30-Day Challenge
Get Started NowTime is precious and hard to come by with work, family, friends, hobbies, etc. This 30-Day challenge is meant to maximize your return with as little time needed. I’ve shaved it down to less than 1-hr of extra time each day to get everything done (this includes exercise, proper nutrition, relaxation time, etc.). Start with what's below (baby steps) and with time if you want to add more time in, please do.
Also, ideally we’d all live the 12 rules of the 30-day challenge all the time…realistically we know that’s not possible. The 30-Day Challenge acts as a launching point to get you where you need and want to be. It also helps you mentally “reset” and start fresh. From there you will choose one of three maintenance plans: Good, Better or Best. These three maintenance plans help you start where you currently are, but build on each other and help you progress to a healthier state. You can find the maintenance programs at the bottom of this page. The goal is to continually move your daily habits, your everyday lifestyle closer and closer to the LifestyleHealth12 Rules. Let’s get going! Get Your Head Right (6 minutes needed) #1. ACCEPT RESPONSIBILITY: The only path to success The truth is, life isn’t fair and it never will be. Some have been dealt a harder hand than others. But there are two ways of handling every situation. You can either blame others and forever be a victim, or you can accept responsibility and use whatever power you have to change the situation. The first sucks all power from you. The second empowers you. While our genetics and environment influence us, they don’t have to define us or our future unless we let them. In fact research tells us that up to 80% of your health is determined by YOUR LIFE CHOICES and around 20% are your genetics, environment etc. We hold the power to fix and control our health. We can’t promise it will be easy. In fact, to start out with it’s probably going to be really hard. So let’s get started. Accept responsibility for your own actions and health! Action Item: Accept responsibility for your health and daily choices #2. BE GRATEFUL: 3 minutes on 3 items Life is a journey, make sure you are finding joy in your journey. Learn to smile and laugh more often. In fact, research shows that people who choose to find joy in the simple things in life, remain positive and show gratitude for what they have are less likely to experience stress and depression, and live longer happier lives. It seems so obvious, and yet at times can be so hard to actually do. No matter your current circumstances, be positive and actively search for things to express gratitude for every day. After surviving a Nazi concentration camp Viktor Frankl later wrote, “Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.” Vivian Greene wisely stated, “Life isn't about waiting for the storm to pass; it's about learning to dance in the rain.” Mistakes and bad things are bound to happen. Learn to smile, laugh and be grateful for the good in life. Action Item: 3 minutes focusing on 3 specific items you are grateful for Quick Tip: Find what works for you, but here’s one way to go about this. Set aside a few minutes at the start of your day, and one at a time think of 3 things you are grateful for. Then talk through to yourself why you’re grateful for it. How does it make you feel to know you have this thing in your life? How does it change your day? #3. REALIGN: 3 min / live with purpose/ change thoughts Those who spend time each day reflecting and realigning themselves with their internal values end up living longer, healthier and happier lives. And those who master their thoughts master their life. Whatever your thoughts, they will ultimately determine who you are and who you become. Thoughts turn into actions, which turn into habits, which determine your life. If you don’t mentally believe first, you will never physically become. Find your sense of purpose in life (make sure it is positive). Whether it's a belief system, way of life or thinking. What drives you, inspires you or makes you tick? What is your sense of purpose? Who do you care most about and what type of person do you wish you could be for them? How would this ideal person live and what values would they live by? Action Item: 3 minutes realigning yourself and thoughts to your values and purpose Quick Tip: After you’ve gone through your 3 items of gratitude, take 3 minutes identifying your purpose, what you are going to achieve in line with that purpose and how you’re going to get there. Visualize yourself achieving these ideals and goals. This is your deep, internal motivation and your road map. Take Action (50 minutes needed) #1. Sleep better: Sleep 7-9 hrs/night / consistent schedule Good restful sleep is the foundation of every healthy lifestyle. A lot of your hormones are regulated by sleep, meaning if you’re not sleeping well they are likely a little out of balance. Poor sleep makes it harder to lose weight, easier to lose muscle and makes you feel hungry when you’re really not. Make quality sleep a priority starting now. Action Item: Sleep 7-9 hrs/night / and stick to a consistent sleep schedule Quick Tip: In order to get restful sleep, your sleep environment should be dark, quiet and a comfortable temperature. Additionally, figure out when you actually need to wake up, not when you need to start hitting your snooze button. As you wake up consistently at the same time each morning, pay attention to when your body gets tired and wants to go to sleep. Your body is smart, and once in sync it and will tell you when you need to go to sleep, knowing you need to be up at a certain time. So pay attention and don’t ignore the signs, turn off the TV or electronic devices and go to bed. Want more help sleeping better? Check out our Resources page. #2. Exercise daily: 15+ min / include 2 strength I'm only asking for 15 minutes a day. Starting is always the hardest so just commit to starting every day. It doesn’t have to be anything fancy, it’s whatever you want. Whether it’s going for a walk, playing a sport, dancing, doing pushups or yoga in your room, riding a bike, or chasing your kids. Gyms are great if you want, but you don’t need one to be active. Please note: Before you start it’s always smart to ask your doctor. Action Item: Exercise 15+ minutes a day + Include 2 strength workouts Find activities you enjoy that increase your heart rate and breathing and do them for 15+ minutes each day. It can be literally anything that gets your body moving and heart rate and breathing up. Also, on at least 2 of the days make sure you do strength or “weight-bearing” exercises (using your body weight) using as many muscle groups as possible. Note: One "rest day" each week is okay if needed. Instead of trying to get your heart rate up, take a 10-30 minute leisurely walk, bike ride or something else relaxing that allows you to get up and get some fresh air. Quick Tip: If you’re having trouble getting started. Tell yourself you’ll do at least 5 minutes and after that you can stop. More often than not, you’ll want to keep going for the full 15 minutes once you get going. Want more help? Check out our Resources page. #3. EAT WELL: Water / 90% full / no junk / *grains w/exercise Eating well can be challenging. But there’s a lot of misconceptions out there. It’s easier and less expensive than you might think, and if you’re trying to lose weight, eating well will have a greater effect than exercise. Action Items 90% Full: Be mindful about your eating. Slow it down and pay attention to your portion sizes, hunger levels and how you are feeling. Your body is smart and will help you not overeat if you listen to it. For some, tracking and writing things down during this process is helpful. Find what works for you. The overall goal is to eat when you're hungry but stop when you're close to 90% full (so you don’t overeat), then you can eat again when you're hungry (but again stopping before you reach your “full” point). Quick Tip: Take time to enjoy your food while listening to your body's internal cues. Slow it down and pay attention to what you’re eating, how it tastes and how you feel. Also plan ahead by always having healthy snacks available for when you’re hungry (nuts, seeds, fruit, veggies, etc.). Got questions? See our “In-Depth” page. No Junk: For 30 days cut out the crap and instead eat plant based foods, lean proteins and healthy fats. There’s a LOT you can eat. Here’s a detailed list of approved and non-approved foods:
Drink Water: Water is the nutrient your body needs the most of, and the one you will die the quickest without. You must learn to love water and drink it regularly. Other liquids that count towards your water count include: tea, coffee (no more than 3 cups of coffee/day and no added sugars or creams), fresh fruit/veggie smoothies (must be blended, NOT juiced and no juice or sugar added), skim and 1% milk. Things you can’t drink during this challenge: All juices (yes even “all natural” juices, 2% and whole milk, soda (diet or regular), alcohol, all sugared drinks like hot chocolate, flavored milk, vitamin waters, energy drinks, lattes, mochas, frappes, and sports drinks (unless training for longer than 60 minutes at a high intensity). Got questions? See our “In-Depth” page. Quick Tip: Carry a reusable water bottle with you. Trust us, this will make drinking enough water so much easier. Keep that water bottle on your desk, take it with you in the car, and just plan to always have it around. If you don't yet like the taste of water, try adding fruit or vegetable slices like cucumber to flavor it. *Whole grains pre/post workout only: Carbs are often demonized, but our bodies need complex (healthy) carbs to be at our optimum health. Complex carbs come from vegetables, fruits, legumes, whole grains, nuts and seeds. Eating a variety of these carbs along with healthy protein and fats is part of a healthy diet. While you’re trying to lose weight you can have vegetables, fruits, legumes, nuts or seeds with any meal or snack, but you’ll have the greatest weight-loss success by only eating the whole grains listed below pre/post workout:
#4. LOVE SELF AND OTHERS: Serve one person a day We could all use more love, but if you don’t love yourself first you’re likely not loving others properly either. Each of us views and talks to ourselves a certain way; this is your personal identity. In the depths of your mind where no one else can hear you, what do you tell yourself? Learn to love yourself and speak kindly, optimistically, hopefully to yourself! If you have always viewed yourself as lazy, ugly, fat or unmotivated, choose today to be someone different. Choose today to be proactive, beautiful, healthy and motivated. Choose a new identity and read it to yourself daily, in your mind and out loud. Remember that identity is destiny. Additionally, you’ll find that serving others is one of the best ways to overcome your own problems and improve your mental, emotional and social health. The healthiest people in the world have a strong social network, and no we aren’t talking about Facebook! :) Whether it is family, friends, church or community groups, social interaction is an important component of your overall health no matter your age. Develop long-lasting, meaningful relationships. Make an effort to reach out to your family and friends consistently and when possible, in person. Invite a friend or family member to join you in a new health goal. When possible, surround yourself with positive, happy people and learn to be a great listener. If you don’t have much family around, volunteer for a local organization, become a mentor or join a group that interests you. Live a life of service by giving more than you receive. Build a strong social network by putting family, friends and community first. Learn to love others and yourself more. Action Item: Find at least one person you can serve each week. Help them clean, do yard work, visit the elderly, volunteer somewhere, babysit for someone, call an old friend and check up on them etc. And if you struggle with loving yourself, during your 3 minute “Realignment” above, include a new, positive, loving script and internal dialogue for yourself. Quick Tip: If you don’t have much family or friends around, volunteer for a local community or church organization, become a mentor or join a group that interests you. Want more help? Check out our Resources page. #5. UNWIND: 15 min activity you enjoy w/out tobacco or alcohol In today’s crazy world, stress is a lead factor for all health problems, including obesity and most chronic diseases. The healthiest people in the world find healthy ways to unwind and de-stress. It is essential for you to make it a priority in your life. There is no one size fits all approach. What’s important is that you find something that is relaxing for you without utilizing tobacco, alcohol or drugs which carry health risks with them. Got questions about alcohol or want more help? Check out our Resources page. Action Item: Find activities that unwind and de-stress you that don’t include smoking, drinking or drugs and spend at least 15 minutes each day doing them. Quick Tip: Whether it is running, reading, meditating, service, dancing, singing, or working out, watching your favorite show, find something that works for you. If your time exercising, living with purpose or serving is your way to relax and they overlap that's fine. You can count it towards both. Want more help? Check out our Resources page. Apply These Principles #1. FOCUS ON LIFESTYLE: Change your daily habits A lot of us are waiting for a quick fix solution that will allow us to continue to live our current unhealthy lifestyle but still be healthy. Do you see the problem with this? It will never happen! There are no short cuts. We must rise above the fads, diets, pills, and quick fixes. They’ve never worked long-term and they never will. So what does work? Establishing daily healthy habits and living a healthy LIFESTYLE. As you do so, also be realistic about your progress. Change will not come overnight and it will be hard. Many people give up on their goals because they don’t see immediate, drastic changes. All of us have felt insecure when we compare ourselves to others. But we were all born with different body types, bone structures and genetics. This makes it literally impossible for us to have identical bodies. Being healthy isn’t about becoming the next pro athlete or model; it’s about becoming your best self and the healthiest you. Real beauty comes from being the healthiest, happiest, and most confident you. So don’t try to be someone you’re not, just be the healthiest YOU! For those wanting or needing to lose weight, it’s okay to monitor it, but don’t overly fixate on the weight-loss. We know from the research that those who stay focused on living and actively applying the 12 rules, they are the ones who achieve a healthy weight for their body type...and they keep the weight off long-term. Again focus on lifestyle change through daily habits. Those who are consistent in this will eventually win this life-long health race. Action Item: Change your focus to long-term Lifestyle habits instead of quick fix products or ideas which never work long-term. You won’t see “immediate results” but you will see long-term success just as others have before you. #2. STACK THE DECK IN YOUR FAVOR: Change your environment Anyone surrounded by an unhealthy environment will fail to reach their goals. And our unhealthy society makes it increasingly harder to do so. So make it easier on yourself to achieve your healthy lifestyle goals and stack the deck in your favor. Action Items: There is no one-size-fits-all approach, but here are some ideas on how to do this: Do a food inventory. Check your fridge, freezer cupboards, drawers, jars and anywhere else you store food and do a rough estimate of the percentage of encouraged vs. non-encouraged foods. If you’re like most people, you’ve got more non-encouraged food than you might initially think. The first step to change is being aware of your current state. The goal is to get to 90% encouraged and less than 10% non-encouraged. Always keep this in mind when shopping because you can’t eat later, what you don’t first purchase at the store. Surround yourself with healthy, delicious food choices and you’ll be surprised how much easier it is to eat them. Rearrange your food. Yes, we do mean move it around or get rid of some things all together. Move your less healthy food so it's out of sight, which will make you less likely to eat it when you're searching for something to eat. Shift your food around in your fridge and cupboards so your healthy options are front and center. Put a bowl of fruit on your counter or table. If you have a candy jar at work, replace or get rid of it. And place the less healthy options in harder to see and reach places. It’s true what they say, "out of sight, out of mind." Apply to other areas of health. Stacking the deck in your favor doesn’t just apply to healthy eating, it applies to all other areas. For example, people sleep better when their bed is used for sleep and sex only. This often involves removing a TV from the bedroom. Also making sure your sleep environment is dark, quiet and a comfortable temperature may require darker curtains or shades, a fan or white noise maker and a new pillow or mattress. Many have exercise equipment buried in some corner of the house or garage. Make daily exercise easier by dusting off that old equipment and bringing it into a more prominent place. These are just of few examples of stacking the deck in your favor. Find ways to make your healthy lifestyle easier on yourself. #3. BE CONSISTENT: Get back up / focus on daily progress Guess what? You’re not going to do everything perfectly every day. No one will. But don’t worry about it. And most especially don’t beat yourself up about it. Everyone experiences obstacles and ups and downs along the way. No one achieves success without a few, and often times many stumbles. So don’t get discouraged or give up, this is normal! Setbacks may include people, places, things, thoughts, or emotions. Sometimes identifying and finding a solution to them before they arise is useful. If you have a bad day, week or month, don’t beat yourself up about it. Dust yourself off, keep going and focus on your daily progress. Everyone makes goals, but only consistent people follow through with their goals. This is the true key to success. Choose to be consistent and follow through with your goals and you will be successful. Confucius wisely said, “Our greatest glory is not in never falling, but in rising every time we fall.” No one achieves success without a few, and often times many stumbles. So don’t get discouraged or give up, this is normal! Action Item: Every time you fall (and you will fall), put it behind you (don’t beat yourself up) and GET BACK UP!! It’s also important to track your progress, but it’s equally as important to find a method that works best for you. We don’t care how you track, as long as you do it. So whether it’s a pad of paper and pencil, your planner, a note on your smartphone or our website, it doesn’t matter. Quick Tip: Setbacks may include people, places, things, thoughts, or emotions. Sometimes identifying and finding a solution to them before they arise is useful. If you have a bad day, week or month, don’t beat yourself up about it. Dust yourself off, get back up and keep going. Want more help? Check out our Resources page. #4. SHARE THE LIFESTYLE: Be a teacher / build a support group Life is just plain better and you are more likely to succeed if you bring people along with you on your journey and you support and encourage each other. Change is also easier when you create a support group you can share your goals with and can turn to when you need a little motivation. Even better, if you share what you’ve learned and become a teacher or mentor to someone, your are much more likely to succeed. Find someone who wants to work on the same goals as you, it makes the journey that much more enjoyable and likely for success. The more people you share your goal with the better, but you need to choose at least one person to be accountable to. They will help keep you motivated and honest, as well as give you that extra nudge when you need it most. So share the lifestyle, get a partner or group, become a teach and mentor, set goals, then share, support and hold each other accountable. Action Item: At the end of the 30 days, share your progress and lessons learned. Make new goals, invite a friend to join you and start again. This isn't a quick fix but a lifestyle. Quick Tip: Don’t be afraid to share your success and failures with those around you. Invite at least one more person to join you in your lifestyle change. Want more help? Check out our Resources page. |
30-Day ChallengeGive me 30 Days and you will change your life forever.
While LifestyleHealth12 is literally a "lifestyle" program, meaning not a 30-day quick-fix, we are asking you to give it a try for at least 30 days. It's free, so you've got nothing to lose, and I will give you everything you need. Take the 30-Day Challenge. The 12 Rules - CondensedGet Your Head Right (6 minutes needed)
Take Action (50 minutes needed)
Apply These Principles
*If weight-loss is your goal Join me on Social Media
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Maintenance Plans
As I mentioned previously, ideally we’d all live the 12 rules of the 30-day challenge all the time…realistically we know that’s not possible. The 30-Day Challenge acts as a launching point to get you where you need and want to be. It also helps you mentally “reset” and start fresh.
From there you will choose one of three maintenance plans below: Good, Better or Best. These three maintenance plans help you start where you currently are, but build on each other and help you progress to a healthier state.
Good Maintenance Plan
For the “Good” maintenance plan there are two modifications to the 30-Day Challenge. You can find them below. Everything else stays the same, so be sure to still do the other items. If you choose the Good maintenance plan, stick with it for 30 days. When you finish, reflect on lessons learned, make new goals, invite a friend to join you, decide whether you want to move up a plan or stay on this one, and then start again. Remember, this isn't a quick fix but a lifestyle you’re building.
Exercise daily: 5+ min
Instead of exercising for 15 minutes a day, we are only asking you to commit to 5 minutes of any activity that gets your heart rate and breathing up. Again, starting is always the hardest. So just start. If you end up wanting to do more, great. If not, that’s okay too. Remember consistency and changing your daily habits is the focus and key to your long-term success.
EAT WELL: 90% full / water / 3 healthy items
90% full: A main focus when it comes to eating during the “Good” phase is to not overeat. No matter what you’re eating, whether it’s healthy or junk food, just make sure you don’t overeat. Just like during the 30-Day challenge, stop when you’ve reached 90% full. This means you can eat “junk” food, of course don’t go crazy and try to make smart choices, but most importantly don’t over consume. Learn and build the habit now of stopping your eating when you are satisfied and you will be a long way to achieving healthy eating.
Water: Avoid liquid calories as much as possible. Liquids go down fast, can carry a lot of empty calories, and fail to fill you up. This means despite the large number of calories the juice, soda, alcohol or other sugared drink you just drank gave you, your stomach isn’t full and is telling your brain you need more fuel. For this reason try to limit all liquid calories including juice, soda, alcohol, sugared drinks like lattes, mochas, frappes, hot chocolates, chocolate milks, energy drinks and sports drinks (unless training at a very high level) and instead learn to love and drink water most of the time.
3 healthy items a day: Your long-term goal is to move towards eating less junk and overly processed food, to eating mostly plant based foods and lean proteins the majority of the time. You don’t have to tackle it all at once, instead just make sure you choose or include at least 3 healthy items to your eating every day. For example an apple in the morning with your breakfast, plain nuts as a snack in afternoon and substituting brown rice with your dinner instead of white rice would count as your 3 items for the day. Doable right? Healthy items include anything on the “Encouraged” food list. So it shouldn’t be too hard to fit 3 in each day.
Over time you will likely find yourself wanting and craving more and more healthy options as you notice and feel the difference it makes with your body.
Better Maintenance Plan
For the “Better” maintenance plan there are two modifications to the 30-Day Challenge. You can find them below. Everything else stays the same, so be sure to still do the other items. If you choose the Better maintenance plan, stick with it for 30 days. When you finish, reflect on lessons learned, make new goals, invite a friend to join you, decide whether you want to move up a plan or stay on this one, and then start again. Remember, this isn't a quick fix but a lifestyle you’re building.
Exercise daily: 10+ min / one strength workout
Instead of exercising for 15 minutes a day, we are only asking you to commit to 10 minutes of any activity that gets your heart rate and breathing up. Also, on at least 1 of the days make sure you do strength or “weight-bearing” exercises (using your body weight) using as many muscle groups as possible.
Again, starting is always the hardest. So just start. If you end up wanting to do more, great. If not, that’s okay too. Remember consistency and changing your daily habits is the focus and key to your long-term success.
EAT WELL: 90% full / water / 6 healthy items
90% full: A main focus when it comes to eating during the “Better” phase is to not overeat. No matter what you’re eating, whether it’s healthy or junk food, just make sure you don’t overeat. Just like during the 30-Day challenge, stop when you’ve reached 90% full. This means you can eat “junk” food, of course don’t go crazy and try to make smart choices, but most importantly don’t over consume. Learn and build the habit now of stopping your eating when you are satisfied and you will be a long way to achieving healthy eating.
Water: Avoid liquid calories as much as possible. Liquids go down fast, can carry a lot of empty calories, and fail to fill you up. This means despite the large number of calories the juice, soda, alcohol or other sugared drink you just drank gave you, your stomach isn’t full and is telling your brain you need more fuel. For this reason try to limit all liquid calories including juice, soda, alcohol, sugared drinks like lattes, mochas, frappes, hot chocolates, chocolate milks, energy drinks and sports drinks (unless training at a very high level) and instead learn to love and drink water most of the time.
6 healthy items a day: Your long-term goal is to move towards eating less junk and overly processed food, to eating mostly plant based foods and lean proteins the majority of the time. You don’t have to tackle it all at once, instead just make sure you choose or include at least 6 healthy items to your eating every day. For example an apple and water (instead of juice) in the morning with your breakfast, include of vegetables with your lunch, plain nuts as a snack in afternoon, substituting brown rice with your dinner instead of white rice, adding a small salad to your dinner would count as your 6 items for the day. Doable right? Healthy items include anything on the “Encouraged” food list. So it shouldn’t be too hard to fit 6 in each day.
Over time you will likely find yourself wanting and craving more and more healthy options as you notice and feel the difference it makes with your body.
Best Maintenance Plan
For the “Best” maintenance plan there is only one modification to the 30-Day Challenge. You can find it below. Everything else stays the same, so be sure to still do the other items. If you choose the Best maintenance plan, stick with it for 30 days. When you finish, reflect on lessons learned, make new goals, invite a friend to join you, decide whether you want to move up a plan or stay on this one, and then start again. Remember, this isn't a quick fix but a lifestyle you’re building.
EAT WELL: 90% full / water / 90% healthy food / *junk food and grains w/exercise
90% full: A main focus when it comes to eating during the “Best” phase is to not overeat. No matter what you’re eating, whether it’s healthy or junk food, just make sure you don’t overeat. Just like during the 30-Day challenge, stop when you’ve reached 90% full. Learn and build the habit now of stopping your eating when you are satisfied and you will be a long way to achieving healthy eating.
Water: Avoid liquid calories as much as possible. Liquids go down fast, can carry a lot of empty calories, and fail to fill you up. This means despite the large number of calories the juice, soda, alcohol or other sugared drink you just drank gave you, your stomach isn’t full and is telling your brain you need more fuel. For this reason try to limit all liquid calories including juice, soda, alcohol, sugared drinks like lattes, mochas, frappes, hot chocolates, chocolate milks, energy drinks and sports drinks (unless training at a very high level) and instead learn to love and drink water most of the time.
90% healthy food: Your long-term goal is to move towards eating less junk and overly processed food, to eating mostly plant based foods and lean proteins the majority of the time, and to learn to practice self-control and moderation when eating non-encouraged types of food. Doing so allows you to eat non-encouraged foods (including junk and overly processed foods) occasionally without feeling guilty and without harming your health. Start now to focus on eating healthy (encouraged) foods 90+% of the time.
Over time you will likely find yourself wanting and craving more and more healthy options as you notice and feel the difference it makes with your body.
*Junk food and whole grains pre/post workout only: The change from the 30-Day Challenge being that since you’re able to each junk food occasionally, if you’re trying to lose weight, you’ll have the greatest weight-loss success by only eating junk food and whole grains pre/post workout.
From there you will choose one of three maintenance plans below: Good, Better or Best. These three maintenance plans help you start where you currently are, but build on each other and help you progress to a healthier state.
Good Maintenance Plan
For the “Good” maintenance plan there are two modifications to the 30-Day Challenge. You can find them below. Everything else stays the same, so be sure to still do the other items. If you choose the Good maintenance plan, stick with it for 30 days. When you finish, reflect on lessons learned, make new goals, invite a friend to join you, decide whether you want to move up a plan or stay on this one, and then start again. Remember, this isn't a quick fix but a lifestyle you’re building.
Exercise daily: 5+ min
Instead of exercising for 15 minutes a day, we are only asking you to commit to 5 minutes of any activity that gets your heart rate and breathing up. Again, starting is always the hardest. So just start. If you end up wanting to do more, great. If not, that’s okay too. Remember consistency and changing your daily habits is the focus and key to your long-term success.
EAT WELL: 90% full / water / 3 healthy items
90% full: A main focus when it comes to eating during the “Good” phase is to not overeat. No matter what you’re eating, whether it’s healthy or junk food, just make sure you don’t overeat. Just like during the 30-Day challenge, stop when you’ve reached 90% full. This means you can eat “junk” food, of course don’t go crazy and try to make smart choices, but most importantly don’t over consume. Learn and build the habit now of stopping your eating when you are satisfied and you will be a long way to achieving healthy eating.
Water: Avoid liquid calories as much as possible. Liquids go down fast, can carry a lot of empty calories, and fail to fill you up. This means despite the large number of calories the juice, soda, alcohol or other sugared drink you just drank gave you, your stomach isn’t full and is telling your brain you need more fuel. For this reason try to limit all liquid calories including juice, soda, alcohol, sugared drinks like lattes, mochas, frappes, hot chocolates, chocolate milks, energy drinks and sports drinks (unless training at a very high level) and instead learn to love and drink water most of the time.
3 healthy items a day: Your long-term goal is to move towards eating less junk and overly processed food, to eating mostly plant based foods and lean proteins the majority of the time. You don’t have to tackle it all at once, instead just make sure you choose or include at least 3 healthy items to your eating every day. For example an apple in the morning with your breakfast, plain nuts as a snack in afternoon and substituting brown rice with your dinner instead of white rice would count as your 3 items for the day. Doable right? Healthy items include anything on the “Encouraged” food list. So it shouldn’t be too hard to fit 3 in each day.
Over time you will likely find yourself wanting and craving more and more healthy options as you notice and feel the difference it makes with your body.
Better Maintenance Plan
For the “Better” maintenance plan there are two modifications to the 30-Day Challenge. You can find them below. Everything else stays the same, so be sure to still do the other items. If you choose the Better maintenance plan, stick with it for 30 days. When you finish, reflect on lessons learned, make new goals, invite a friend to join you, decide whether you want to move up a plan or stay on this one, and then start again. Remember, this isn't a quick fix but a lifestyle you’re building.
Exercise daily: 10+ min / one strength workout
Instead of exercising for 15 minutes a day, we are only asking you to commit to 10 minutes of any activity that gets your heart rate and breathing up. Also, on at least 1 of the days make sure you do strength or “weight-bearing” exercises (using your body weight) using as many muscle groups as possible.
Again, starting is always the hardest. So just start. If you end up wanting to do more, great. If not, that’s okay too. Remember consistency and changing your daily habits is the focus and key to your long-term success.
EAT WELL: 90% full / water / 6 healthy items
90% full: A main focus when it comes to eating during the “Better” phase is to not overeat. No matter what you’re eating, whether it’s healthy or junk food, just make sure you don’t overeat. Just like during the 30-Day challenge, stop when you’ve reached 90% full. This means you can eat “junk” food, of course don’t go crazy and try to make smart choices, but most importantly don’t over consume. Learn and build the habit now of stopping your eating when you are satisfied and you will be a long way to achieving healthy eating.
Water: Avoid liquid calories as much as possible. Liquids go down fast, can carry a lot of empty calories, and fail to fill you up. This means despite the large number of calories the juice, soda, alcohol or other sugared drink you just drank gave you, your stomach isn’t full and is telling your brain you need more fuel. For this reason try to limit all liquid calories including juice, soda, alcohol, sugared drinks like lattes, mochas, frappes, hot chocolates, chocolate milks, energy drinks and sports drinks (unless training at a very high level) and instead learn to love and drink water most of the time.
6 healthy items a day: Your long-term goal is to move towards eating less junk and overly processed food, to eating mostly plant based foods and lean proteins the majority of the time. You don’t have to tackle it all at once, instead just make sure you choose or include at least 6 healthy items to your eating every day. For example an apple and water (instead of juice) in the morning with your breakfast, include of vegetables with your lunch, plain nuts as a snack in afternoon, substituting brown rice with your dinner instead of white rice, adding a small salad to your dinner would count as your 6 items for the day. Doable right? Healthy items include anything on the “Encouraged” food list. So it shouldn’t be too hard to fit 6 in each day.
Over time you will likely find yourself wanting and craving more and more healthy options as you notice and feel the difference it makes with your body.
Best Maintenance Plan
For the “Best” maintenance plan there is only one modification to the 30-Day Challenge. You can find it below. Everything else stays the same, so be sure to still do the other items. If you choose the Best maintenance plan, stick with it for 30 days. When you finish, reflect on lessons learned, make new goals, invite a friend to join you, decide whether you want to move up a plan or stay on this one, and then start again. Remember, this isn't a quick fix but a lifestyle you’re building.
EAT WELL: 90% full / water / 90% healthy food / *junk food and grains w/exercise
90% full: A main focus when it comes to eating during the “Best” phase is to not overeat. No matter what you’re eating, whether it’s healthy or junk food, just make sure you don’t overeat. Just like during the 30-Day challenge, stop when you’ve reached 90% full. Learn and build the habit now of stopping your eating when you are satisfied and you will be a long way to achieving healthy eating.
Water: Avoid liquid calories as much as possible. Liquids go down fast, can carry a lot of empty calories, and fail to fill you up. This means despite the large number of calories the juice, soda, alcohol or other sugared drink you just drank gave you, your stomach isn’t full and is telling your brain you need more fuel. For this reason try to limit all liquid calories including juice, soda, alcohol, sugared drinks like lattes, mochas, frappes, hot chocolates, chocolate milks, energy drinks and sports drinks (unless training at a very high level) and instead learn to love and drink water most of the time.
90% healthy food: Your long-term goal is to move towards eating less junk and overly processed food, to eating mostly plant based foods and lean proteins the majority of the time, and to learn to practice self-control and moderation when eating non-encouraged types of food. Doing so allows you to eat non-encouraged foods (including junk and overly processed foods) occasionally without feeling guilty and without harming your health. Start now to focus on eating healthy (encouraged) foods 90+% of the time.
Over time you will likely find yourself wanting and craving more and more healthy options as you notice and feel the difference it makes with your body.
*Junk food and whole grains pre/post workout only: The change from the 30-Day Challenge being that since you’re able to each junk food occasionally, if you’re trying to lose weight, you’ll have the greatest weight-loss success by only eating junk food and whole grains pre/post workout.
