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  • Simple Fast
  • #LH12 Challenge
  • Programs
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  • FREE E-Book
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30-Day Health Challenge


Get Started Now

Time 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. Start with what's below (baby steps) and with time if you want to add more in, please do. 
 
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.

After the 30-Day Challenge is over, 
reflect on lessons learned, make new goals, invite a friend to join you, decide whether you want to change plans and then start again. Remember, this isn't a quick fix but a lifestyle you’re building.

The goal is to continually move your daily habits, your everyday lifestyle to an overall healthier and consistent lifestyle.

Let me say one more thing...you will not be perfect and likely slip up along the 30-Day challenge...know right now that it's okay. Don't throw in the towel if you have a bad meal or day, or two. And don't think, "well I already blew it today so I'll go hog wild and give in to all temptation!" Don't beat yourself up, just pick up where you left off. We've all been there and it's natural. You've got this. 

Alright, let’s get going!
 
30-Day Challenge - Condensed
  1. Sleep better​
  2. Exercise consistently
  3. Eat well
  4. Love self and others


30-Day Challenge - Detailed

#1. Sleep better
  • Sleep 7-9 hrs/night based on your sleep need
  • Create a consistent sleep 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.​


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  12 Week Program.


#2. Exercise consistently
  • Do activities you enjoy that increases heart rate and breathing
  • Include a minimum of 2 strength training activities/week
    • For weight loss or muscle gain do 3+ days/week
  • Find a schedule that works for you:
    • Daily: 15+ min/day
    • 4 days/week: 20+ min/day
    • 3 days/week: 30+ min/day
​
Starting is always the hardest so just commit to doing just that...start. 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.


Find activities you enjoy that increase your heart rate and breathing.. 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: If weight loss is your goal, doing strength training (lifting weights) or "weight-bearing" exercises is so vital and your best friend. As you build muscle, your boost your metabolism and burn fat faster (even when you're sitting or sleeping). Pay attention more to your body composition , the way you fit in your clothes and the way you look in the mirror more than the number on the scale.

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 12 Week Program.


#3. EAT WELL
  • Pick a weekly plan based on the speed of improvements you desire:
    • Maintenance
    • Slow
    • Moderate
    • Fast
  • Eat till satisfied (aka don't overeat!)
  • Stick mostly with healthy food options, and eat treats when the plan specifies
  • Drink more water

Pick a weekly plan based on the speed of improvements you desire: Everyone has different goals, progresses at different rates and is starting at different stages. The key......find the path best for you, your body and your goals. Below you'll find 4 different nutrition options or plans. The approach below is specifically designed to help you lose fat while maintaining/building muscle. Simply choose how quickly you want to see results:
  • Maintenance: For those satisfied with where they are at and looking to maintain. Although for many, this plan would still be an improvement from their current eating habits and help them improve in their goals and lead to greater results.
  • Slow, Moderate or Fast: There are different approaches to reaching your nutrition goals. For each of these plans we will utilize different variations of "Carb Cycling" which is an effective way to lose body fat while still being balanced and enjoying the treats you love at the right time. On high-carb days you are "priming the fat burning pump" and replenishing your glycogen stores, which sets you up for low-carb days where you turn your body into a fat-burning machine. 
​​
Details for the 4 plans
  • Schedule - Days: Choose one plan below based on the speed of improvements you desire.
    • Maintenance
      • Eat till satisfied
      • Choose healthy food options 90% of the time
    • Slow Improvement
      • Day 1 - High-Carb
      • Day 2 - Low-Carb
      • Day 3 - High-Carb
      • Day 4 - Low-Carb
      • Day 5 - High-Carb
      • Day 6 - Low-Carb
      • Day 7 - Reset
    • Moderate Improvement
      • Day 1 - High-Carb
      • Day 2 - High-Carb
      • Day 3 - Low-Carb
      • Day 4 - Low-Carb
      • Day 5 - Reset
      • Day 6 - High-Carb
      • Day 7 - Low Carb
    • Fast Improvement
      • Day 1 - High-Carb
      • Day 2 - High-Carb
      • Day 3 - Low-Carb
      • Day 4 - Low-Carb
      • Day 5 - Reset
      • Day 6 - Low-Carb
      • Day 7 - Low-Carb
  • Meal & Snack Schedule (for all plans)
    • Breakfast - within an hour of waking
    • Snack - 2-3 hrs later if hungry
    • Lunch - 2-3 hrs later
    • Snack - 2-3 hrs later if hungry
    • Dinner - 2-3 hrs later
    • Snack - 2-3 hrs later if hungry
  • Low-Carb Days: The general idea is to minimize carb intake, increase protein intake, and keep fat intake the same. People will do varying levels of this which is fine. The more you decrease carbs and increase protein the quicker you will see results. But do not cut out all carbs. For example, to speed up your results you could limit your carbs to just vegetables and cut carbs from all snacks. The key again, is to find what works best for you and your lifestyle.  Here are some guidelines:
    • Meals: Double your protein intake and still include a fat (from the Healthy Food list below)
    • Snacks: Increase protein (from the Healthy Food list below)
    • Carbs: Most veggies and fruits (from the Healthy Food list below)
      • Grains: No breads, pastas, rice, etc.
      • Veggies: No potatoes or yams
      • Fruit: No bananas, dried or canned fruit
      • No milk or juices except tomato juice
    • Treats: No treats allowed
  • High-Carb Days: On high-carb days you will obviously eat more carbs than on low-carb days. But be sure those carbs are from the "Healthy" food list. The one exception being you can have a treat of your choice pre, during or post your workout where your body is best suited to use that food and put it to good use instead of adding it to your stomach or thighs. Here are some guidelines:
    • Meals: Always includes protein and fat (from the Healthy Food list below)
    • Snacks: Always includes protein (from the Healthy Food list below)
    • Carbs: All complex carbs allowed (from the Healthy Food list below)
    • Treat: Allowed starting 45 min before, during and up to 45 min after exercise
  • Reset Day: Mentally this gives you a day to reset and get any cravings out of your system. This can be helpful because you know you have one of these coming every week. 
    • Eat whatever you want (from both the Healthy and Less-Healthy lists below)​

Stick mostly with healthy food options and eat treats when the plan specifies: We say mostly because this challenge is about establishing a LIFESTYLE! That means extreme plans are out because they don't work long-term. Instead, be reasonable and learn to enjoy treats/less-healthy food guilt free. With a well balanced plan this is very possible. Follow the plan and you will be able to achieve the results you are looking for while simultaneously satisfying cravings. 

Here’s a detailed list of Healthy and Less-Healthy foods:
  • Healthy
    • Whole Plant Foods: All unprocessed vegetables, fruits, nuts, seeds, legumes and whole grains including: brown/wild rice, couscous, quinoa, wheat, oats, maize (corn), buckwheat, rye, barley, amaranth, bulgur, millet and sprouted grains. Exceptions made for: frozen produce (if no added sugar), hummus, salsa, canned and dried fruit (if no added sugar) canned vegetables and spaghetti sauces (if no added sugar) whole grain pasta, whole wheat or corn tortillas, whole grain breads, whole grain crackers, whole grain chips (baked) and fresh popped or low-fat microwave popcorn. Note: A whole grain product's first ingredient item must be listed as “whole (name of grain)” or “whole grain (name of grain).”
    • Lean Proteins: All plant proteins (beans, lentils, nuts, seeds, quinoa, buckwheat etc. and the following soy products: whole soybeans, soy milks (if no added sugar), tofu, tempeh, and miso), nut butters (low in added sugar), fish, seafood, eggs, lean cuts of meat minimally processed and with little or no fat (if ground meat must be 90% lean or higher), and low-fat dairy products including: low/non-fat regular and Greek yogurts (with no added sugar/typically less than 10g sugar), skim and 1% milk, reduced fat cottage cheese and other cheeses and whey protein products (low in added sugars).
    • Cooking & Baking: Cook and bake with healthy fats (olive, flax seed and canola oils are preferred), any spices and herbs, and only use fruit/vegetables for added sweetness. Use mashed bananas, pumpkin, apples or Greek yogurt instead of butter, margarine or shortening.
    • Condiments: Use reduced fat plain yogurt instead of sour cream and mayo. For dressings use olive oil and balsamic vinegar with spices (salt, pepper and garlic or another spice combo) or a bottled dressing (if no added sugars). Use condiments with no added sugar such as mustard or salsa.
    • Beverages: Water, skim and 1% milk, fresh fruit/veggie smoothies (must be blended, not juiced and no sugar or juice added), tea, coffee (no more than 3 cups of coffee/day and no added sugars or creams).
  • Less-Healthy
    • Plant: All junk food, fast food, white flour/rice products, regular crackers, chips and microwave popcorn, sugared cereal, canned fruit, dried fruit and spaghetti sauce (with added sugar), any form of added sugar including: table, brown, maple, cane, raw, or coconut palm, molasses, agave/fruit nectar, fructose, regular/raw honey, dextrose, all syrups (corn, malt, maple, brown rice, pancake), artificial sweeteners (aspartame, sucralose, saccharin, sorbitol, xylitol, etc.) and any other name food manufactures come up with to hide sugar. :) Note: We do make an exception for zero calorie substitutes or sweeteners in moderation. Each person is different but if they are effective in helping you control portions and cravings then they are allowed in moderation as part of your "Healthy" options. Just remember that too much of anything can lead to negative side effects. 
    • Animal: Fatty and processed meats (lunchmeats, canned meats (unless lean meats like tuna), jerky (unless homemade without added sugar), etc.), regular yogurt and cheese.
    • Toppings: Sour cream, butter, margarine, shortening, mayo, miracle whip, dressings and condiments with added sugar.
    • Drinks: All juices (yes even “all natural,” 2% and whole milk, soda (diet or regular), alcohol, all sugared drinks including: hot chocolate, chocolate milk, vitamin waters, energy drinks, lattes, mochas, frappes, and sports drinks (unless training for longer than 60 minutes at a high intensity) or anything else with tons of sugar, bad fats and salt or is overly processed.

Eat till satisfied: Instead of strict meal plans or portion sizes, this program teaches you to pay attention to your body. This is so important and cannot be overly stressed. You must be disciplined and only eat till you're satisfied.

Most of us have trained ourselves to overeat. It's easy to do when your mom told you to "finish what's on your plate" and portion sizes at restaurants are huge. For long-term success without measuring your food or counting calories, you must retrain yourself.

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. For some that doesn't work. Most importantly find what works for you. The overall goal is to eat when you're hungry but stop when you're satisfied but haven't overeaten, then you can eat again when you're hungry (but again stopping before you pass your “full” point). Note: If you are doing strength training exercises 3 days a week and building new muscle, you will find your body needing and craving more food. This is good! Even if you are trying to lose weight. Increase the amount of protein you eat. Pay attention and continue to eat when hungry but stop when satisfied. Note 2: If you happen to overeat at a particular meal, no need to panic, just adjust and balance it out over the next snack or meal or two.


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.). Another tip is to include a healthy fat or protein with every snack or meal. Doing so keeps you feeling full and satisfied longer as well as offering other great benefits. Got more questions? Check out our 12 Week Program.

Drink more 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. Got questions? Check out our 12 Week Program.

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.


#4. LOVE SELF AND OTHERS
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 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 12 Week Program.


Other Items

YOUR BODY KNOWS BEST, SO LISTEN TO IT
You may have a food allergy, sensitivity or other medical condition that makes your situation unique. Luckily our bodies are amazing and were built with internal controls. We need to start listening to them. So above all else pay attention to your body because it knows best. If you suspect a food allergy or sensitivity, keep a food diary and track foods that may be negatively affecting you. Then consult with your physician with what you’ve found and for any specific questions you may have. One such example is gluten. Gluten is a protein found in certain foods and a healthy part of a diet for most people. Some are either allergic or have a sensitivity to gluten in which case they should avoid gluten. Current research shows that many who think they have a gluten sensitivity, after testing, in fact do not. So there may be something else causing the distress. This is a good example of why it's important to identify what's really causing you problems and to not just assume. Many people who struggle with indigestion experience incredible improvements by simply cutting back on junk/highly processed food and making the majority of their diet healthy options as outlined above. 
Want more help? Check out our 12 Week Program.
 
AVOID INJURY, LISTEN TO YOUR BODY AND CONSULTING WITH YOUR PHYSICIAN
  1. No matter your current fitness level, it’s often wise to consult with your physician before starting a new exercise program. But it’s especially important if you haven’t been active for a while, have a chronic disease or any pre-existing condition that may make exercise dangerous.
  2. Start slowly and build over time. If you haven’t exercised for a while, it probably isn’t smart to go out and try to run a 5K tomorrow. Start slowly and work your way up.
  3. Warm up. Before you begin a workout take a couple minutes to warm up by doing 5 minutes of light exercise (walking, biking, etc.), followed by foam rolling and dynamic stretches with the muscles you’ll be using. Once you’ve finished your workout, take another couple minutes to cool down and do static stretches of the muscles used.
  4. Proper nutrition and hydration. Eat a small healthy snack 30-60 minutes before you exercise to ensure you have enough energy (even if you are trying to lose weight). Something like a piece of fruit with peanut butter is a great choice. You need the energy to push yourself in order to get a good workout. If eating something before makes you nauseous, find what works for you. During your workout be sure to stay properly hydrated with enough fluids and then replenish yourself 30-60 minutes post-workout with another healthy snack. Sports drinks are not necessary unless you are working out at a high intensity for 60+ minutes.
  5. Listen to your body. This is probably the most important recommendation you can get. Your body knows best. Understand that you will likely feel sore from exercising. Especially at first. As you push your body it may seem to be saying, “What are you doing to me?” But it will quickly adapt and make itself stronger. And while it’s important to push yourself, too much of anything can be bad. There’s a difference between muscle soreness and pain. Learn to notice the difference. If something starts to cause you pain, stop.
  6. Allow for recovery. Proper rest and recover is important and allows your body to rebuild. For this reason, proper sleep is vital. Listen to your body and find what works best for you. One method is to alternate cardio one day and strength training the next. If you are pushing yourself hard it may be best to wait 48 hours between each strength training session or at the least each muscle group.
  7. Want more help? Check out our 12 Week Program. 
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30-Day Challenge

Give 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. 



30-Day Challenge - Condensed


  1. Sleep better
  2. Exercise consistently
  3. Eat well
  4. Love self and others

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