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.
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.
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.
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