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
30-Day Challenge - Detailed
#1. Sleep better
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
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: 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:
Details for the 4 plans
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:
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.
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
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
Join me on Social Media