30 Day Better Body Challenge

better body challenge Cause a lifestyle shift!
  • DAY 1

  • Eat a small, nutritious breakfast before 8-9am. 

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get The recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 2

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get e recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 3

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get The recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 4

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get The recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 5

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 6

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 7

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 8

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 9

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 10

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 11

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 12

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 13

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 14

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 15

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 16

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 17

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 18

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 19

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 20

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 21 (IT'S OFFICIALLY A HABIT NOW!!)

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 22

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 23

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 24

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 25

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 26

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 27

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 28

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 29

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

  • DAY 30

  • Eat a small, nutritious breakfast before 8-9am.

  • Eat your largest meal between 10:30am-2:30pm.

  • Eat a light meal for dinner and STOP EATING BY 8pm.

  • Avoid mindless snacking and walking & snacking. PREP YOUR SNACKS.

  • Go to bed by 10pm and get the recommended 7-9 hours (absolutely minimum, six).

  • EXERCISE. If you're already getting the recommended amount, consider adding more intensity/frequency or walk and take the stairs more often!

  • Hydrate with water, not soft drinks and tea. Take it easy on the caffeine and alcohol. (Check off if you were able to abstain from sugary/caffeinated/alcoholic beverages and got at least 64oz.!)

This checklist was created by yourfitnessdna

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