30 Day Better Body Challenge
Create a shift in your energy level, time management, food cravings and lose a few pounds in the process. Commit to the following for 30 days. EAT HOME COOKED MEALS. For a shopping list, check out my Fall/Winter Clean Eating List on Checkli. The steps repeat for 30 days so you can check off your daily accomplishments! Accountability matters. :-)
Cause a lifestyle shift!
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DAY 1
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Eat a small, nutritious breakfast before 8-9am.
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Eat your largest meal between 10:30am-2:30pm.
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Eat a light meal for dinner and STOP EATING BY 8pm.
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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.!)
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DAY 2
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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.!)
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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!!)
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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.!)
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