by yourfitnessdna
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30 Day 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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