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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. :-)
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 creates a private checklist in your account.