Spring into a healthy lifestyle - Participate in this 30 day health and fitness challenge!!!!

NicoleSalmon1

Who is interested in participating in a challenge? Please have a look at the rules and let me know and I will add you to the list of players.

30 DAY HEALTH AND FITNESS CHALLENGE
Start Date: April 4th

Rules: Each day players are to choose from 1 of the 30 daily requirements and fulfill one of them. It can be any requirement on any day. The goal is to have accomplished all of them by the end of the 30 day period. Also, there are a few SIMPLE monthly challenges that players can attempt to accomplish or they can just simply stick to the daily challenge. I will post a daily chat for this challenge where players can share what requirement they've managed to accomplish that day.

DAILY REQUIREMENTS:

1) Do a strength training routine today (upper body)
2) Do a strength training routine today (lower body)
3) Get your daily recommendation for fibre intake today. 25 grams for women, 38 grams for men!
4) In your MFP food diary track all your waters today.
5) Go out today and buy a fruit or vegetable that is new to you.
6) Pre-cook or prep some of your meals for the coming days or week.
7) Minimum of 7 hours sleep tonight.
8) Eat adequate protein for the day. At snacks and meals.
9) Quality foods – minimal processed foods today or none at all.
10) Choose lean proteins today - chicken, fish, nut butter and low-fat cheese.
11) Table/plate/chair – don’t multi task when eating. Eat all meals at the table today.
12) Make your food beautiful. Have lots of different coloured food today.
13) Make healthy food visible. Display fruit on your kitchen countertop, whether it’s in a pretty bowl or rearrange your fridge and all the healthy options straight in front view for easier picking.
14) Workout buddy: Surround yourself with motivated people with the same goals. Find someone to work out with today or who will just take a walk with you.
15) Register for aerobic classes, mud runs, obstacle event, 5K or purchase a new piece of fitness equipment. Find something NEW to add to your fitness routine.
16) Weekend Frenzy – Turn a day on the weekend from a crazy day to a healthy day and post how you did that.
17) Share a Recipe – Post a recipe that supports a well-balanced meal.
18) QUIET or MUSICAL relaxation or reflection today (10 minutes)
19) Smell the Roses – Spend 15 minutes outside today!
20) Post a mantra that resonates with you!!!
21) Do a high intensity workout today.
22) Long and forgotten - Do a workout today that was a long lost favorite.
23) Pre-plan upcoming meals, make a grocery list and do a healthy grocery shop today.
24) Post a nutritious substitute for one of your favorite comfort foods.
25) Create an emergency snack pack today and store it at work, in your car, in your bag, or in your purse. Fill it with foods that will provide you with fiber, protein, and fat.
26) Plan a meat free meal today!
27) Your Daily Choice - Healthy Choice Made By You!!!!!!
28) Your Daily Choice - Healthy Choice Made By You!!!!!!
29) Your Daily Choice - Healthy Choice Made By You!!!!!!
30) Your Daily Choice - Healthy Choice Made By You!!!!!!

MONTHLY CHALLENGES:

Picture Perfect: Participate in the Picture Perfect Program. Each week players are responsible in posting 3 pictures of meals that they ate that particular week. Along with that picture, a brief description on what that meal was. ****This will give others meal ideas that they can incorporate into their meal plans.

Participate in the "Mile Per Day" Program!!! - Choose any aerobic activity each day and complete the minimum minutes to equal one mile. ***An average fitness walking pace is 15 minutes per mile, but if you are faster and have equipment that tracks how many miles you have done then by all means go with that!!! Players who are successful will be awarded at the end of the month with bragging rights for having earned - Gold (30 miles), Silver (20 miles) or Bronze (10 miles).

Participate in the "Inches & Pounds" Program!!! - Players are to weigh in and take their measurements at the beginning of the month and are looking to have a loss no matter how big or how small by the end of the month. Let's celebrate every success and not be so pressured to be PERFECT! Progress is progress!!!