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18 March 13

DefiningRose’s 7 Day Healthy Life Challenge

I wrote this challenge for myself because I needed help getting back on track. I figured I’d post it, just in case someone else needs help too. It can also be aimed towards those who want to start living healthier but don’t know how or where to start.

Hopefully, by the end of the week, these choices will become a routine. If not, just repeat the challenge until it is!If you miss a day, don’t lose hope; just continue it the next day. The challenge focuses mostly on diet but feel free to adjust the challenge to suit your own, individual needs.

If you want me to see your posts, tag them with “DefiningRose" or my old username, "GirlStartingNew" 

The Day Before/Challenge Prep:

1. It’s shopping day! No. Not that kind of shopping. Sorry. Today, you’re going to buy lots of yummy and healthy food to last you the week of the challenge.

  • Post your shopping list below or take a picture of your shopping cart. Remember to get whole grains, fruit and veggies. Switch out white bread for whole wheat, etc. Try to avoid the center aisles, where a lot of the processed food is. If you need help for ideas, gohereto see a shopping list from Self. 
  • Buy one healthy thing you’ve never tried before. i.e. quinoa. 

2. Clean out your cabinets and fridge. Get rid of sugary snacks, frozen meals, processed food, etc.

3. Choose a short and easy to follow workout program to do during your challenge. Note: the program will most likely extend a weeks time but right now, you’re only committing to one week. If you’re not motivated to do it anytime during the challenge, knowing you’re only committed to a short amount of time will be easier for you to complete it. Examples of some workout programs would be 30 Day Shred, Ripped in 30, etc. You can find those two, in particular, online. Write down your chosen workout program below.

4. List four goals you hope to achieve in the next week.

The Challenge: 

Day One 

1. Start your day by eating a healthy breakfast within 30 minutes to an hour of waking up. i.e. greek yogurt, oatmeal, etc. Make sure you add at least one piece of fruit. Post a picture of it or write it down below.

2. Do your workout program. Write down how you feel below. What was the hardest part? What was the easiest part? What do you think you can improve?

Day Two

1. Post a picture of your breakfast below or write down what you ate.

2. If you go to school, resist the urge to buy any greasy or otherwise unhealthy food in your cafeteria. If you go to work during the day, resist the urge to buy your lunch out. Instead, pack your own lunch. i.e. whole wheat sandwich with lettuce and tomato, salad with grilled chicken, etc. Remember to have another piece of fruit on hand for a snack. Post a picture of your lunch or write down what you ate.

3. Do your workout program. Write down how you feel below.

Day Three

1. Post a picture of your breakfast and lunch below or write down what you ate.

2. Do one thing you really enjoy doing for at least thirty minutes today. Being happy is important for your health. What did you do? How did it make you feel? Will you commit to doing something you love on regular basis from now on?

3. Find a healthy recipe online or in a recipe book for dinner. Cook it. Post the recipe below with a picture or summary of it. How did it taste? How do you feel after eating it?

4. Do your workout program. Write down how you feel below.

Day Four

1. Post a picture of all your meals or write down what you ate. Are you happy with your meal choices?

2. Right before the challenge, you listed four goals. Have you been working on them at all? How?

3. Do your workout program. Write down how you feel below.

Day Five 

1. Post a picture of all your meals or write down what you ate. Have you found any new favorite foods?

2. Go out and buy a small, single-serve treat today. You deserve it and treating yourself every now and then prevents binges. Eat a small cup of ice cream, a cookie, etc. What did you eat? Did you feel an urge to eat more of it? If so, how did you handle that urge?

3. Can you think of any more goals to accomplish for the rest of the week? If so, how will you accomplish them?

4. Do your workout program. Write down how you feel below. Does it feel any easier than when you first started?

Day Six

1. Do a yoga video or meditate for at least ten minutes at the earliest possible time. You can find meditation audio and yoga videos on YouTube. Today is your rest day so use the time to unwind. Note: If doing yoga, don’t eat immediately beforehand. What did you end up doing? How do you feel now?

2. Remember that one healthy thing you bought before you started the challenge that you’ve never tried before? Have you tried it yet? If you haven’t, incorporate it into one of your meals today. How did it taste? Would you try it again?

3. Since it’s your break day, do another thing you enjoy for at least thirty minutes. What did you do? How do you feel?

4. Post a picture of all your meals or write down what you ate. Have you noticed a change in your eating patterns?

Day Seven

1. Post a picture of all your meals or write down what you ate. Would you eat like this again next week? Do you feel more energized?

2. How many goals of yours did you accomplish this week? Can you think of any new goals for the weeks to come? What will you do to accomplish them?

3. Did you see any change in your well being this week? If not, what more do you think you could do until you see a change?

4. What are you most proud of from the last week?

5. Do your workout program. Write down how you feel below. Have you chosen to do the program in it’s entirety? Why or why not?

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    I think I might do this.
Themed by Hunson. Originally by Josh