Are you still doing the same workout that your friend wrote for you back in the 80s? Stuck in an exercise rut or struggling to stick to anything resembling a fitness routine? I put together 10 easy health and fitness challenges you can start right now. Stick to them for at least a week, but preferably 30 days to get the most benefit. Have fun. Keep an open mind. See what you learn.
The List: 10 Easy Health and Fitness Challenges
- Spend 10-15 minutes a day stretching or doing mobility work. Pick tight or injury prone areas to focus on. You can find a HUGE list of mobility and stretching exercises here.
- Eat 30 g of protein for breakfast. It can be a protein shake, lean meat, eggs, or vegetarian sources. Here are 30 ideas to get you going.
- Set a 20-minute timer on your work computer and move around when it goes off. Nothing fancy. Just get in the habit of moving more. If you need some ideas, read this post.
- Eat a big salad every day. Keep it simple and buy pre-washed mixed greens and add your favourite vegetables. Prep the food on Sunday so it’s ready to go for the week.
- Eat slowly. Check out this post for details.
- Meditate for 5-10 minutes every day before bed. Here are some tips to get started.
- Try a new fitness class or social sport. If you want to try a few different classes without committing to a membership, check out Class Pass.
- Stick to a meal prep routine for a month. Learn more here.
- Eat only whole foods for 1 week. That means fresh fruit, vegetables, unprocessed meats, nuts, seeds, and other whole foods. If it comes in a packet or has ingredients you can’t pronounce, it’s probably not a whole food. Stick to the outer edges of the grocery store. That’s your hunting ground for this challenge.
- For 1 week, track your food intake using Myfitnesspal or FatSecret. It’s a valuable exercise in awareness. It'll help you see how much food you’re eating and learn calorie content. It’s a bit of work at first, but worth it. Make sure you accurately input food types based on weight (cooked or uncooked is important) or serving sizes. Not everything on Myfitnesspal is accurate, so cross check it here.
Do Something – Anything!
Don’t just consume information. If you’ve read this far, I’m assuming you find this post useful. You’ve now got two choices: 1) close the screen and think ‘that’s nice’ and move on with your day or 2) pick one challenge in this post. Make it so small you can’t fail. And as Nike says, just do it! Decision creates action. Action creates results.
I Need Your Help
I’ve also got a huge favour to ask of you. No, I don’t want your money. But will happily accept it! I’m trying to get this blog off the ground and I can’t do it without your help. Simply sharing this post on social media (you're so close to the share buttons - look down below) or emailing it to a friend makes a HUGE difference in my life. In return, I promise we can be best mates and you can reach out any time. Seriously. If you need help with any health, fitness, or Jedi Knight goals you can contact me here.
You can also share some love by adding a comment below. Let me know what challenge you're going to try or which one has helped you in the past.
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