CONQUER THE SMALL STEPS TO A HEALTHIER YOU CHALLENGE

Positive change takes time. The key is to start small. Like stupid small. So we’ve designed this challenge. To do away with fear and excuses. And to take baby steps to be just a little better each day. It’s the anti-“resolution” revolution. Will you join us?

Welcome to the #smallsteps to a healthier you challenge! Here are your daily steps/challenges:

STEP IT UP

Climb 5-10 flights of stairs.

PAY IT FORWARD

Perform one random act of kindness. And read why giving is good for you.

DECOMPRESS

Take deep breaths, meditate, or pray for five minutes.

HYDRATE

Drink eight glasses of water and no more than one caffeinated beverage.

RAPID WORKOUT

Do three sets of 10 lunges, push-ups, and burpees (break as needed).

HEALTHY START

Eat a high-protein, low-carb breakfast. Try these.

FRESH FOOD FRIDAY

Eat clean. No fried or processed food. Eat fruits, veggies, etc.

KITCHEN CLEANSE

Clean out your fridge and cabinets. Throw away one fatty food.

RUN/WALK IT OUT

Run/walk one mile as fast as you can.

GET OUTDOORS

Take three 5-minute breaks outside. Snap a photo on each outing!

YOUR CHOICE!

See our list of bonus/alternate activities for inspiration.

SKIP DESSERT

Say no to post-meal or pre-sleep sweets and treats (including alcohol).

CRUNCH!

Do as many sit-ups as you can in 2 minutes.

SAVOR YOUR EATS

Eat one meal without multitasking (no phone, computer, TV, or reading). Here’s why.

DE-CLUTTER

Organize one drawer or area in your home/office. Get inspired.

UNPLUG

Unplug for 15 minutes. Do something active or social instead.

COUNT YOUR BLESSINGS

Write down three things you’re thankful for. Post prominently as a reminder.

SUBSTITUTE

Replace one unhealthy snack/meal with a healthy one. Learn how.

STRETCH

Wake up early and stretch for five minutes.

5 MINUTE MUSCLE BLAST

Do a 5-minute ab, leg or arm workout. Click here for examples.

GET-IT-DONE

Complete one task you keep putting off.

FEEL THE MUSIC

Find/create and share the ultimate workout playlist.

COOK AT HOME

Instead of eating out, cook at least one meal at home.

EXPRESS GRATITUDE

Leave a nice note for a friend, loved one, co-worker, or stranger.

GET OFF THE COUCH

Limit your TV time to one program. Read, exercise, or socialize instead.

YOUR CHOICE!

See our list of bonus/alternate activities for inspiration.

COUNTDOWN WORKOUT

Do 5 jumping jacks, 5 lunges, 5 squats, 5 push-ups. Repeat, doing fewer reps until you get to 1.

MAKE HEALTH A HABIT

Write down one small step you want to focus on. Pledge to continue doing it for the next 21 days until it becomes a habit.

CHALLENGE COMPLETE

Victory is sweet.

BONUS STEPS

Challenge yourself or customize your experience with this listing of bonus/alternate steps.

FOR SUPPORTERS

Find pre-crafted blog posts, stories, graphics, and everything else you need to share the challenge with your audiences. View the supporter toolkit.

 

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