30 Day Wellness Challenge
Mike here from B Method.
I’m super excited to share this 30 Day Wellness Challenge with you.
When it comes to being fit and fertile, there’s a lot more to it than just eating healthy foods and exercising regularly.
To be fit and fertile requires an all-encompassing approach that takes into account both physical and mental health.
This approach is what I refer to as “wellness“.
Wellness is defined as a state or condition of being happy.
It’s feeling good about yourself, your body, and your health.
It’s having healthy relationships and a career or business that is fulfilling.
It’s enjoying life by doing more of the things that make you happy.
Having and living the life you want, a life of happiness and fulfillment.
Wellness is about eating well, eating healthy, fueling our bodies, so that we’re fit, fertile, disease free, and have the energy to do the things we want.
It’s about feeling your best, taking care of your body so that you’re able to handle whatever stresses, challenges, and adventure comes your way.
Wellness is about taking care of you.
This 30 Day Wellness Challenge will not only challenge you physically, but mentally as well.
It will require you to put your best foot forward and be at your best.
It’ll require commitment and hard work, every step of the way, which is a challenge I know you’re up for.
In addition, it will also motivate you, inspire you, and help you believe in yourself and in all you’re capable of achieving.
Once you’ve complete this 30 day challenge, you will feel happier, healthier, and rejuvenated on your way to being fit and fertile.
It’s a great feeling that I look forward to you experiencing once you’ve completed all 30 days of the challenge.
The challenge is designed to be fun and effective with the prime focus being wellness.
Are you ready? I know you are… let’s do this!
30 Day Wellness Challenge
Day 1. WRITE DOWN YOUR #1 FITNESS GOAL
Whatever your #1 goal is for fitness, write it down. Whether it’s to lose weight, tone-up, be able to run a mile or a full marathon, have more energy, whatever it may be – write it down! Be as specific as possible too.
Day 2. DRINK ONE GALLON (128OZ) OF WATER
You have an entire day (24 hours) to consume an entire gallon of water. In addition to hydrating your body, it’ll also serve to flush out your system.
Day 3. COMPLETE 50 PUSH-UPS
Push-ups can either be full push-ups or push-ups from your knees. What matters most here is that your chest touches the ground with every push up you do for proper range of motion and effectiveness. You have an entire day to complete 50 push-ups. If you’re feeling up to it, you can do them all as once too. See example here.
Day 4. COMPLETE 100 SQUATS
You have this entire day (24 hours) to complete 100 free-standing squats. You can see an example of what these look like and how to perform them correctly here.
Day 5. DO 10 MINUTES OF STRETCHING
Perform each of the following stretches for a full minute each.
Day 6. CREATE YOUR VERY OWN BUCKET LIST
Think about all of the things you want to do, see, achieve, complete, create, in your lifetime and write it all down. Write down everything, don’t hold back. Make it a minimum of 10 things with no maximum number.
Day 7. HAVE AN ALL GREEN VEGGIE SMOOTHIE
Whether you make it at home yourself or go to your nearest health food store or smoothie shop, have an 8oz cup, or more, of an all green, all natural smoothie.
Day 8. MEDITATE FOR 15 MINUTES
Sit in silence in a comfortable position with your eyes closed (see example here) and focus just on your breathing, clearing your mind, and not thinking about anything other than your breathing.
Day 9. RUN OR WALK 2 MILES
Run, walk, or use a combination of both for 2 miles. Do this outside although if outside is not an option, doing this on a treadmill will work as well. Outside is preferred though.
Day 10. COMPLETE 5 MINUTES OF ABDOMINAL PLANKING
Hold an abdominal plank or bridge for a total time of 5 minutes. You have a whole day to accumulate 5 total minutes of abdominal planking. You can do in increments of it 30 seconds, a minute, whatever you are most comfortable with. See abdominal plank example here.
Day 11. KEEP TRACK / WRITE DOWN EVERYTHING YOU EAT
Take inventory of all the food you consume this day. Meals, snacks, everything. Write it all down.
Day 12. EAT THREE SALADS
In addition to eating your regularly planned meals today, add in three servings of salad throughout the day. You can eat the salads by themselves or along with others foods.
Day 13. TAKE A HOT BATH
Soak up in a hot bath for 30 minutes. Feel free to add some Epsom salts too. If you have access to a Jacuzzi, feel free to use that as well.
Day 14. DO 100 BURPEES
You have this entire day (24 hours) to complete 100 burpees. You can see an example of what these look like and how to perform them correctly here.
Day 15. TAKE A COLD SHOWER
Take a cold shower. Make sure to stay in there for at least 7 minutes too for maximum benefit.
Day 16. WORKOUT TWICE TODAY
Get two workouts completed today at two different times. An example is to run in the morning and then do some strength training in the evening. Another is a bike ride in the morning & swimming in the evening.
Day 17. READ A FITNESS-RELATED ARTICLE
Find a fitness article of interest, whether it’s online, in a magazine, a newsletter, whatever it may be. Read the entire fitness related article. You can find plenty of them right here on the B Method! J
Day 18. GO FOR A ONE HOUR WALK
Take a break at any time throughout the day and go for a 60 minute leisurely walk outdoors.
Day 19. EAT THREE DIFFERENT FRUITS
In addition to eating your regularly planned meals today, add in three fruits. It can be all different types of fruit. You can eat the fruit by itself or along with others foods too.
Day 20. JUMP ROPE OR JUMPING JACKS FOR 5 MINUTES
Jump rope or do jumping jacks for a total time of 5 minutes over a 24 hour period. You can do in increments of it 30 seconds, a minute, whatever you are most comfortable with.
Day 21. DO 100 SIT-UPS
You have this entire day (24 hours) to complete 100 sit-ups. It doesn’t matter what abdominal exercises you choose to do, as long as it adds up to 100 sit-ups completed this day.
Day 22. ONE DAY VEGGIE CLEANSE
Reset your body with a one day veggie cleanse. Have all the raw veggies you want today along with plenty of water and nothing else.
Day 23. POST A FUNNY PICTURE OR VIDEO OF YOURSELF WORKING OUT
Fun and laughter along the way is essential for overall health and happiness. Express this with a fitness related picture or video of you doing something funny. Maybe it’s a funny face or working out with your pet. Get creative and have fun with it.
Day 24. DO 100 LUNGES
You have this entire day (24 hours) to complete 100 lunges. These can be either walking lunges, alternating lunges, or a combination of the two, as long as it adds up to 100 lunges completed this day. Here’s an example of how to properly do alternating lunges.
Day 25. ONE DAY FRUIT CLEANSE
Reset your body with a one day fruit cleanse. Eat all the fruit you want today along with plenty of water and nothing else.
Day 26. SWIM FOR 20 MINUTES
Whether it’s freestyle, backstroke, breaststroke, butterfly, or a combination of all four, swim for a total of 20 minutes today. It can be in the ocean, lake, or swimming pool.
Day 27. CLIMB 200 STAIRS
Climb a total of 200 stairs today. It can be done all at once or broken up into 50 stairs or so at a time. You have 24 hours to climb a total of 200 stairs. Stairwells, convention center stairs, stair machines, all are perfectly fine methods.
Day 28. EAT HALF YOUR WEIGHT IN PROTEIN GRAMS
Divide your weight by two and whatever number you get is the amount of protein grams you must consume in a 24 hour period such as chicken, eggs, and almonds. Here’s a list of protein foods to choose from.
Day 29. DRINK A CUP OF GREEN TEA
Whether you brew it yourself at home or get some from your local tea or coffee house, have 8oz or more of your favorite green tea. If you don’t have a favorite, try something new, as long as it’s green tea.
Day 30. SIGN-UP FOR AN UPCOMING FITNESS EVENT
Whether it’s a 5K Race, 10K Race, Half Marathon, Marathon, Triathlon, Bike Ride, Hike, whatever it may be, sign up for an upcoming organized fitness event.
I encourage you to invite your family and friends to take part in this challenge with you as well.
Individually, we’ll go far. Together, we’ll go further.
Helping, cheering, and believing in one another along the way.
Momentum is a powerful thing on your way to building a happier, healthier, more fertile you.
That’s exactly what this 30 Day Wellness Challenge will provide you with… momentum.
One day, one success begins to build on the next, and then the next, and then the next.
30 days of 30 wellness challenges all designed to help you feel your best and get you another step closer to being fit and fertile.
I can’t wait for you to get started!