30-DAY OVERALL WELLNESS CHALLENGE
NOTE: Wellness is about healthy eating, fitness, feeling our best, and fueling our bodies
properly to provide us with the energy to do the things that make us happy and fulfilled.
THINGS TO KEEP IN MIND: This challenge will require commitment and hard work every
step of the way. It will challenge you physically and mentally. In addition, it will motivate,
inspire, and help you believe in yourself and all you are capable of achieving.
WHAT TO DO: Follow the guide below for each day’s “challenge.” The aim of this challenge
is to create a balance, both physically and mentally, for overall wellness. Once you’ve
completed this 30-day challenge, you will feel happier, healthier, and rejuvenated.
THE ROUTINE:
Day 1. EAT A HEALTHY BREAKFAST. Make a breakfast that contains a healthy protein,
vegetable, fruit, and complex carbohydrate (i.e., egg whites with spinach + oatmeal with
blueberries).
Day 2. DRINK ONE GALLON (128 OZ) OF WATER. You have an entire day (24 hours) to
consume an entire gallon of water. In addition to hydrating your body, it will help flush out
your system.
Day 3. COMPLETE 50 PUSH-UPS. Push-ups can either be full push-ups, push-ups from
your knees, or hand release push-ups. What matters most 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 are feeling up to it, you can do them all at once
too.
Day 4. COMPLETE 100 SQUATS. You have this entire day (24 hours) to complete 100
squats. You can use a chair to help guide you and keep you in proper form.
Day 5. DO A YOGA CLASS. Go to your local yoga studio or gym to do a yoga class. Ask for a
free trial class or the walk-in rate.
Day 6. VOLUNTEER YOUR TIME. Choose a chartable organization and volunteer 2-3 hours
of your day to helping those in need.
Day 7. HAVE AN ALL GREEN VEGGIE SMOOTHIE. Whether you make it at home yourself
or visit your nearest health food store/smoothie shop, drink an 8oz cup, or more, of an all
green and all natural smoothie.
Day 8. DO A BOOTCAMP CLASS. Choose an appropriate boot camp class according to your
current fitness level at your local gym or fitness studio.
Day 9. RUN OR WALK 2 MILES. Run, walk, or use a combination of both to total 2 miles.
Exercising outside is preferred but doing this on a treadmill will work as well.
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 this in increments of 30 seconds, one minute, or whatever
you are most comfortable with.
Day 11. KEEP TRACK / WRITE DOWN EVERYTHING YOU EAT. Take inventory of all the
food you consume this day. Include all meals, snacks, desserts, etc. Calculate the total
calories at the end of the day.
Day 12. EAT THREE SALADS. In addition to eating your regularly planned meals, add in
three servings of salad throughout the day. You can eat the salads by themselves or along
with others foods.
Day 13. GET YOUR BODY COMPOSITION MEASUREMENTS. Find a fitness studio in your
area that offers body composition analysis. Most locations will provide this service free of
charge as part of your initial consultation. Have them record your body fat percentage, BMI,
total body inches, and weight.
Day 14. DO 100 BURPEES. You have this entire day (24 hours) to complete 100 burpees.
Day 15. GO FOR AN HOUR WALK. Take a break at any time throughout the day and go for
a 60-minute, leisurely walk outdoors.
Day 16. WORKOUT TWICE TODAY. Get two workouts completed today at two different
times. For example, run in the morning and then do some type of strength training class in
the evening. Or, you could take a spin class in the morning and go swimming in the evening.
Day 17. DO A NEW OUTSIDE ACTIVITY WITH FRIENDS. Get out of your comfort zone and
try a new outdoor activity with your friends. Go kayaking, paddle boarding, hiking, surfing,
mountain biking, or scuba diving. The choices are endless. The idea is to enjoy the company
of your friends and learn something new together.
Day 18. VOLUNTEER YOUR TIME AT AN ANIMAL SHELTER. Take a break at any time
throughout the day. Whether it’s in the morning, after work, or during your lunch break, go
to your local animal shelter and volunteer to help feed, clean, play with, or walk the
animal(s) at the shelter.
Day 19. EAT FOUR DIFFERENT FRUITS. In addition to eating your regularly planned meals
today, add in three fruits. It can be 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 this in increments of 30
seconds to one minute or whatever is most comfortable for you.
Day 21. DO 100 SIT-UPS. You have this entire day (24 hours) to complete 100 sit-ups. It
does not matter what abdominal exercises you choose to do as long as it adds up to 100 situps
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. GET A MASSAGE. Set an appointment to get a deep tissue massage to help ease
achy muscles and relax the body.
Day 24. DO 100 LUNGES. You have this entire day (24 hours) to complete 100 lunges.
These can be walking lunges, in place alternating lunges, or a combination of the two. The
aim for today is to complete 100 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 is 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 250 STAIRS. Climb a total of 250 stairs today. It can be done all at once or
broken up into sets of 50 stairs. You have 24 hours to climb a total of 250 stairs. Stairwells,
convention center stairs, and stair machines, all are perfectly fine methods for climbing.
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 (weight ÷ 2 = protein grams). Chicken, eggs, turkey or fish are acceptable protein
sources. Make sure to read labels, so you know exactly how many grams of protein you are
consuming per serving size.
Day 29. ROW 3200 METERS. Complete a total of 3200 meters on a row machine. You can
split the distance up in 250 meter or 500 meter increments and rest. All 3200 meters must
be completed within the same time frame. For example, if you choose to do it in the
morning, allow yourself enough time to complete all meters that morning.
Day 30. SIGN-UP FOR AN UPCOMING FITNESS EVENT. Whether it’s a 5K Race, 10K Race,
Half Marathon, Marathon, Triathlon, Bike Ride, Hike, etc., sign-up for an upcoming
organized fitness event.
