30-Day Get Healthy Challenge Plan and Grocery Shopping List
I’m super pumped about starting the 30-Day Get Healthy Challenge tomorrow!
Will you be joining the challenge?
Before we get into the details, I have to say, check with your doctor before starting a new health and fitness program. I have no special education or degree in nutrition/fitness. I’m just a mom of two young kids, who is trying to get healthy for me and for my kids and wanted to have y'all join as well for the journey.
WHATS YOUR WHY
Before we get started, it’s important to figure out your WHY for doing this challenge. When you feel like giving up, come back to your WHY to help you stick with it and to finish this challenge.
Here's my why: I want to start feeling better and getting healthy, lose weight, especially tummy fat, tone up my arms, booty and legs. I want to have more energy to play with my two kids. I want to be able to shop for clothes with no challenges. I want to feel confident wearing clothes and a bathing suit (maybe even a bikini one day). I want to challenge myself because I know I can do this and I want to accomplish the goal of getting healthy and losing some weight.
Here is the plan for the next 4 weeks:
Exercise 20-30 minutes every day
Drink 64 oz. + of water a day (we will have water recipes on the blog)
No fried food
No desserts
No alcohol (1 “cheat day” per week)
Get adequate sleep (I know this is hard to do as moms, but lets try!)
EXERCISE
The goal is to move our bodies every single day, so that it becomes a habit (it takes 21 days to form a habit) and we start to enjoy working out. The goal is to exercise for 20-30 minutes every single day! You can totally do this! If I can do it, I know you can too!
You can do any exercise - walking, running, yoga, cycling, bicycling, swimming, pilates, group class at the gym, weights, whatever you want to do and change it up as you see fit so you don't get bored with exercising.
Below is a sample 20-minute workout that you can do at home without any equipment. Beginners can go slower or do less reps, but try and complete at least a 20 min. workout. You can do this!
You can also use this workout provided by GYMGUYZ.
DRINK 64 OZ. OF WATER A DAY
Drinking 64 oz of water is part of the challenge. We will post water recipes on the blog that are both delicious and detoxes.
WHAT TO AVOID
No fried foods. No desserts. No alcohol. You can have one cheat day per week, but don’t go crazy, OK!
WHAT SHOULD I EAT?
Thanks to Meg, our AdvoCare sponsor and author of the Wednesday Wellness Tips here on the blog, she gave me this guide to help eat healthy and also the Grocery Guide she uses.
Breakfast: Complex Carb+Protein+Fruit
Snack
Lunch: Complex Carb+Protein+Veggie
Snack
Dinner: Complex Carb+Protein+Veggie
I can’t tell you exactly what to eat because I’m not a nutritionist and everyone is different from each other with various nutritional needs and restrictions. The above guide and grocery shopping guide will help you when grocery shopping and meal planning. I will be sharing my meals and snacks over on instagram to give you some ideas.
*We have NOT teamed up with AdvoCare for this challenge. You do not need to purchase any program or supplements for this challenge. If you would like to talk to Meg about the AdvoCare program, you may contact her directly to set up a consultation to see if the program is right for you.*
PROTEIN
Chicken, Eggs, Game Meat (bison, buffalo, etc.), Lean Ground Turkey or Beef, Fish, Tofu
COMPLEX CARBS
Beans, Lentils, Oatmeal, Quinoa, Potatoes (my favorite is sweet potato)
HEALTHY FATS
Avocado (my favorite!), Nut Butter, Nuts, Seeds, Oil (extra virgin olive oil, coconut oil, etc.)
SNACK IDEAS
Apple with nut butter, carrots with hummus, boiled egg, trail mix, string cheese/cubed cheese, popcorn.
SWEET TOOTH
If you are like me, I always have to have something sweet in the late evening...those darn cravings, but if you keep it in moderation, it's ok! A few options are frozen yogurt, chocolate milk, chocolate dipped strawberry, Greek Yogurt with fruit, Dark Chocolate.
I'm looking forward to tomorrow. Happy grocery shopping and meal planning!
I'll check in this week with some water detox recipes. Make sure to follow me on instagram for updates and to follow my journey.
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