‘Tis the season of joy, celebration… and eating. The holidays center around gatherings (through Zoom and Facetime this year) but with the temperatures dropping, and the rich food we all indulge in, the average American gains 5 lbs during this time. To stay on top of your health this season, we have outlined a fun- and easy- “Fitmas” fitness and lifestyle challenge to get you geared up and ready to hit the New Year running and start implementing easy lifestyle changes this month!
- Day 1 – Get in 20 minutes of exercise: Getting in 20 minutes of exercise a day is not only associated with several health benefits, but is a great way to break up the day and relieve stress during Covid-19. It can promote weight loss, reduce your risk of chronic illness, and improve memory, mood and sleep. Challenge yourself to incorporate a 20 minute walk, run, hike or bike ride into your schedule for the next 12 days!
- Day 2 – Eat a nutritious breakfast: Wake up a few minutes early to make time to fuel your body with a healthy, nutrient dense breakfast. Doing so will increase your cognitive function and energy, as well as have long term health benefits, including reducing the risk of several chronic illnesses. If you’re short on time, prepare your breakfast the night before!
- Day 3 – Increase your water intake: Drinking more water each day will help maximize physical performance, increase energy levels and brain function, help prevent headaches and aid weight loss. Choose to increase your water intake by investing in a 32 oz water bottle, and refilling it 3-4 times each day. Stay committed to doing so over the course of this challenge, and see how great it makes you feel.
- Day 4 – Say positive affirmations: Prioritize your mental health by making positive statements about yourself daily. Doing so will help you overcome negative thoughts and spark positive change. Increasing your self esteem will also help decrease your stress levels, allowing you to feel your best.
- Day 5 – Get organized: Whether it be a cabinet, closet, or whole room, commit to organizing one area of your home each day. Being organized is linked to stress relief, better sleep, increased productivity, and an overall healthier lifestyle. Focusing on one space at a time will allow you to create an organized environment stress- free.
- Day 6 – Tell a friend or family member how much you appreciate them: Covid- 19 has restricted the ability to see so many beloved family members and friends. To maintain your relationships, let others know how much you appreciate them. Doing so will put a smile on both of your faces. Challenge yourself to call or text a friend or family member each day for the next 6 days!
- Day 7 – Meditate: Incorporating even a few minutes of meditation into your morning or evening routine is associated with several health benefits. Doing so will enhance your awareness, prevent stress and anxiety, focus on the big picture, and boost your overall health. Make time to slow down and control your thoughts each day and see how it benefits your health!
- Day 8 – Make your bed: Not only does making your bed start your day off right, but it leads to higher productivity, decreases stress and increases mood. Choose to make your bed immediately after waking up for the next few mornings, and see how it impacts your day!
- Day 9 – Get up and move after each hour of sitting: During Covid-19, it’s likely that your work environment has consisted of sitting in a small space for long periods of time. Prolonged sitting can lead to negative health effects, which can be reversed by getting in some form of movement every hour, even if it’s only for 2 minutes. Whether it’s jumping jacks, pushups, or just walking around your home, challenge yourself to incorporate some activity into your work day.
- Day 10 – Cook a new, healthy recipe: Sometimes eating healthy can feel boring. To keep yourself motivated to maintain a healthy diet, cook a new, healthy recipe. Whether it’s breakfast, lunch or dinner, incorporate different fruits or vegetables and festive flavors. If you’re short on time, search for simple recipes that require little preparation and cooking time, and challenge yourself to do so for the next 3 days.
- Day 11- Clean eating: For the next 2 days, focus on clean eating. This means only consuming whole foods, such as fruits, vegetables, nuts, soy and animal products, in contrast to packaged and processed foods. Consuming whole foods provides you with a wide array of nutrients, and reduces the risk of several chronic illnesses. See how great it makes you feel!
- Day 12 – Push yourself in a workout: As a final challenge, we ask you to push yourself in a workout. This will look different for everyone, whether it be increasing the speed, distance, reps, or weight of a workout. Go outside your comfort zone, and push yourself to achieve a new personal record. Doing so will be a rewarding end to your 12 day challenge!
