The Thirty Day Challenge incorporates three main health elements into participants’ daily lives: nutrition, exercise, and lifestyle habits. The challenge is set up on a point system, and there will be two overall winners, one for the highest percentage of body fat lost, and one for the highest number of points accumulated.
The challenge will loosely follow the Paleo style of eating due to the fact that most people see big results when eliminating the top 5 food irritants from their diet: gluten, dairy, soy, alcohol, and sugar. Daily meals and snacks will be recorded and points will be given if the guidelines were followed. However, it is important to note that this is a wellness challenge, not just a crash diet. The point is to learn how you can enjoy healthy living, and that means having a treat every now and then. Treat meals and even treat days are incorporated into the challenge.
Exercise can be ANY type of movement! Walking, jogging, weight lifting, boot camp, yoga, kickball with the kids, pool games, roller skating, lawn mowing, you name it! If you’re off the couch, or out of the office, it counts. Points will be given in 30 minute increments of movement.
Total body wellness involves far more than exercising and watching what you eat. Participants will be given points for drinking water, good sleep habits, 10 minutes of stretching and/or foam rolling, and 10 minutes of “Soul Food” (Praying, journaling, reflective reading, meditation, relaxation breathing. This can be anything that is uplifting for you, calming, and a break away from stress).
Meat, eggs, fruit, veggies, nuts, rice, oats, honey, and spices will be on the menu for the Wellness Challenge. There are endless tasty dishes to be had from these whole, clean foods. Foods that will not give any points:
· Grains (bread, pasta, baked goods, tortillas, corn-based foods)
Exceptions: rice and oats
· Dairy (milk, yogurt, cheese)
· Legumes (beans, peanuts, soybeans and soy-based products)
· All forms of sugar (white sugar, corn syrup, maple syrup, agave)
Exceptions: stevia and honey in small quantities
· Processed foods. Basically anything that comes in a package. If you have to read through the ingredients list and wonder if it’s allowed or not, or if the ingredients list has several words you can’t define, it most likely isn’t allowed.
THE POINT SYSTEM
· 1 point for each meal/snack not containing any of the above
· 1 point for drinking at least 64 oz. of water in a day
· 1 point per 30 minutes of exercise
· 1 point for getting at least 7 hours of sleep
· 1 point for 10 minutes of stretching/foam rolling per day
· 1 point for 10 minutes of Soul Food per day
HOW WE ARE KEEPING TRACK:
You will receive a daily email with tips, recipes, and motivation. These emails will include tons of great information to help you succeed both during and after your challenge. A link to your daily food and habits log will be in these emails. Just click the link, fill out the form, and submit it each evening to get your points. This can easily be filled out from your computer or phone.