Go for a hike innature, outsideof the city (e.g.Winter River,Gatineau Park,etc.)Do 50burpees inone day!(whhaaaa?“Love yourself day 1!Book an health relatedappointment you'vebeen meaning too butnever got around todoing it (physio,acupuncture, doctor,nutritionist, massage,spa, etc.)Just Say NoSay “no” tosomething thatwould cause youstress. It needs to besomething that’shard to say “no” to.Dance in yourliving room (orother place!)for +30minutesDo 100squats inone day.Have a NOADDEDSUGARday!!Replacecoffee withtea or otherdrinks for 5daysLove yourself day 2!3 times in one day, lookin the mirror and giveyourself positive bodyimage comments OUTLOUD. e.g. “You arebeautiful the way youare. Your on the right(health) path. etc.”Running challengeChoose the one thatis challenging foryou5km10km20kmGratitude ChallengeWrite a gratitude journalonce a day and writehealth things you’regrateful for (bonus: youcan add other thingsyou’re grateful for aswell e.g. family, friendsetc)Try out a newfitness class atthe gym oronline - oneyou’ve neverdone before!Naturemindfulness! Sit,observe,appreciate theoutdoors for 15minutes, insilence.Meditate forat least 10minutes5 days/ weekDo a “HighIntensity IntervalTraining” eitherwith Kinetic fitnessor your ownchoiceTurn off, and shutdown” challengeShut off electronics onehour earlier than younormally go to bed e.g.you normally go to bed@ 11pm electronics off@ 10pmMake one extrahealthy homecooked mealthis week thanyou normallywouldYoga Challenge30 mins of yogatoday. 2 hours ifyou’re AnoukNo JunkFoodChallenge(one week)Do 100pushupsin one dayWalk18,000steps in adayFood Vice ChallengeChoose the food whichis your “achilles heel’and eliminate it for awhole week. E.g. youeat too many chips,eliminate that!No socialmediaday!Bringveggies to aparty insteadof chipsInvite afriend to gofor a walkwith you.Go for a hike innature, outsideof the city (e.g.Winter River,Gatineau Park,etc.)Do 50burpees inone day!(whhaaaa?“Love yourself day 1!Book an health relatedappointment you'vebeen meaning too butnever got around todoing it (physio,acupuncture, doctor,nutritionist, massage,spa, etc.)Just Say NoSay “no” tosomething thatwould cause youstress. It needs to besomething that’shard to say “no” to.Dance in yourliving room (orother place!)for +30minutesDo 100squats inone day.Have a NOADDEDSUGARday!!Replacecoffee withtea or otherdrinks for 5daysLove yourself day 2!3 times in one day, lookin the mirror and giveyourself positive bodyimage comments OUTLOUD. e.g. “You arebeautiful the way youare. Your on the right(health) path. etc.”Running challengeChoose the one thatis challenging foryou5km10km20kmGratitude ChallengeWrite a gratitude journalonce a day and writehealth things you’regrateful for (bonus: youcan add other thingsyou’re grateful for aswell e.g. family, friendsetc)Try out a newfitness class atthe gym oronline - oneyou’ve neverdone before!Naturemindfulness! Sit,observe,appreciate theoutdoors for 15minutes, insilence.Meditate forat least 10minutes5 days/ weekDo a “HighIntensity IntervalTraining” eitherwith Kinetic fitnessor your ownchoiceTurn off, and shutdown” challengeShut off electronics onehour earlier than younormally go to bed e.g.you normally go to bed@ 11pm electronics off@ 10pmMake one extrahealthy homecooked mealthis week thanyou normallywouldYoga Challenge30 mins of yogatoday. 2 hours ifyou’re AnoukNo JunkFoodChallenge(one week)Do 100pushupsin one dayWalk18,000steps in adayFood Vice ChallengeChoose the food whichis your “achilles heel’and eliminate it for awhole week. E.g. youeat too many chips,eliminate that!No socialmediaday!Bringveggies to aparty insteadof chipsInvite afriend to gofor a walkwith you.

ULTIMATE ENCOURAGE FRIENDSHIP BINGO - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. Go for a hike in nature, outside of the city (e.g. Winter River, Gatineau Park, etc.)
  2. Do 50 burpees in one day! (whhaaaa?“
  3. Love yourself day 1! Book an health related appointment you've been meaning too but never got around to doing it (physio, acupuncture, doctor, nutritionist, massage, spa, etc.)
  4. Just Say No Say “no” to something that would cause you stress. It needs to be something that’s hard to say “no” to.
  5. Dance in your living room (or other place!) for +30 minutes
  6. Do 100 squats in one day.
  7. Have a NO ADDED SUGAR day!!
  8. Replace coffee with tea or other drinks for 5 days
  9. Love yourself day 2! 3 times in one day, look in the mirror and give yourself positive body image comments OUT LOUD. e.g. “You are beautiful the way you are. Your on the right (health) path. etc.”
  10. Running challenge Choose the one that is challenging for you 5km 10km 20km
  11. Gratitude Challenge Write a gratitude journal once a day and write health things you’re grateful for (bonus: you can add other things you’re grateful for as well e.g. family, friends etc)
  12. Try out a new fitness class at the gym or online - one you’ve never done before!
  13. Nature mindfulness! Sit, observe, appreciate the outdoors for 15 minutes, in silence.
  14. Meditate for at least 10 minutes 5 days/ week
  15. Do a “High Intensity Interval Training” either with Kinetic fitness or your own choice
  16. Turn off, and shut down” challenge Shut off electronics one hour earlier than you normally go to bed e.g. you normally go to bed @ 11pm electronics off @ 10pm
  17. Make one extra healthy home cooked meal this week than you normally would
  18. Yoga Challenge 30 mins of yoga today. 2 hours if you’re Anouk
  19. No Junk Food Challenge (one week)
  20. Do 100 pushups in one day
  21. Walk 18,000 steps in a day
  22. Food Vice Challenge Choose the food which is your “achilles heel’ and eliminate it for a whole week. E.g. you eat too many chips, eliminate that!
  23. No social media day!
  24. Bring veggies to a party instead of chips
  25. Invite a friend to go for a walk with you.