Replacecoffee withtea or otherdrinks for 5daysDo 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.)Love 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.”Walk18,000steps in adayDo 100pushupsin one dayGo for a hike innature, outsideof the city (e.g.Winter River,Gatineau Park,etc.)Turn off, and shutdown” challengeShut off electronics onehour earlier than younormally go to bed e.g.you normally go to bed@ 11pm electronics off@ 10pmDo 100squats inone day.Yoga Challenge30 mins of yogatoday. 2 hours ifyou’re AnoukNaturemindfulness! Sit,observe,appreciate theoutdoors for 15minutes, insilence.Food Vice ChallengeChoose the food whichis your “achilles heel’and eliminate it for awhole week. E.g. youeat too many chips,eliminate that!Have a NOADDEDSUGARday!!Meditate forat least 10minutes5 days/ weekBringveggies to aparty insteadof chipsGratitude 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)Running challengeChoose the one thatis challenging foryou5km10km20kmDance in yourliving room (orother place!)for +30minutesNo socialmediaday!Try out a newfitness class atthe gym oronline - oneyou’ve neverdone before!Do a “HighIntensity IntervalTraining” eitherwith Kinetic fitnessor your ownchoiceJust Say NoSay “no” tosomething thatwould cause youstress. It needs to besomething that’shard to say “no” to.No JunkFoodChallenge(one week)Make one extrahealthy homecooked mealthis week thanyou normallywouldInvite afriend to gofor a walkwith you.Replacecoffee withtea or otherdrinks for 5daysDo 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.)Love 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.”Walk18,000steps in adayDo 100pushupsin one dayGo for a hike innature, outsideof the city (e.g.Winter River,Gatineau Park,etc.)Turn off, and shutdown” challengeShut off electronics onehour earlier than younormally go to bed e.g.you normally go to bed@ 11pm electronics off@ 10pmDo 100squats inone day.Yoga Challenge30 mins of yogatoday. 2 hours ifyou’re AnoukNaturemindfulness! Sit,observe,appreciate theoutdoors for 15minutes, insilence.Food Vice ChallengeChoose the food whichis your “achilles heel’and eliminate it for awhole week. E.g. youeat too many chips,eliminate that!Have a NOADDEDSUGARday!!Meditate forat least 10minutes5 days/ weekBringveggies to aparty insteadof chipsGratitude 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)Running challengeChoose the one thatis challenging foryou5km10km20kmDance in yourliving room (orother place!)for +30minutesNo socialmediaday!Try out a newfitness class atthe gym oronline - oneyou’ve neverdone before!Do a “HighIntensity IntervalTraining” eitherwith Kinetic fitnessor your ownchoiceJust Say NoSay “no” tosomething thatwould cause youstress. It needs to besomething that’shard to say “no” to.No JunkFoodChallenge(one week)Make one extrahealthy homecooked mealthis week thanyou normallywouldInvite 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. Replace coffee with tea or other drinks for 5 days
  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. 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.”
  5. Walk 18,000 steps in a day
  6. Do 100 pushups in one day
  7. Go for a hike in nature, outside of the city (e.g. Winter River, Gatineau Park, etc.)
  8. 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
  9. Do 100 squats in one day.
  10. Yoga Challenge 30 mins of yoga today. 2 hours if you’re Anouk
  11. Nature mindfulness! Sit, observe, appreciate the outdoors for 15 minutes, in silence.
  12. 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!
  13. Have a NO ADDED SUGAR day!!
  14. Meditate for at least 10 minutes 5 days/ week
  15. Bring veggies to a party instead of chips
  16. 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)
  17. Running challenge Choose the one that is challenging for you 5km 10km 20km
  18. Dance in your living room (or other place!) for +30 minutes
  19. No social media day!
  20. Try out a new fitness class at the gym or online - one you’ve never done before!
  21. Do a “High Intensity Interval Training” either with Kinetic fitness or your own choice
  22. Just Say No Say “no” to something that would cause you stress. It needs to be something that’s hard to say “no” to.
  23. No Junk Food Challenge (one week)
  24. Make one extra healthy home cooked meal this week than you normally would
  25. Invite a friend to go for a walk with you.