(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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No processed foods for a week
Donate 3 or more boxes to a shelter or thrift store
HOLD A STRETCH FOR 10 SECONDS
Implement 'Meatless Mondays' for the whole month
Bundle up & walk your dog
Eat fruit with breakfast, 4 times
PUSH YOURSELF OUT OF YOUR EXERCISE COMFORT ZONE
No eating out for a week and try a new recipe during that time
Skip eating any sweets for at least 2 days per week.
Try cooking a new healthy recipe
Compliment someone sincerely at least once per day, every day.
Attend the FREE Valley Health & Wellness Expo Sat., 3/30/19, Covelli Center (You are welcome to attend on personal, non-work time) *applicable to second 4-weeks only
Keep a gratitude journal for a week, listing at least 5 things you're grateful for each day
Take 10,000+ steps in 1 day
MAKE A HEALTHY MEAL PLAN FOR THE WEEK
Put fresh flowers in your home.
Spend 30 minutes on a favorite hobby, or use the time to explore your interests if you don’t have a hobby.
Use the stairs instead of the elevator.
Do morning stretches.
DO A FITNESS RELATED CLASS, VIDEO OR APP
Drink 8 glasses of 8 ounces of water each day.
Do 10 Push-ups off the wall
Jump rope 30x, 2 days/week
Get 10,000 steps in a day, 5 times
COMPLETE 5 PUSH-UPS
Turn off TV and read a book or magazine
Practice mindful eating for 1 meal: take small bites, pay attention to your hunger level throughout; stop eating when you feel satisfied.
Track your caloric intake for 3 days
GET INSPIRED WITH A SPORT/ADVENTURE RELATED MOVIE OR BOOK
Do a good deed for a coworker
Candle-lit bubble bath
DO A CORE WORKOUT
One day of whole food eating. No processed foods.
Get a flu shot (if you haven't already)
Say no to a sugary snack
Read a book for 1 hour.
Brisk walk around your neighborhood
Read for pleasure at least 30 minutes a day, every day.
Stand and move for a minimum of 5 minutes each hour, for 12 times in a day.
Early 30'- Wake up 30 minutes early and occupy that time with a productive activity of your choice
Sign up for a 1 mile fun walk/run or 5 k. (The event can be after challenge, but you must be officially signed up during challenge).
Listen to a FitLife Podcast at Anthem's Time Well Spent website
Pack your lunch
Workout with a partner for 120 minutes a week
PLAN A WEEKEND GETAWAY
Practice 10-15 minutes of meditation a day 4 times a week (*Insight Timer is a free app for meditation)
Relax to music
Take a short walk on your break
Learn something new
Give up soda for 5 days in a row
Read 3 nutrition labels from the foods you will eat during the day
Go to bed 20 minutes earlier than usual
Stretch for 10 minutes while watching TV, 5 times
Each day, note in writing, something that you are grateful for having or for experiencing.
Practice breathing deeply each day
Keep a gratitude journal
Have a family game night
Try a new healthy recipe
Visit your local farmers market
Track all food and activity using an app or paper journal.
No regular or diet pop all day, at least 5 times per week.
Take the stairs
Brush & Floss your teeth every day
Get 7-8 hours sleep, 5 times
Smile at every person you see today
Make a daily list of things "to do".
Perform simple exercises/stretches during the commercials of your favorite TV shows
Limited sugar for 1 day
Avoid bread and pasta for 1 day
Get outside for a 20 minute walk every day
Avoid added sugar for 1 day, 3 times
Drink 64 oz water a day, 5 times
Eat a piece of fruit or vegetable with every meal/snack for 7 days in a row.
Have your blood pressure checked
Drink Water at every meal for 1 week
Touch your toes ten times every day
Do a Jumble, Hocus Focus, or Crossword Puzzle 1-2x/week
Pack a healthy lunch for work or eat a healthy lunch at home 4 times per week.
Get your nails done or do them yourself at home.
Do 10 Jumping Jacks
Substitute beans for meat in 1 meal
EAT SOMETHING RED
Drink 16 oz. of water 2 days/week
EAT BREAKFAST
Practice thankfulness. Find at least 3 thing you can be truly thankful for today.
Give up caffeine for 5 days in a row
Watch a wellness webinar at livehealthyosu.com
Have a routine dental appointment during the challenge or have an appointment “on the books” for a future date, if 6 months hasn’t past since your last checkup.
Try at least 4 new guided YouTube workouts in a week
Participate in 30 minutes of physical activity, 5 times
Write down 3 personal goals for the upcoming week
Moderate aerobic activity 30 minutes x 5 days in a week.
