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