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