It's a self-care day 30 second wall plank Eat a fruit or veg w/every meal for rest of week Wear something that make you feel amazing Challenge self to have last meal by 7p Get in 5,000 steps today Eat a salad today Eat 3 servings of fruits & vegs in a day 45-sec imaginary chair Get 7 hours of sleep each night Log your food for the day 12 back lunge/front kicks on each leg Attend Shanita's dance class 2x Walk 10,000 steps today 2 sets of 12 mountain climbers 30 minute dance party 20 wall pushups Avoid processed sugar for a day 24 wall hip thrusters Bring lunch to work instead of eating out 1 Random act of kindness 1 minute of wall mountain climbers Eat 3 servings of fruit for 3 days Go up and down a flight of stairs 5x Make someone laugh today Walk 100 steps after every meal Post your healthy snack 24 squat thrusters 24 standing side crunches w/10lb 3 sets of 8 fly curls w/10lb weights Do a 30 second plank Eat a fruit or vegetable with 1 meal Do 50 jumping jacks Do 24 pushups today Drink 1 gallon of water 24 jump squats 24 bicep curls w/15lb weights Get 8 hours of sleep Do 24 skull crushers 12 minutes on stair master Eat a no-meat meal Do 5 pushups today & rest of week Spend 15 mins in sauna for a day Post 1 positive thing about yourself 1 minute of jumping jacks 24 triceps extensions 24 gorilla rows w/15lb weights Do 8 mins of meditation Drink 32 ounces of water Eat a healthy breakfast (post a pic) 2 minutes of side lunges Wear Pink to class this week Do 24 triceps dips Walk for 15 minutes Do 4 minutes of meditation or prayer 5 minutes of stretching Try to have last meal by 8p 10 wall pushups Do a 45 sec plank daily for rest of week Bring a friend or two to Shanita's class Try to have last meal before 7p Do 50 squats Drink 64 ounces of water Spend 30 minutes outside Do 15 pushups today Avoid fast food for 2 days this week It's a self-care day 30 second wall plank Eat a fruit or veg w/every meal for rest of week Wear something that make you feel amazing Challenge self to have last meal by 7p Get in 5,000 steps today Eat a salad today Eat 3 servings of fruits & vegs in a day 45-sec imaginary chair Get 7 hours of sleep each night Log your food for the day 12 back lunge/front kicks on each leg Attend Shanita's dance class 2x Walk 10,000 steps today 2 sets of 12 mountain climbers 30 minute dance party 20 wall pushups Avoid processed sugar for a day 24 wall hip thrusters Bring lunch to work instead of eating out 1 Random act of kindness 1 minute of wall mountain climbers Eat 3 servings of fruit for 3 days Go up and down a flight of stairs 5x Make someone laugh today Walk 100 steps after every meal Post your healthy snack 24 squat thrusters 24 standing side crunches w/10lb 3 sets of 8 fly curls w/10lb weights Do a 30 second plank Eat a fruit or vegetable with 1 meal Do 50 jumping jacks Do 24 pushups today Drink 1 gallon of water 24 jump squats 24 bicep curls w/15lb weights Get 8 hours of sleep Do 24 skull crushers 12 minutes on stair master Eat a no-meat meal Do 5 pushups today & rest of week Spend 15 mins in sauna for a day Post 1 positive thing about yourself 1 minute of jumping jacks 24 triceps extensions 24 gorilla rows w/15lb weights Do 8 mins of meditation Drink 32 ounces of water Eat a healthy breakfast (post a pic) 2 minutes of side lunges Wear Pink to class this week Do 24 triceps dips Walk for 15 minutes Do 4 minutes of meditation or prayer 5 minutes of stretching Try to have last meal by 8p 10 wall pushups Do a 45 sec plank daily for rest of week Bring a friend or two to Shanita's class Try to have last meal before 7p Do 50 squats Drink 64 ounces of water Spend 30 minutes outside Do 15 pushups today Avoid fast food for 2 days this week
(Print)
It's a
self-care day
30
second wall plank
Eat a fruit or veg w/every meal for
rest of week
Wear something that make you feel amazing
Challenge self to have last meal by 7p
Get in
5,000
steps today
Eat a salad today
Eat 3 servings of fruits & vegs in a day
45-sec
imaginary chair
Get 7 hours of sleep each night
Log your food for the day
12 back lunge/front kicks on each leg
Attend Shanita's dance class 2x
Walk 10,000 steps today
2 sets of 12 mountain climbers
30 minute dance party
20
wall pushups
Avoid processed sugar for a day
24 wall hip thrusters
Bring lunch to work instead of eating out
1 Random act of kindness
1 minute
of wall mountain climbers
Eat 3 servings of fruit for 3 days
Go up and down a flight of stairs 5x
Make someone laugh today
Walk 100 steps after every meal
Post your healthy snack
24 squat thrusters
24 standing side crunches w/10lb
3 sets of 8 fly curls w/10lb weights
Do a 30 second plank
Eat a fruit or vegetable with 1 meal
Do 50 jumping jacks
Do 24 pushups today
Drink 1 gallon of water
24 jump squats
24 bicep curls w/15lb
weights
Get 8 hours of sleep
Do 24 skull crushers
12 minutes on stair master
Eat a
no-meat meal
Do 5 pushups today & rest of week
Spend 15 mins in sauna for a day
Post 1 positive thing about yourself
1 minute of jumping jacks
24
triceps extensions
24 gorilla
rows w/15lb weights
Do 8
mins of meditation
Drink 32 ounces of water
Eat a healthy breakfast
(post a pic)
2 minutes of side lunges
Wear Pink to class this week
Do 24 triceps dips
Walk for 15 minutes
Do 4 minutes of meditation or prayer
5 minutes of stretching
Try to have last meal by 8p
10
wall pushups
Do a 45 sec plank daily for rest of week
Bring a friend or two to Shanita's class
Try to have last meal before 7p
Do 50 squats
Drink 64
ounces of water
Spend 30 minutes outside
Do 15 pushups today
Avoid fast food for 2 days this week
