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