30secondplankLimitalcohol to2x thisweekWorkoutoutside(walk,bike, etc)Try a newworkoutclass orformatVeggieswith everymealtodayStretchfor 10minutesReadEVERYfood labelfor a dayWorkoutwith afamilymemberMark if seenby PCP withinthe year orschedule acheck upMindfullysubstitute fora healthieroption (drink,side, etc)Go on ashort walkduring thework day50 airsquatsNoprocessedfoods fora dayWalk/run1 mileHit 10,000steps 1day thisweekShare ahealthyrecipe ordrinkNosugar fora dayDrink glass ofwater beforeanything elsein the AMEatproteinwith everymeal64 oz ofwaterdaily allweekPark faraway in theparking lotof purposeNo fastfood thisweek50crunches3workoutsthis week30secondplankLimitalcohol to2x thisweekWorkoutoutside(walk,bike, etc)Try a newworkoutclass orformatVeggieswith everymealtodayStretchfor 10minutesReadEVERYfood labelfor a dayWorkoutwith afamilymemberMark if seenby PCP withinthe year orschedule acheck upMindfullysubstitute fora healthieroption (drink,side, etc)Go on ashort walkduring thework day50 airsquatsNoprocessedfoods fora dayWalk/run1 mileHit 10,000steps 1day thisweekShare ahealthyrecipe ordrinkNosugar fora dayDrink glass ofwater beforeanything elsein the AMEatproteinwith everymeal64 oz ofwaterdaily allweekPark faraway in theparking lotof purposeNo fastfood thisweek50crunches3workoutsthis week

LANGER FITNESS BINGO WEEK 1 - Call List

(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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  1. 30 second plank
  2. Limit alcohol to 2x this week
  3. Workout outside (walk, bike, etc)
  4. Try a new workout class or format
  5. Veggies with every meal today
  6. Stretch for 10 minutes
  7. Read EVERY food label for a day
  8. Workout with a family member
  9. Mark if seen by PCP within the year or schedule a check up
  10. Mindfully substitute for a healthier option (drink, side, etc)
  11. Go on a short walk during the work day
  12. 50 air squats
  13. No processed foods for a day
  14. Walk/run 1 mile
  15. Hit 10,000 steps 1 day this week
  16. Share a healthy recipe or drink
  17. No sugar for a day
  18. Drink glass of water before anything else in the AM
  19. Eat protein with every meal
  20. 64 oz of water daily all week
  21. Park far away in the parking lot of purpose
  22. No fast food this week
  23. 50 crunches
  24. 3 workouts this week