10 Healthy Changes in 10 Weeks

fitchallenge

Why do so many people fail at living the healthy lifestyle? So many people get disappointed and give up. It’s because people make drastic changes all at once that can’t be maintained.  They restrict calories to the point where they are miserable.  How long do you think that will last? A week tops! They start an extreme workout, get sore and quit within 5 days.  Then they feel like a failure and console themselves with food.  The unhealthy cycle continues. If this sounds like the merry-go-round you’ve been on, take heart!  There is an easier way and it can be achieved.  Gradual changes over time have more of a chance to become a healthy habit you will adopt as a lifestyle change. When it becomes as second nature as brushing your teeth, you will know it’s working.  Here are ten doable changes you can make in ten weeks.  Make a plan to start NOW and by Christmas, you will be excited about the new healthier you! Each week add on the new and continue the old.  Ask a friend to start this ten week challenge with you.  It’s even easier when you have an accountability partner! These suggestions are designed for total beginners.  Feel free to modify depending on your fitness level and your current style of eating.

Click this link to download an enhanced PDF of this info!

10-weeks-to-a-healthier-lifestyle

Week 1

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Replace one sugary drink with an 8 ounce glass of water

Week 2

Walk for 10 minutes and add one minute to your walk each day until you get to 30 minutes. You’re starting this at week 2, but it will take longer than one week to get to 30 minutes.

Week 3

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Add one serving of raw, frozen or canned vegetables to your daily food.  Eliminate one sugary or salty snack.

Week 4

Add one serving of fresh fruit to your daily diet.  Eliminate one sugary or salty snack

Week 5

Plank for 15 seconds three times this week.

Week 6

Replace another sugary drink with another 8 ounce glass of water.  The goal here is to drink at least eight 8 oz glasses.  We’re added them gradually and cutting back the sugary drinks.

Week 7

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Time for a treat! Replace your usual weekend dinner outing with an activity outing.  Hiking, biking, mall kayaking, swimming, golfing, a cool fitness class you would like to try.  Take your favorite friend who is up for trying something new.

Week 8

Switch your “white” carbs to whole grain carbs.  For example, swap out your white rice for brown rice and your white bread to 100% whole grain.

Week 9

online fitness coaching: Find time to work out and eat right

 

 

 

 

 

 

 

Work very  hard at getting between 7 and 8 hours of sleep each night this week.

Week 10

Find a body weight workout that meets your fitness level and do it three times this week.  You can do this in place of the planking. Or if you’re feeling spunky, add it to the planking.

Congratulations! If you have followed this ten week plan, you are now doing cardio and resistance exercise, drinking the recommended amount of water for your health, getting more sleep and eating a healthier diet.  Keep it going by thinking up new challenges for the next 10 weeks.

 

 

Author: Sue Kauffman

Health and PE teacher in Central PA. Exercise, fitness and nutrition junkie. Married, two teen girls (pulling out hair daily). Love to ballroom dance. Beachbody customer and coach. e-mail me at suek11@embarqmail.com

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