30 Goals In 30 Days

Take each day to do 1 little thing that will create big changes in your life.

1.    Hydrate!

Staying hydrated is key to a healthier lifestyle. The benefits of getting in enough water are too many to even count, from weight loss, clear skin, energy levels, the list goes on! Aim for around 2 Liters a day. Drinking a glass of water before, and another with, every meal.

2.    Break a sweat!

Do something today (and every day from this day on) to make you sweat. Take 10 minutes out of your day and do something. Run up and down the stairs!  Play a game with your kids! See how many pushups you can do, or jumping jacks! And then do it again tomorrow and try to do more! Just get moving!

3.    Eat veggies at every meal!

Only 1 in 20 Australians eat the recommended daily intake of vegetables per day. Incorporate more into your diet today. Try some good old millennial favorite, Avo on Toast for breaky. Eat a salad for lunch (just watch the dressing!) and add some veggies to your dinner. Just find what vegetables you like and eat more of them!

4.    Sit less!

I don’t care what your job is. Just sit less. If you work in an office all day, quite literally set an alarm on your phone or computer every hour and on that hour, get up, take 5 minutes and move around. Do some squats, go for a walk, run on the spot. Just move around! Set an alarm for tomorrow, right now! 

5.    Walk more!

If you haven’t already, get yourself a step counter, or simply download an app on your phone and keep it with you. Take the stairs, park further away from your destination. Go for a walk around your block, or your house.  Aim for 10,000 steps today, and try again tomorrow, and the next day, and forever!

6.    Get off your phone!

Yes I know we live in a world now where phones are basically an essential part of life, and you probably have to use your phone to look at this post! It’s okay to check your phone throughout the day, but if you’re sitting on it for longer than a few minutes, scrolling through social media instead of doing something productive (like those 10 minutes you need to be breaking a sweat) Get off it! I promise, after a while, those few minutes each day add up to a lot of possible active minutes in your lifestyle!

7.    Turn off the TV!

If you’re the kind of person who wakes up in the morning, turns on the kettle, simultaneously with the TV and watches it before getting ready for work. Or maybe you finish a long day, get home and plonk yourself on the couch, not to move for the next 2 hours. STOP IT! You’re not doing yourself any favors. Be more productive with your time. Sure watching TV can be fun, but if you’re spending more than 2 hours in front of the TV daily, you're cutting down your lifespan. You’ve got yourself a bad habit that you need to break!!

8.    Create a short list (even just 1 thing) of short term goals (1-30 days).

This can be anything. It doesn’t even have to be diet or fitness related. Just writing down your goals, automatically makes you more likely to achieve them. Stick it on the fridge, or your desk, somewhere you know you’re going to see it every day!

9.    Now try a Long term goal.

Think of something you want to achieve in say, the next 12 months. Anything you want, and do the same as with your short term goals. Keep in around so its constantly there reminding you to stick with it. Studies show the most successful people in this world are those with passion and perseverance, being able to stick with something for a long period of time is a challenge, but keep reminding yourself of the feeling of accomplishment when you finally smash that goal!

10. Get more sleep!

I revert back to Challenge Day 6! Get off your phone! If you’re someone who lies in bed and scrolls through social media before sleeping. CUT IT OUT! You’re only hindering your sleep and setting yourself up for a restless night. Try creating a night time routine that is relaxing and calming before bed. Try reading a book, or practice breathing, or grab a note book and a pen, and write down all of your thoughts, get everything out of your head, and when you can’t think of anything else, put down the notebook, close your eyes and focus on your breathing. And if you’re someone that has a TV in their room and watches it until they fall asleep, todays challenge is to unplug that damn thing and get it out of there!

11. Floss your teeth!

Do I even need to explain this one?  Just do it guys. EVERYDAY!

12. Check your food labels.

Read the ingredients list on your foods, if one of the first few words is sugar, put it back!

13. Eliminate 1 bad food.

If you know you’re eating something you shouldn’t, todays challenge is to go without, and see how many days after you can go without as well. This might be coffee, or chocolate, or chips, or soft drink. Just try 1 day. You'll feel a sense of accomplishment after it, and it might even make the next time you crave it easier to resist.

14. Try a new activity/hobby!

This could be anything. But try to make it something that challenges you, either physically or mentally. If you can’t think of something on your own, ask your friends or family for ideas! Or heck, just google it!

15. Take time to stretch!

Especially your hips, you’ll find their probably the tightest of all of your body. If you’ve got no idea what or how to stretch, watch this video. https://www.youtube.com/watch?v=KBdF1JUGKE0

16. Take time to relax.

If you live a busy lifestyle, or you have a stressful job, or your kids are driving you crazy. All that stress isn’t good for your body. It isn’t good for your skin, and it especially isn’t good if losing weight is your goal. Take 5-10 minutes of your day to just zone out, go for a walk through a quiet place, a park or somewhere peaceful. If you can't leave your house or your office. Watch a funny video on Youtube, seriously, just search ‘Animals Vs Kids’ and try not to wet yourself laughing!

17. Eat protein at breakfast!

Eggs, Protein smoothie bowls, Quinoa porridge, Greek Yoghurt & Granola, there’s so many different ways to get in protein at breakfast, Stop eating sugary cereals or vegemite on toast! Realistically, you should be eating something that's going to fill you up until lunch.

18. Practice self-love in the mirror.

When you wake up in the morning, take a second in front of the mirror and smile, if you hate what you see, work on changing your perspective. Self-love is just as important as your health! If you don’t believe in yourself yet, watch this video. https://www.youtube.com/watch?v=_Gqwi7Y96sk


19. Practice your plank!

A strong core is the key to a healthy body. Your core is the center of your body; it’s what holds you together, keep it strong! Plank for as long as you can today, and then set a time to beat for each day after that!

20. Make yourself a priority.

If you don’t already take time for yourself, today is the day to start. Make a plan to do something you love, or something you know will improve your life.

21. Write down your “WHY”.

Ask yourself why you are on this lifestyle journey. Why do you want to improve your life? If your goal is to lose weight, you have to know why you’re doing it in order to succeed, if you don’t know your why, take the day to think about it. Write it down and remember it!

22. Stop comparing yourself.

Just stop. Stop comparing yourself to anyone that isn’t you. Other people’s successes and achievements don’t have anything to do with yours, work on yourself and being better than your best. That’s all that matters.

23. Ditch the take out.

Seriously guys, look at the stuff, do you really want that going into your body. Be more prepared for tomorrow and cook more meals at home. Your body (and your bank account) with thank you!

24. Spend some time outside.

I know it’s winter and its miserable and cold, but fresh air really is such a mood booster. Rug up, keep your feet dry and warm and go for a walk. You’ll feel better for it. And it will increase your step count!

25. Replace refined carbs with wholegrain options.

Wholegrain options leave you fuller for longer, reducing hunger. Plus they contain more fiber and nutrients then refined carbohydrates. Try a wholegrain bread or rice instead of its white kind and reap the benefits. 

26. Stop drinking your calories!

If there’s one thing your body hates, its soft drink. It’s bad for your stomach, it’s bad for your liver, it’s bad for your skin, it’s bad for your teeth. In fact, there literally isn’t a single thing it’s good for. Cut it out of your diet. And that goes for juices as well, your orange and passionfruit drinks etc, contains almost as much sugar as soft drink, and all of the fiber and nutrients from the fruit is lost in the processing, don’t be fooled.

27. Get in some healthy fats. 

FATS DON’T MAKE YOU FAT. Studies have shown that those who follow a high protein&fat, low carb (notice i said low-carb NOT no-carb) diet, achieve greater weightloss goals, as well as a healthier cholesterolral. Get your fats from foods like Avocados, Nuts and Seeds, Coconut and Olive oils. Your body needs good sources of fats to function properly. As well as Omega-3, which your body doesn't produce on its own. Don’t deprive your body of good fats!

28. Go Meatless.

It won’t kill you, I promise. In fact, you will actually benefit from it! Sure, meat is a good source of protein, but it’s expensive, usually processed, and contains a fair bit of saturated fat. And if you’re not buying organic, it’s probably full of chemicals and hormones that are bad for your body. Try going today without meat products. Then 1 day per week. Replace it with plant based proteins such as Quinoa, Beans and Lentils, and lots of vegetables, Yes vegetables have protein in them too!! You'll probably even find an improvement in your skin.

29. Stop grazing.

Eat enough at meal times to keep you full. Eat 3-5 meals a day; make sure they have enough protein, healthy fats, carbohydrates and fiber in them to keep you full until your next meal. Eating little things constantly throughout the day will result in you eating more calories than you realize. Plus it’s bad for your teeth, ask your dentist!

30. Love the body you have and work hard to make it the best it can be.

Take today to appreciate your body, how it was before, how it is now, and how it will be in the future. Appreciate the fact that it functions and that you can make it better every single day. Appreciate the little things it does, and how incredible it actually is. Don’t take it for granted!

You made it to the end of the 30 days, Congratulations! Reflect on how you did over the past month. Did you make any new habits? Did you improve your lifestyle? Do you feel any different? Now that you’ve finished 30 days of improving your mind & body, keep going! You can achieve incredible things; you just have to put your mind to it!