After a busy summer and crazy September it feels like we are finally in a good groove around here. October feels like the perfect month to set a few health goals and get back on track before the chaos of the holidays are upon us. Therefore, I’ve created a 5 week health challenge to help motivate all of us! Each week there will be a new goal to focus on, but ideally you’re building on top of the previous week’s goal while adding in the new goals/challenge. For example just because you got a perfect 12k step week 1 doesn’t mean you should turn into a couch potato week 2-5…get it 😉
Week #1 (9/30-10/6) Challenge: STEPS
We are kicking off #rocktober with a steps challenge. Many of you voted for 12k daily steps challenge so let’s go big!!! If 12k is not at ALL realistic for you then I encouraged you to modify the number to something you think you can accomplish, but still challenging yourself.
I get in my extra steps by walking Quinn to school if it’s not raining or taking her for a stroller walk in the afternoon, parking far away from the entrance of a store, cleaning my house, taking Quinn to the park and running around with her, and mall walking aka shopping 😉
Week #2 (10/7-10/13) Challenge: WATER
When the temps start to cool off I find myself drinking coffee all day before switching to wine in the evening lol! It can be tough to motivate to get in enough water throughout the day, but we all know how insanely important it is to be hydrated!
Fluid requirements vary among individuals based on factors such as age, sex, activity level, and even where you live, so this is not a one size fits all number. This week I encourage you all to aim for 80-100 oz water a day! I have a 40oz Hydroflask I try and refill at least twice a day. I like to add ice, a squeeze of fresh lemon and a pinch of pink sea salt!
Week #3 (10/14-10/20) Challenge: MOVEMENT
This week’s goal is focusing on physical activity. Here is the goal…4-5 days of structured exercise ex. running, barre, yoga, HIIT, long walk, pilates, spin…how ever you like to move! Schedule your workouts like you do any other important appointment. On your “off” days I encourage you to still try and get in your steps goal.
Week #4 (10/21-27) Challenge: NO ADDED SUGAR
Goooooodbye my beloved wine (just for 7 days!) We’ve done a few no added sugar challenge weeks on Instagram before, but if this is your first time here are all the details you need to know. I think the week before Halloween is the perfect week for this challenge so we can reset our tastebuds. Ideally after 7 days of no added sugar you will have less sugar cravings going into a week all about CANDY!
Week #5 (10/28-11/3) Challenge: VEGETABLES!
Halloween week is here, so let’s load up on ALL.THE.VEGETABLES. Making vegetables the star at each meal will help fill you up on all the micronutrients and fiber, leaving less room in your diet and cravings for the sugary stuff. Here’s my goal for you…at least 6 servings of vegetables a day. I plan to have 1-2 servings for breakfast (hello green smoothie) then 2-3 servings with lunch and dinner. Here is a servings size guide for vegetables . Try and vary the types of vegetables you’re having throughout the day giving yourself access to a variety of nutrients.
There you have it! 5 full weeks of HEALTH! Oh and I almost forgot to mention the best part….there is an amazing GIVEAWAY we are putting together…think full size Drunk Elephant products, lip masks, and more! You’ll increase your odds of winning by engaging with us on social media. Like and comment on our posts, tag your friends, and tag us with updates on your #rocktober status!
xx,
Alix
