Here are five 30 day challenges that involve exercise
Run a 5k. Average to Difficult (4-8, depending on fitness level). This is a classic challenge and, truly, most people starting at average fitness can run a 5K with 30 days of training. If you dont exercise at all, you may need a little more time, but you can certainly get started or make it a 60 day challenge. Couch to 5K is a popular plan, and there are even apps for it.
Walk every day – Easy (3). Just get out and go for a walk every day for a month, or maybe 5 days a week for a month (2 rest days). Walking is one of the best exercises for you and it is easy to do. You could also set a mileage goal for a month, weekly, or daily.
Daily Calisthenics (Push ups, Abs, etc . . ). Easy to Average (3-6). Commit to doing some basic calisthenics every day (or 5 days a week) for a month. You will feel better and it does not require an equipment and takes only 5-15 mins tops. It is something you could easy add to your daily routine – even the under-busy.
Daily Steps. Easy (3). Similar to dedicated walking, this is also walking, but often without a dedicated walk. Just commit to taking XXXXX number of steps each day (7500, 10000, etc . . . ) Dont overcommit yourself at first. Make sure it is something you can do consistently for 30 days. Fitness trackers and watches make this quite a bit easier than it was in the past.
Strength Training. (Average (5-7). Commit to a strength training regime for 30 days and see how you feel at the end of it. My guess is much better. Too make it easier buy some at home dumbbells so you dont even have to go to a gym, can do it in your living room. I can recommend the Bowflex SelectTech Dumbbells, but anything will work. Start getting big and bulky in 30 days!
Here are five 30 day challenges that involve food.
Skip breakfast. Easy (2). You could skip breakfast everyday for a month and see how that works for you. Some may like it, some not. I know many people who only have a cup of coffee until noon.
Eat breakfast every day. Easy (1). The reverse of skipping. Make sure you eat something for breakfast every day for a month. Can be something small or big, but make sure you get some food in your stomach. You may feel better.
Try fasting. Average to Difficult (5-8). Fasting is all the current rage. I recommend looking at Dr. Fung’s videos and books, but there are a lot of great fasting resources out there. Try it for 30 days. Try different types of fasting. It can and does work for some.
Stop eating French fries. Easy (2-3). This is a sneaky easy way to I prove your diet. Fresh Fries are an American fast food staple. Give them up for a month and see how you feel. Get the fruit cup instead.
Drink water. Easy (2). Water can fill you up, suppress hunger, and is good for you. Drink a certain number of glasses a day a day for a month. See how it make you feel.
Well, you first have to pick something to do for 30 consecutive days or a goal to complete in 30 days. It can be as easy or as hard as you want. My first 30 day challenge is to provide a list of challenges daily that anyone can do to join the Club. By the end of the month, we should have plenty of options or ideas for Club members to choose from.
Each challenge will be rated as Easy, Average, or Difficult, and also have a rating on a scale from 1 to 10, with 1 being the easiest, 10 being the most difficult. Think brushing your teeth as a 1, and writing a novel as a 9 or 10. Keep coming back to site because I will be slowly adding them all after posting to an idea page. I will try to do 5 a day. If so, I will have over 180 challenge ideas by the end of the month.
Here are my Day One ideas for a 30 day challenge.
Check and track your weight every day. Easy (1). Benefits. if you track something, you can better understand it, then control or change it.
Journal every day. Easy (3). Benefits. Improve your writing, introspection, clearer thinking. Etc-
Blog every day. Average to Difficult (5-8). Harder than you think, but you could make it as simple as positing a picture a day, to as hard as writing a 2500 word post daily.
Have a Movie Month. Easy to Average (3-6). Do you have a list of movies you have always wanted to see? Or would you like to watch every Best Picture winning movie from the 1930s forward. You can do it as a challenge. Watch a movie a day, or a dah on the weekends, or 3 says a week, whatever works for you.
Read a book. Easy to Average (4-7). Like the Movie Month, read a book or books that you have always wanted to read. Have you it read a book in a while? Do it next month. Just carve out some daily time and read a chapter a day, 50 pages a day, or whatever it takes to get through your book(s).
Here we go. Getting ready to change your life . . or at least your month.
Welcome to the 30 Day Club
You may have heard about Matt Cutts famous TED talk a decade ago about trying something new for just 30 days. Try something you always wanted to do. Try something you were afraid of committing to. Try something out of character. Or stop doing something for 30 days.
Thirty days is long enough to give you a feel for what yo are trying to do or not do, but it is not a full on commitment. With the short 30 day deadline, you are committing yourself, but also giving yourself an out.