30-Day Healthy Reset Challenge: Discover a New You in a Month

Most of us want to stay fit and healthy and it's not a secret. So many fitness challenges place their emphasis on physical activity. This isn't a bad thing, but if your objective is to transition to a better lifestyle, focusing on exercise alone may not give you all the results you want. To help you form healthy habits beyond the gym, we have created the 30-day healthy reset challenge. Adding these habits to your daily routine will most likely improve your well-being and mental state as well.

Challenge #1: Eat Your Fruits and Veggies

We start this challenge by encouraging you to consume more fruits and vegetables every single day! A balanced diet must include fruits and vegetables, yet many individuals don't eat them as often as they should! These gifts of nature give us the fiber, vitamins, and minerals that our bodies need to function properly. For instance, our bodies require fiber to improve digestion, avoid constipation, and boost feelings of satiety. Vitamins and minerals help our metabolism, ramp up our immunity, and help our vital bodily functions work at their optimal level. Most sources recommend consuming three to five servings of fruits and veggies per day.

Challenge #2: Slow Down and Chew Your Food!

The entire digestive process begins in the mouth! This means you need to slow down and chew your food thoroughly to digest your food properly. Make an effort to start chewing each bite at least 32 times. By breaking down the food into smaller bits, digestion will become much simpler and quicker. Additionally, it will cause you to eat more slowly, giving your body more time to detect fullness. This can significantly reduce the number of calories that you consume so you could stop asking the question "how many calories should i eat to lose weight".

Challenge #3: Get Enough H2O

Drink up! We must get at least eight glasses of water daily to maintain proper hydration. When we become dehydrated, we can experience symptoms such as dry skin, headaches, or infrequent urination. If you are getting in daily sweat sessions at the gym, you need to make sure you are replacing the hydration that you have lost. Try to sip on water throughout the day and avoid drinking other beverages that may be filled with caffeine or added sugars. If plain water isn't your jam, try flavoring your water with fresh fruits, lemons, or calorie-free flavor packs. 

Challenge #4: Don’t Skip The Stairs

Why take the elevator when you can take the stairs? Your legs and lower body will get a solid and full workout by taking the stairs as often as possible. Taking the stairs is a great way to get your daily step count up, increase your aerobic exercise, and build strength and muscle. You will burn a lot more calories and improve your cardiovascular health too!

Challenge #5: Get Your Steps In

The next objective is to go for a walk, enjoy the scenery and get your step count up! You can bring a friend or family member or just enjoy some alone time. You can choose to stick to the neighborhood sidewalks or head out on an adventure through the wooded trails near your home. Whatever you decide to do, getting out for a walk is an excellent way to increase your aerobic ability, burn extra calories, and get in shape. Plus, it can boost your mood and is a lot of fun!

Challenge #6: Don’t Snack Before Bed

We challenge you to eat dinner at least three hours before bed and cut out any late-night snacking that you may be tempted to do. Eating too close to bedtime can slow down your metabolism and cause you to gain unwanted weight. Also, most of the snacking decisions you make in the evening aren't the healthiest. When you stop snacking and eat dinner at a reasonable time, you will start to find that you sleep better, stop gaining excess weight, and will have improved digestion. 

Challenge #7: Show Some Gratitude

It's easy to forget all that we have accomplished or been blessed with in our lives. This can cause us to feel discouraged and add to our already enormous stress levels. Changing our emphasis from what is troubling us to what we are grateful for, promotes a positive outlook, which is essential for overcoming daily challenges. It will keep us motivated to accomplish new things and will put us on the right path to reaching our goals. 

Challenge #8: Cut Out The Salt

There is no doubt that salt makes food taste better. Unfortunately, it also causes our body to retain moisture and even elevates blood pressure. As a result, the American Heart Association (AHA) advises against consuming more than 2300 mg (2.3 g) of sodium per day. This is approximately equal to one teaspoon of salt.

Challenge #9: Get Some Rest

When you don't get enough sleep, several things can happen. You get irritable, moody, and less able to concentrate, and you might even lose focus. Plus, you will feel drained and lack the energy you need to power through your busy days. However, when you get the duration and quality of sleep that your body needs,  all of these things can vanish. Also, your metabolism will be boosted, you will have better weight management, and you will have a lower chance of heart disease and depression. Adults between the ages of 18 and 60 are advised to sleep for at least seven hours each night.

Challenge #10: Try Out Strength Training

This challenge encourages you to try out strength training. You can do this at the gym or use dumbbells, a kettlebell, or a barbell at home if you have them. Strength training can provide so many benefits. It improves your overall strength, helps build muscle, boosts your metabolism, and can completely transform your body. If you are looking for a great way to get in shape and have fun while doing so, give strength training a try!

At Clean Eatz Kitchen, we understand the importance of always challenging yourself. New challenges help keep you on your toes and push you to do better. We take pride in providing you with healthy, wholesome meals that will fuel your body and help you meet your health and fitness goals. Find out what’s new at Clean Eatz Kitchen today and challenge yourself to fuel your body the way it deserves to be fueled. 

Final Thoughts

The 30-day Healthy Reset Challenge offers a change from traditional workout routines by placing an emphasis on a comprehensive strategy for holistic wellness. It acknowledges the importance of a variety of behaviors, including consuming more fruits and vegetables, eating mindfully, staying hydrated, using stairs, taking energizing walks, getting enough sleep and engaging in empowering strength training. In the end, it's a transformative trip that results in a balanced sense of well-being, demonstrating that true health requires numerous changes in lifestyle.

FAQ

How can the 30-day Healthy Reset Challenge help in forming healthy habits beyond gym sessions?

This multimodal approach aims to provide participants with the abilities and knowledge they need to easily incorporate healthier choices into their daily routines. It promotes a holistic view of health by focusing on a wide range of lifestyle changes, such as increasing the consumption of nutrient-rich fruits and vegetables, practicing mindful eating, maintaining optimal hydration levels, and placing a priority on good sleep. 

Why is it important to consume more fruits and vegetables daily?

These natural treasures are rich in essential nutrients like fiber, vitamins, and minerals that are vital for the proper functioning of our bodies. Fiber aids in digestion, prevents constipation, and promotes a sense of fullness, contributing to weight management.

How does mindful chewing positively impact digestion and calorie consumption?

We break down the food into smaller pieces when we chew it completely, which helps the digestive system's enzymes function more efficiently. This makes it easier for the mouth to begin the process of digestion, relieving pressure on the stomach and intestines. Additionally, chewing slowly and deliberately encourages a slower rate of eating, giving our bodies more time to communicate sensations of fullness to the brain. 

How does cultivating gratitude impact daily well-being?

We shift our attention away from stressors and difficulties when we consciously concentrate on what we are grateful for. This change in emphasis encourages optimism, lessens negative emotions, and lessens stress. This positive mindset has been linked to improved mental health, reduced anxiety, and even better physical health outcomes.