Welcome to my 21 Day Challenge!
Congratulations on taking the first steps toward a healthy, vibrant, disease free new version of you. You 2.0!
What is the 21 Day Challenge?
The 21 day challenge is a commitment you make to yourself for healthy change. There have been several studies that suggest that you can create a new long lasting habit in as little as 21 days. Some say 30 days, some 66 days to break a habit, some say that it is entirely dependent on the individual. But either way, trying to stick to a new healthy habit for 21 days will get you started on the way to wellness, and 21 days is a manageable short term goal.
The purpose of the 21 Day Challenge is to help jump-start you on your way to a healthier new version of you. To do a 21 Day Challenge you can choose any new Healthy Habit that you would like to work on.
Step 1: Decide on a Reward- When you have successfully completed your 21 Day Challenge treat yourself to something special. You earned it!
Here are some ideas for rewards: Take a trip to the beach or your favorite park, reward yourself with a shopping trip, get yourself a new book or a piece of jewelry, get a massage, get a facial, take a day off from cleaning house or taking care of children, take that class you’ve been meaning to start or anything else that really excites you.
Step 2: Get a Calendar and mark off 21 days from the day you plan to start. On the 21st day write your reward. This will help keep you focused. (A printable Calendar is available below)
Step 3: Choose your new habit and commit to the habit for just 3 weeks. (Pick one from the list below or invent your own)
Step 4: Each day, as you complete your challenge habit, mark your calendar with a Smiley face or a nice sticker.
Step 5: When you have reached Day 21, pat yourself on the back, tell yourself how awesome you are and go enjoy your reward.
On Day 22 keep that habit going and challenge yourself to another 21 Day Challenge.
Here is a free calendar that you can use for this Challenge:
Pick your Challenge or Create one of your own:
- Raw till 4 – Eat only Raw fruits or Salads, as much as you want till 4 pm. After 4 pm you can eat a cooked meal of your choice.
- Breakfast of Champions – Start your day off right with either a large bowl of fruit, a fruit smoothie or a green smoothie.
- Smoothie Reboot – Substitute One or 2 Meals each day for a fruit or green smoothie.
- Giant Salad – Substitute either Lunch or Dinner for a very large salad (5-6 cups of Lettuce, or a whole head of Green Leaf, Red Leaf or Romaine Lettuce plus 5-6 fruit or veggie toppings)
- Go on a Solid Food Vacation – This one should only be done by those who have already eliminated all meat, dairy and eggs from their diet and are eating at least 50% raw everyday. Going on a solid food vacation means swapping all of your meals for liquid meals, either Smoothies or Fresh Squeezed or Fresh Pressed Juices. The goal is to consume about the same amount of calories you would in a normal day, but all in liquid form.
- No food after 7 pm – If you are a late night snacker, this challenge is for you. Finish all your meals by 7 pm so your food is out of your stomach before bed time. Digestions interrupts sleep so stopping all eating a few hours before bed will allow your stomach to finish digesting and you will sleep more soundly.
- Intermittent Fasting – Digestion is one of the heaviest energy drains on our bodies. When we are digesting, we are not healing. So working towards longer periods where your body has completed all digestion and the digestive system is at rest means that more energy is available for the body to heal. Set a goal between 10 hours and 18 hours. If you are new to intermittent fasting start with 10 hours. The goal is to put your 10 hours (or whatever number you choose) between your last meal of the evening and the first meal the following day. So if you choose 10 hours and you finish your dinner meal by 7 pm you will not have your next meal until 5 am. Most of that time you will be sleeping. Easy Peasy. If you choose a more moderate goal of 14 hours, your dinner meal is finished by 7pm and your Breakfast is after 9am. Keep Stretching and see how far you can go. You may just surprise yourself.
Learn more about regaining your health, reversing disease and reaching your ideal weight effortlessly: