Stay Healthy 30-day Challenge

stay healthy 30 day challenge

New Year, New You! Well, except for last week when you caved to your Diet Coke craving. And yesterday when you picked up fast food for lunch because you overslept. And the last 14 days, because you couldn’t make it to the gym. Don’t worry, we get it. Making a sudden change in habits you’ve developed over years is hard. Instead, try taking small steps every day to develop new habits. It’s all about setting reasonable goals and holding yourself accountable to them! To get you started, we’ve created a Get Healthy, Stay Healthy 30 Day Challenge. Start out your healthier habits this way, and keep them going. You can do it!

Download the printable Challenge Calendar.


Day 1: Cut out soda

(Or another sugar-filled drink or snack). Try substituting the sugar-heavy drink with flavored water.

Day 2: An extra bit of cardio

Walk your dog along the long route home, park in the furthest spot from your office, or take the stairs. You don’t have to go too out of your way to pack in a little extra cardio.

Day 3: 20 Jumping Jacks

Clear a little space in your living room and get your heart rate up. Anything that gets your heart working hard is an exercise working hard for your health.

Day 4: Eat a superfood-filled lunch

Kale, broccoli, cranberries: find foods that pack in a punch of nutrients and pack it for lunch (or dinner) today. Salads topped with lean proteins, berries, and nuts work well.

#EatSmartTip: No time to prep a fancy salad? Pick up an Eat Smart Vegetable Salad Kit at your local grocery store. With at least 5 superfoods in each bag, these salads will give you the energy you need.

Day 5: Meditate

To get healthy and stay healthy, you should exercise your mind, too. But don’t worry if you’re not a meditation guru. Just dim the lights, turn on some relaxing music, and turn off your mind.

Day 6: Eat Green

Fill up at least 1/3 of your dinner plate with veggies. You can steam them, sauté them, or eat them raw, just make sure you eat them all.


Day 7: Rest

Resting is good for the soul. Take a break today, but don’t binge!

Day 8: No soda

Two days this time. You’ve got it.

Day 9: Extra Cardio + No Soda

A little goes a long way! Try upping the amount of time you spend on cardio on each of these days. And don’t forget Day 2 of no soda (or other sugary drink/snack).

Day 10: 40 Jumping Jacks

Spread them out throughout the day, or get them all done right before bed.

Day 11: Eat a superfood-filled lunch

Make sure you switch it up. Eating the same healthy meal too often can get boring, and you’ll be more tempted to have a ‘cheat meal.’

#EatSmartTip: Pack some Eat Smart pre-prepped Broccoli and Carrots or Sugar Snap Peas for a super snack.

jumping jacks

Day 12: Meditate

Breathe in, breathe out.

Day 13: Eat Green

Try another veggie recipe for your 1/3 plate rule today.

Day 14: Rest

Another resting, but not binging, day. Or, if you’re feeling extra motivated, try repeating one of your other favorite ‘workout’ days.

Day 15: Run

Get on the treadmill or go outside. But run (or walk) at least a mile today.

Day 16: No soda

You guessed it, three days. We bet it’s a little easier this time.

Day 17: An extra bit of cardio + No Soda

Try a few extra sessions of cardio. Just do a little more than you did last time, and don’t forget, no soda.

Day 18: 50 Jumping Jacks + No Soda

Spread sets of 10 jumping jacks out between sessions of not drinking soda.

Day 19: Eat two superfood-filled meals

Now that you’re more familiar with superfoods, fit them into two meals today.


Day 20: Meditate

Or even nap today. You and your mind deserve it.

Day 21: Eat Green

You guessed it, 1/3 of your dinner plate needs to be filled with delicious veggies.

Day 22: Rest

No binging, and today you can choose whatever you want from previous days to repeat.


Day 23: Run

Walk, run, or jog at least a mile today.

Day 24: No soda

This time, 6 days. Keep focused and believe in your willpower. It’s not even a full week!

Day 25: An extra bit of cardio + No Soda

Maybe you decide to do an extra run day. Or take your kids to the park for a game of soccer.

Day 26: 50 Jumping Jacks + No Soda

Easy peasy.

Day 27: Eat superfood-filled meals + No Soda

It’s been easy to fit in those superfoods, right? We bet you can do this for the rest of the week.

Day 28: Meditate + No Soda + Superfoods

Basically, this is a ‘do nothing and feel good about it day.’ You’re welcome.

Day 29: Eat Green (Superfoods) + No Soda

1/3 of a plate of veggies is like second nature to you now. Go all day with this rule and enjoy the full-but-not-too-full feeling of eating healthy.

Day 30: Run + Superfoods

Think you can clock in a mile and a half today? We sure do.

Download the printable Challenge Calendar.

If you’ve read through the daily challenges, and they seem too easy to be true—that’s the point! Making small changes and sticking with them is how you can get healthy and stay healthy. Hopefully by the end of the 30 days, you’ll have developed some healthy habits you just don’t want to give up. If that’s the case, repeat days 24-30 each week and continue building the new you!

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