21 Day Thrive Challenge


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21 Day Thrive Challenge

21 daily nutrition goals 1. Count nutrients not calories 2. Go organic when & where you can 3. Drink 8 glasses of water 4. Add lemon to your water 5. Replace 1 cup of coffee with green tea 6. Eat a zero-sugar breakfast 7. Replace mayo with avocado 8. Add some raw baby spinach to your smoothie 9. Ditch the artificial sweeteners 10. Eat a seasonal food 11. Replace bread with quinoa 12. Consider eating the whole egg 13. Go plain with your yogurt 14. Get spicy with cinnamon, turmeric & ginger 15. Eat a green veggie at every meal 16. Think quality over quantity 17. Eat dark chocolate 18. Enjoy every bite 19. Feed yourself high quality fiber from real food 20. Go extra virgin with olive & coconut oil 21. Eat a variety of nuts, raw & unsalted 1 oz. a day 21 daily fitness goals 1. Get a fitness tracker or pedometer & set a goal 2. Commit to spending 2% of your day exercising (30 minutes) 3. Take the stairs 4. Walk one mile (15-20 minutes) or 3 (less than 1 hour)

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10 push ups + 10 squats 5 morning or bedtime sun salutations Stand 10 minutes every hour Park a little bit further away from your destination Ride a stationary bike or dust off your bicycle & get outside Keep light weights near the TV to use while you watch You Tube a workout If you belong to a gym—GO! Make fitness dates—walk + talk meetings, yoga class, jog with a friend Enter a fitness challenge or race Download an APP—Run Keeper, PopSugar Active, Pocket Yoga…. Dance Work up to a 60 second plank Go shopping—dress for success Stretch Make cleaning your home a workout Garden, rake, weed, volunteer at a community garden

21 daily inspiration goals 1. You can do anything but you don’t need to do everything 2. Accept compliments with a smile 3. Complain less 4. Be grateful, say thank you 5. Just for today, do not judge 6. Go to sleep 30 minutes earlier 7. Wake up 30 minutes earlier 8. Focus on gaining confidence instead of losing weight 9. Let it go 10. Breathe 11. Do absolutely nothing for 10 minutes 12. Spend time in nature—walk through a park, buy some flowers 13. Listen to music 14. Visit a farmers market 15. Call, yes call, a friend 16. Unfollow, unfriend, just say NO 17. Accept what you can not change, change what you can 18. Stop comparing yourself to others 19. Worrying is like asking for what you don’t want 20. Clean out a closet 21. Watch less TV [email protected] or 516.521.0098 ©2015ThriveNaturally®