10 day healthy fitness challenge for your body and mind

This healthy fitness challenge is all about the combination of how you eat, move and think. They all go hand in hand. Working out will inspire you to eat healthier foods. And healthier foods will give you the energy you need to push through a challenging fitness session. Combine it all with the power of your mind that can make or break healthy habits, and you’ve got a trifecta for hitting your goals.

For the next ten days I want you to push through any mental barriers and start embracing the healthiest version of yourself. When things start to get challenging, and you feel like you want to quit, focus on your goals. When you’re feeling low in energy and sluggish, eat a nutrient dense meal. And when you’re feeling stressed or insecure, use your workout to get through it.

Are you ready? Here’s the plan.

4 rules for your healthy fitness challenge

1. Eat real food

Junk food, processed food, and quick convenience meals are off limits for the next ten days. Instead I want you to fuel your body with real whole foods. The rules are simple. Eat plenty of vegetables and fruits, the more greens the better. Choose lean and healthy sources of proteins. And include healthy sources of fat.

I’ve linked some great recipes below to guide you through breakfast, lunch and dinner, but healthy snacking is just as important. I don’t want you to ever feel starved, this is not a diet. We’re simply trying to create healthy food habits, and ditch the junk. So when you’re hungry between meals have a snack. Just choose it wisely. Fruit makes a great prep-free snack or you could have raw vegetables with hummus, a palmful of nuts or a smoothie for example.

2. Drink more water

Water is essential for detoxification, digestion and the health of your joints. It also helps to hydrate your skin and give you the glowing complexion you’ve always wanted. Unfortunately most of us don’t drink enough water. For the next ten days, I want you to make water your drink of choice. Cut the soda, fruits, juices, alcohol and coffee that can leave you dehydrated, and choose water instead. Your goal is 2-3 litres a day, or more if you’re doing a sweaty workout.

If you want to add some flavour, you can throw in some cucumber, fresh mint, or fresh or frozen fruit.

3. Move your body

Exercise doesn’t just help you get the body of your dreams. It promotes detoxification, heart health, glowing skin, and best of all, body confidence. The more you move and sweat, the healthier you’ll feel inside and out.

If you’re not a fan of the gym, no problem. You can do your resistance workouts at home with minimal equipment, and take your cardio outdoors. Don’t get stressed out if you’re struggling, I want you to listen to your body. Wherever your fitness level is, start there. Remember to do a light warm up before each workout, and spend time stretching when you’re done.

4. Be mindful

The mind is your most powerful tool for motivation and creating healthy habits. Depending how you treat your mind, it can either be destructive and limiting, or it can push you forward and encourage you.

Mindfulness can come in a lot of different forms including meditation, positive affirmations or gratitude. For each of the 10 days I’m going to give you a challenge to encourage you to practise different types of mindfulness so you can start to built a positive and supportive mindset.

fitness challenge

10 day healthy fitness challenge

Here’s the breakdown of each day. Don’t forget to include healthy snacks in your day when you’re hungry between meals. Fresh fruit and veggies, raw nuts and seeds, and smoothies make for quick and easy snacks. Energy balls or homemade granola bars are great grab and go options too.

Day 1

Breakfast: Vanilla Berry Smoothie Bowl with a Protein Kick

Lunch: Quinoa Tabbouleh

Dinner: Homemade Veggie Chili

Workout: Quick 35 minute at home lower body workout 

Mindfulness challenge: Unplug for the evening. We all spend a little too much time glancing at our phones or working at our computers. Turn off your electronics two hours before bed to shut off distractions and allow your mind to wind down.

breakfast berry bowl

Day 2

Breakfast: The Best Green Smoothie

Lunch: Leftover Veggie Chili

Dinner: Glory Bowl

Fitness challenge: 10 minute HIIT cardio workout at home

Mindfulness challenge: Write down five things that you’re grateful for. Having a gratitude practice can help to put things into perspective and encourage you to look at life with a glass-half-full perspective.

Do this HIIT cardio workout at home

 Day 3

Breakfast: Overnight Chocolate Chia Seed Pudding

Lunch: Leftover Glory Bowl

Dinner: Baked Falafels with Tahini Sauce with a mixed green salad

Fitness challenge: 7 upper body at home exercises for women

Mindfulness challenge: Meditate for 10 minutes. Take some time to sit by yourself in the quiet or with the sound of relaxing music. Try to empty your mind, and allow the stillness to calm you.

fitness challenge

Day 4

Breakfast: Vegan Overnight Oats

Lunch: Leftover Baked Falafels in a wrap with veggies

Dinner: Roasted Butternut Squash Soup

Fitness challenge: Rest day!

Mindfulness challenge: Choose a positive affirmation. Once you have it, look at yourself in the mirror and repeat it to yourself. It can be anything you want, just focus it around self love.

Acai Smoothie Bowl

Day 5

Breakfast: Skin-loving Acai Smoothie Bowl

Lunch: Leftover Roasted Butternut Squash Soup

Dinner: Healthy Chicken Burrito Bowl (skip the chicken and add more beans to make it veg-friendly)

Fitness challenge: The advanced ab workout that I use

Mindfulness challenge: Set goals. Getting your mind on track with what you want for yourself is important for achieving your goals. Think about what you want, and write it down. Once you have your goals written down, break them up into short term and long terms goals to create a clear path to accomplishing them.

the benefits of a HIIT workout

Day 6

Breakfast: Veggie Scramble or 10-Minute Tofu Scramble

Lunch: The Big Salad

Dinner: Leftover Healthy Chicken Burrito Bowl

Fitness challenge: 30 minutes of steady state cardio (running, biking, hiking – your choice!)

Mindfulness challenge: Visualize your goals. Use the goals you set yesterday to visualize yourself achieving them. Include where you are, who you’re with and what’s going on in your visualization. Imagine how happy you feel to accomplish what you set out to do.

If you need more guidance for visualization, this step by step guide can help: How to use visualization to hit your goals.

fitness challenge

Day 7

Breakfast: Vegan Banana Protein Pancakes

Lunch: Hummus Collard Wraps

Dinner: Coriander Healthy Chicken Stir fry (sub tofu to make it veg-friendly)

Fitness challenge: Rest day!

Mindfulness challenge: Connect with someone you care about. Positive and supportive relationships are nourishing to our minds and confidence levels. Take the time today to call a friend of family member you care about, or go for lunch and catch up.

fitness challenge

Day 8

Breakfast: Banana Zucchini Overnight Oats

Lunch: Leftover Coriander Healthy Chicken Stir Fry

Dinner: Chickpea Salad Sandwich

Fitness challenge: Sweaty at home bikini body workout plan

Mindfulness challenge: Write down three things that you love about yourself. Self love is essential for feeling confident and comfortable in your own skin.

visualizing your goal

Day 9

Breakfast: Warm and Nutty Cinnamon Quinoa (use almond milk to make it dairy-free)

Lunch: Leftover Chickpea Salad Sandwich

Dinner: Zucchini Pasta with Lentil Bolognese

Fitness challenge: 30 minutes of steady state cardio (running, biking, hiking – your choice!)

Mindfulness challenge: Practice deep breathing. We breath all day long without ever giving it a thought. Take 5 minutes to sit and just breath. Empty your mind and focus inhaling deeply and exhaling deeply.

pitaya smoothie bowl

Day 10

Breakfast: Tropical Pitaya Bowl

Lunch: Superfood Crunch Salad with Homemade Balsamic Apple Vinaigrette 

Dinner: Easy Coconut Curry

Fitness challenge: Sweaty at home full body workout

Mindfulness challenge: Do something creative. Most of us spend too much time working to pay the bills, rather than doing work that we’re passionate and excited about. Take some time to do something that fuels your fire. Maybe that means painting, writing or singing. It’s totally up to you.

Love your #innerbabe

Taking care of your body and mind is a great way to show yourself a little love. I hope this 10 day fitness challenge gave you the push you needed to move towards a healthier lifestyle longterm. We would love to hear about your experience over at the inner babe Facebook page.

What did you find most challenging about this fitness challenge? Tell us in the comments below.

 

2017-03-30T09:07:12+00:00 March 30th, 2017|Eat|