40 Day Challenge – Daily Plan

40 Day Jump Start to Healthy Living for Life!

By joining our Put on Your Gloves and Fight for Your Health – Healthy Living Challenge and following a 40-Day+ Healthy Living Plan you will be on your way to a Lifetime of Healthy Living!

40+-DAY PLAN FOR A HEALTHIER YOU

Day 1 (March 1): Start snacking between meals, every 2-3 hours to speed your metabolism and burn more fat.  Eat snacks midway between breakfast and lunch, and another one between lunch and dinner. Ideas for Snacks

 

Day 2 (March 2): Exercise Day! Today, start exercising for 10-20 minutes each day. Discover fun exercises like walking for 12 minutes while listening to your favorite music. Use a cardio-video to do line dancing at home or other type of exercise video. Here is an easy Walking Plan:

Easy Walk: 5-10 minutes

Stretch: 2 minutes

Easy Walk: 5-10 minutes

Join our free exercise classes at: Corazon Latino 500 W. William Cannon, Mondays 6-7 pm, MAC, 600 River, Tuesdays 6-7 pm or Santa Julia 3010 Lyons, Wednesdays 6-7pm

OR

Check our online  videos:

Click here for some fitness videos to get you started.

 

Day 3 (March 3): Learn to prepare a well-balanced Power Meal. Starting with today, include one Power Meal per day, either at Lunch or Dinner. For additional information about Power Meals, click here. For a complete list of healthy recipe booklets on our website, click here.

 

Day 4 (March 4): Exercise Day!

Easy Walk: 5-10 minutes

Stretch: 2 minutes

Easy Walk: 5-10 minutes

 

Day 5 (March 5): This is my journey to a healthy lifestyle because I love my body.

Easy walk: 15–20 minutes

Quality Check-in: How am I doing? [Examples: I added 2 more glasses of water each day. I am walking 10 minutes two times a week. I feel happier about my food choices.]

Send us an email of your progress to Contact Us or Email info@primerohealth.org.

Day 6 (March 6): Eat Breakfast as soon as you wake up. If you are on the run eat a snack and have breakfast 2 hours later, but don’t wait to eat. Eating breakfast within 30 minutes from waking up “jump-starts” your metabolism to start burning fat; not eating will slow it down.

Day 7 (March 7): Exercise Day!

Easy walk: 5–10 minutes

Stretch: 2 minutes

Brisk walk: 5–10 minutes
Day 8 (March 8): Beginning today start eating three well-balanced Power Meals (Breakfast, Lunch and Dinner) and snacking in between meals every 2-3 hours.  In addition you will eat more healthy breads and healthy sweets and will avoid refined sugars and flour.  Choose healthy breads and sweets that are not loaded with simple sugar and refined white flour. Eat unprocessed foods, those higher in fiber, such as whole wheat and sugar alternatives to increase your overall mood and energy. For information about Sugars: The Good, the Bad, and the Ugly, click here.

Day 9 (March 9): Exercise Day!

Easy walk: 5–10 minutes

Stretch: 2 minutes

Brisk walk: 5–10 minutes

Day 10 (March 10): Drink more water than what you have been drinking; work your way up to 12 (8-oz glasses) per day. There is no substitute for clean, fresh water, but if you must, the following beverages can be substituted occasionally: coffee, iced tea, herb tea, diet iced teas, mineral water, diet sodas, club soda, sugar free lemonades, and sparkling water.

Day 11 (March 11): Exercise Day!

Easy walk: 15–20 minutes

Remember: Rest when necessary

Day 12 (March 12): Junk food satisfies you for a minute. Being fit satisfies you for life!

Easy walk: 15–20 minutes

Quality Check-in: How am I doing? [Examples: I can walk 10 minutes without losing my breath. I ate 5 Power Meals this week. I feel less stress after I exercise.]

Send us an email of your progress to Contact Us or Email info@primerohealth.org.

 

Day 13 (March 13): Eat more healthy fat in your foods (fish, nuts, healthy oils, etc.) and reduce foods high in saturated fat (pork, red meat, and dairy products). Your body needs the good fat (mono-unsaturated or poly-unsaturated fats), which are essential for healthy hair, skin, and joints, lower the risk heart disease and help with many other processes in your body. Avoid foods that contain Trans Fats including fried and breaded foods.

Day 14 (March 14): Exercise Day!

Easy walk: 10-15 minutes

Stretch: 2 minutes

Brisk walk: 5–10 minutes

Day 15 (March 15): Get 7 to 8 hours of sleep to accelerate weight loss and for personal well-being.

Day 16 (March 16): Exercise Day!

Easy walk: 10-15 minutes

Stretch: 2 minutes

Brisk walk: 5–10 minutes

Day 17 (March 17): Eat the rainbow! Red: apples, red cabbage, red onions. Orange/Yellow: Sweet potatoes, carrots, pineapples, oranges, yellow peppers. Green: Nopales, collards, green beans, cucumbers. Blue/Purple: Dark beans, eggplants, beets, blueberries. White: Jicama, onions, mushrooms.

Day 18 (March 18): Exercise Day!

Easy walk: 10-15 minutes

Stretch: 2 minutes

Brisk walk: 5–10 minutes

Day 19 (March 19): When you feel like quitting-remember why you started. Remember your goals.

Easy walk: 15–20 minutes

Quality Check-in: How am I doing? [Examples: I feel tired when I miss a meal. My blood sugar has improved. Sleeping 8 hours improves my mood.]

Send us an email of your progress to Contact Us or Email info@primerohealth.org.

Day 20 (March 20): Add additional nutrients (multi-vitamins) to optimize your metabolism and general health. These may include: Borage Oil, Omega-3 Fatty Acids (Fish Oil), Ground Flaxseed, Protein Power. As usual, it is recommended that you consult with your physician before adding additional nutrients to your diet.

Day 21 (March 21): Exercise Day!

Easy walk: 10–15 minutes

Brisk walk: 5–10 minutes

Stretch: 2 minutes

Day 22 (March 22): Evaluate your kitchen and remove all products that are loaded with refined sugar or flour, those with hydrogenated and fractionated oils; high fructose corn syrup, white, bleached and enriched flour, and  products with high levels of fat. Replace them with healthier versions, such as white bread with 100% wheat grain, etc.

Day 23 (March 23): Exercise Day!

Easy walk: 10–15 minutes

Brisk walk: 5–10 minutes

Stretch: 2 minutes

Day 24 (March 24): Today, find three new meals and snacks you love and make the needed adjustments to make them well-balanced Power Meals. Making these adjustments will keep you eating what you enjoy, keep you energized, will help you maintain your weight and live a healthy life. Remember it is all about adjusting the portion of each component (protein, fast carbs, slow carb), substituting fast carbs for slow carbs and/or adding protein powder to increase the protein intake. If you love spaghetti and meat balls, replace it with wheat pasta and turkey meat. Have 1/3 serving of spaghetti and 2/3 servings of salad or other slow carb. If you like cookies, turn oatmeal cookies into a power snack by using Splenda or another healthy substitute sugar, and adding almonds or blueberries.

Day 25 (March 25): Exercise Day!

Easy walk: 10–15 minutes

Brisk walk: 5–10 minutes

Stretch: 2 minutes

Day 26 (March 26): Mind over Matter: Your body can do anything! It’s your brain you have to convince!

Easy walk: 15–20 minutes

Quality Check-in: How am I doing? [Examples: My pants feel loser! I have more energy! I am drinking 6 glasses of water a day.]

Send us an email of your progress to Contact Us or Email info@primerohealth.org.

Day 27 (March 27): Eating healthy at restaurants is not difficult. Learn to eyeball portions, choose lean meats, broiled, grilled are best choices. Note that carb portions are usually loaded at restaurant but you don’t have to eat it all, share it with someone or take it home. When eating at a restaurant do the same as you do at home: Decide on your protein, fast and slow carbs and separate/remove extra portions.

Day 28 (March 28): Exercise Day!

Easy walk: 10–15 min

Brisk walk: 10–15 minutes

Stretch: 2 minutes

Day 29 (March 29): If you are following the Plan you should notice progress by now. Find a buddy to share the Program with and walk her/him through the process. Find new healthy recipes; convert meals you enjoy into well-balanced Power Meals by making needed adjustments.

Day 30 (March 30):  Exercise Day!

Easy walk: 10–15 min

Brisk walk: 10–15 minutes

Stretch: 2 minutes

Day 31 (March 31):  Make your Power Meals from foods made from ingredients that you can picture in their raw state or growing in nature, such as, fish, broccoli, nopales, beans, corn

Day 32 (April 1):  Exercise Day!

Easy walk: 10–15 min

Brisk walk: 10–15 minutes

Stretch: 2 minutes

Day 33 (April 2): Two more weeks! You are in the home stretch and YOU CAN DO IT! Thank your body for its amazing work!

Easy walk: 15–20 minutes

Quality Check-in: How am I doing? [Examples: I feel energized after I exercise. My favorite meal is breakfast because I am fueling my body for the day. My relationship with my children is better.]

Send us an email of your progress to Contact Us or Email info@primerohealth.org.

Day 34 (April 3): EAT ONLY THE FOOD YOU ENJOY in appropriate portions as discussed in Day 2 (see above).

Day 35 (April 4): Exercise Day!

Total Time: 24–34 minutes

Easy walk: 15–20 minutes

Power Intervals –Power walk: 30 seconds

Easy walk: 1 minute

Repeat 4–6 times

Easy walk 3–5 minutes

Day 36 (April 5):  Avoid Hidden Calories. When you cook a meal, go over labels very carefully. Read every ingredient; do the same with every snack. Request nutritional information at restaurants as well, if available. Nutrition Label

Day 37 (April 6): Exercise Day!

Alternate activity of your choice for 20–30 minutes.  When you repeat the same exercise for a long period of time your body adapts to the stress and you will start losing less calories. It is recommended that you have alternative workouts (different videos/routine, etc.) and change it about every two to three weeks.

Day 38 (April 7): Share your well-balanced Power Meals with friends, and family to promote healthy lifestyle changes.

Day 39 (April 8):  Exercise Day!

Total Time: 24–34 minutes

Easy walk: 15–20 minutes

Power Intervals –Power walk: 30 seconds

Easy walk: 1 minute

Repeat 4–6 times

Easy walk 3–5 minutes

Day 40 (April 9):  Celebrate your amazing, unique body!

What three words would you use to describe your body now? Miraculous? Healthy? Phenomenal? You are perfect today!

Easy walk: 15–20 minutes

Quality Check-in: How am I doing? [I can tie my shoes easily I am walking 30 minutes 3 times a week. I am not out of breath when I play with my children.]

Send us an email of your progress to Contact Us or Email info@primerohealth.org.

Day 41 (April 10): Stop eating before you’re full. This is an easy way to cut calories. We do not need to “clean our plate”. It is okay to stop before we are full and save the rest for another meal.

Day 42 (April 11): Exercise Day!

Total Time: 24–34 minutes

Easy walk: 15–20 minutes

Power Intervals –Power walk: 30 seconds

Easy walk: 1 minute

Repeat 4–6 times

Easy walk 3–5 minutes

Day 43 (April 12): Cook- When we cook for ourselves we control the ingredients and proportions – we are in control!   There are great resources out there for meal prep. Check out these recipes from the American Diabetes Association. Nutrition and Recipes (American Diabetes Association)

Day 44 (April 13): Exercise Day!

Total Time: 24–34 minutes

Easy walk: 15–20 minutes

Power Intervals –Power walk: 30 seconds

Easy walk: 1 minute

Repeat 4–6 times

Easy walk 3–5 minutes

Day 45 (April 14): Check your progress and CELEBRATE YOUR SUCCESS!! Know your numbers!

Day 46 (April 15): Continue to make exercise a part of your life for continued health and well-being. As you can see, it is easy to walk a few extra steps each day and think about how good it is for your body and mind!

Day 47 (April 16): You made it to the finish line! CONGRATULATIONS!

Quality Check-in: How am I doing? Tell us how you feel. Tell us what you liked about the Challenge. What can we do next time to make it better?

Send us an email of your progress to Contact Us or Email info@primerohealth.org.

Back to the Top