It takes about a month to form a new habit and that’s why we have a 30-day challenge for you. We will share advice on how to succeed and motivate you throughout your journey. We are kicking off with week 1 with 5 mini challenges to help you get started with your new happy body & mind.
You can also download this checklist as a printable PDF here to keep track of your progress.
#1 Walk 7,000 steps in one day
Walking is the easiest way to get some movement every day. The human body was meant to move and it’s happier when it does. That’s why your first challenge is to do 7,000 steps in a day. You can use an app on your phone to track this. Use this goal as a reason to take more walks in nature. Spending time outdoors is sure to make you feel happier too!
#2 Spend 60 minutes reading for fun
It’s important to regularly include activities you enjoy. There’s a big difference between distractions like TV and intentional fun like reading a book. The first just gets you through the day. The second engages your senses and brings you pleasure and that’s what you need more of. Finally, you have a reason to find the book you always wanted to read but never had the time to.
#3 Complete one day of happy eating
Diet has a big impact on how you feel but changing it completely is really hard. It’s better to start small, celebrate the success and be inspired to continue. That’s why we prepared a meal plan for one day for you. All of the included meals are full of protein, fibre, and a variety of vitamins and minerals. But they are also delicious! Complete a full day to experience how it tastes and feels to be on a happy diet.
Breakfast – Lizza Toast Squares with cream cheese and fresh veggies
Start the day with a warm toast covered with cream cheese and fresh vegetables of your choice on the side. It will make your kitchen smell lovely! You can use hummus instead of cheese for a vegan version.
Lunch – Lizza Pasta with pumpkin pesto
For lunch, check out our recipe for a high protein pasta with pumpkin pesto. You can also add a low carb dessert like Lizza Brownies, Lizza Carrot Cake Muffins, or Lizza Mug Cakes.
Snack – Lizza Bread with avocado spread and fresh vegetables
Use directions on the label to bake our low carb Lizza bread. It’s best fresh out of the oven but you can use one from the previous day for extra convenience. Enjoy it with your favourite spread and some veggies as a quick snack. To make an avocado spread, mix a few drops of lemon juice and a pinch of salt and pepper with one avocado and you have a simple spread that’s super tasty.
Dinner – BBQ style pizza
End the day with a delicious Lizza pizza with our BBQ style recipe. See, eating a varied and nutritious diet can be tasty too. That’s what we call happy eating!
All of the recipes in this meal plan are based around products from our starter bundle. Get yours now if you haven’t already and start planning your day of happy eating.
#4 Do 20 minutes of intense exercise
Intense exercise can be a great source of happy feelings. When you increase your heart rate and work up a sweat your body releases endorphins that make you feel good. Choose whatever sport you like but make sure this session lasts at least 20 minutes and it’s challenging! Tempo running, fast cycling or swimming are good examples. But a set of burpees will do the job wherever you are. If you’ve never done them then search for a video example and use the following directions.
- Start standing up, then squat down.
- Kick your legs out into a plank.
- Do a push-up.
- Bring your legs back in under you.
- Explode up into a jump.
Complete 10 burpees, rest for 2 minutes and repeat it until you reach 20 minutes. Your heart rate is guaranteed to be up!
#5 Go to bed 60 minutes earlier than usual
Sleep is the most underestimated aspect of your lifestyle. We all know we feel better after a good night of sleep but we all often sleep less then we should. Most people need close to 8 hours of sleep which means being in bed for at least 8,5 hours. If you’re not doing that already this challenge is perfect for you. Get to bed 60 minutes earlier than usual. Even if you don’t fall asleep right away you have a better chance of getting more sleep than while browsing the internet.