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
Regularly including activities that you enjoy in your daily or weekly routine is important. Switching off and watching TV is very different to intentionally engaging in an interest or hobby you love, like reading a good book.
The first is a distraction, something to help you while away a couple of hours or get you through the day.
The second brings you pleasure, engages your senses, and improves your mood – all of which is beneficial to you, and you need more of.
Get your favourite book out, treat yourself to a new one, or use this as your excuse to finally get through that “to read” list!
Here’s a few links that might help if you’re struggling to find something to read!
Project Gutenburg - a resource of over 60,000 free ebooks.
The Online Books Page - a listing of over 3 million free books on the web.
Smashwords - an online resource for ebooks where you can view a list of free ebooks.
Tor.com regularly lists free fiction on their website and if you’re a fan of sci-fi/fantasy then this is a great book resource for you! You can also sign up for their monthly ebook club and receive a selection of free ebooks each month!
Harlequin.com has a large catalogue of serialised stories for those who are fans of romance novels with new chapters posted weekly. Run a hot bubble bath, light those candles, pour yourself a glass of wine and lie back and enjoy the story.
#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
The jury has been in for a long time over the benefits of exercise on not just your physical health but your mental health as well. Exercise has been proven to improve both our short-term mood and our long-term mental wellbeing.
Exercise, especially intense exercise that increases your heart rate and works up a sweat, releases hormones called endorphins in our body that help increase “happy feelings” and makes us feel good.
So, get in at least 20 minutes of intense exercise a day – whatever exercise or sport you like, but make it challenging.
It could be cycling, swimming, running, or some form of HIIT exercise – High Intensity Interval Training. You can find many examples of great HIIT exercises on YouTube that you can do from the comfort of your own home at a range of ability levels.
One exercise that is great for the whole body and will get your heart rate up and bring on a sweat is the good old burpee. Burpees are also great in that you can do them almost anywhere!
If you don’t know what a burpee is or have never done them before, you can search up an instructional video on YouTube – or you can follow the instructions below.
- 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.