We're thrilled to launch this year's New Year's Challenge! Our aim is to get back on track for the New Year by reintroducing healthy habits throughout January. This challenge will be a bit unique compared to others – we'll introduce one healthy habit each Monday, building on the previous ones to help you ease back after the holidays. What does this entail?
Week 1 Goal: Hydration! Aim to drink 8 cups (64 ounces) of water daily.
Week 2 Goal: Get active! Exercise for 30 minutes each day. Choose activities that suit your lifestyle and goals – walking, running, HIIT workouts, biking, or weightlifting. Yoga and Pilates are great options too!
Week 3 Goal: Prioritize protein! Consume 80+ grams of protein daily.
Week 4 Goal: Add fruits and vegetables to your diet! Strive for two serving of fruit and two servings of vegetables each day!
In Week 1, focus solely on drinking enough water. In Week 2, continue hydrating and start exercising. By Week 3, you'll hydrate, exercise, and hit your protein goal. In Week 4, you'll hydrate, exercise, eat protein, and ensure you include fruits and veggies! By month's end, these habits should become part of your routine to help maintain your progress all year! You can always exceed these goals if you're already meeting them, but these are the daily minimums!
Additionally, you have access to several resources to support your success:
- A 7-day meal plan with a 7-day meal prep guide
- A monthly habit tracker calendar
- Email check-ins
The Meal Plan
The 7-day meal plan features nutritious and delicious recipes, complete with nutrition information and a shopping list. We've also provided a 7-day meal prep guide to help you follow the plan step-by-step.
The meal plan serves as a starting point to help you achieve your goal of 80 g of protein daily during the third week of the challenge. You can follow it exactly, or swap meals based on your schedule and preferences. Feel free to include your own recipes if they align with your goals. This is your journey – personalize it as you wish! The challenge aims to help you build habits to stay on track all year, so make it work for you! We've also included our meal planning template to assist with grocery list planning.
We also provide additional recipes with nutrition facts to meet your food preferences. If you encounter difficulties following the meal plan due to dietary restrictions or preferences, please reach out to us at HBC Nutrition, and we'll gladly help you find suitable meals!
The MOST successful meal plan will be a plan that is most sustainable for you! Feel free to use this blank meal planning template to customize this meal plan to your own needs. Best of luck and happy meal planning!
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