Welcome to The Chic Life Health Challenge 2022. It’s time to take control of your health, and this challenge aims to help with just that. We’re going to make real change happen, help you maintain it for the long haul, and have lots of FUN too!
If you haven’t officially joined the challenge, you can sign-up here (or send this to your friends and loved ones so you can do it together): https://thechiclife.com/health-challenge-2022-join
Please note: Whilst most of the challenges are intentionally general and you’re encouraged to tweak things to your needs/wants/goals, it’s good to talk to your trusted medical care provider before making any changes to your diet, exercise routine, and beyond. I’m not a medical doctor or registered dietitian, so this is being presented for educational and entertainment purposes and should not be used as medical advice. Please apply this challenge for your highest good.
What Are We Doing?
Small changes add up to big things. So here’s what we’re doing:
- Year-Long: We’re upleveling our health over the entire year of 2022
- Monthly-Theme: Each month will have a simple challenge theme
- Monthly-Action: We will focus on ONE simple health topic per month to help you uplevel your health
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To Participate
Change doesn’t happen from watching some videos or reading some articles about health. To actually get healthier, you need action. So this challenge is designed to help you by taking real action in a small and simple way to keep things realistic while still powerfully upleveling your health.
Here’s how to play:
- Step #1: Get your mission for the current month
- Step #2: Crush your selected daily goal
- Step #3: Share what you’re doing on social media and tag me (I’m @thechiclife on most) and add #TCLHealthChallenge2022
🌟 I’ll be supporting you year long. Keep an eye out for newsletters, blog posts, social posts, worksheets, and more to help you crush this health challenge.
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Your Monthly Challenges
Please note: This page will be updated throughout the year as each month’s challenge is announced.
January: Project Veg-Up
Most people tell me they want to “eat healthier” in the new year. So we’re kicking things off here. Rather than offering many ways to eat healthier (there really are so many options), we’ll focus on one simple theme – eating more vegetables.
Your Mission
Eat more vegetables
Your Goal (choose one to do every day)
- Eat one vegetable per meal except breakfast (I personally find it easier to focus on each meal than servings per day, so this is what I tend to do)
- Eat three vegetable servings per day (If you want to really meet your daily requirement per many standard guidelines)
- Eat one vegetable per day (this is a good starting point if you struggle with eating enough vegetables and find you go days without eating any)
- A mission of your choice (feel free to write your own mission)
Your Tracker
📓 Click here to get your tracker
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February: Project Movement
After eating more healthfully, most people want to exercise more. I prefer the word “movement” since exercise can feel like it HAS to be some intense, rigorous thing. So we’re going to focus on movement for February!
Your Mission
Move your body regularly. How regularly? Your choice! You get to pick one of the goals below or write your own.
But How Much *Should* I Move?
If you’ve been with TCL for awhile, you’ll know what I’ll say: the amount of movement you should do is bio-individual and unique to you.
But here are some general guidelines…
I’ve read a lot about movement and what is best for how often you should move your body. Whilst I’m a big believer in rest days, it sounds like daily light movement (like a 30 minute walk) with some more intense workouts (the number really depends on you, your age, your goals, your fitness level, etc.) added in is a good mix.
However, the best goal for you is the one that pushes you a little from wherever you’re starting. Which is why I’ve included a goal of moving ONE time per week. Yes, one. Because if you currently do not have movement in your life, adding it in even one day will be wonderful for you!
Currently, I do two “intense” workouts (figure skating training) per week and aim for daily walking on the other days (at least 15 minutes, preferably 30, total for the day – so sometimes I do multiple short walks that add up to 15-30 minutes)
Your Goal (choose one to do every week)
Choose a goal that pushes you a little from wherever you are now. Incremental changes may seem too simple, but they can be powerful tools to build positive momentum. And remember – walking counts as movement! You don’t have to be benching 500 lbs a day for it to count. Choose the movement you love that feels best for you. 😉
*These are weekly goals*
- Movement 1 day / week
- Movement 3 days / week
- Movement 5 days / week
- Movement 7 days / week (daily movement)
- Or write your owl goal
Tracker
📓 Click here to get your tracker
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March: Project Fruit-Up
Did you know most people do not eat enough fruit in the day? This month will help us focus on making sure our fruit needs are met.
Your Mission
Eat more fruit
Your Goal (choose one to do every day)
- Eat two fruit servings per day (If you want to really meet your daily requirement per many standard guidelines)
- Eat one fruit per day (this is a good starting point if you struggle with eating enough fruits and find you go days without eating any)
- A mission of your choice (feel free to write your own mission)
Your Tracker
📓 Click here to get your tracker
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May: Project Drop the Device
Devices are messing with your health. Don’t get me wrong, they’re a great invention. But there are a couple KEY times of the day where it’s best to drop the device and avoid it to help improve your health. Those times are right after you wake up and right before you go to bed. In the morning – going on your device first thing can hijack your morning and start your day in negative energy and elevated stress. In the night – using your device can make it difficult to sleep and impact your sleep quality. So, it’s time to give your device a break in the morning and night. I’ve been doing this for YEARS, and I haven’t looked back. It’s hard at first, but the benefits are worth this small effort.
Your Mission
Avoid your device(s) (phones, iPads, laptops, etc.) for your choice of time first thing in the morning and your choice of time right before bed.
Your Goal (choose your desired time for both morning and night)
- Morning: your choice of 15 minutes, 30 minutes, 1 hour, or 2 hours
- Night your choice of 15 minutes, 30 minutes, 1 hour, or 2 hours
Your Tracker
📓 Click here to get your tracker
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Share on Social
Remember to post what you’re doing on social media:
- Tag me (@thechiclife on most social media accounts)
- And add #TCLHealthChallenge2022
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Thanks for joining my challenge! Wishing you a healthy and happy 2022. Let’s uplevel our health in 2022!
Cheers,
Your health coach, Diana