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  • Writer's pictureEnchaunti Waroway

30 Day Challenge


Spring is here and it is time for us to get revitalized! It can be done any time though! The purpose of this challenge is to incorporate healthier lifestyle choices into your daily life. Spring is the perfect time to get started on this to shake off some of our winter habits. Each week there are new challenges for you to choose from and the difficulty increases as the days move on. The challenges are designed to positively affect our mind, body and spirit!

Your goal is to try doing as many challenges each week as you can. Choose the challenges that best fit your life style and then track your progress!


Good luck and live healthy!

WEEK ONE (1st - 6th)

· 10 minutes of intentional walking (body health)

· 5 minutes of meditation (mind and spirit health)

· Write 5 things that you are grateful for (spirit health)

· Day without sweets (body health)

· Dance to an entire song that lifts you up (mind, body, spirit health)

· Replace 3 unhealthy drinks with water (body health)

· Organize a space at home or at work that is messy (mind and spirit health)

· Leave someone a positive message (spirit health)

WEEK TWO (7th to 13th)

· 20 minutes of intentional walking (body health)

· 10 minute meditation (mind and spirit health)

· Write 10 things you are grateful for (spirit health)

· Try something new (spirit health)

· Play a fun game with your friends or family (spirit and mind health)

· Donate 5 items you no longer use or need (spirit health)

· Stretch for 5 minutes in the morning (body and mind health)

· Choose to smile at more people (mind and spirit health)

WEEK THREE (14th to 20th)

· 30 minutes of intentional walking (body health)

· 15 minute meditation (mind and spirit health)

· Write 15 things you are grateful for (spirit health)

· Watch a motivational YouTube video (spirit health)

· Try a new healthy recipe (body and mind health)

· Go to bed early and wake up early to do something you enjoy (body and spirit health)

· Walk up 20+ stairs (body health)

· Stretch for 10 minutes before bed (body health)

WEEK FOUR (21st to 27th)

· 40 minute of intentional walking (body health)

· 20 minute meditation (mind and spirit health)

· Write 20 things you are grateful for (spirit health)

· Call a friend you have not talked to in a while (spirit health)

· Write a one page journal entry about how you are feeling (mind and spirit health)

· Do something that gets your heart pumping (body health)

· Do something creative (mind and spirit health)

· Get out in nature without using any electronics (spirit health)

WEEK FIVE (28th to 30th)

· 50 minutes of intentional walking (body health)

· 30 minute meditation (mind and spirit health)

· Write 30 things you are grateful for (spirit health)

· Wear something you normally wouldn’t that makes you feel awesome (spirit health)

· Make a healthy food choice over an unhealthy one (body health)

· Write a letter of gratitude to someone that has positively impacted you (spirit health)

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