Disclaimer: I am not a doctor and can’t guarantee that these rules are appropriate for every person. Feel free to modify them in any way to meet your needs and requirements, and always consult with a doctor before beginning any exercise program.
The goal of this challenge is to feel good, to enjoy life and be active - not to lose a certain amount of weight, a certain number of kilos. That’s why it’s called #100DaysOfHealth, not of #100DaysOfDiet (which I do not support) or something similar.
For the next 100 Days:
- I will be focused on improving my health in various ways every day.
- I will tweet an update daily with the hashtags: #100DaysOfHealth #100DaysOfX and a day on which I am on, and with my thoughts/feelings on that day
- I will encourage at least 2 other people in the challenge daily
- I will work out at least 3 times a week (*whatever a workout means for you)
- I will allow myself a little square of chocolate daily, if I want it
- I will make an effort to buy healthy food (groceries) and to cook at home as much as I can.
- I will NOT eat any junk food (e.g. chips, ice-cream, instant noodles, etc.)
- I will NOT weigh myself during the challenge. It’s one of the most important rules because it switches focus from a results-oriented to a process-oriented one. Also it helps us appreciate and love our bodies and not to diminish our worth based on a number.
- I will NOT drink sugary drinks as they are often a hidden source of an enormous amount of sugar we get daily – which means: soda (pop), juices, sweet coffee/tea drinks.
- Rules are rules, but if one day I have a huge craving for some specific type of food, I will allow myself to eat it. The catch is that it will be a small amount.
Go to this template link, and click on the top menu: “File -> Make a copy”. Then change all the highlighted information to your own and use it every day to write your updates there. Then transfer them to Twitter (sometimes in shorter form or with more media).
#100DaysOfHealth Log Template
- Minimize alcohol consumption to maximum 1 glass of wine per week, as alcohol has a lot of calories in it.
- Visualize your body as you want it to be, the fitness level and the ease that you want to have. The best way is to sit down 1-2 times a week for maybe 10-15 minutes and visualize it. Our brains are very powerful in reaching the self-image of ourselves that we hold in our minds. I recommend you read “The Psycho-Cybernetics” by Maxwell Maltz if you want to learn more on the subject.
- Try to make your updates more interesting by adding your thoughts/feelings/stories, as well as media - photos, motivational images, polls, questions, recommendations, lessons learnt, etc. Be as creative with this as you want!
- If you are very interested in it, you can weigh yourself once before the #100DaysOfHealth and once after.
- Try to drink more water during the day.
- If you do eat out, try to choose healthier options whenever possible. Don’t go to places that don’t have healthy options at all.
- Try not to eat at least an hour before going to sleep – there is a lot of research saying that it’s better for health in a lot of ways.
- Check the hashtag feed for your challenge: #100DaysOfHealth