New Year, New You! Free 2-Week Healthy Living Challenge

New Year, New You! Join me on this FREE 2-Week Healthy Living Challenge to get you back on track! Perfect for beginners, I have included both a clean-eating family-friendly meal plan for the week, as well as workout suggestions to get you up and moving. Form healthy habits and have fun as we start the year off right!

Hi, friends! Have you enjoyed the holiday indulgences just a little bit too much? Did you drink a few too many spiked eggnog cocktails? With a new year on the horizon, it’s a great time to refocus and devote a little bit of attention to ourselves! If you’re feeling like you could use a little bit of extra motivation to get your healthy lifestyle back on track (or to get started for the first time), then you have come to the right place!

This is the first in a two-part series (you can check out Week 2’s Meal Plans and Workouts HERE). I have included a suggested workout schedule for the week, as well as plenty of healthy recipes. The idea is to get up, get moving, and get your diet back on track.

You don’t need to count calories, and you don’t need to exercise for hours each day. Aim for 20-30 minutes of exercise 6 days per week, along with a clean diet that is free from as many processed foods as possible (lots of lean protein, fruits, veggies, and complex carbs!).

If you keep these two goals in mind, I promise: you will feel so much better after the first week that you’ll be itching to keep it going!

NEW YEAR, NEW YOU! WEEK 1 WORKOUT SUGGESTIONS

{You can download a printable PDF copy of the workout plan HERE}

WORKOUT 1: CARDIO

Get up and get moving for about 30 minutes! You can choose to walk, jog, or use your favorite cardio equipment at the gym (StairMaster, Elliptical Machine, etc.); OR choose between this 30-Minute Fat-Blasting Treadmill Walking Workout or this 20-Minute Heart Blast HIIT Workout. Since it’s harder to get outside at this time of year when the weather isn’t pleasant, try making a trip to the local mall for an indoor walk with a friend!

WORKOUT 2: STRENGTH TRAINING

Try this Get Fit Fast! 12-Minute Tabata Workout (advanced exercisers can aim for two rounds of 24 minutes if you’re feeling up to it!) OR this Low-Impact Total Body Tone

WORKOUT 3: CARDIO

See Day 1 – try something new, or repeat your favorite exercise!

WORKOUT 4: STRENGTH TRAINING

See Day 2 – try something new, or repeat your favorite workout!

WORKOUT 5: CARDIO

See Day 1 – try something new, or repeat your favorite exercise!

WORKOUT 6: YOGA/STRETCHING

Stretch those muscles for about 20 minutes, take a deep breath, and spend some time relaxing! You can try this Easy Yoga Workout; this 20-Minute Home Yoga Workout for Complete Beginners (video); OR pick up a new yoga DVD to add to your collection. I like this Flow Yoga DVD, which includes three 20-minute sequences (there are also 4 bonus features: a 10-minute balancing series; a 10-minute core workout; a 10-minute breathing exercise; and 5-minutes of relaxation).

Okay, so now that you’ve got your exercise routine planned for the week, let’s take a look at your meals.

These are only suggestions! Feel free to enjoy your favorite healthy meals and adapt these ideas as necessary. Remember: keep portion sizes in check, eat three meals per day, and enjoy reasonable snacks in between meals whenever you feel hungry. You should be eating every 3 hours (or so) to stay energized and to avoid overeating at your next meal. Keep that metabolism humming by fueling it with plenty of nutritious options!

And please understand that this is NOT about perfection! If you overeat at one meal, or if you indulge a bit too much on Friday pizza night, that’s okay. We’re working towards overall progress, so get back on track at your next meal and aim for better decisions going forward. You can do this!!

NEW YEAR, NEW YOU! WEEK 1 MEAL SUGGESTIONS

BREAKFAST:

• Make-Ahead Option: Baked Western Omelet
• Make-Ahead Option: Overnight Oats (pick your favorite flavor, or use your own favorite ingredients. I love these Berry Shortcake Overnight Protein Oats or these Overnight Peach Cobbler Protein Oats. Don’t want to use protein powder? Try this recipe for Banana Nut Overnight Oats!)
• Apple Pie Protein Smoothie; whole grain English muffin toasted with 1 tablespoon peanut butter or almond butter
• Greek yogurt (I like to use plain yogurt that is sweetened with a little bit of honey or maple syrup, plus some cinnamon), chopped apple, and a big handful of whole grain cereal (like Wheat Chex, Cheerios, or Kashi Go Lean)
• Healthy Chocolate Chip Pancakes
• Grown-Up PB&J: Use two slices of whole grain bread or a toasted whole grain English muffin. Spread with 1 tablespoon of nut butter of choice, plus a couple of tablespoons of mashed banana, strawberries, or raspberries. Serve with a ½ cup of cottage cheese, a small Greek yogurt, or an egg for added protein.

LUNCH:

• Leftovers from dinner the night before always seem to be my go-to lunch!
• Make-Ahead Option: Sesame Chicken Pasta Salad (use whole grain pasta)
• Make-Ahead Option: Minestrone Soup
• Mediterranean Pitas (use whole grain pita bread)
• Egg White and Avocado Salad (serve on whole grain bread; whole wheat pita; or with whole grain crackers for scooping!)
• Personal Taco Pizzas
• Grilled Chicken and Avocado Wrap: Stuff whole grain wrap with ¼ of an avocado, ¼ cup sliced grilled chicken, lettuce, tomato, 2 tablespoons grated cheddar cheese, and salsa or mustard, if desired)

DINNER:

• Crock Pot Honey Sesame Chicken
• “No Work” Baked Chicken
• Light Cheeseburger Quinoa Skillet
• One Dish Garlic and Herb Pork Tenderloin
• Slow Cooker Easy Cheesy Broccoli Soup
• Baked Shrimp in Tomato Feta Sauce (serve with brown rice or with a whole grain baguette)
• Slow Cooker Creamy Green Chile Chicken Tacos
• Ponzu-Glazed Flank Steak
• Chicken Caesar Pasta Bake
• Broiled Salmon with Marmalade-Dijon Glaze
• Sheet Pan Supper: Sausage, Green Beans, and Crispy Potatoes

• Healthy Chicken Chow Mein

SNACKS:

• Banana with 1 tablespoon peanut butter
• Air-popped popcorn seasoned with a small amount of olive oil and salt, pepper, Parmesan cheese, or other spices
• Slow Cooker Spinach Artichoke Dip
• Handful of mixed nuts
• Your favorite Larabar
• Maple-Walnut Yogurt (top non-fat plain Greek yogurt with a drizzle of maple syrup and 1-2 tablespoons chopped, toasted walnuts)
• Whole Wheat Banana Bread
• 1 piece of fruit (orange, apple, or other fruit of choice) with a cheese stick
• 1-2 squares dark chocolate
• Chocolate Peanut Butter Banana Ice Cream

So what do you think?! Are you in? Let me know if you plan to participate! And if you do, be sure to come back here each day and comment to share your progress. Love something? Struggling with something else? Have a question? I’d love to hear from you! Pick your day to get started, stock your kitchen with healthy ingredients for plenty of meals and snacks throughout the week, and get back to feeling GOOD this year!