Monthly Activities | before the first 28 days are complete
Helpful Tools
Try Something New
Eat 1 new fruit you've never had before
List fruit here
Sal-smoo recipe book
REMOVE THE CLUTTER
Clean 1 room from top to bottom
List room here
Wedge Kit
APPRECIATE YOUR ELDERS
Take photo w/ 65+ yr old person
Netjeru drink (bottled, mason jar or powder)
BRUSH IT OFF
Dry skin brush (video)
Dry skin brush
WEEKLY ACTIVITY
WEEK 4
DRINK WATER
24-32 oz within 3 hours after waking
EAT UPON WAKING
Small snack (fruit, nuts, seeds) within 30 mins of waking
SAL-SMOO BEFORE NOON
Drink a Non-Dairy Smoothie
EAt a Meatless Salad
PREPARE SMOOTHIES
Prescribed recipe (photo/video)
ORANGE
HUG
Exchange good energy (20 full seconds)
LUNCH
Prescribed recipe (photo/video)
WEDGE YOUR BODY (VIDEO)
HAMSTRINGS, CALVES & FEET (18 mins)
EXERCISES
Active Fitness Training (AFT)
All exercises have a corresponding video to follow, please view on challenge page.
DEAD BUG (5 reps)
with arm / hand extension
push-up negatives (5 reps)
scapular retraction (5 reps; 5-0-3 tempo)
cross kick w/ roll & push-up (10 reps; video)
BACK FLY'S (10 reps; w/ forehand in towel)
HIGH ELEVATED DEEP SQUAT(10 reps)
PELVIC TILT/BRIDGE (10 reps)
LUNGE/HIGH-KNEE THRUST (10 reps)
dinner
Prescribed recipe (photo/video)
breathe
Perform nightly (20 breaths)
save
Put 50 cents aside everyday
BOXES INDICATE NUMBER OF DAYS PER WEEK THIS ACTIVITY SHOULD BE DONE, CHECK ONCE COMPLETED.