Daily 10 WorKbook How to make great choices every day, and knock this 30-Day Challenge out of the park!
What is the point of the Daily 10 Checklist, you ask? It’s a simple program designed to help you reach your goals by making better choices every day. By completing at least 9 of the Daily 10 tasks each day for the next 30 days, we guarantee your awesomeness will skyrocket! Stick to it, and before you know it, you’ll be able to: Wake up every day feeling refreshed
Stay energized throughout your day
Improve your mood and mental clarity
Say goodbye to irritability, anxiety and depression
Get rid of those pesky sugar cravings and energy crashes
Have glowing, radiant skin
Enjoy the best sleep of your life
This all might sound too good to be true, but believe us, with the right coaching, the right mindset, and by taking it one healthy habit at a time, you can do it! It’s all about moderation. The Daily 10 Checklist is designed to help you maintain a healthy lifestyle without depriving yourself of the things you love. We want you to be able to reach your goals while enjoying a sweet treat, glass of wine, or a dinner at your favourite restaurant. If you can keep to healthy choices 90% of the time, and 10% of the time indulge in some treats or cheats, you’ll be well on your way to living your best life! So how do we get you to stick to your 90%? It’s all about establishing healthy habits. This workbook shows you exactly how to do it.
Achieve your healthy body weight
Week 1: Getting Prepped!
Week 2, 3, 4: Lock it Down
End of Week 4: Revamp, Maintain and Sustain
Take this week to ease into your new lifestyle. Prep your kitchen, set your schedule and build your support network. Get acquainted with your Daily 10 Checklist. Try to knock all 10 off the list, see how you do, and think about a realistic amount you can complete each day for the next three weeks.
Complete your Daily 10 Checklist every day and give yourself a score out 10. Stay on track by referring to your Nutrition Plan Workbook. Track your progress and share it with the Seva Family for some extra motivation!
Now that the 30-Day Challenge is coming to an end, see if you can maintain the good habits you’ve learned along the way! There’s no reason you can’t keep using the Daily 10 Checklist… it will help you maintain your healthy new lifestyle!
Ready to get started and knock this 30-Day Challenge out of the park? Follow these tips to prepare for success: Get familiar with your Nutrition Plan Workbook. Identify your triggers. If it’s not on your Grocery List, it doesn’t belong in your kitchen or belly! Conduct a kitchen detox! Remove all unhealthy, processed, sugary foods from your cupboards and fridge so you can avoid temptation. Stock your cupboard and fridge with cleanse-friendly foods. Find these on your Grocery List and Foods to Include/Foods to Exclude handouts.
Get your supplies! If you don’t have one already, buy a water bottle so you can drink pure water throughout the day. It’s also a good idea to have a supply of tupperware and snack bags on hand for storing and transporting your food. Staple cookware such as a blender is also highly recommended! Designate two days in the week for grocery shopping and food prep. Make it an appointment that can’t be missed! Don’t be afraid to ask questions! If you’re unsure about something, ask your trainers in the Seva Loop. You can also connect with other 30-Day Challengers for support and motivation, and to share recipes and tips for success.
The Daily 10 Checklist includes healthy habits we want you to maintain for the next 30 days. We don’t expect you to do it cold turkey - all we ask is that you do your best!
HOW IT WORKS
Each day, your goal is to check off as many habits on your Daily 10 Checklist as you can. Track your progress and strive to achieve 100% every day. We’re not going to lie… some days will be harder than others. Start off with realistic changes to your lifestyle and add more as you progress. Everyone’s 100% is going to be different! You decide the number of habits you can complete realistically in the beginning and work your way up to 10 healthy habits a day. Celebrate when you hit your goals! Share your progress with the Seva Family and strive to treat your body even better the next day.
THE 90% : 10% RULE
We believe that if you maintain your healthy habits 90% of the time, you can indulge in a few guilty pleasures 10% of the time. For example, if your healthy habit is to eat five healthy meals a day, that’s 36 meals throughout the week. So 10% (or four) of those meal choices can be treats or cheats. At the end of each day, give yourself a score out of 10. On the days you’re not as active, or have had a not-so-healthy meal, balance with a day of healthy eating or being more active.
Commit to completing as many of the daily habits listed below as you can, then reflect and track you progress at the end of the day. If these habits are entirely new to you, don’t feel overwhelmed! Complete a minimum of five every day and work your way up to 10. We’ve starred (**) a few that are absolute MUST DOs, so don’t skip them! 1) Seva Morning Flush
Every morning, drink Seva’s Morning Flush! 1 cup of warm water, 1 teaspoon of flax (increase amount gradually up to 1 tablespoon) and half a squeezed lemon. This mix flushes toxins and reduces inflammation in your digestive tract - a great way to start your day! Add a drop of honey if you can’t do it sugar-free.
2) **Daily 30
Each day complete 30 minutes of cardio. We recommend getting it done at the beginning of your day. If 30 minutes is too much, try 10 minutes in the morning, 10 minutes in the afternoon and 10 minutes in the evening. If you’re not a morning person, anytime is a good time!
3) Eat Breakfast
Breakfast gets your metabolism revving. It’s your energy source for the day! Just think… what is your body running on if you don’t eat from the time you have dinner until lunch the next day? Empty! That spells disaster for your metabolism, which will slow down until you fuel up again.
4) **Drink Your H2O
Our bodies are 60% water, and when we don’t drink enough of it, we simply don’t function as well. Water helps increase your energy, improves your digestion, and makes your skin glow! It’s also great for boosting your mood, recovering from a workout, losing weight and curbing cravings between meals.
5) **Portions
Follow The Fist Rule! This is one of the most important keys to your success in reaching your health and weight loss goals. At every meal, have a fist-sized portion of protein, one fist of grain, and two fists of vegetables. Live by this rule when prepping and eating your meals. If you’re just having a snack, cut these portions in half and skip the grains. It’s also important to keep your tank 3/4 full. Don’t eat until you’re stuffed! This will keep you satisfied and help you avoid overeating.
6) **Eat 4-5 Meals a Day
Eating frequent, healthy meals helps keep your metabolism up and your cravings at bay. Refer to your Nutrition Plan Workbook for recipes and ideas to keep your menu interesting! It’s a good idea to eat every two to three hours, whether that’s a meal or a snack, but if you’re not hungry, don’t eat!
7) Stay Sober
Cocktails and other alcoholic beverages contain many empty calories. Drinking is a habit that can lead to other unhealthy habits, too. And who wants to put up with nasty things like hangovers?! This month, we want you to feel energized and revitalized, so we suggest keeping your drinks to a minimum, such as a glass of wine on occasion (not every night). Take your health to the next level and try one month with no alcohol! Are you aware of the calories that come along with your favourite happy hour drinks? 12oz beer = 150-200 calories 6oz glass of red or white wine = 140-150 calories 8oz of pop or juice = 110-150 calories (soda water = 0 calories!) Vodka, Rum, Tequila, Whisky, Gin = 65 calories per ounce Baileys, Kahlua and other Liqueurs = 90-15 calories per ounce
8) Get Your ZZZs
Sleep is invaluable to your health. Try to get seven to eight hours a night. Sleep
helps with weight loss, workout recovery, and maintaining energy. When we don’t
get enough energy, our bodies go into stress mode - not cool! On top of that, stress
hormones contribute to weight gain, especially in the midsection. Adequate sleep is the key to looking and feeling great!
9)**Go Sugar-Free!
Fat doesn’t make you fat, sugar does! Stick to foods that are naturally sweetened, and stay away from ones with lots of preservatives and added sugars. For natural sweetness, we recommend fruit, honey or maple syrup (1 tbsp a day).
Sugar is the addiction you didn’t know you had. When your blood sugar level gets
too high, your body starts to store it as fat. You experience that ‘crash effect’ when
your body releases a blood sugar regulating hormone, which leaves you craving more sugar to increase your energy. It’s an ugly cycle! Sugar occurs naturally in almost everything we eat, including bread, pasta, rice and potatoes. That’s why adding
things like pop, candy, sugary beverages and cookies makes you gain extra weight.
10) Your Workout
Do one workout or circuit with us each day. If you’re not doing it with us, you can do it at home using one of the workouts included in your 30-Day Challenge package.
This month, it’s all about taking your self to a new level of awesomeness and kicking
your butt into a healthier year! If you don’t normally work out every day, give it a try you’ll thank us when you see the amazing results!
KEEP IN MIND
A JOURNEY OF A THOUSAND MILES BEGINS WITH A SINGLE STEP
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