The 7-Day Health Kick-Starter is all about creating healthy momentum for ourselves. It’s designed to not only get our bodies moving physically, but to also move us closer to our health goals. When we move, take action, and make changes, we begin to unleash the simple yet profound power of momentum.
The power of healthy momentum can be best described as the snowball effect.
The Snowball Effect
A figurative term for a process where something starts off often thought of as small or insignificant and ends up growing into something much larger and powerful. The snowball requires some basic initial steps to be created and to get it in motion. As it starts to roll and gain momentum, less and less outside force if needed to keep it rolling as it grows at a faster pace, ultimately becoming unstoppable.
The 7-Day Health Kick-Starter will serve as our snowball upon which we will build healthy momentum to be healthier, happier, and to feel and look our best.
7-Day Health Kick-Starter
Complete the assigned health goal on each given day. Each new day there will be another assigned health goal to be completed in addition to the previous days goal therefore on day one, there will be one goal to complete whereas on day seven, there will be seven goals to complete if you follow the logic. If not, no need to worry. It’s further described and explained below and will make more sense once you see it.
DAY ONE
DRINK 16 OUNCES OF WATER
Drink two 8 ounce glasses of water anytime throughout the day. It can be all at once or gradually throughout the day. Feel free to drink lots more water but no less than the 16 ounce minimal requirement.
DAY TWO
EAT ONE SALAD
Eat one salad anytime throughout the day. All vegetables allowed, the more the better. For salad dressing, feel free to use your favorite dressing but not more that one tablespoon.
DAY THREE
15 MINUTE WALK
Get in 15 minutes of aerobic activity. A 30 minute walk is suggested although feel free to run, bike, or use the elliptical. Any form of aerobic activity. No more than 30 minutes though.
DAY FOUR
10 PUSH-UPS
Depending on your fitness level, push ups can be completed either from your knees or from your toes. Regardless of which method you use, make sure your chest touches the ground with each push-up you do.
DAY FIVE
25 ABDOMINAL CRUNCHES
Complete 25 abdominal crunches. It can be a variety of different exercises if you chose although the number of reps must add up to a total of 25 crunches completed.
DAY SIX
5 MINUTE MEDITATION
Spend 5 minutes in complete silence with no distractions. No phone, music, people, etc. Sit or lay down with your eyes closed in complete relaxation focusing only on your breathing.
DAY SEVEN
REWARD YOURSELF
Congratulations! You’ve completed six days out of the 7-Day Health Kick-Starter. Reward yourself with your favorite meal, a new outfit, a massage… anything goes.
7-DAY SUMMARY
DAY ONE
Drink 16 ounces of water
DAY TWO
Drink 16 ounces of water
Eat one salad
DAY THREE
Drink 16 ounces of water
Eat one salad
15 minute walk
DAY FOUR
Drink 16 ounces of water
Eat one salad
15 minute walk
10 push ups
DAY FIVE
Drink 16 ounces of water
Eat one salad
15 minute walk
10 push ups
25 abdominal crunches
DAY SIX
Drink 16 ounces of water
Eat one salad
15 minute walk
10 push ups
25 abdominal crunches
5 minute meditation
DAY SEVEN
Drink 16 ounces of water
Eat one salad
15 minute walk
10 push ups
25 abdominal crunches
5 minute meditation
Reward yourself
After completing this 7 Day Health Kick-Starter, momentum is now on your side and your health “snowball” is starting to roll faster and getting bigger. Translation =
Improved Health.
Increased Happiness.
Start To Feel, Look, And Live Your Best.
Only one way to keep the momentum going….. REPEAT THE 7 DAYS!
RECOMMENDATIONS
Beginner Level – Follow the 7-Day Health Kick-Starter as mentioned above.
Intermediate Level – Double each days health goal.
Advanced Level – Triple each days health goal.
What techniques or strategies do you use to build momentum with your health goals? What methods do you use to help kick-start you back into a healthy routine? Please share your feedback with me in the comments below.
These are great!! So simple, yet its the dedication to the week. I am going to start day one today……..on day 1 of my vacation. It will be the reminder to grow while on a break from our routine. Thanks for the ideas Mike.
Thanks Jen! Success is doing the small things well, day after day. No question whatsoever that you can and will get this done. Big-time kudos to you as well for starting this challenge on your vacation…. awesome!