30-day Challenges To Start The Year Off Strong
30-day Challenges To Start The Year Off Strong

30-day Challenges To Start The Year Off Strong

Feel awesome about yourself and the new year ahead.

The Wellness Challenge

Ahh January… It’s a new year. A fresh start. A golden opportunity to get creative with #NewYearNewMe posts. And yes, even though nothing REALLY changes too much between December 30st and January 1st, it’s nice for us humans to hang up a spanking-new calendar on our walls. (Puppies, anyone??) It feels like we’re pushing a mental reset button. We can put the past behind us and get ready to crush our goals even harder this year.  

Plus, not to get sappy, but having another year of life is a gift! Let’s celebrate it and make it the best year yet. Who’s with us?! Friends, it’s time to zip up our coats, adjust our ear-muffs, and get into action. #BringIt

As the goodNes crew, we’re giving ourselves one challenge a month to start off the year right.  One for the mind (wellness), one for the body (fitness), and one for our mouths (nutrition). Ok the nutrition challenge is also for the body, but you get the point.

We’re sharing these challenges with you, and we hope you’ll try them with us! Share your progress with #ThankGoodNes and #WinterChallenge. We can’t wait to see how you do!

The Push-up Challenge

This challenge consists of 5 steps. Try your best to do as many things on the list as you can, once a day for 30 days! Hopefully you’ll want to keep the new routine for the rest of the year. 

1.    Get 8 hours of sleep
2.    Put your phone away at 9 PM
3.    Journal or meditate for 5-15 minutes a day
4.    Do one kind thing for someone else. This could be as simple as opening a door, baking cookies for your neighbors, or sending a nice text to an old friend. 
5.    Do one kind thing for yourself. Go for a sunset walk. Get a massage. Take that art class you’ve been wanting to take. Be adventurous!

The Push-up Challenge

Push-ups are a great way to build strength. We love that they don’t require a gym membership or weights – just your own two hands, a flat surface, and some willpower. Our grandparents would be so proud.

The goal is start by doing 5 push-ups on the first day, and eventually work our way to 40 by the end of the month. We use this chart as an example. You’re essentially adding 1 or 2 push-ups to your set each day, with a few rest days in there. (You’re welcome). Also don’t feel like you have to do all the push-ups at once. You can spread them out over the day. But if you can do them all in one go, have at it! #BeastMode


The H2O Challenge

According to WebMD, we should be drinking at least half our weight in fluid ounces of water every day. So if you’re 140 lbs, that means you’ll need to drink 70 fl oz of water a day. That’s right, you’re about to reach peak camel status.

If you want to up the ante, try drinking nothing BUT water for 30 days. No sodas, no juices, no choccy milks. Crazy idea, right? Well, water is what your body needs to function! Every cell, tissue and organ in your body needs water to work properly, and drinking only water has lots of health benefits. We recommend taking a before and after photo of your face so you can see the effects all this H2O has on your skin. For a simple challenge, the results are pretty awesome. Soon you’ll be #GLOWING!

That’s it! We hope you enjoy these as much as us. And remember, you don’t always have to wait until January to begin a challenge. Any day of the year is the perfect day to start building the life you want. Nothing is stopping you! #ChallengeAccepted


 – The goodNes Crew