20 WAYS IN 20 DAYS: JANUARY CHALLENGE

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

11 12 13 14 15 16

Eat at least 3 Reduce stress! Take No fast food today! Check a personal Drink at least 64 Sleep in! Try for at
servings of fruits at least 3 breaks For something quick, stat: Blood ounces of water today. least 7 hours of
&/or vegetables. throughout the day have a sandwich & a Add slices of orange to sleep. This can be
pressure, weight,
Having a salad for to stretch your piece of fresh fruit your water for an extra from last night or
instead.
blood sugar, etc. burst of flavor!
just one meal takes arms, legs and back. tonight.
care of this!
Completed:_______ Completed:_______
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17 18 19 20 21 22 23

Forget dining out! Dental health is Time to get moving! Put down the Today is tobacco-free Eat at least 4 servings Give your body some
Have or make a also important. Get at least 30 remotes! Put down day. If you use of fruits & veggies. much needed rest!
home-cooked meal Make sure to floss minutes of exercise the devices! Today, tobacco, make a plan Seem impossible? Have Try for at least 7
today using at least your teeth today! today. Brisk walking keep personal to stop or at least a salad or a fresh fruit hours of sleep
one fresh ingredient. is an easy way to get screen time to less reduce usage. Your smoothie with spinach. tonight (or last
the blood flowing! than two hours. body will thank you! night).
Completed:_______
Completed:______
Completed:_______ Completed:_______ Completed:______
Completed:_______ Completed:______

24 25 26 27 28 29 30

No need for fancy Check a personal Dehydration can No fast food today! Get at least 30 We’re all in this Make a personal
restaurants! Have stat: Blood make you feel tired For something minutes of exercise together! Perform commitment to
or make a home- Pressure, weight, & sluggish. Drink at quick, have a veggie today. Seem one act of random continue at least one
impossible? Try healthy practice
cooked meal today blood sugar, least 8 glasses of wrap or a banana kindness for a co-
walking for 10 through February.
using at least one cholesterol, etc. water today. with peanut butter. worker or stranger
minutes, 3 times a Small starts make all
fresh ingredient. today. the difference!!
day.
Completed:______ Completed:______ Completed:______ Completed:______ Completed:______ Completed:______
Completed:______

For each remaining day of January, take the mini-challenge listed in the box. If you complete the challenge for the day, put a check in the “completed”
blank. At the end of January, count the number of challenges you completed. If you completed at least 10, send your challenge card to Misty Keller in
Coordinated School Health to be entered into a drawing for some fabulous prizes!

Name:______________________________________ School:_________________________________ # Completed:____________________________