Once September comes around, and the weather begins to cool down, the holiday season always feels fast approaching! While it can be the most joyous time of the year, for some, it can also be the busiest and most stressful season. Between seasonal treats, endless parties, and busy schedules, it’s easy to let your health and fitness goals take a back seat. But what if you kicked off the holiday season feeling healthier than ever — wouldn’t that feel great? Imagine if your diet was bursting with nutrient-dense foods, your sleep routine was solid, your stress levels were in check, and you had your workout routine down pat. Sounds ideal, right?! Well, with a little know-how (and support), it’s totally doable… which is why we’re challenging you to join us in a pre-holiday challenge for the healthiest holiday season yet! Think of it as the ultimate gift to yourself. For the next 30 days, prepare to be proactive in putting your health first and prioritizing self-care — just in time for Halloween, the holiday kick-off.
Day One: Make a Meal and Movement Plan
First things first, make a meal and movement plan. To start, think about how you want to feel going into the holiday season. Strong? Confident? Energized? Stress-free? Getting clear on your goals can help you navigate your workouts and meal plan accordingly. Once you narrow this down, here are some things to consider: What foods will you eat? What workouts will you do?
If you want to build strength, maybe you add in 1-2 FitOn strength workouts per week and prioritize protein at every meal. If you want to de-stress, maybe you adopt a regular meditation practice this month and roll out your mat for some yoga and mobility work. If you want to revive your energy, maybe you cool it on the coffee and add in energy-boosting swaps like matcha or adaptogens.
Try to do this at the beginning of every week to stay on track. Plan out your meals and grocery list, make a workout schedule, and check in with your progress and goals. Adjust accordingly!
Day Two: Load Up On Seasonal Produce
Embrace the deliciousness of fall and load up your diet with all the goods! Baked pumpkin, melt-in-your-mouth Japanese sweet potatoes, sweet and crunchy apples, crispy Brussels sprouts…. There are so many nutritious and flavorful fall foods to choose from. Head to the farmer’s market or your local market and stock up on seasonal produce. You can even take a trip to the pumpkin patch or go apple picking! Make it a family event.
In-season foods are more nutritious, flavorful, and sustainable! Here are some of our fall favorites:
- Pears
- Sweet potatoes (try a new variety, like Japanese or Purple!)
- Figs
- Beets
- Pumpkin
- Winter squash (such as delicata squash, kabocha squash, and butternut squash)
- Brussels sprouts
- Artichokes
- Cauliflower
- Apples
Day Three: Prep a Healthy Fall Dish
Now that you’re all stocked up on delicious seasonal produce, whip up a delicious and healthy fall-flavored meal! This Wild Rice Salad with Acorn Squash dish can be easily prepped in advance (just wait to add the dressing until ready to serve) to make busy days that much easier. Serve it up with your favorite protein and make extras for tomorrow’s lunch!
Ingredients:
- 2 cups arugula
- 2 tsp maple syrup
- ¼ cup dried cranberries
- 1 cup wild rice
- ½ tbsp dijon mustard
- 2 tbsp fresh parsley
- 1 tbsp tahini
- 2 tbsp apple cider vinegar
- 4 cups acorn squash, peeled and chopped
- 2 green onions, chopped
- 1 lemon, juiced
- 2 tbsp olive oil, divided
Directions:
Step #1: Preheat the oven to 400 degrees.
Step #2: Toss the squash with half of the olive oil, salt, and pepper. Lay flat on a baking sheet. Roast for 30 minutes, shaking the pan once during cooking.
Step #3: Meanwhile, cook the wild rice according to package directions.
Step #4: Make the dressing by combining the remaining olive oil, apple cider vinegar, tahini, mustard, lemon juice, maple syrup, salt, and pepper. If it is too thick, add 1-2 tbsp of water.
Step #5: Toss together the remaining ingredients with the wild rice and squash.
RELATED: Time-Saving Back to School Meal Prep Ideas For the Whole Family
Day Four: Make a Hydrating DIY Face Mask
Suffering from tired puffy eyes, dark circles, stress-induced acne, or dry irritated skin? Treat yourself to a spa day at home! You deserve to feel good in your skin. This hydrating DIY face mask is made with ingredients you probably already have on hand, and it can be whipped up in minutes!
Try this inflammation-taming, skin-glowing recipe and make a little ‘you time’ during this busy season!
Hydrating Avocado Face Mask
Ingredients:
- ½ ripe avocado
- 2 tsp raw honey
- 1 tsp Greek yogurt
- 1 tsp olive or avocado oil
Directions:
Step #1: Mash ripe avocado, then mix in the remaining ingredients until a smooth paste forms.
Step #2: Spread mixture onto face and let sit for 15-20 minutes. Rinse with warm water.
Day Five: Go For a Walk Outside
Take advantage of the crisp fall air, cool weather, and beautiful fall foliage (if you’re lucky enough to live in a climate that experiences it). Whether you kick off your day with a sun-soaked walk or lace up your sneakers for an afternoon lunch break, make a point to get outside and enjoy a walk today! This is a great healthy habit to get into, especially during the busy holiday season. A daily walk can support your weight loss goals, boost your mood and mental health, and even support your sleep!
Beyond walking, try going on a hike or taking your FitOn workouts outdoors!
RELATED: What You Need to Know About Walking For Fitness
Day Six: Prep Tomorrow’s Breakfast
No more running out the door with a coffee in hand and calling it ‘breakfast.’ Eating a nutrient-rich morning meal can prevent sugar cravings, balance your mood (goodbye, hanger!) and provide you with long-lasting energy. Pretty much your guide to surviving the holiday season! Make your morning easy and nutritious by prepping it ahead of time.
Here are some ideas:
- Make pumpkin spice-flavored overnight oats
- Build Your Own Baked Oatmeal and give it a fall twist with the addition of cinnamon, apples, pumpkin pie spice, and chopped walnuts
- Meal-prep an Apple and Almond Butter Chia Pudding
- Prep a batch of Sweet Potato Breakfast Muffins
Day Seven: Make a Healthy Pumpkin-Inspired Recipe
It’s October, of course, pumpkin is part of the challenge! PSL aside (don’t worry, we’ve got you covered with this, too), we’re challenging you to make a nourishing nutrient-dense pumpkin recipe. Serve it up at your holiday gathering, share with loved ones, or enjoy it all on your own! You can use unsweetened canned pumpkin or fresh raw pumpkin — but try to avoid sweetened pumpkin pie filling (which is basically canned sugar).
Here are some ideas:
- Use chopped pumpkin in place of sweet potatoes and make a vegetarian chili
- Freeze unsweetened pumpkin puree into ice cubes and add them to your smoothie
- Make a nourishing pumpkin soup
- Sneak pumpkin puree into your baked goods like brownies, cookies, even pancakes
- Air fry sliced pumpkin and enjoy it as a healthy alternative to french fries
- Add oven-roasted pumpkin to your fall-inspired salad
Day Eight: Do Something For Yourself
Having a regular self-care practice is important, especially during the holiday season. Today we challenge you to do something for yourself — anything that makes you feel good mentally, physically, or emotionally! This will look different for everyone — maybe it’s setting aside time for an uninterrupted meditation or journaling sesh, taking the day off from work for a restorative day of self-care, grocery shopping, and splurging on your favorite healthy foods, or booking that evening yin yoga class you “never have time for.” Remember: you can’t pour from an empty cup. This challenge is here to help you become your healthiest self, and a big part of that is adopting a self-care routine! Do something that fills you up today — you deserve it.
Day Nine: Make an Immune-Boosting Smoothie
If you want to head into the holiday season energized and healthy, make sure you build your natural defenses and boost your immune health! In addition to moving your body, reducing your stress levels, and getting optimal sleep, try loading up your diet with immune-boosting foods.
This Tropical Kale Smoothie is jam-packed with immune-boosting ingredients like pineapple, kale, honey, and citrus! Try sipping on this for a tasty breakfast or snack.
Ingredients:
- 2 tsp chia seeds
- 1 tsp honey
- ½ cup frozen mango chunks
- ½ cup frozen pineapple chunks
- ½ orange, peeled
- 1 cup kale
- 1 tbsp vanilla protein powder
- 1 cup unsweetened almond milk
Directions:
Step #1: Add the kale and almond milk to a blender. Blend until kale is smooth.
Step #2: Add remaining ingredients and blend until smooth. Taste. If you need more sweetness, add a touch of honey, maple syrup, or extra pineapple or mango.
RELATED: The Best Immune-Boosting Ingredients to Add to Your Smoothies
Day Ten: Squeeze In a 5-Minute Meditation
No matter how busy your day is, we all have five minutes to spare! Your challenge? Use those five free minutes to squeeze in a meditation. It can help reduce feelings of anxiety and stress, boost your mood and mental health, and even optimize your productivity. Adopting a regular meditation practice now is a great coping stress-relieving tactic to carry with you into the holidays (when things get ultra chaotic and stressful).
Here are some 5-minute FitOn meditations to try:
- Everything Calm with DeAndre Sinette
- Grounding Breath with Rachel Ruth
- Mirror Affirmations with Kenta Seki
Day Eleven: Make a Homemade (& Healthy) PSL
Skip sneaky sugars and save on calories by making your Pumpkin Spice Latte at home! You can control the ingredients, make healthy swaps (like using nut or seed milk vs dairy milk), and even add a superfood boost (think: a sprinkle of turmeric or cinnamon).
Try this Oat Milk PSL and enjoy it hot or cold. Yum!
Ingredients:
- 1 cup oat milk, heated (or any non-dairy milk of choice)
- 1 cup brewed hot coffee (or 2-4 shots of espresso)
- 2 tbsp pure unsweetened pumpkin puree
- 1-2 tbsp maple syrup or sweetener of choice
- 1 – 2 tsp pumpkin pie spice
- 1-2 tsp vanilla extract
- 1-2 tsp almond, cashew, or coconut butter, optional
Directions:
Step #1: In a high-speed blender, combine hot brewed coffee, oat milk, pumpkin puree, pumpkin pie spice, vanilla extract, sweetener of choice, and optional nut butter. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.
Step #2: Pour into a mug and enjoy! Option to serve over ice for an iced pumpkin spiced latte
Day Twelve: Go Plant-Based For a Day
Even if you’re an avid meat or dairy eater, going plant-based is easier than you think! A plant-based diet can reduce inflammation, aid digestion, and even support your energy. And yes — you can still enjoy all your favorite foods with a healthy plant-based twist!
Here are some healthy plant-based swaps to help you get inspired:
- Use tofu in place of eggs and ground meat in stir-fries or egg scrambles
- Skip the milk or cream and opt for a plant-based alternative like oat milk, almond milk, or cashew milk
- Try a coconut or almond-based yogurt in place of Greek or regular dairy yogurt
- Make veggie burgers using lentils, chickpeas, or hearty veggies like beets and sweet potatoes in place of meat or seafood
- Try baking with chia or flax eggs
- Use ‘meaty’ mushrooms like portobello mushroom caps in pasta dishes or as a burger alternative
Want to see how simple and delicious plant-based eating can be? Try these Tuscan Lentil Sloppy Joes! For more plant-based goodness, head to the ‘vegan’ tab on FitOn PRO and explore our recipe box!
Ingredients:
- 2 green bell peppers, chopped
- 1 tsp kosher salt
- 2 cups mushrooms, chopped
- 1½ tsp smoked paprika
- 1 tbsp balsamic vinegar
- 1½ cups lentils
- 1½ tbsp Italian seasoning
- 1 onion, chopped
- 1½ tsp ground chili powder (optional)
- 4 garlic, minced
- 1 red bell pepper, chopped
- 2½ cups canned crushed tomatoes
- sea salt & black pepper
- 1 tbsp olive oil
- 3 cups vegetable broth
Directions:
Slow cooker option: Add everything to the slow cooker and stir. Cook on high for 3-4 hours or low for 7-8 hours. If you notice the mixture gets dry, some lentils absorb more liquid than others, add extra broth. Season with salt and pepper.
Stovetop option: Add the lentils and vegetable broth to a pot. Bring to a boil and then turn down to medium-low heat. Stir and cover. Cook covered for 18-22 minutes until lentils are tender. Drain any excess liquid. Meanwhile, heat the olive oil over medium-high heat. Add the onions, peppers, mushrooms, and garlic. Cook for 6-8 minutes until beginning to soften. Add the remaining ingredients and let simmer while the lentils cook. Add the lentils to this mixture when ready. Simmer for 10-15 minutes.
Day Thirteen: Try a Sleep Meditation
When we think of ways to enhance our health, we often look to our diet and exercise regime. But your sleep habits are just as — if not more — important! As part of your pre-holiday challenge, securing a solid sleep routine is a must. A good way to get started? Try a sleep meditation! Even if you’re completely new to meditation, our guided sleep meditations can help you snooze away with ease. All you have to do is open the FitOn app and press play!
Try these sleep meditations with DeAndre Sinette to get started:
Day Fourteen: Turn Your Favorite Comfort Food Into a Healthy Dish
A healthy diet doesn’t mean depriving yourself of your favorite foods or meals. It’s about eating in a way that nourishes your body and makes you feel energized and balanced. And good news, there are delicious ways to transform your favorite not-so-healthy foods into nutrient-dense indulgences. No guilt, no deprivation!
It’s all about making nutrient-dense swaps. Adopting this mentality before the holiday season will help you stay healthy throughout the holidays — so say goodbye to that ‘splurge now’ and ‘start in the New Year’ mindset!
Here are some ideas to help you transform your favorite comfort food into a healthy meal:
Mac & Cheese: Go dairy-free and make a homemade cashew-based cheese sauce + choose a wholesome alternative to white pasta, like a chickpea pasta alternative.
Pizza: Make a DIY pizza with a healthy crust (like cauliflower, almond flour, or veggies) and be mindful of your toppings. Choose a sugar-free marinara, try a dairy-free cheese, and load it up with veggie toppings!
French fries: Try a healthy alternative to potatoes, like zucchini, sweet potatoes, parsnips, or carrots!
Ice cream: Try banana nice cream, avocado or coconut-based ice cream, or a dessert-like smoothie bowl.
Cookies: Make healthy cookie dough balls (made from chickpeas!) or no-bake energy bites.
Day Fifteen: Pay It Forward
Find a way to give back or do something unexpected for someone today. Maybe you pay for a stranger’s coffee, donate some clothes or household items to charity, volunteer at a local organization, or simply smile at every stranger on the street. While it may seem small, your actions can have a big impact on people. Be the best part of someone’s day! Giving back not only makes others feel good, but it’s just as good for your health too. The holiday season can be tough for many — remember this in the months to come!
Day Sixteen: Get An Extra Hour of Sleep
Sleep deprivation can take a toll on your mind and body — in a major way. Aside from draining your energy, it can cause weight gain, fatigue, increased blood pressure, and stress. And while the majority of the world is already sleep-deprived, the holiday season is linked to even greater sleep problems. Don’t let this be you! Prioritize your sleep now, so you can head into the holiday season refreshed and ready to enjoy all that’s to come.
Try to get an extra hour of sleep tonight! Either hit the hay an hour earlier or snooze your alarm and enjoy an extra hour of rest in the morning. It’s important to restore your energy before the holiday mayhem. Plus, adequate sleep is essential for improved immunity!
RELATED: These 5 Minute Meditations May Help You Sleep Better Tonight
Day Seventeen: Treat Yourself to a Holiday Latte (But Order it with Healthy Swaps)
Did you really think we would let you go all October without treating yourself to a holiday latte?! It’s PSL season, after all. Head to your favorite cafe and order your holiday latte of choice! But, as part of your challenge, modify the menu item to make it healthy. Hint: it’s easier than you think!
Here are some things to consider:
- What milk is it made with? Try ordering your latte with an unsweetened plant-based alternative, like almond, oat, or coconut milk.
- Is it sweetened? If so, what type of sweetener is used? If processed (think: sugary syrups and artificial sweeteners), opt for a natural alternative like raw honey, maple syrup, or Medjool dates. Or, try skipping the sweetener altogether and flavor your cup naturally with superfoods like cinnamon or cacao powder.
- Does it come with toppings? Skip the whipped cream and chocolate shavings.
- What size are you ordering? If it’s something indulgent, try ordering a smaller size — you’ll save on calories and sugar while still treating yourself!
RELATED: The Healthiest Way to Pumpkin Spice Your Latte
Day Eighteen: Start the Day With Gratitude
Before you reach for your phone or even brush your teeth, say one thing you’re grateful for. Starting the day with gratitude can be very powerful, especially heading into the holidays. No matter what’s in store for you this holiday season, there’s always something to be grateful for. It could be your family, your health, even your morning cup of coffee!
Kicking off the day with gratitude can shift your mindset. It helps motivate you, and it reminds you of what’s truly important. While you’re giving thanks, maybe extend that gratitude to a friend or family member. Send a simple text letting someone know you appreciate them — or better yet, pick up the phone and call them!
Adopting this simple tip can do wonders for your mental health and mindset. Beyond today’s challenge, try to make this a daily habit. Jot down three things you’re grateful for, say it out loud, or try a gratitude journal like the 5 Minute Journal.
Day Nineteen: Try a New Workout or Exercise
Is there a local workout class you’ve been wanting to try? Maybe a FitOn kickboxing or HIIT sesh that you’ve been eyeing? Today is the day to try it! It could be a fall-inspired workout (like a cool-weather run or a scenic hike), too. Anything that motivates you to move in a new and exciting way. You could even try a FitOn challenge or join a program! There are no limitations or rules here — it’s all about finding something that works for you and your goals. Even if you love your current workout, it’s easy to get stuck or stagnant. Trying a new workout (even if it’s just once) can help you push past plateaus and reignite your motivation to move.
Day Twenty: Meal-Prep a Healthy Dinner Recipe (& Make Extra to Freeze)
There’s nothing like a healthy home-cooked meal after a long day — set aside time to meal-prep a healthy dinner recipe! And just so you know, meal prep doesn’t have to be time-consuming, stressful, or messy! There are so many easy-prep recipes that come together with a few simple ingredients and take less than 30 minutes to prepare.
For a family-friendly meal (that’s easy to customize and adapt), try this One-Pot Pasta Primavera — and make extras to freeze! You can use your favorite pasta (such as a chickpea or lentil-based pasta), add your favorite veggies into the mix, and even swap the parmesan for pesto or a dairy-free cheese alternative.
Ingredients:
- 1 cup cherry tomatoes, halved
- 1 red bell pepper, sliced
- 4 garlic, minced
- 2 tbsp basil leaves, chopped
- ½ cup parmesan cheese
- 1 carrot, sliced
- 2 tbsp lemon juice
- 1 shallot, sliced
- 2 cups broccoli, chopped
- 8 oz wholegrain pasta
- ½ lemon, zested
- 2 tbsp olive oil
- 1 zucchini, chopped
- 1 tbsp Italian seasoning
Directions:
Step #1: Cook pasta in salted water according to package directions. Drain and set aside. Save some pasta cooking liquid for the sauce.
Step #2: While the pasta is cooking, heat the olive oil over medium-high heat. Add the shallot, carrots, broccoli, and red bell pepper. Cook for about 5 minutes until they begin to soften. Add the zucchini and cook for 3-4 more minutes. The vegetables should be just tender-crisp.
Step #3: Add the cherry tomatoes, garlic, Italian seasoning, lemon juice, and lemon zest. Cook for 2 minutes. Season well with salt and pepper.
Step #4: Add the vegetables to the cooked pasta. Stir in the Parmesan cheese and about ¼ cup of pasta cooking liquid. Stir to form a creamy sauce. If needed, add more pasta cooking liquid, up to about 1/2 cup.
Step #5: Top with fresh basil and additional parmesan cheese if desired.
Day Twenty-One: Check in With Your Intentions & Goals
You’ve made it to the final stretch! Three weeks down, one week left to go. Your challenge today? Check-in with yourself and reflect on the past month. What’s working for you? What’s challenging? How can you overcome these roadblocks? Based on where you’re at (and where you want to be), make a plan for your last week! Remember, small changes make for big results. Be kind to yourself and recognize all your hard work. In fact, reflect on three things you’re proud of. Maybe you’ve been drinking more water, feeling more energized, or cutting back on caffeine. These are all wins! There’s no finish line here — it’s a journey, YOUR journey! The goal of this challenge is to prep you for the holiday season, so you enter feeling healthy and motivated. Keep it up. You’re doing great.
Day Twenty-Two: Add Extra Veggies to All Your Meals
Yep, we’re talking breakfast, lunch, dinner, and snacks! No matter if your meals are sweet or savory, there are easy ways to load up all your dishes with a sneaky side of veggies.
Here are some ideas:
- Add some dark leafy greens like kale, chard, or spinach to your smoothie
- Toss a handful of greens (such as spinach, parsley, even carrot tops!) into your homemade pesto
- Load up your pasta bake or stove-top dish with veggies like broccoli, mushrooms, and onions
- Add extra veggies like bell pepper, zucchini, carrots, and snap peas to your stir fry
- Swap chips or crackers for fresh veggies when snacking on dips or spreads
- Sneak zucchini, pumpkin, or spinach into your baked goods
- Stir sauteed veggies into your egg scramble
- Top your toast, sandwich, burger, or pizza with extra veggies
RELATED: 21 Surprising Delicious Ways to Add More Greens to Your Diet
Day Twenty-Three: Carry a Water Bottle
Your goal today: focus on your hydration. Yep, we want you to keep a water bottle by your side all day long! With cooler weather, you may not be as inclined to sip and replenish your hydration stores throughout the day. But it’s actually just as important to hydrate during the fall and winter months as it is during the summer! As the weather cools, the air becomes dry, which can lead to dry skin and dehydration. Skin health aside, upping your water intake comes with so many benefits! It can support weight loss goals, improve performance and recovery, boost your metabolism, and even boost your energy.
Invest in a cute sustainable water bottle — the perfect motivation to sip smart!
Day Twenty-Four: Flavor Your Plate The Natural Way
Before you smother your plate in sauce, salt, or butter, try giving your dish a natural flavor boost with fresh herbs and dried spices! Aside from enhancing your dish in a major way, these natural ingredients offer tons of nutritional benefits with little to no calories. P.S. If you want to stay healthy over the holidays, this hack can come in handy when prepping holiday meals and dishes!
Here are some spices that pack a flavor and health bunch — keep these on hand!
- Ginger
- Garlic
- Parsley
- Cilantro
- Cinnamon
- Mint
- Turmeric
- Cayenne pepper
Try making a homemade seasoning blend based on your favorite flavors. Add it to marinades, pasta and stir fry dishes, veggies, even pizza, and sandwiches!
Day Twenty-Five: Pack Your Lunch
We love a meal-prep breakfast (think: overnight oats and chia seed pudding). And between one-pot meals and sheet pan dinners, our evening meal is a breeze! But don’t forget about lunch. Rather than grabbing takeout, snacking all day, or eating that not-so-healthy office lunch, plan ahead and pack your mid-day meal.
Here are some ideas:
- Make a mason jar salad
- Pack a healthy bento box lunch with meal-prepped energy bites, hard-boiled eggs, and a side of fruit and veggies
- Make an egg or chickpea salad with mashed avocado and enjoy it with fresh veggies or a lettuce wrap
Try this easy-prep Healthy & Herby Egg Salad. You can even swap the eggs for mashed chickpeas to make it plant-based or use smashed avocado or extra Greek yogurt in place of mayo!
Serves: 4
Ingredients:
- ½ cup celery stalk, diced
- sea salt & black pepper
- 1 cup mixed greens
- 2 green onions
- ¼ cup Greek yogurt
- 2 tbsp dill leaves, chopped
- 2 tbsp mayonnaise
- 1 tbsp dijon mustard
- 4 slices whole wheat bread or bread of choice
- 8 eggs, chopped
Directions:
Step #1: Mix together the yogurt, mayo, and mustard. Gently fold in the eggs, celery, green onion, and dill. Season with salt and pepper.
Step #2: Serve over lettuce or open-faced on toast of choice.
Day Twenty-Six: Go a Day Without Any Sweets or Added Sugar
Sounds easy, but you’d be surprised what foods contain sneaky sugars! Try to steer clear of all sweets and added sugar today — and make sure you read the ingredient label of any packaged or store-bought foods! Even pasta sauce, salsa, nut butter, and yogurt can be full of added sugar and processed ingredients. This is a helpful way to see how much sugar you typically consume per day while also making you aware of what foods contain added sugars.
If you feel your sugar cravings coming on strong, opt for something natural, like a piece of fruit! Or, try this dessert-like Vanilla Crumble Breakfast Smoothie. It’s low in sugar, full of protein, and will definitely satisfy that sweet tooth!
Ingredients:
- ½ banana
- ½ cup oat milk
- 1 tbsp oats, rolled
- 2 tbsp ground flaxseed
- 1 Medjool date, pitted
- 1 tsp almond butter
- 1 tsp maple syrup
- 1 tsp vanilla extract
- ½ tsp cinnamon
- 1 scoop vanilla protein powder
- 1 handful ice cubes
- Shredded coconut, to serve
- Chia seeds, to serve
- Almond butter, to drizzle
Directions:
Step #1: Add all ingredients to a high-speed blender minus the chia seeds and shredded coconut, and blend until smooth.
Step #2: Pour into a glass and top with desired toppings and a drizzle of almond butter.
Step #3: Enjoy!
Day Twenty-Seven: Sign Off Social Media For The Day
Log off Instagram, sign out of TikTok, close your emails, and power down your electronics. Your challenge today? Take a (much-needed) social media break! It’s easy to get sucked into the social media vortex, but too much scrolling can leave you feeling anxious, hyper-critical, and even depressed. Taking a break (even just for 24 hours) can help you break the self-comparison trap and leave the negative mindset behind. Plus, it’s important to establish healthy boundaries as you approach the holiday season and protect your mental health. This is a great way to prep yourself!
Day Twenty-Eight: Sneak a Veggie Into Your Dessert (or smoothie)
As you prep for the holidays, we’re here to show you how to enjoy the festive season in a healthy way! One of the easiest hacks? Sneaking veggies into your meal. Challenge yourself to make a healthy dessert (or smoothie recipe!) and include a sneaky veggie!
Here are some ideas:
- Add frozen zucchini or cauliflower to your smoothie (trust us, it’s tasteless and makes your smoothie extra thick and creamy!)
- Make sweet potato brownies
- Bake a batch of carrot cake muffins (and fill the batter with zucchini and carrots)
- Sneak spinach into your banana bread muffins
- Blend up your smoothie with a serving of leafy greens (like kale or spinach)
For something quick, easy, and delicious, try this fall-flavored Pumpkin Spice Smoothie! It’s made with real pumpkin puree, naturally sweetened, and full of nutritious ingredients like oats and Greek yogurt.
Serves: 2
Ingredients:
- 2 dates, pitted
- 1 tsp pumpkin pie spice
- 2 bananas, frozen
- ¾ cup pumpkin puree
- 1 cup unsweetened almond milk
- ¼ cup oats
- 1 tsp vanilla extract
- ½ cup Greek yogurt
Directions:
Step #1: Add all ingredients to the blender. Blend until smooth and creamy. Taste test, adjusting any ingredients as needed. Serve and enjoy!
Day Twenty-Nine: Try This Protein-Packed Recipe
Finish the work week strong with this protein-packed Lemon Dijon Sheet Pan Salmon With Roasted Squash & Green Beans recipe. It’s the perfect clean and comforting fall dinner (made with seasonal butternut squash) and takes minutes to prep. Did we mention it comes together on one pan for a mess-free meal?!
Serves: 4
Ingredients:
- 1½ lbs butternut squash
- 1⅓ lbs salmon filets
- 2 tbsp lemon juice
- 2 tbsp olive oil
- 2 tbsp dijon mustard
- 1 lb green beans
- ½ tsp oregano
- 1 tsp dill leaf
- 2 garlic, minced
- sea salt & black pepper, to taste
Directions:
Step #1: Preheat the oven to 450 degrees.
Step #2: Mix together the lemon juice, mustard, dill, and oregano. Place the salmon the pan (either 4 filets or one large piece) and brush with the mustard sauce.
Step #3: Peel the squash and thinly slice the squash into circular pieces, like half moons. Toss the squash and green beans with olive oil, salt, and pepper.
Step #4: Place the veggies around the salmon, placing them in an even layer.
Step #5: Bake for 12-15 minutes until the salmon is cooked through and flaky and squash is tender.
Day Thirty: Prep Healthy Halloween Treats
Day 30! For the final day of the challenge (and with Halloween coming up tomorrow), use the day to prep some healthy and delicious Halloween treats!
*Note: If you are doing this challenge after Halloween, consider making a healthier pumpkin pie for Thanksgiving or a healthier festive low-sugar latte!
Here are some ideas:
- Make a healthy homemade chocolate bark with your favorite Paleo chocolate bar (and give it a superfood boost by mixing in fresh or freeze-dried berries, coconut flakes, pumpkin seeds, and sliced nuts)
- Bake a batch of wholesome brownies and drizzle them with a ‘mummy’ layer of melted coconut butter or yogurt
- Make tangerine pumpkins with a celery stem
- Roast up some Halloween-themed veggies by chopping your favorite root veggies (like beets and sweet potatoes) into ghosts, pumpkins, and witch hats
Need some baking inspo? Whip up these FitOn Flourless Fudgy Pumpkin Brownie Bites and give them a mummified twist!
Ingredients:
- 2 tsp vanilla extract
- 1 egg
- ¼ cup cocoa powder
- ½ tsp baking soda
- ½ cup pumpkin puree
- ½ cup almond butter
- 1 tsp pumpkin pie spice (optional)
- ⅛ tsp kosher salt
- ⅓ cup maple syrup
Directions:
Step #1: Preheat the oven to 350 degrees. In a medium-sized bowl, mix together the almond butter, canned pumpkin, maple syrup, egg, and vanilla extract.
Step #2: In a small bowl, mix together the cocoa powder, pumpkin pie spice, baking soda, and salt. Then stir the dry ingredients into the wet ingredients.
Step #3: Pour into a standard muffin tin and cook for 20-25 minutes until cooked through. Let cool for 15 minutes. These can also be made in an 8 X 8 baking dish. Please note, this is a fudgy, flourless brownie so the center will deflate a bit as the brownies cool.
RELATED: How to Enjoy Your Favorite Halloween Treats Without The Guilt
Bonus! Day Thirty-One: Skip the Cocktail & Celebrate With This Holiday Mocktail
You did it! 30 days completed and 30 ways to care for your mind and body with simple self-care hacks. As a bonus day (and Happy Halloween celebration), pour yourself a drink — it’s time to celebrate! But pass on the booze — try this healthy holiday mocktail instead! While alcohol can be incorporated into a healthy diet (in moderation), kick off the holiday season (and finish off your challenge) feeling clear-headed and healthy.
This alcohol-free sangria can be served up at any holiday party. Make it ‘blood red’ for Halloween by adding beet juice, or enjoy it later in the season for your Thanksgiving and Christmas holiday gatherings!
Ingredients:
- 2 cups pure pomegranate juice, unsweetened
- 2 cups kombucha of choice
- 2 cups sparkling or seltzer water
- 1-2 limes, freshly squeezed
- ¼ cup orange juice, freshly squeezed
- 1-2 cups chopped fruit (a combination of apples, berries, and citrus)
- Optional ½ – 1 tbsp of pure honey
Directions:
Step #1: Fill a large pitcher with chopped fruit of choice.
Step #2: Pour remaining ingredients, and stir until well combined. Taste test and adjust flavoring as needed.
Step #3: Cover and refrigerate overnight or for at least 6 hours.
Step #4: Remove from fridge and serve with or without fruit. Enjoy!
Maintain This Motivation Into The Holiday Season & Beyond
You did it! 30 days, 30 healthy habits — you should be so proud. Committing to yourself and your health isn’t always easy, but with a little motivation and support, it’s not so tough, right?! And now that you’ve put in the hard work to prioritize your health why stop here? Keep it going now through the holiday season! Implement these healthy habits into your daily routine, or even take the challenge again! At this rate, you’ll head into the new year feeling healthier than ever. Think about how good that will feel!
