*We have an exclusive 4-week workshop that will coincide with this challenge and GMSD will pay for the first 40 people to sign up for 4 week opportunity. These sessions will be on Thursdays at 5:00pm and will be virtual. Anyone can join and participate, even if you're not one of the 40 selected to receive this for free (discounted price for GMSD employees is only $20).

1) Weight Loss (Healthy, Sustainable)

- CDC: Steps for Losing Weight — https://www.cdc.gov/healthy-weight-growth/losing-weight/index.html  

- CDC: Tips for Healthy Eating for a Healthy Weight — https://www.cdc.gov/healthy-weight-growth/healthy-eating/index.html  

- NHLBI (NIH): Aim for a Healthy Weight (PDF) — https://www.nhlbi.nih.gov/sites/default/files/publications/06-5831.pdf  

 Quick Wins (5–10 min)

- Plan tomorrow’s lunch + 2 snacks (protein + fiber)

- 10-minute walk after a meal

- Use a simple food log for awareness (no perfection)

Watch (Free Workout Video Channels)

- FitnessBlender (home workouts) — https://www.youtube.com/user/FitnessBlender  

- Team Body Project (low-impact cardio) — https://www.youtube.com/channel/UCFjc9H89-RpWuIStDqhO7AQ  

- Nourish Move Love (strength + cardio) — https://www.youtube.com/nourishmovelove  

Print (PDFs)

- MyPlate Print Materials (browse & download PDFs) — https://www.myplate.gov/resources/print-materials  

- Dietary Guidelines for Americans 2020–2025 (PDF) — https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf  

Tools

- MyPlate Plan Calculator — https://www.myplate.gov/myplate-plan  

- CDC: Adult Physical Activity Guidelines overview — https://www.cdc.gov/physical-activity-basics/guidelines/adults.html  

2) Health Enhancements (Energy, Fitness, Prevention)

- CDC: Physical activity guidelines — https://www.cdc.gov/physical-activity-basics/guidelines/index.html  

- AHA: Physical activity recommendations — https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults  

- MyHealthfinder (personalized preventive health recommendations) — https://odphp.health.gov/myhealthfinder  

Quick Wins (5–10 min)

- “Movement snack” between classes: 2 minutes brisk walk + 1 minute squats + 1 minute stretch

- Hydration check: fill a water bottle now and finish before lunch

- Add one fruit/veg to the meal you already planned

Watch

- Yoga With Adriene (beginner-friendly yoga) — https://www.youtube.com/user/yogawithadriene  

- FitnessBlender — https://www.youtube.com/user/FitnessBlender  

Print (PDFs)

- CDC: Physical Activity Breaks for the Workplace (PDF) — https://www.cdc.gov/workplace-health-promotion/media/pdfs/2024/06/Workplace-Physical-Activity-Break-Guide-508.pdf  

3) Dietary Improvements (Simple, Real-Life Nutrition)

- MyPlate Resources — https://www.myplate.gov/resources  

- Nutrition.gov printable handouts — https://www.nutrition.gov/topics/basic-nutrition/printable-materials-and-handouts  

- CDC: Healthy Eating tips — https://www.cdc.gov/healthy-weight-growth/healthy-eating/index.html  

Quick Wins (5–10 min)

- Build one “balanced plate” today (protein + produce + whole grain)

- Prep tomorrow’s breakfast (overnight oats / yogurt + fruit / egg bites)

- Add a “default snack” (nuts + fruit, cheese + apple, yogurt)

Listen (Podcasts)

- Nutrition Diva — https://www.quickanddirtytips.com/nutrition-diva/  

- Nutrition Facts with Dr. Greger — https://nutritionfacts.org/audio/  

Print (PDFs)

- MyPlate “Start Simple” mini-poster (PDF) — https://myplate-prod.azureedge.us/sites/default/files/2022-01/SSwMP%20Mini-Poster_English_Final2022.pdf  

Tools

- MyPlate Plan Calculator — https://www.myplate.gov/myplate-plan  

 4) Sleep Improvements

- NHLBI (NIH): Your Guide to Healthy Sleep (PDF) — https://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf  

- CDC: Healthy Sleep, Healthy Brain (PDF) — https://www.cdc.gov/healthy-aging/media/pdfs/2024/06/Healthy-Sleep-Healthy-Brain-508.pdf  

- Stanford: Healthy Sleep Habits (PDF) — https://med.stanford.edu/content/dam/sm/insomnia/documents/cbtigroup/Healthy-Sleep-Habits.pdf  

Quick Wins (5–10 min)

- Set a “wind-down” timer (10 minutes earlier than usual)

- Charge phone outside bedroom tonight

- Morning daylight: 5 minutes outside before school (or at arrival)

Print (Sleep Logs)

- NHLBI Sleep Diary — https://www.nhlbi.nih.gov/resources/sleep-diary  

- UCLA Two-Week Sleep Diary (PDF) — https://www.uclahealth.org/sites/default/files/documents/sleepdiary.pdf  

Tools (Apps)

- VA CBT-i Coach — https://mobile.va.gov/app/cbt-i-coach  

- VA Insomnia Coach — https://mobile.va.gov/app/insomnia-coach  

 5) Stress Management

- CDC: Managing Stress — https://www.cdc.gov/mental-health/living-with/index.html  

- APA: 11 Healthy Ways to Handle Life’s Stressors — https://www.apa.org/topics/stress/tips  

- NIMH: Caring for Your Mental Health — https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health  

Quick Wins (2–5 min)

- 60-second reset: inhale 4, hold 2, exhale 6 (repeat x5)

- “Brain dump” list: 3 worries → 1 next step each

- Walk outside for one song

Listen (Podcasts)

- The Science of Happiness (GGSC) — https://greatergood.berkeley.edu/podcasts/series/the_science_of_happiness  

6) Relaxation (Downshift + Recover)

- UCLA Mindful: Free Guided Meditations — https://www.uclahealth.org/uclamindful/free-guided-meditations  

- APA: Relaxation techniques overview — https://www.psychiatry.org/news-room/apa-blogs/relaxation-techniques-for-mental-wellness  

Quick Wins (5–10 min)

- Guided body scan (UCLA)

- Progressive muscle relaxation (tense/release)

- 10-minute slow stretch before bed

Listen (Sleepy/Calming)

- Nothing Much Happens (bedtime stories) — https://www.nothingmuchhappens.com/  

7) Self Confidence (Self-talk, courage, consistency)

- Greater Good: Self-Compassion Break — https://ggia.berkeley.edu/practice/self_compassion_break  

- Greater Good: Self-Compassionate Letter — https://ggia.berkeley.edu/practice/self_compassionate_letter  

Print (CBT-Based Workbook)

- Self-Help Guide to Building Self Esteem (PDF) — https://www.hpft-talkingtherapies.nhs.uk/sites/default/files/2020-12/Low%20Self-esteem.pdf  

Quick Wins (5 minutes)

- Write 1 “win” from today (even tiny)

- Replace one harsh thought with a coach-like thought

- Pick one “brave action” for tomorrow and name it

8) Weight Gain (Healthy, Nutrient-Dense)

- Mayo Clinic: Healthy ways to gain weight — https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429  

- EatRight (Academy of Nutrition and Dietetics): Healthy Weight Gain — https://www.eatright.org/health/wellness/weight-and-body-positivity/healthy-weight-gain  

Quick Wins (5–10 min)

- Add one “booster” per meal: olive oil, nuts, avocado, cheese, nut butter

- Add a second breakfast / afternoon snack

- Pair protein + carb after workouts (yogurt + granola, turkey + sandwich)