Nutritional: Track your food for the whole day and do a reflection; did you improve on the goal that you set for yourself last week, and set another goal for the upcoming week.

Mental: Spend 5 total minutes sitting in silence; the first minute is quieting your mind, the next 2 is thinking about others that you feel have wronged you, the last 2 is forgiving them if at all possible. When we can release negativity held in "grudges" we can create space for more positivity.

Physical: Try out this 5 minute office yoga routing to help you relieve any mid day stress.

Nutritional: Think of/find a new meal prep meal that you would look forward to having multiple times.

Mental: Give yourself permission... permission to take a break, to say no, to indulge in what you enjoy. Stop worrying so much about what society/other people think and just do what is best for you! Write down at least one thing that you are giving yourself "permission" for and continue to have this as a mindset.

Physical: Do a total of 100 push ups throughout the day. These can be done against a wall for a beginners modification, on your knees for a moderate modification, or all the way up on your toes for no modification; if you want to step it up, you can modify it by lifting a leg straight up as you go down and alternate the legs.

Nutritional: Thirsty Thursday! Log your water intake and try to drink half your body weight in ounces; ex. if you weight 100 lbs, drink 50 oz.

Mental: Follow this quick 5 minute morning meditation

Physical: If you have a "fitness" watch that has an enhanced alarm setting that will wake you up based on your heart rate and when you are no longer in a sleep cycle try it out!

• If you don't have this type of watch, try setting an extra alarm that is 2 hours before your normal wake up time.

• When you wake up spend just a couple minutes during your morning meditation reflecting on how you feel and if you think it made a difference in your ability to wake up more "refreshed"

Nutritional: find the "Fitness Nutrition Plate" worksheet on the nutrition resources page, try to set up each of your meals according to the picture, and follow the instructions in the bottom left corner. Reflect at the end of the day and see how you are feeling; pay attention to your hunger and energy levels as well as your cravings.

Mental: spend at least 5 minutes of your day doing something for YOU! something that makes you happy or helps you relax a little (5 minutes can also turn into a 30 minute massage ;-p)

Physical: Fitness Friday! Find 5 plank moves from this website and do each of them for 30 seconds each wiht a quick rest in between each, then repeat to have a full 5 minutes of planks!

Nutritional: No beverages other than water for the whole day!

Mental: Spend 10 minutes uncluttering one drawer/corner/self of the house.

Physical: Saturday Step Up! Go for a walk and track your steps to see how many you can rack up for your grade level/department!

• if you don't have a fitness tracker, most smart phones have a pedometer built in

Nutritional: Only allow 25% of your diet today to be processed foods

Mental: Take a technology break! Spend at least one consecutive hour without any technology. No phone, computer, tv, etc.

Physical: Break out your favorite fall outfit and go do some fall activities! Maybe visit one of the orchards in our area and pick some fresh fruit!

Nutritional: If you have a calorie tracker, try to track your calories for an entire day. Use this calorie calculator to determine if you are within a reasonable amount to reach any goals you are going for.

Mental: Follow along with this quick meditation video - I AM Worthy

Physical: Try a different one of the at home workout videos from the "Fitness Resources" page

Nutritional: Track your food for the whole day and do a reflection; did you improve on the goal that you set for yourself last week, and set another goal for the upcoming week.

Mental: Reach out to someone you love and tell them how much they mean to you.

Physical: Try out this 5 minute morning yoga routing to help you get your day started.

Nutritional: Try a new veggie that you've never tried before

Mental: Look over this website and choose at least one exercise to try at some time throughout the day

Physical: Do a total of 100 jumping jacks throughout the day. This could be fun to include the students in case they are getting restless/sleepy

Nutritional: find the "Behavior Awareness Worksheet" on the nutrition resources page. You will use this to document how you were feeling and thinking before, during, and after an "episode" of indulging in an unhealthy habit.

Mental: spend at least 5 minutes of your day doing something for YOU! something that makes you happy or helps you relax a little (5 minutes can also turn into a 30 minute massage ;-p)

Physical: Fitness Friday! See how many of each you can do before having to throw in the towel!

• knee push-up

• jumping jacks

• calf raises

Nutritional: Don't eat out today. Only food from your kitchen!

Mental: Use one of the resources that you found from your research last week and implement just one exercise at some point today. It could be very first thing in the morning or the very last thing before going to bed.

Physical: Saturday Step Up! Go for a walk and track your steps to see how many you can rack up for your grade level/department!

• if you don't have a fitness tracker, most smart phones have a pedometer built in

Nutritional: Indulge in your favorite treat, but practice moderation and only have one.

Mental: send a message to a friend or family member that you are grateful for and haven't spoken to in a while to let them know you are thinking of them.

Physical: Do something actively productive around the house; ex. vacuum the house, rake up some leaves, weed the garden.

Nutritional: Make sure you have a veggie at every meal and try to make your snacks a veggie as well.

Mental: Follow along with this quick meditation video - I AM Aligned

Physical: Try a different one of the at home workout videos from the "Fitness Resources" page

Nutritional: Track your food for the whole day and find 1 goal to improve on for the week.

Mental: In the spirit of 9/11, spend 10 minutes reflecting on your life and what you are grateful for.

Physical: Try out this 5 minute yoga routine to help you sleep better tonight.

Nutritional: Have a veggie with every meal

Mental: Write down 2 things that you worry/stress about in life and then spend 5 minutes thinking about them and how you could relieve that worry/stress and whether or not it actually need to occupy your time. Release the worry/stress if at all possible.

Physical: Get Moving! Every time you go to sit down at your desk stand up and sit down in your chair 5 times.

Nutritional: Thirsty Thursday! Log your water intake and try to drink half your body weight in ounces; ex. if you weight 100 lbs, drink 50 oz.

Mental: Follow this quick 1 minute meditation

Physical: Get to bed 30 minutes earlier tonight

Nutritional: find the "Eating Behaviors Journal" on the nutrition resources page and fill it out for the day; at the end of the day observe your eating routines and be aware of how you are feeling or what you are doing when you indulge in unhealthy eating.

Mental: spend at least 5 minutes of your day doing something for YOU! something that makes your happy or helps you relax a little (5 minutes can also turn into a 30 minute massage ;-p)

Physical: Fitness Friday! Try this 5 minute burpee challenge and see how many rounds you can do.

• 5 standard burpees

• 5 bottom burpees

• 10 single arm burpees

  • 5 right arm and 5 left arm

• 5 broad jump burpees

To modify, simply slow down and remove the impact by stepping your feet back and walking back in, replace the jumps with going up to the toes, and step forward on the broad jump burpees, you can also take the push up out.

Nutritional: Don't eat any processed sugar today

Mental: Do 5 minutes of mental health research and see what kind of resources/exercises you find that might be useful for yourself or someone you know.

Physical: Saturday Step Up! Go for a walk and track your steps to see how many you can rack up for your grade level/department!

• if you don't have a fitness tracker, most smart phones have a pedometer built in

Nutritional: Only home made food today! No eating out!

Mental: Dedicate 5 of your 20 minutes outside to close your eyes and just listen to nature. Breathe in the peace and breathe out any stress.

Physical: Take advantage of our last few nice days before the weather changes; spend at least 20 minutes outside doing whatever you would like!

Nutritional: If you use a food tracker, try to consume at least 100 grams of protein throughout the day. If you don't already use a tracker, make half of each meal a protein

Mental: Follow along with this quick meditation video - I AM Driven

Physical: Try out one of the at home workout videos from the "Fitness Resources" page