4 Week Challenge

4 Week Health and Fitness Challenge: Week 3

Posted on Posted in Uncategorized

If you’re reading this, then this means you have make it to week 3 of the 4 Week Health and Fitness Challenge! Congratulations on making it this far! You should be feeling the positive effects this challenge is having your mind and body.

We are adding on to each weekly challenge. This means that you should continue meeting your water intake goal and should be adding 20 minutes of exercise into your day. According to studies, it can take anywhere from 21 days to 66 days to form a habit. The ultimate goal is to turn the weekly challenge into a habit-something that you will automatically do everyday.


Week 3: Add Fruits and Vegetables to Every Meal and Snack

This week’s challenge is to add fruits and veggies to every meal and snack. If you’re not one to eat very many veggies or fruits, then start small. Slowly add more to your meals until you’re eating the daily recommended amount. According to USDA’s Myplate, men should be consuming 2 cups of fruit each day and 2 1/2-3 cups of vegetables. Women should consume 1 1/2-2 cups of fruit per day and 2’2 1/2 cups of vegetables per day.

If you’re having trouble meeting the daily recommended amount, you may need to get creative. Sneak fruit and veggies into your meals-blend them into your food or add some to your casseroles.  Make a soup and add all your favorite veggies.  Make homemade salsa and use it as a sauce rather than using a fat filled, calorie filled sauce. Make a vegetable or fruit smoothie for snack time.

Challenge/add fruits and veggies


Benefits of Fruits and Vegetables

There are so many health benefits from consuming fruits and vegetables. Here are a few:

  • Great source of fiber which helps our digestive system process the food we eat.
  • Provides our bodies with important vitamins, minerals, and antioxidants.
  • Low in fat and calories-helps control weight
  • Low in sodium
  • Reduces risk of cancer
  • Reduces risk of heart disease
  • Improves skin.
  • Boosts your energy level.



4 Week Health and Fitness Challenge

Week 1
Week 2
Week 4





Leave a Reply

Your email address will not be published. Required fields are marked *