1. Clean up your coffee!

Coffee itself isn’t bad, but when it’s heavily processed or filled with sugar and cream, it quickly becomes unhealthy. This week, clean up your coffee routine in any way that you choose. The goal is to make your coffee habit just a bit healthier, since for most people, it’s something they have consistently every day. You could switch to an organic coffee, skip the sugar and cream (or worse, packaged coffee creamer), or switch right over to herbal tea.

2. No restaurants!

This one is simple… no fast food, take out, or dine in restaurants…avoid them at all costs! When you allow restaurants to make your food, you lose control over exactly what you’re eating. There are often processed ingredients and hidden vegetable oils (not healthy, despite the name), even in things like salads and chicken dishes. Plan ahead by preparing some food for your lunches, or doing some meal prep to make weeknight dinners a breeze. If you find yourself needing a meal in a pinch, head to a grocery store and pick up some

3. Choose your weakness and cut it out for the week!

Do you indulge in something almost every day, even though you know you shouldn’t? Maybe it’s a glass of wine, a small bowl of chips, or some chocolate. This is the week to say NO to the food or drink that is controlling you, so that you can prove to yourself that you can go without it!

4. Deep breathing for 3 minutes each day. 

Deep breathing is one of the simplest ways to control your stress levels, which carries over into your mental and physical health. Stress causes our bodies to release the hormones cortisol and adrenaline, and both of these hormones contribute to excess body fat. Combat your stress levels by setting a timer, closing your eyes, and focusing on taking deep inhales through your nose for the entire time. You’ll quickly learn how great you feel after, and will look forward to it each day! Bonus: do your breathing exercise outside to improve the quality of the air and feel even more energized.

5. Do a plank every day!

Planks are a simple exercise that are incredible for the entire core, glutes, legs, shoulders, and arms. Set a timer for either 20, 40, or 60 seconds, and get it done every single day! Learn how to do a proper plank here.