30 DAY CHALLENGE
Assignment – The main goal of this assignment is to get you to develop a healthy habit!
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Your goal is to do the challenge you choose every day for 30 days. (October 1st – October 30th)
You must log your challenge on the provided calendar.
o Each day you will circle Yes or No indicating whether or not you completed the challenge as
well as, one word to describe how you felt that day. If no is circled you must write why not.
At the end of the 30 days you will type a reflection about your 30 day challenge. A description of the
reflection will be handed out at a later date. Reflections will be due Wednesday, November 2nd.
Grading – This assignment is worth 50 points. You are not graded on whether or not you actually complete
your challenge on a daily basis, rather, your participation and effort in the assignment itself! In other words
BE HONEST, you will not get anything out of this assignment if you cheat!
Challenges – Below are a list of challenges. When considering your options, please ask yourself these three
questions to help guide you to a challenge that will benefit you in the end.
1. Are you already doing this every day? You should be picking something that you are currently NOT
doing or something a little outside your regular routine so that you develop a healthy habit.
2. Can you commit to doing this every day? Please don’t pick something that you know you can’t do for a
day or two.
3. Is this something that you can see yourself doing long-term? The point of this assignment is to get
you to develop a healthy habit. For some people it will take a few weeks and for others a little longer.
The assignment lasts for 30 days, but the ultimate goal is to get you to continue the challenge after the
last day.
 Do 200 quality sit-ups or crunches every day – not including what we do in PE class.
 Do 50-100 push-ups every day– not including what we do in PE class.
 Walk or run for 30 minutes every day.
 Workout 30 minutes every day. Example- DVD workouts (This class or team practices do not
count. This option is not recommended if you are already involved in any extracurricular
activity that exerts the body.)
 Eat Breakfast everyday – you must log what you eat for breakfast every day.
 Cook one healthy meal – you must log what you cook every day.
 Eat 4 servings of veggies every day – you must log what veggies you eat & serving size.
 No fried foods –you must log your foods every day.
 Drink 64 ounces of water every day
 Eat 5-6 small meals during the day each totaling 400-600 calories
 Pick your own – this must be presented and approved by your teacher.
Extra Credit: You may earn up to 25 points extra credit for this project if you can get your parent/guardian to
do this 30 day challenge with you. Challenges are much easier if you have someone to do it with! You must
pick up an additional calendar for your parent/guardian and they also must write a reflection at the end.
30 DAY CHALLENGE
COVER SHEET
Student Name ______________________________________________
Parent/Guardian Signature ___________________________________________
Class Period _________
Date ___________
o Yes, I wish to participate in this assignment with my child.
o No, I do not wish to participate in this assignment with my child.
Challenge ________________________________________________________________________
Please return this sheet by Friday, September 30th.
Challenge begins Saturday, October 1st.