It’s been practically raining nonstop in my neck of the woods for the past two months, so I am very excited for more time outside this June. With summer approaching and farmer’s markets popping back up, a lot of us are naturally thinking about our diet (not in the restrictive sense!) and overall lifestyle.
That’s why I created #June303030. It is something that I’ve been thinking about for a while now. I wanted to share a realistic way to habit stack behaviors that are healthy, reasonable, sustainable and can actually make a long term difference in your life regardless of age, background, or fitness level. So here are the three simple goals.
- Move your body for 30 minutes a day, every day.
- Eat 30 different plant varieties per week.
- Keep it going for 30 days!
No apps, no weigh ins, no counting macros, and I’m not selling a complicated program.
Just you, your body, and a little structure to help you feel more energized, grounded, and alive. And hopefully you’ll join the little community I have on Instagram and cheer on other people who have the same goal!
So let’s break down the thought process behind this challenge.
30 Minutes of Movement a Day
Who Can Benefit
Your 30 minutes of movement can be of any type that you want. Yoga, weightlifting, walking your dog, swimming, hiking. Whatever gets you moving. The goal is simply increased and/or consistent activity. This is truly for everyone.
So to my friends that post beautiful yoga pictures for challenges but don’t actually move much otherwise, this is for you! No judgement, just an intentional way to stay more consistent.
Those of you who sit on the couch and doom scroll when you know you “should” get up and do some exercise, this is also for you! Two 15 minute walks a day and you have hit this goal!
Or maybe you have your movement dialed in, but want to eat healthier without dieting.
And everyone in between, yes this is for you!
Is 30 Minutes Even Enough to Bother With?
This is a common question I get. Don’t I need to workout for an hour and a half a day 9 days a week, 700 days a year? 🤣 No. Even a modest amount of exercise and movement can make a huge impact in your health and longevity.
- Cardiovascular Health
- Even regular moderate exercise like walking can significantly reduce the risk of heart disease, stroke, and type 2 diabetes.
- Bone and Muscle Strength
- Even regular moderate exercise like walking can significantly reduce the risk of heart disease, stroke, and type 2 diabetes.
- Improved Energy Levels
- Regular physical activity can boost energy levels, reduce fatigue (give it some time, you may be more tired at first if you are returning to activity after inactivity), and improve stamina.
- Better Sleep
- Exercise can help to regulate sleep patterns, improve sleep quality, and reduce insomnia.
- Mood Enhancement
- Every Legally Blonde fan knows that exercise releases endorphins and endorphins make you happy!
30 Different Plants a Week
Maybe you watched that Netflix documentary about how diversity is the secret to gut health. 30 plants sounds like a lot. Most of us have about 5-10 go to plants that we eat on repeat.
But I promise, I’ve tried it and it isn’t as hard as it sounds! It does take a little intention, but remember, you can choose from fruits and vegetables, herbs and spices, grains, legumes, nuts, seeds, and even tea!
You don’t need fancy recipes or expensive ingredients to get a little more diversity in your diet.
Instead of coffee (which also counts! Coffee is a plant!) and nothing for breakfast, grab some oatmeal, stir in whatever frozen fruit is on sale at the grocery store, a sprinkle of cinnamon, and a spoonful of peanut butter. Bam 💥5 plants.
Try swapping out rice for farro one night.
I’ll share more about why everyone is obsessed with fermented foods for gut health later in the month!
I’ve set the challenge for myself to share with you 4 days of 30 plants each, one per week. Some of these are make ahead meals to last you all week and a great base to get in the rest of your variety throughout the week. I’ll be sharing those here and over on Instagram.
30 Days of Showing Up
You don’t have to have military precision or a complicated fitness plan or be a high level chef to make this work. You just need to start and then keep showing up for yourself.
I’d love for you to join me for the entire month, but if you jump in halfway through, the win is in showing up and caring for yourself. The challege is about building habits that stick. Habit stacking is a proven way to make this happen, and 30 days is enough for somthing to become a habit!
You can do this!
How to Join
No forms to fill out or accounts to make or programs to buy. You can certainly take my idea and do this at home on your own. But I would love it if you joined me over on Instagram and tagged a weekly post with #June303030. My goal is to help people and build a community of like minded people to support each other. These types of things are always easier with friends!
A Note From Me! 👋
I created this challenge because I need it too!
I suffered a hamstring injury in December. I have not been able to maintain the same level of movement pracitce that I loved preinjury still to this day 6 months later. This has created a lot of self compassion and reevaluating what “healthy” really means when your capacity changes.
What I have found though lots of research and now personal experience is these core ideas, consistent movement, diverse food, and showing up for yourself, benefits everyone. Not just athletes. Not just beginners. Everyone.
So let’s do this together!
If you want to support me, take the time to comment on my posts and save or share them. You can also sign up for emails here on the website, check your spam or promotional folder after you sign up because you do have to opt in to recieve emails.
Living Wildly Well 