30 Day Challenge
30 Day Challenge
Unlock a Better You
If it was easy, everyone would do it...
Seperate yourself from the rest, elevate your mood, energy, productivity, resilience and ultimately get closer to your goals by embracing 30 days of excellence.
The Challenge: 10 Daily Tasks for 30 Days
1- Digital Detox: Designate one full hour each day to be completely free of digital devices. 📵
2- Sun Salutation: Upon waking, go outside and perform 5-10 mins of stretching facing the sun before checking any digital products. ☀️
3- Cold Immersion: 1 min under a cold shower or in an ice bath. How cold? Uncomfortably cold but you can stay in safely. ❄️
4- Hydration: Drink at least, Men: 2.5 liters (85 oz) of water. Women: 2 liters(69 oz) per day.💧
5- Outdoor Exposure: Spend 1 hour of each day outdoors. 🌲
6- Train: Do at least 1hr of physical activity per day (run, walk, sport, gym, yoga etc) 💪🏼
7- Learn: Spend 15 minutes of each day reading a book, listening to a podcast or watching a masterclass. 📖
8- Social Connection: Show some kind of support to a friend or family member everyday. Example: Support and keep accountable a fellow 30-Day Xpand Challenge comrade. 🤜 ⚡️ 🤛
9- No Alcohol.🍺
10- Report: Complete the daily check list. ✍️
1- Digital Detox: Designate one full hour each day to be completely free of digital devices. 📵
2- Sun Salutation: Upon waking, go outside and perform 5-10 mins of stretching facing the sun before checking any digital products. ☀️
3- Cold Immersion: 1 min under a cold shower or in an ice bath. How cold? Uncomfortably cold but you can stay in safely. ❄️
4- Hydration: Drink at least, Men: 2.5 liters (85 oz) of water. Women: 2 liters(69 oz) per day.💧
5- Outdoor Exposure: Spend 1 hour of each day outdoors. 🌲
6- Train: Do at least 1hr of physical activity per day (run, walk, sport, gym, yoga etc) 💪🏼
7- Learn: Spend 15 minutes of each day reading a book, listening to a podcast or watching a masterclass. 📖
8- Social Connection: Show some kind of support to a friend or family member everyday. Example: Support and keep accountable a fellow 30-Day Xpand Challenge comrade. 🤜 ⚡️ 🤛
9- No Alcohol.🍺
10- Report: Complete the daily check list. ✍️