calendar july

Part 3: join the July challenge

Can you believe we’ve completed 16 days with a challenge already? Over half the month has passed, well done so far!

Have fun, make sure to stay on track and complete our final 15 daily health and wellbeing tasks.

Day 17 – Fridays challenge involves Fish

This may well be popular for some, perhaps it’s even your favourite takeaway option. This time though, we want you to pick a healthy option, try to avoid the beer battered fish – as tempting as it may seem. Bonus points for oily fish such as salmon or mackerel.

salmon on rice

Day 18

We’re going for 30 minutes today, remember to pace yourself. It can be walk, run, swim or cycle – you can even mix it up if you’d prefer. Why not warm up and start the 30 minutes in a run if you need to drop down to a walk but keep the pace fast.

woman running

Day 19

Is it a challenge to find a healthy snack? We had so many options we could have put up. Fancy an option packed with fibre and protein? Check out roasted Chickpeas – we know the recipe says to use plenty of oil, make sure to use the healthiest option, perhaps avocado oil might be best.

roasted chickpeas
Credit to Marco Verch for the original photo under Creative Commons 2.0.

Day 20

Busy start to the week? Spend some time by yourself and clear the mind. The best way to do this is through the practice of mindfulness. Mindfulness is the quality of being present and fully engaged with whatever we’re doing at the moment — free from distraction or judgement, and aware of our thoughts and feelings without getting caught up in them. Jump on Headspace and relax with guidance.

man looking out at a boat

Day 21 – dinner challenge

This evening calls for stir fry! The great thing about a dinner like this is that it can be packed full of veggies, be flavoured or contain ingredients to cater for all (e.g. chicken, tofu, prawn etc) and can have sauces like teriyaki, sweet chilli with rice or noodles to combine. Get creative, pick your favourites and there’s bonus points for using a large variety of vegetables.

stir fry

Day 22

Try out Couch to 5K- have you heard about our app? It can take you from a beginner runner to that 5k mark in 9 weeks of organised programming. After more info? Find out more here. This could be as simple as telling a friend, taking part in a session or downloading the app. There’s a pick of Laura, who features on the Couch to 5k podcast, Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson.

women exercising

Day 23

Can you go an entire evening screen free? The challenge is about distraction – ironic as in the past, screens were the distraction. Now, we use books or puzzles to help us wind down and experience a better night’s sleep due to less brain stimulation.

Perhaps try cooking a new meal for dinner, picking up a good book or finding your favourite board game from the cupboard.

person reading a book

Day 24

It’s Friday night – you may have tried your favourite takeaway creation last time, this time try to tackle something new. Feeling brave? Cook for some friends or family too 😉 Be creative this time, perhaps you don’t want to go out to your favourite restaurant yet – bonus points for trying to put the healthiest spin on your favourite dish.

roast dinner


We hope you’ve enjoyed our challenge to date, if you would like our free help with a specialist subject – from smoking cessation, losing weight, eating well, drinking less or moving more, fill out a short referral today to access our services.