This week, the first in April, marks 100 days until schools break up and it is officially the summer holidays. It’s come around pretty quickly, but don’t feel like you’ve run out of time. Whether you’re looking to bulk up or slim down, getting more active or more nutritionally aware, here are 100 small changes that will add up to a big difference come beach-time. Scroll down to find the five posters for you to print off and display as a reminder. You’re welcome!
1. Make a meal plan for the whole week
2. Swap tortillas for fresh lettuce wraps
3. Build up your willpower
4. Leave the car and cycle to work instead
5. Record all of your measurements
6. Make sure to warm up and cool down before and after exercise
7. Eat poached eggs instead of fried
8. Take a shopping list to the supermarket
9. Make a back-up plan for exercise, just in case
10. Swap push-ups for squat thrusts
See how to do a squat thrust here
11. Keep track of your healthy eating with a food diary
12. Get to bed an hour earlier
See more tips for getting a good night’s sleep
13. Cook enough breakfast to last the whole week
14. Do jumping jacks to help your heart
See more exercises for heart health here
15. Swap to a spray oil for cooking
16. Factor in some exercise at home
17. Get outside during your lunch break
18. Ask a trainer about a brand new exercise
19. Buy a new workout kit
20. Drink skimmed milk instead of semi-skimmed
21. Spend a day tidying the garden
22. Add an extra five minutes to your workout
23. Eat dark chocolate instead of white
Click here to find out more chocolate facts
24. Sign up to a charity run and start training!
See our guide to beginner’s running here
25. Learn some motivational mantras
Read our favourite mantras here
26. Get a pedometer and track your daily steps
27. Invite your friends over for dinner to avoid eating out
28. Don’t just watch the kids playing – join in!
29. Focus on some seasonal food
See our picks for April here
30. Spring clean your kitchen cupboards
31. Find a mate and share your weight loss journey
32. Walk around when talking on the phone
33. Swap sugar for sweetener in drinks and cooking
34. Use cacao powder instead of cocoa powder
Find out the difference between cacao and cocoa here
35. Try running faster for a shorter amount of time
36. Stand on the train instead of sitting
37. Swap in some detoxing ingredients
See our top ten detoxing foods
38. Go out shopping instead of ordering online
39. Flavour your food with herbs and spices
Find out the detoxing benefits of herbs and spices here
40. Swap a coffee date for a walking coffee date
41. Melt away your muffin top
See our exercise guide here
42. Change spaghetti to courgetti
43. Swap lunges for mountain climbers
See how to do a mountain climber here
44. Eat apple slices with cheese instead of crackers
45. Order your salad dressing on the side
46. Have a TV-free evening
47. Order the dessert, but share it
48. Join your local team
49. Drink alcohol within the guidelines
Find out more about the guidelines here
50. Follow an online fitness blog
51. Pick up an Americano instead of a Latte
52. Sprinkle on some cinnamon to boost your metabolism
53. Do planks instead of sit-ups
See how to do a plank here
54. Dust off your recipe books and get inspired
55. Sign up for a dance class
56. Swap the treadmill for a skipping rope
57. Make friends with somebody at the gym
58. Eat papayas to boost vitamin C
Find out the benefits of vitamin C here
59. Drink freshly squeezed juice instead of shop bought
60. Freshen up your workout playlist
61. Swap normal potatoes for sweet potatoes for a vitamin A boost
Find out why you need vitamin A here
62. Try out a high intensity workout
63. Make your own dips for snacking
See our beetroot hummus recipe here
64. Go for a bunless burger
65. Drink a glass of water when you wake up
66. Stick to tomato based sauce
67. Increase the incline on the treadmill
68. Plan some activity with your partner
See our guide to being healthy as a pair
69. Fill the freezer with batch-cooked, healthy meals
70. Do something active with your friends instead of just going for dinner
71. Eat Greek yogurt with fruit instead of a fruit yogurt
72. Exercise at your desk
Here are some office workout ideas to choose from
73. Trim the fat off before you cook it
74. Swap one builder’s for a herbal tea
Read the detoxing benefits of tea here
75. Eat at home before you go food shopping
76. Get outside for today’s workout
77. Eat two portions of fish this week
Click here for our roasted cod recipe
78. Walk up the escalators as well as the stairs
79. Eat wholemeal instead of white bread
80. Swim some lengths to improve your lung health
81. Eat a banana when you’re craving a biscuit
82. Walk to the next bus stop instead of waiting
83. Book an activity you haven’t tried before
84. Make healthy pancakes for breakfast
See our pancake recipe here
85. Swap normal veg for a green veg
See how green vegetables can help you detox here
86. Take before and after photos
87. Use avocados in place of butter and mayo
88. Do a workout before starting work
89. Factor in some exercise on holiday
See our poolside workout guide for ideas here
90. Eat a home cooked meal before a night out
See our fantastic recipes on our Pinterest page here
91. Swap salad dressings for balsamic vinegar
92. Try a crazy-sounding superfood
See our predictions for 2016 superfoods here
93. Make your take-away favourite from scratch
94. Keep a jug of water by your desk…and drink it!
95. Add some dumbbells to your lunges
96. Boost your iron intake to improve your workout
See what foods contain iron here
97. Order steamed rice instead of pilau or egg fried
98. Swap alcohol for a healthier alternative
Click here for some delicious recipes
99. Share all of your successes with a loved one
100. Reward yourself! It’s been a fab 100 days
Print out all five of our posters below and display them to make sure you stay on track until summer.
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- Days 1-20
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- Days 21-40
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- Days 41-60
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- Days 61-80
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- Days 81-100
