It’s been a wild few months, right? If stress has had you reaching for the cookies a little too often or parked on the couch binge-watching your favorite shows, you’re not alone. But guess what? Now’s your chance to take back control—and not just get back on track, but level up your health game!

Why? Because your health goals aren’t just about looking good—they’re about feeling unstoppable. A strong immune system and overall wellness are key to keeping you at your best weight and living your best life.

Ready to Build New Habits? Let’s Do This!

For the next 6-weeks, we’re focusing on realistic, sustainable changes that will boost your energy, support your immune system, and have you feeling awesome. Forget crash diets—no celery sticks for dinner here. We’re simply fine-tuning your habits to see real change.

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Week 1: Let’s Start Fresh!

Food Log + Highlighter Challenge

First things first: Write down everything you eat for 7 days. Be real with yourself and include the weekends! Every week, we’re going to use highlighters to mark up the good, the bad, and the delicious. Think of yourself as your own health teacher, grading your progress.

The Pink Challenge:

Highlight anything that metabolizes as sugar (think sugar, flour, dairy, alcohol) with a pink highlighter. Aim for no more than one “pink” per meal or snack.

Hydration Check:

Circle each glass of water (shoot for 8 per day, and 2 extra if you’ve had coffee or alcohol).

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Week 2: Get Your Greens and Get Moving!

Green Highlighter:

This week, we’re adding more fruits and veggies. Highlight every fruit or vegetable with green—your goal is one per meal or snack.
Get Active:

Already have a workout routine? Awesome. If not, start with just 10 minutes of activity a day. It could be as simple as a brisk walk or one of my YouTube workout videos (linked HERE). Let’s get that heart rate up and make you sweat a bit!

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Week 3: Protein Power!

Yellow Highlighter:

This week is all about protein. Highlight your protein sources with yellow—aim for one per meal or snack.
Add More Activity:

Bump up your daily activity by 5 more minutes! Mix it up—maybe a few squats in the morning, and a quick walk later.

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Week 4: Rock Star Mode

Time to start fresh with a new food log, using all three highlighters! Review how you’re doing so far. Not exactly where you want to be? No worries—grade your progress and add comments on how you can improve next week.

Now, let’s check in with how you feel before and after meals. If you’re famished before lunch, for example, you might need more protein or healthy fat at breakfast. Make small tweaks to balance your meals.

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Week 5: Sleep + Stress Reset

This week, we’re focusing on two essentials: Sleep and Stress. Are you waking up rested? If not, it might be time to improve your sleep hygiene—keep your room dark and cool, and switch your devices to night mode by 5 pm.

For stress, have a go-to plan when life gets crazy. Maybe it’s a hot cup of tea or a good book. Find what works for you and stick to it! (For more ideas, check out my book *SuperPowers, A Busy Woman’s Guide to Health and Happiness*—guys, it works for you, too!)

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Week 6: The Finish Line

By now, you should have reduced sugar, added plenty of proteins and veggies, and be hitting at least **30 minutes of activity** per day. Awesome, right? You’ve come so far!

But remember—this isn’t just about the next six weeks. These new habits are setting you up for a lifetime of health, energy, and feeling incredible. Living well is about consistency, so keep these habits going long after the program ends.

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Health is a journey, not a destination.

Keep leveling up your habits, and your body will thank you—every single day. Let’s make feeling good your new normal!

With Peace, Love and Health,

Adita

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©Copyright 2023, Adita Lang. Adita Lang works with individuals and groups to maximize their health through exercise and nutrition. She is available for Coaching and Public Speaking.

For questions or booking, please email her at info@AditaLang.com.

For recipes, lifestyle tips, and more visit her at www.AditaLang.com.