60-Day Start Challenge

Today’s the day! We are kicking off the Get Healthy U TV 60-Day START Challenge and I’m so glad you’ve joined us! You’ve already taken the first step toward making a healthier and happier you! In case you missed it, here is your calendar that will guide you through the 60-day journey. Print out this worksheet each week to help keep you accountable and track your progress!

Download Challenge Calendar

Follow along with the short (but effective) workouts and wellness tips provided on the calendar — all things to start doing and a few bad habits to stop doing. 😉 Every week, in addition to what is on the calendar, I want you to also:

  • Take time to write your personal goals on the worksheet.
  • Drink ½ your body weight in ounces of water daily. (Ex. 140 pounds = 70 oz water)
  • Move your body for at least 10 minutes a day.
  • Eat more fruits and vegetables every day.
  • Intentionally keep a positive mindset.
  • Keep track of your progress using the worksheet to check off the goals you achieve each day

  • Every single day, I drink at least half my body weight in water. In the morning, before I eat or drink anything, I reach for a big glass of lemon water. I squeeze about half a lemon into 12 to 16 ounces of room temperature water and sip. This has always been one of my favorite tips to share with people who ask for an easy tip to start right away for better health. And I don’t just recommend it because it adds a nice taste to your water; lemons have so many health benefits! Here’s why you should be gulping lemon water down daily:

    1. Flushes Out Toxins
    When you drink lemon water, you are actually helping to cleanse your body. Lemon juice stimulates the natural enzymes in the liver, which in turn, helps it to flush out toxins! Consider it nature’s built-in detoxifier! Starting your day with lemon water helps to reset your body for the new day ahead.

    2. Balances pH Levels
    Contrary to what most people believe, lemon water, although acidic in nature, is actually treated by the body as a base once ingested. Most of us tend to consume an overabundance of acidic foods, thus lowering our body’s pH level. Lemon water can help the body maintain a balanced pH state, alkalizing the blood and reversing the negative effects of highly acidic foods.

    3. Assists in Weight Loss
    Lemons contain a soluble fiber called pectin that has been shown to help with weight loss. And since liquid calories add up faster than we’d like to believe (just think about your daily Starbucks with whip for a second), lemon juice is a delicious way to add variety to your water without calories!

    4. Immune Booster
    When you think of an “immune boosting” fruit, oranges probably come to mind, right? Well, lemons should be included on your shortlist, too! Lemons are high in both potassium and vitamin C. The potassium will stimulate brain and nerve function and help control blood pressure, while the vitamin C will help fight against colds and the flu.

    5. Digestive Boost
    A study in the “International Journal of Food Sciences and Nutrition” released in 2011 stated that taste receptors for bitter substances trigger your pancreas to secrete digestive enzymes and your gallbladder to release bile. This helps the digestive process along and makes the process of eliminating waste products from the body easier, which, let’s be frank, is a great thing!

    Are you struggling to get enough protein in your diet? Many women do but there’s an easy way to fix that: smoothies! It’s my go-to breakfast because they are quick, easy and oh so yummy! I always add BiPro protein powder to my smoothies for an easy way to get in extra protein. It’s a whey isolate which is better than a concentrate and it goes through an advanced process that filters out fat, lactose, sugar and carbohydrates. In addition, it’s clean, easy to digest and comes in a variety of flavors.

    Check out some of my favorite smoothie recipes below and enjoy!

  • Peanut Butter and Acai Smoothie
  • Creamy Cashew Banana Smoothie
  • Raspberry Beet Smoothie
  • Honey Triple Berry & Soaked Oat Smoothie
  • Green Energy Smoothie
  • Raspberry Peach Tea Smoothie

  • Gut health has become a popular topic in health circles over the last several years. And for good reason! Improving your gut health does so many wonderful things for your body, it’s hard to keep track.

    Here are just a few benefits of having a healthy, balanced gut microbiome:

  • Increased energy levels
  • Stronger immune system
  • Improved mental health
  • Balanced hormones
  • Easier weight loss
  • Clearer skin
  • People refer to the gut as the “second brain”.The brain and the gut communicate with one another constantly, which is just one reason why stress can directly affect your stomach. (Have you ever had a “nervous stomach?”) The balance of your gut microbiome can affect everything from inflammation to weight gain and even your mood. It’s clear to see that if we don’t take care of our gut health, the rest of our body takes a serious hit.

    Heal your gut by making some small dietary changes:

  • You should slowly incorporate more fermented foods into your diet, like kombucha or kefir. Balance your body with probiotics.
  • Eat more whole grains, nuts, load up on veggies, beans and fresh fruits.
  • Eat more dark chocolate (the higher the percentage of cacao, the better!) and foods with polyphenols.
  • Cut the sugar and artificial sweeteners.
  • Reduce stress.
  • Get a good night’s sleep.

  • This week, I want to talk to you about something near and dear to my heart: macronutrients. By understanding your macros, it will change the way you eat forever. If you’ve never heard this information before, I want you to know that it may feel overwhelming at first but we have an entire beginner’s guide to understanding macronutrients.

    Plus, the worksheets I’m providing will be critical for your learning; please take advantage of them! We created a macronutrient cheat sheet for you that will make your life SO much easier, a Venn diagram breaking down carbs, protein and fat and a food tracking worksheet. And we created calculators for you to be able to figure out exactly what your breakdown looks like. I also like using this calculator!

    Being active on a daily basis is one of the best things you can do for your health. Your body isn’t designed to sit all day. And movement does not have to be complicated! It can be a 10-Minute Workout, a walk around the block or utilizing a standing workstation. Getting up and moving around can cure chronic conditions and can slow the aging process!

    And the best part?! Movement is free medicine with almost no side effects and proven benefits!

    If you need motivation to move more this year, check out this list of benefits!

  • Lowers blood pressure
  • Controls blood sugar
  • Helps control weight
  • Good for the heart
  • Lowers cholesterol
  • Relieves pain
  • Reduces falls
  • Improves memory
  • Enhances your immune system
  • Improves bone strength
  • Helps improve sleep
  • Reduces stress
  • Relieves constipation

  • Need a new challenge? Check out all of our other challenges here. Or if you like the idea of focusing on one small thing each day, check out my 101 Fitness Tips that can lead to awesome results and lasting change!

    Thanks so much for participating in this challenge with me. I do hope you feel proud of yourself; I know I do!

    Until next time,
    Chris Freytag

    • (will not be published)

    70 Responses to “60-Day Start Challenge”
      • Kris

        Ready to start too!! This will be 3 calendars I am currently working on!! Trying to bring myself out of the dark place I’ve gotten into.

        • Angela

          Dark places are so lonely, so I hope you’ve pulled yourself out of its reaches and are having a wonderful 2021! YOU’ve got this!! Take care.

        • Cheryl

          Oh my gosh! I’ve been trying to figure out what is wrong with me and you just brought it to my attention, I too have been in a “dark place” with no desire to turn it around. Well, today is that day!!! We’ve got this!!!

    1. Brenda Thayer
      Brenda Thayer

      I am hoping this will get me motivated to get back on track I lost over 90 pounds a couple years ago and was doing well with maintaining until a bad fall put me in the hospital for three months about a year ago I am not sure why but I just kind of lost interest and hope and honestly had an I don’t care attitude since. now it is time to get back in the game no more excuses

      • Sandra Kreps
        Sandra Kreps

        I attend a kickboxing workout 2-3 times a week that is designed for patients with Parkinson’s Disease. I am interested in workouts for the other days of the week

    2. Maria ELENA Blecha
      Maria ELENA Blecha

      I really wanted donughts this mroning, instead I had a cup of hot chocolate and some oatmeal with an apple. Thnaks

    3. Jeanette Felski
      Jeanette Felski

      I’m excited to start the challenge but I’m not able to lose any weight. I’ve been walking indoor and outdoor because I am not able to lift anything greater than 5lbs. I can do bodyweight exercises but only with my right arm since I am in recovery from a left ulnar nerve decompression surgery. I hope that everyone has fun during the challenge!!! 🙃

    4. Sheri

      This is a great challenge to offer the group. Wonderful for community! Creating a healthier world.

    5. Margaret

      I’m 71. I hope this isn’t too vigorous. I love the courses I’ve taken from here, and I hope this challenge will help me along. I do have some physical problems but I’m willing to start and do what I can.

      • Customer Service
        Customer Service

        Hello Margaret,

        Thank you for contacting us.

        Everyone is welcome to join our challenge. We do suggest you contact a your doctor prior to starting any new programs.

        If you have any other concerns, please contact us at 1-844-278-2050, or chat with us on our site.

        We greatly appreciate your business!


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    6. Germaine Robison
      Germaine Robison

      I see the calendar but don’t know what or how to do the exercises. Is there an explanation on each daily exercise somewhere. Or, do you just do 10 minutes of any movement? TIA

      • Customer Service
        Customer Service

        Hello Germaine,

        Thank you for contacting us.
        In regards to your inquiry, click on any of the 7 challenges. Sign up for the free challenge, then download the calendar on the next page. Each day on the challenge calendar has a clickable link. Our workout calendars are full of variety, so you won’t get bored!

        During the challenge, we will send you emails full of meal and nutrition advice with the Get Healthy U TV newsletter. Stay up to date with these favorite meals, hacks and tips to enrich your challenge experience!

        If you have any other concerns, please contact us at 1-844-278-2050, or chat with us on our site.

        We greatly appreciate your business!


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        • Mary.Snyder

          I would love to tr6 this challenge. However one problem for me is trying to gain weight.I also have a movement disorder that is currently being determined.Parkinson’s has been ruled out as well as Hodgkin. I also have osteoarthritis, a compression fracture in my spine
          . I try to do stretches. and short walks. I live on the second floor so I have to climb two short flights to do laundry once or twice a week.
          I am also on pain medication. Do you have any ideas on how I can gain
          weight and any exercises to help strengthen stamina and core muscles.
          Thanks for your help.

          • Customer Service
            Customer Service

            Hi Mary. Great to hear from you. Sorry to hear about this movement disorder you are dealing with. That must be so challenging along with the fracture in your spine. Wow-I’m so proud of you for looking to continue movement and exercise!

            We are not medical experts so we cannot address any of those specific issues concerning your health. However, we can tell you that in order to gain weight in the right way you will need to strength train and add calories to build up your weight. There is a misguided conception that lifting weights alone will build muscle. But the truth is that your body needs a fuel to build that muscle from so you’ll want to add extra calories into your daily intake. Of course quality calories are important so look for lots of healthy protein and fats in addition to your regular nutrition.

            WE have great strength training workouts including beginner level. Here are a few programs for you to look at:

            Burn & Build


            Walk Sweat Sculpt – (indoor walking plus strength training)

            Serious Strength Program – (this is not beginner level but you could certainly modify and take it to your own level)

            Take a look through our other workouts and you will find even more you might enjoy. Hopefully this helps you get started.

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    7. Darlene

      Pre-planning is a must! I have a sweet tooth and have been for the most part eating moderate keto,low carbs, moderate protein and no sugar.Mind you I binged on sugar over the holidays because there was chocolates given as gifts and I didn’t prepare and had nothing frozen to fall back on.Its key to take a day to cook and bake to stay on track but very doable.I follow a gal/I dream of food all day who is very professional and has written a few books.Her recipes are great!Also Dr Berg on U tube,he is passionate about teaching people and has helped people world wide with health and weight issues.He is extremely thorough in helping people understand how the body works.Ive never had a serious weight issue just the fluctuations of manapause which was once 15lbs over but I’m a foodie and do not believe in deprivation toward food and know and learned pre-planning is the answer.Good luck to all and remember when you are deprived you’ll stay on track and when you see results you will be inspired.Combining the right food choices with the workouts here has kept me where I need to be!

      • Darlene

        Sorry for the error about deprivation I meant to say when we are not deprived we will be successful!

    8. Karen

      Covid 19 lockdown is a good way for me to get back into the swing of things! Looking forward to getting healthier this year!

    9. Lynn A Hales
      Lynn A Hales

      Just moved across the country! Need to get back on track…eating well, exercise regularly.

      • Customer Service
        Customer Service

        Hi Carol. You can download the calendar and start at anytime. The titles of the videos are listed for each day. If you have any questions please give our customer service team a call at 1-844-278-2050.
        Get Healthy U TV Video Membership

    10. Julie Parenti
      Julie Parenti

      I just started this today but can’t figure out how to add the calendar to my content. First workout was amazing!

      • Customer Service
        Customer Service

        Hello Julie,

        Thank you for contacting us.

        I have included troubleshooting instructions below for you to try.
        If you are using a mobile device, please delete your internet history. To clear your cache, please click the link below and select the appropriate browser:
        If you are using a computer, please attempt a hard refresh of your browser by pressing and holding Ctrl + F5 on your keyboard.
        If you are on a Mac, please attempt a hard refresh of your browser by holding ⇧ Shift and click the Reload button. Or, hold down ⌘ Cmd and ⇧ Shift key and then press R.

        If you have any other concerns, please contact us at 1-844-278-2050, or chat with us on our site.

        We greatly appreciate your business!


        Get Healthy U TV Video Membership

    11. Anne Baird-lynch
      Anne Baird-lynch

      Looking forward to getting started this challenge
      Thanks for the offer

      • Gladys Holloway
        Gladys Holloway

        Need to be able to get around,don’t want to stop being able to.

    12. Paula

      I am just beginning, I’m 66. I can’t get down on the floor,are there chair exercises in a video?