January Jump-Start: A 31-Day Challenge to start your year off right

The start of a new year offers a fresh chance to build habits that improve your health. Over 31 days, you can reset your routine by focusing on four simple but powerful habits: eating real, whole foods; exercising four times per week; reading one chapter of the Bible each day; and limiting sugar intake. This challenge combines physical health with spiritual growth, as wellness involves more than just diet and exercise. By committing to these four areas, you build a solid foundation for your health.

Eat Real, Whole Foods Every Day

Eating real, whole foods means choosing foods that are as close to their natural state as possible. This includes fresh vegetables, fruits, nuts, seeds, quality proteins, and healthy fats. Avoid processed foods with added chemicals, preservatives, and artificial ingredients.

• Plan simple meals around vegetables and quality proteins like chicken, fish, or steak.

Eating whole foods provides your body with essential nutrients, supports digestion, and helps maintain steady energy levels.

Exercise Four Times Per Week

Regular physical activity strengthens your body, improves mood, and boosts energy. Exercising four times per week is a realistic goal that fits most schedules. You don’t need a gym membership or fancy equipment to get started.

• Take brisk 30-minute walks around your neighborhood.

• Try bodyweight exercises like squats, push-ups, and lunges at home.

• Lift weight 2x per week. Start low and gradually increase the weight as you get stronger.

Consistency matters. Exercise helps reduce stress, improves insulin sensitivity and sleep quality.

Read One Chapter of the Bible Each Day

Spiritual growth can provide guidance, peace, and purpose. Reading one chapter of the Bible daily gets you in the habit of prioritizing God and fills you with His word. Remember to reflect on the meaning as you read. This habit encourages spiritual growth and helps you start each day with God as your foundation.

• Choose a Bible translation that feels accessible and clear.

• Set a specific time each day for reading, such as morning or before bed.

• Keep a journal to note insights or questions that arise.

Limit Sugar Intake

Reducing sugar intake supports better health by stabilizing blood sugar, improving energy, and protecting teeth. Many processed foods contain hidden sugars, so awareness is key.

• Read nutrition labels to identify added sugars.

• Avoid sugary drinks like soda, energy drinks, and sweetened coffee.

• Use natural sweeteners like honey or maple syrup sparingly.