The 30 Day Challenge

Written by on September 24, 2021

I designed the “The 30 Day Challenge” as a motivational and informational tool to help you move forward and increase your wellness profile. You need a clear and focused path, a solid plan with realistic goals, and The Challenge will help you get there.

Dr. Michael Lange and I see it everyday… a person wants to make lifestyle changes, they have goals in mind, but just not sure how to get there. By using the 30 Day Challenge and The Lange Survival Diet, you have a positive foundation to build on. The following list are all “deal breakers” when it comes to building and maintaining a healthy lifestyle…I’m not saying you can never eat these foods again, they just can’t be on your regular plan.

NO….candy, cookies, cakes, pies, potato chips, taco chips, white bread, white flour, white rice, white potato, white sugar, milk chocolate, ice cream, alcohol, artificial sweeteners, fried foods, regular milk (use A2 milk).

Remember to hydrate…most people don’t drink as much water as they think they do.

Eat plenty of veggies, and be aware that although fruit is good for you, they are loaded with sugar and calories.

Exercise…find something that you really enjoy doing…lifting weights, tennis, swimming, walking, biking, yoga, tai-chi…whatever you choose will be fine as long as you are consistent…too often a person will think, ” I’m going to get in shape, so I’m going to train two hours a day, seven days a week”…it won’t happen, so set realistic goals. Remember, take baby steps, it’s not a race! Always rest and recover after any exercise or activity, you will not make gains if you don’t recover. Recovery includes, stretching, hydration, eating some protein (the best is one of the Fortifeye Performance Proteins), and mixing up a serving of Fortifeye FIT, the ultimate muscle fuel. I suggest a serving of FIT before your workout, and a serving of Protein and FIT after you finish your workout.

If you smoke…STOP…you know it’s bad for your body, I don’t need to tell you….do I?

Fast foods are off limits, but if you find yourself in that situation, just make wise choices…you know what they are.


Get some sunshine…in addition to supplying the body with a good supply of Vitamin D, it is what I call a “mental amplifier ” too. The days are gone where one might go to the beach and lay out for hours without any sun protection…it’s like smoking, you know better. Use caution of course, but we need some sun in our lives.

Develop a good mental attitude… work on being positive and living a happy life. Sure we all have bad days, and bad times, but a positive outlook will help get you through it. Try to be a spiritual being…this is a personal choice for you, but it does help to have a higher belief system, not only for the difficult times, but for everyday. Just like a diet or exercise program, it has to be comfortable for you.

Plan regular medical check-ups… be proactive in your healthcare, not reactive. Although it is not easy to establish sometimes, having a team of medical professionals that you trust and feel comfortable with is very positive.

Once you decide to begin, weigh yourself once a week at the same time of day, and keep track of it.

Start a fitness and nutrition journal, or a wellness journal, and keep track of what you eat, supplements, exercise and even add personal notes expressing how you feel…do you feel good today? How did you sleep? How is your appetite? Energy level? Tired? Mood? I designed a special fitness and nutrition journal that will soon be available on the website. It will help you stay focused and on target by making you accountable….for yourself!

It may take a bit of effort, and a little planning, but put yourself on a wellness path…your body will reward you for doing so. If you want to make changes in your life…don’t wait…do it today!

Good luck, you can do it!

Dr. Richard Hall PhD SNS CPT
Fortifeye Performance Nutrition

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