10 in 10 CHALLENGE WEEK 3 MONDAY, APRIL 19 – SUNDAY, APRIL 25 1. Drink Five (5) 8 oz glass of water per day. 2. Eat 4 fruits everyday. (1/2 cup = serving size) 3. Eat 4 vegetables everyday. (1/2 cup = serving size). 4. Eat breakfast each day. Make two breakfasts a healthy choice. 5. Spend 10 minutes upon waking and 10 minutes before you go to bed to stretch – in your bed. 6. Walk 20 minutes a day - three days of your choosing - over the next week. 7. Do 35 sit-ups or crunches four (4) days of your choosing over the next week. This can be done upon waking, before you go to bed or even while you are watching TV. 8. Brush your teeth twice a day. Floss twice per day. Schedule an appointment with a dentist within next six months if do not already have one scheduled. 9. Give thanks. Spend one afternoon or evening (an hour or two) with yourself in a mindful way, i.e., not watching TV. Take a casual walk, sit outside, listen to the sounds of nature and just enjoy being you. Earth Day is Thursday, April 22 – might be an opportunity to say a thank you to the earth and all her glory and just enjoy being alive. 10. Breathe. After stretching upon waking and after stretching prior to going to sleep, spend 1 -2 minutes breathing. Take deep breaths holding in for the count of 3 and letting out for the count of 3. Print out the attached handout with the following words: I WILL BREATHE!!!! adfads I WILL BREATHE!!!!