The vibe for 2026 is “Healthy!”
New year? How about a healthier, new you, too?
Each week on Mondays starting on January 12, 2026, we’ll provide challenges designed to help you make simple-to-implement habit changes that can lead to living a healthier lifestyle!
You’ll feel better and reduce your risk of chronic diseases like heart disease and Type 2 diabetes, too!
Challenge participation is 100% free! Join now!
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Tips for a healthier new you go live in just
Jump to Weekly challenges
Each week features a different “Vibe” or theme for the week. Weekly vibes and tasks are released on Mondays by noon starting on January 12.
Joining the challenge is easy!
Step 1: Sign up. Just click on the “Join the Challenge” button to sign up.
Step 2: Follow us on social for encouragement and updates!
Instagram @gnrpublichealth
Step 3: Share this page with family and friends so others can learn simple tips that can help improve their health, too!
What can I expect when I sign up?
GNR Public Health is here to help you protect yourself and your future.
We know how difficult it can be to get healthy. Each week, starting on January 12, we’ll share easy-to-implement habits that can help you build a healthier you!
There’s a new theme each week that builds on the previous week’s challenge to keep you progressing. The challenges are simple, too! Pick one or two to focus on, and you’ll be on your way to a healthier you in no time.
You can even keep track of your progress by using customized weekly trackers.
The Challenges
We start on January 12, 2026. Not signed up? Join the challenge now to get notified when we release the weekly challenges!
Week one Vibe
coming january 12
Why this week's vibe is important
Available on January 12, 2026, by noon.
Challenge Items
Available on January 12, 2026, by noon.
This week's tracker download
Available on January 12, 2026, by noon.
Week one Vibe
Stay Hydrated
Step One: Learn why this week's vibe is important
According to the CDC, getting enough water every day is important for health. Drinking water can prevent dehydration, which may cause unclear thinking, mood change, overheating, constipation, and kidney stones.
Drinking enough water keeps the body hydrated, which helps the heart more easily pump blood through the body. It also helps muscles work efficiently. If you’re well hydrated, your heart doesn’t have to work as hard.
The American Heart Association notes that dehydration means your body doesn’t have enough water, which can make you feel really thirsty and cause other problems such as dizziness, feeling tired, swollen feet, a headache or even life-threatening illnesses, such as heat stroke.
Step Two: Choose your challenges for the week
This week’s challenge will help you learn how to build a consistent hydration routine and understand the importance of daily water consumption.
Daily Action Options
Choose 3–5 to use throughout the week. Can’t do that many? Pick one or two!
Be sure to read “Why it matters” to understand why making these small changes can help make a difference.
- Drink 8 oz. (1 cup) of water right after waking up.
Why it matters: Jump-starts hydration after sleep and boosts alertness. - Track your water intake for one full day using your phone or a tracking bottle.
Why it matters: Awareness increases consistency and prevents dehydration. - Replace one sugary drink with water or flavored water.
Why it matters: Lowers calorie intake and improves metabolic health. - Carry a reusable water bottle all day.
Why it matters: Visual cues encourage more frequent sipping. - Set at least 3 hydration reminders on your phone.
Why it matters: Prompts help build the consistency to form a habit.
Next: Download the Healthy Vibes Week One Tracker below to follow your progress.
Step Three: Track your progress
Let’s keep track of how great you’re doing! There’s no need for perfection, just try.
- Download the Week One Tracker
- Mark the challenge items that you want to try.
- When you complete the item for the day, check off the item under the day you completed it.
- When you check a challenge item off, congratulate yourself! You’re on your way to healthier living.
Tips:
Print the tracker on a printer or open the file on your phone or tablet to mark it electronically.
Remember, choose a few items that you think you can complete – there’s no need to try to do them all.
Enlist a friend to do the challenge with you. If you have a hard time, doing things like this alone a friend can help. Ask them to sign up!
Week two Vibe
coming january 19
Step One: Learn why this week's vibe is important
Available on January 19, 2026, by noon.
Step Two: Choose Your Weekly Challenges
Available on January 19, 2026, by noon.
Step Three: Track your progress
Available on January 19, 2026, by noon.
Week two Vibe
Eat healthier
Step One: Learn why this week's vibe is important
The CDC states that there are multiple benefits to eating healthy foods such as fruits and vegetables.
Some of the many benefits include:
- May help you live longer.
- Keeps skin, teeth, and eyes healthy.
- Supports muscles.
- Boosts immunity.
- Strengthens bones.
- Lowers risk of heart disease, type 2 diabetes, and some cancers.
- Supports healthy pregnancies and breastfeeding.
- Helps the digestive system function.
- Helps achieve and maintain a healthy weight.
According to Harvard University, a diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. Their low glycemic loads prevent blood sugar spikes that can increase hunger.
Additionally, the CDC says Children need fruits and vegetables daily for healthy growth and brain development. Early eating experiences can also affect how we eat as we get older. This is why it’s so important to introduce young children to healthy foods, including a variety of fruits and vegetables.
To help children grow strong, include fruit and vegetables with their meals and snacks. Fresh, frozen, or canned options are all OK. With canned vegetables, look for products with low sodium. With canned or frozen fruits, choose ones with little or no added sugars.
Get started today! Choose your challenges for the week!
Step Two: Choose your challenges for the week
This week’s challenge will help you improve nutrient intake through simple, sustainable food choices.
Daily Action Options
Choose 3–5 to use throughout the week.
Be sure to read “Why it matters” to understand why making these small changes can help make a difference.
- Add at least one fruit or vegetable to every meal.
Why it matters: Supports immune health and reduces chronic disease risks. - Swap one processed snack for a whole-food option (nuts, yogurt, fruit).
Why it matters: Reduces added sugars, sodium, and preservatives. - Choose whole grains once per day (brown rice, oats, whole-wheat bread).
Why it matters: Improves digestion and stabilizes blood sugar.
Resource: USDA ChooseMyPlate – Grains - Eat a protein source with every meal.
Why it matters: Supports feeling full and maintaining muscle. - Try one plant-based meal during the week.
Why it matters: Increases fiber and nutrient density.
Step Three: Track your progress
Tracking your progress will help you see how far you’ve come!
- Download the Week Two Tracker
- Mark the challenge items that you want to try.
- When you complete the item for the day, check off the item under the day you completed it.
Tips:
Print the tracker on a printer or open the file on your phone or tablet to mark it electronically.
Remember, choose a few items that you think you can complete – there’s no need to try to do them all.
Enlist a friend to do the challenge with you. If you have a hard time, doing things like this alone a friend can help. Ask them to sign up!
Week Three Vibe
coming january 26
Why this week's vibe is important
Available on January 26, 2026, by noon.
Challenge Items
Available on January 26, 2026, by noon.
This week's tracker download
Available on January 26, 2026, by noon.
Week Four Vibe
coming February 2
Why this week's vibe is important
Available on February 2, 2026, by noon.
Challenge Items
Available on February 2, 2026, by noon.
This week's tracker download
Available on February 2, 2026, by noon.
Week Five Vibe
coming February 9
Why this week's vibe is important
Available on February 9, 2026, by noon.
Challenge Items
Available on February 9, 2026, by noon.
This week's tracker download
Available on February 9, 2026, by noon.
bringing it all together
What now?
Available on February 16, 2026, by noon.