Healthy Habits 21-Day Challenge
I offer a 21-day challenge that helps clients create new habits and experience improved health, often decreased pain, increased energy, and weight loss!
If you would like to try the FREE 21-Day Challenge, just message me and I will send you the app to use along with instructions. You can pick your day to start or do the Challenge with a group.
Here is the list of things you try to do every day during the challenge:
Expressing gratitude
Exercising
Eating fruits and vegetables
Drinking the appropriate amount of water for your size
Taking supplements
Doing grounding
Reading (your choice!)
Avoiding all white flour, fried foods, carbonation, refined sugar, and alcohol
It's a lot!
There may be some imperfections. Just do your best and you will be better off.
Refined Sugars
A link to an article that explains the reasoning for limiting your refined sugar intake. If you need something sweet, use honey, maple syrup, and fruit.
Reasons to remove white flour:
Results of recent studies identifying the problems with refined flour:
American Heart Association- Eating whole grains instead of refined grains has been shown to improve cardiovascular risk factors
WebMD- white flour and alcohol increase your risk of colorectal cancer
Mayo Clinic states it is one of the foods to be eliminated to lose weight and to eat less
Cleveland Clinic lists ‘refined carbs’ as a source of inflammation
Exercise:
The nature of our bodies is they need to move to maintain health. Finding time to exercise is self-care.
Tips:
Don't overdo it. Going too hard is a fast way to burn out.
Mix in light days along with the hard days.
Make a plan ahead of time so you have already decided what you are going to do.
Write it down to increase the likelihood it will happen.
Exercise Ideas:
Walking, yoga, cycling, stretching, ping pong, racquetball, swimming, and lifting weights. Do things that you enjoy or that you have wanted to try.
There are also numerous free resources for workouts and classes you can do at home. Some of my free favorites on YouTube are: Jeremy Ether (mainly weights), Coach Kel (barre, floor, sometimes hand weights), Yoga with Adriene, and Breathe and Flow (Yoga).
If you decide to exercise in chunks over the day, here is one idea to get some work in:
Alternate planks in 1-minute intervals with 1 minute of wall sits, do for 10 cycles. That's 20 minutes!
You can increase the intensity by increasing the length of the interval, adding weights, or making the planks into push-ups.
If you have wrist or shoulder issues, you can use the wall OR you can lie face-up on the floor, use hand weights at shoulder height, straight arms, then use your chest to push the weights closer to the ceiling and then back to start for reps. (See photos)
Doing Grounding During the Challenge
Some ideas for winter:
Be near moving water
Touch snow or ice
Use certain yoga poses
Wear natural fabrics
Soak in a hot bath
Massage
Walk in the forest
Sun meditation (indoor or outdoor)
Use a grounding mat (there are lots of options on Amazon!)
Smoothie recipes to try that provide high dose phytonutrients, antioxidants, and fiber.
Banana Mango Smoothie Recipe
1 Banana
1 C mango chunks (fresh or frozen)
1 C orange juice
1 C cherries (frozen)
2 C spinach or flat-leaf parsley
1/2 lemon juiced
Use a blender to mix everything until creamy. Best if served immediately
Green Smoothie
1 C Spinach
1/2 Cucumber
1 Green Apple
Juice of 1/2 lemon
1" fresh ginger
1 C water
Blend all to desired consistency.
Banana Berry Smoothie
1 Banana
1 C raspberries (fresh or frozen)
1 C Strawberries (fresh or frozen)
1 1/2 C coconut water
1/4 tsp cinnamon (opt)
TRY the 21-Day Challenge for FREE:
Your daily achievements are recorded in an app I will send a link for. No one sees this information, it is just feedback that you give to yourself.
All of the activities in the challenge will increase your wellness. I will message tips and encouragement regularly throughout the challenge
By the end of 3 weeks, it will be easier to find ways to incorporate the healthy activities because your brain will have developed the neural pathways that are sometimes called habits!.
This is the perfect chance to invest in your wellness for FREE!
I look forward to hearing how you have benefitted from participating in the Healthy Habits Challenge.
Bonus offer for December:
Get a FREE full-size bottle of Digestive Enzymes with all Epigenetic Mapping services purchased in December. A $32 value!