A fun and super easy health challenge for National Wellness Month: get on track before you’re back to class.
Summer is coming to an end, back to school is right around the corner and life is about to get BUSY, with a capital "B" prioritize your health for this month and join our challenge to rock the next few months with renewed energy!
Don’t worry, every day of this health challenge will have a simple action; we’re looking for small and incremental changes that help you reach your health goals - not deter you from them.
To prepare for a healthier you, we’re going to start cleaning out the house: meaning what you feed your body and your mind.
The easiest way to start a body and liver detox is to bring your body back to its ideal alkaline levels. Before breakfast, mix one freshly squeezed lemon into a cup of warm water and drink it up. This is part of our 14-day lemon water for weight loss protocol, feel free to check it out as a follow-up.
If you’re on the 11th floor, stop at the 10th floor and do one flight of stairs, but if you’re up for it - do the whole thing! If you don’t have stairs try to walk 150 steps more than usual today.
Putting your phone on airplane mode and keeping it away during your meals will allow you to focus more on your food, savor it, and detox from your device. This small change helps to slowly reset several of your hormones, including cortisol, melatonin, leptin, and ghrelin - the most important ones in the hormone weight loss connection.
Add more nutrients to your day and support liver detox. The USDA recommends five portions of fruits and vegetables per day, drinking vegetable-based juice helps you hit that mark with little effort.
There’s more to the world than lettuce, tomato, broccoli, and kale. Try a new healthy vegetable or legume today. Here are a few ideas:
Whether it’s the news, a couple of friends that drive you nuts, or some accounts that make you feel like comparing yourself - ditch them. Hit unfollow, snooze, or block. You’re doing your nervous system a favor.
Yes! A great way to relax and help your hardworking liver (which we never think of, unless there are symptoms of unhealthy liver function) by doing one of these three routines or poses at the end of your day.
Well done! You’re killing this health challenge.
Do you love to exercise? No? That’s fine, we’ll help you move your body in a way you like. The Heart Association of America recommends 150 minutes of exercise every week, let’s make our health challenge a fun one!
Don’t be scared by the name Fitness Marshall, you’ll likely be laughing too hard to notice you’re moving your body. We really like this one, follow “Remi” for the simplest version. Bonus: the kids will have fun.
If you can’t be among trees or waves, then take a 15-min walk around your neighborhood carrying nothing. Your health challenge today is just to move your body.
Yoga looks daunting when you people do headstands, but there are many beneficial and short routines you can do at home before you take a shower. Try this 10 Min Slow Stretch by Sara Beth Yoga
This super easy routine is only 11 minutes long and gets your heart pumping- you can do it while watching TV! Try the Feel Good Warm Up Cardio by the Fitness Blender.
If you work at a desk, drive, or spend six to ten hours sitting per day, your muscles are likely contracted and in pain. Your health challenge is to get up, move and do some small stretches. Need ideas? This 4-min video by FitYourSpace shows you precisely what to do.
Just go for it, block out 20 minutes of solo time and go for a power walk that gets your heart pumping. You want to be able to breathe, but not sign a Broadway tune (well.)
Do ten squats, ten push-ups, and ten lunges. Before you head out for your day or as soon as you get back, it will be over quicker than you know it and level up your health challenge.
If you can hold it for a minute, even better. But just securing those 40 seconds in the day will give you a slight kick in the pants.
You’ve been detoxing, exercising, and amping up the cardio - it’s time to live in the present. Our attention spans are evolving, and we need to re-learn to appreciate the now. This part of the health challenge looks easy, but may actually be the hardest!
If you don’t have a journal, take a moment to write a note on your phone and explore for a few minutes three things you can feel grateful for and why.
Get some Vitamin C and other clear skin diet foods, in these deliciously refreshing popsicles. Just add some chopped kiwi and strawberries to our GLOW lemonade (full of skin-loving collagen) and freeze in a mold. Eat them mindfully, paying attention to color and texture.
Try to answer a crossword puzzle without using your phone or the computer, play some classical music and give your mind a boost. Optional: try a glass of Organifi Pure for heightened learning and memory.
It’s easy to forget to drink water, today every time you have a glass write down when you had it. At the end of the day look at optimizing your water intake as your next health challenge.
Your health challenge of today is to go offline for one hour and do nothing. No TV, no Netflix, no phone, and no errands or chores. Set aside one hour to just contemplate life, notice your surroundings, and breathe.
We’re keeping it extra simple this week, the days are going faster and things are revving up - so we’re going to slow down and recharge. Your health challenge:
Rest is necessary for life and recovery. Go to bed twenty minutes early and make sure your phone is off.
Instead of grabbing a quick bite, make a healthy breakfast for yourself and the family if they’re around. Sit and eat slowly - no phones allowed.
We spend far too much time stressed out and worrying, breath-work activates the parasympathetic nervous system, which brings us back to peace. Learn about breath-work from The Holistic Psychologist in this five-minute video.
Permission to pamper yourself at home or at your favorite salon. A timeless skin care routine that is also relaxing.
Just go and enjoy the sun! Get that Vitamin D while you can. That’s the whole health challenge today!
Soak in the water for thirty minutes to an hour. We recommend playing 528 Hz frequency music to enhance your health challenge with sound therapy.
An easy way to help the body detox and get deeper more restful sleep.
Take a test class of something you like: painting, twerking, barre exercises, or anything that clicked with you from the first weeks.
It’s the best you can do for yourself now! Get a good night sleep, and feel good in the morning. Best health challenge ever, right?
That’s it! Try it out and let us know how it went. We’re in this together.
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This post-workout vanilla smoothie packs 45 grams of protein, tastes like an old-school milkshake and it’s low-sugar. You’re going to love it.