Wellness and Body Challenges 2016 Monday, January 11, 2016 Wellness Challenge: Meditate and create a mantra that will empower you throughout this challenge. Meditation can truly occur anywhere however today, lets find a space where we feel comfortable. I, personally, would be outside to hear the trees, and wind. Sit comfortably, and warm. Close your eyes if you feel comfortable in doing so. Relax. Your face, your hands, shoulders, feet. Sit, and just be. When you have intrusive thoughts leading you to a thing, stress, or place you could be, recognize them, and let them go. Do not punish yourself, or think that is wrong. Just move forward to calming your body again, and clearing your mind. Recognize your chest expanding, and relaxing. Creating a mantra for new challenges can be helpful. Such as to get through a tough workout, I will repeat, it doesn t hurt when it is over, to keep myself moving. What is your mantra, or mission statement for this challenge? Relax. 10 minutes. Tuesday, January 12, 2016 Wellness Challenge: Try yoga. Yoga is a physical technique that can help improve your spiritual wellness by reducing emotional and physical strains on your mind and body. Yoga is taught at all different levels and can help lower stress, boost the immune system, and lower blood pressure as well as reduce anxiety, depression, fatigue, and insomnia. There are multiple studios in and around Raleigh, as well as resources online to complete this suggestion at home. Body Challenge: Attempt to drink half of your body weight in ounces of water. I weigh 155 pounds. Therefore, I should drink 77.5 ounces of water per day. Since I am a coffee drinker, I need to add an extra 20 ounces of water each day, totaling 97.5 ounces of water. Not to exceed 100 ounces, or, you may float away. Attempt to increase your water not just today, but everyday. Wednesday, January 13, 2016 Wellness Challenge: Draw attention to your posture today. Stand a little taller. Be aware of where your shoulders sit on your body. Try to sit taller in your chair. Thursday, January 14, 2016 Wellness Challenge: Draw attention to your expression today. Smile at a stranger. But mean it. Attempt to create peace in your facial expressions, and kindness. No resting angry face today. Body Challenge: Throughout this challenge, not just today, avoid fast food. If you can call and order it or the building has a drive through, you should not
eat there. Start today. No fast food. But doesn t macros mean I can eat whatever I want? My answer is kind of. It gives you freedom to not fear food, but a majority of what we are fueling our bodies should be whole foods, that nourish our bodies, with the occasional donut. Friday, January 15, 2016 Wellness Challenge: Practice being non- judgmental and having an open mind. This is an awareness of perception and the way we treat others. Saturday, January 16, 2016 Wellness Challenge: Listen more, talk less. Get the message before you speak. Let the people you are interacting with know they have your full attention, and you are not assuming you know what their message is. Listen. Body Challenge: ROMWOD. Have you heard of it? Try it. They offer a free trial. romwod.com. Get the whole family involved. Usually a 20-30 minute commitment. Make the time! Sunday, January 17, 2016 Wellness Challenge: Practice Forgiveness. Forgiveness is the intentional and voluntary process by which a person undergoes a change in feelings and attitude regarding an offense, letting go of negative emotions, with an increased ability to wish the offender well. Let go and attempt to move forward to find peace about the situation. Body Challenge: Make your snacks today, meaning you should make time to snack today, all fruits you packed at home. Grapes, apples, oranges. Fresh fruit is delicious and awesome for your body. Pre- plan a couple of days in advance of items that will not spoil. Portion your grapes, berries, and almond butters. Plan for more than just the day. Monday, January 18, 2016 Wellness Challenge: Think positively. Once you start viewing things in your life in a positive manner, you will find yourself thinking differently and refocusing your mind to a happy, healthy place. When you eliminate negativity and re- frame how you think of certain things and situations, you ll notice yourself being more relaxed. Tuesday, January 19, 2016 Wellness Challenge: Try yoga. Seeing a pattern on Tuesdays? Yoga is a physical technique that can help improve your spiritual wellness by reducing emotional and physical strains on your mind and body. Yoga is taught at all different levels and can help lower stress, boost the immune system, and lower blood pressure as well as reduce anxiety, depression, fatigue, and insomnia.
Body Challenge: Take the stairs. All day. Work on the 15th floor? Live on the 8 th? Sorry. But try it. Wednesday, January 20, 2016 Wellness Challenge: Introduce yourself to a new person at work, at the gym, grocery store, or in your social life. Spread the love. Giving someone a compliment out of nowhere, or letting someone know you appreciate him or her. Thursday, January 21, 2016 Wellness Challenge: Be quiet. Take time for yourself every day, even if it's just before you go to sleep, or when you're driving home. No noises but your breath, the sound of the trees, or your car tires on the road. Just silence. Try for five minutes today. Body Challenge: Swimming can be an awesome cardiovascular exercise and low impact for active recovery. Cannot swim. Go and float. Do not have a pool? Pullen Park is $4 a day and provides a clean, welcoming environment. Remember all the people doing this challenge; ask them to go with you when you can make it. o Public Open Swim - Winter Hours (Beginning September 8) Mon- Thu: 9am - 5pm Fri: 9am - 8pm Sat: 12:30pm - 5:30pm Sun: 1pm - 5:30pm o Lap Swim Lap Lane Availability- winter Hours (Beginning September 8) Mon- Fri: 5:30am - 8pm Sat: 6am - 5:30pm Sun: 1pm - 5:30pm Friday, January 22, 2016 Wellness Challenge: Draw attention to your responses today. Attempt to respond today, not react. Be kind in your actions. Reflect on how others around you respond to your approach. Saturday, January 23, 2016 Wellness Challenge: Slow down. Chew your food slower. Drink your water slower. Just move slower today. No rushing today. If you are late for an appointment, learn that you should have started your trip sooner. Do not sweat it. Body Challenge: Grab the leash and take your friend for a walk. Okay, it could be your neighbor, or what I was thinking was your dog. No dog. No worries.
This walk outside works without a furry companion. Around the block is awesome. I bet it becomes more than just a block once you see how fun it is. Sunday, January 24, 2016 Wellness Challenge: Be in the moment. Do not think about your response while the other person is talking. Do not interrupt them, unless you know, there is an emergency happening behind them, be in the moment. Body Challenge: Your lunch tomorrow is going to be a salad with protein. Meaning I am warning you now to pick up your yummy ingredients and pack your lunch. You re welcome for the heads up! Today I want you to ask a friend to join you are a walk, not the furry one. Go a little further today. Enjoy the brisk air. Monday, January 25, 2016 Wellness Challenge: Get a good night s sleep. Everyone has different sleep needs, but try to get 7-9 hours of sleep today.. Tuesday, January 26, 2016 Wellness Challenge: Flexi time! Try yoga. Yoga is a physical technique that can help improve your spiritual wellness by reducing emotional and physical strains on your mind and body. Yoga is taught at all different levels and can help lower stress, boost the immune system, and lower blood pressure as well as reduce anxiety, depression, fatigue, and insomnia. Body Challenge: Deep breathe for at least 5 minutes, as often as you can. Research shows that deep breathing, even for minutes, can reduce stress hormone levels. That translates into less anxiety, better sleep, and less likelihood to pack on the pounds. Wednesday, January 27, 2016 Wellness Challenge: Start the day with a positive thought. Try to make it personal to you and your family. Thursday, January 28, 2016 Wellness Challenge: This week we are practicing sleep. How did you do on Monday?? What could you have done differently? Attempt to get good nights sleep tonight. Set yourself up for success by doing calming things before bed, bring water to your bedside, and turn off stimulating things at least an hour before bed. No phone, Internet, TV. Find a calming, less stimulating activity before bed. Body Challenge: Please pick an At Home WOD by following this link: At Home WOD. Have Fun! Friday, January 29, 2016
Wellness Challenge: Create Your own Wellness Challenge. Choose your own adventure. What have you needed to manage? What has been weighing on your shoulders?? Take care of yourself by managing these items. Journaling may help you manage this self- actualized need. Take the time. Saturday, January 30, 2016 Wellness Challenge: Create. Make something with your hands. Write. Paint. Doodle. And try to make it something you want, not need. Just create a song, knit, woodwork. Create. Body Challenge: Run a race today. Either one that is hosted, maybe try the one in New Hill, NC, or create one in your neighborhood. Create an obstacle course, or a 5k. Races do not have to be competitive, just for fun. Either way, run today. At least a 5k. Sunday, January 31, 2016 Wellness Challenge: Find the closest greenway to where you live and explore it. Bring your family or friends along. Body Challenge: Complete 50 burpees today. Ask a friend to join you! Monday, February 1, 2016 Wellness Challenge: Get it out. Expressing what is on your mind will help you to maintain a focused mind. After a long day or a significant event, you may feel confused and not be able to make sense of your feelings. By writing down your thoughts, you may be able to think clearer and move forward Tuesday, February 2, 2016 Wellness Challenge: I want you to Try yoga. Yoga is a physical technique that can help improve your spiritual wellness by reducing emotional and physical strains on your mind and body. Yoga is taught at all different levels and can help lower stress, boost the immune system, and lower blood pressure as well as reduce anxiety, depression, fatigue, and insomnia. Body Challenge: Do not drink coffee or caffeinated drinks after 1:00pm. Blasphemy I know. But try. Wednesday, February 3, 2016 Wellness Challenge: Write down at least 10 things for which you are grateful. I suggest completing this list after the body challenge. Increasing amounts of research show that gratitude builds better health and happiness. You can use your journal entry for today for this. Thursday, February 4, 2016
Wellness Challenge: Be Kind to you. Give yourself a break. It is okay. Everything is okay. You are trying. Lets try to fit a sweet into your macros if last week you scored 35 points or higher. Keep up the good work. Body Challenge: Having a meeting today? Are you the leader of this meeting? Bring your team outside and go for a walk. Is it raining, walk around the office. I bet your team remembers more of what you said and feels better in the end. Be a good role model. Friday, February 5, 2016 Wellness Challenge: Look for deeper meanings. Looking for deeper meanings in your life and analyzing occurring patterns will help you see that you have control over your destiny. Being aware of this can help you achieve a happy and healthy life. Saturday, February 6, 2016 Wellness Challenge: Volunteer somewhere today. Do not know how to locate volunteer work? Research habitat for humanity, or other non- profit organizations. Or go to a local park and pick up garbage, creating your own volunteer opportunity. Give back today. Make an effort. Body Challenge: Park in the back of the parking lot. Ever get mad because there isn t more parking up- front. Meh. There are plenty in the back. Sunday, February 7, 2016 Wellness Challenge: No Internet today. Not on your phone. No Facebook, stay connected to the people and places in your space. Disconnect from the Internet today. Texting and phone calls do not apply. Body Challenge: Go to, hopefully by foot, to a coffee shop or bar. WAIT, WHAT!?!? Is that what you were thinking? Yes. Go be social. I mean, don t go all creep and stare at complete strangers. But yes. Go somewhere maybe you have meant to try. Go. Bring a friend. Remember you are tracking. Monday, February 8, 2016 Wellness Challenge: Take a bath. That means making the time, and take a bath. If only for 20 minutes. Yes. Wine is appropriate today. Tuesday, February 9, 2016 Wellness Challenge: Try yoga. Yup. TRY IT! Yoga is a physical technique that can help improve your spiritual wellness by reducing emotional and physical strains on your mind and body. Yoga is taught at all different levels and can help lower stress, boost the immune system, and lower blood pressure as well as reduce anxiety, depression, fatigue, and insomnia.
Wednesday, February 10, 2016 Wellness Challenge: Read an inspirational story. If you are not aware of Hope Rx d. It is a book much like Chicken Soup for the soul, but stories from CrossFitters who have experienced adversity, and are continuing to move forward. Do not want to try a new book, then read something else, where, but take the time to read. Body Challenge: Turn off the TV. Play a board game, read, meditate, cook. No TV or places that may have a TV. Thursday, February 11, 2016 Wellness Challenge: Explore your spiritual core. By exploring your spiritual core, you are simply asking yourself questions about the person you are and your meaning. Ask yourself: Who am I? What is my purpose? What do I value most? These questions will lead you down a road where you will think more in- depth about yourself and allow you to notice things about yourself that will help you achieve fulfillment. Write these down in your journal entry today. Friday, February 12, 2016 Wellness Challenge: No luxuries today. No excess. No frivolous spending. Save your amazon shopping, and Starbucks coffee for next week. Body Challenge: Run. Run. Run. Maybe you love running. Pick a longer length. Minimum to get your points is two miles. Saturday, February 13, 2016 Wellness Challenge: Reflect over the past weeks of effort. Write a journal entry about your effort, and your ability to ask for help if needed. Things like, did you use your supports, and did you try your hardest, can definitely affect your impact of how you feel about this being your last day. Good Job! You did it!! YOU MADE IT!