CHALLENGE OF THE WEEK

Challenge of the Week: Hop on the Connection Challenge

It happens to all of us. We get so busy during the week it seems almost impossible to add in some extra time for catching up and fun chats.
Life is too short to let the days go by without reaching out to friends or family members you care about!

We think of them and wonder how they’re doing or how they’re feeling, but then the moment passes and before you know it, a week has gone by and we still haven’t reached out.

Let’s change that this week!

This week, let’s MAKE time to let them know you’re thinking about them.  You can text, email, or even go old school and pick up the phone and call them.

Facetime makes it fun too, so it’s almost like you’re right there with them, even though you’re miles away.

These chats don’t have to be long… they can just be a quick hello to let them know you’re thinking about them.

Maybe it’s a good time to schedule a get together or just to catch up and find out how they are doing and what they have been up to!

There’s no personal gain here and there doesn’t have to be any ‘reason for the call’, it’s literally just a check-in to share some love and happiness.

So your challenge this week is to reach out to someone every single day!

Pick up the phone, write them a card, or send them a text…just to let them know you are thinking of them.

Connection is one of the most important things in this world and it’s a LOT easier than you think.  Simply reaching out goes a long, long way.

You up for the challenge this week?

CHALLENGE OF THE WEEK

Challenge of the Week: No Alcohol Challenge!

Alcohol has become an important part of our social lives.  Its recreational status makes it one of the most popular drugs in the world.

And even though the health effects of alcohol vary between individuals and depend immensely on the amount one intakes and the type of alcoholic beverage, it’s safe to say it has a temporary but powerful effect on our mental state.

Alcohol makes it easier for people to act without inhibition by reducing self-consciousness and shyness - we simply feel emboldened to do things. But it also has the ability to impair our judgments so we end up making really poor choices.

Now, something you probably aren’t thinking about while you’re out with your friends is the damage that alcohol can have inside your body.

Alcohol is metabolized by the liver, so excess drinking can cause irreversible harm to it.

Your brain is another organ that’s endangered by this addictive substance. Blackouts, depression, and anxiety are just some of the problems alcohol is linked to.

The truth is, there are a lot of ugly side effects of alcohol, and while an occasional glass of red wine can actually benefit your health, a “few” glasses every night to wind down after work can be a massive problem over time.

This week, I’m challenging you to an alcohol-free week. I know after my week long vacation, I will be accepting my own challenge!

If you’re someone who drinks daily, you’ll notice that you’ll sleep better, have more energy the next day, and your pants may even loosen up a little!

If you happen to be a person who doesn’t drink, you probably have a friend or family member who could use moral support and an alcohol free week….so spread the word!

Are you in with me for this challenge?

CHALLENGE OF THE WEEK

Challenge of the Week: Detox from Stress Challenge! 

The statistics are staggering…  

·      77% REGULARLY experience physical symptoms caused by stress

·      33% believe they are living with extreme stress

·      48% feel their stress has increased over the past five years

·      48% have sleeping issues due to stress

·      $300 BILLION - annual costs to employers for employee stress-related health care and missed work

Chemicals your body produces when you are under stress turn on or off genes that change everything from how fast you age to whether or not you might develop cancer. 

Scary, isn’t it?  Stress is one of those invisible toxins your body faces every single day.

The GREAT news…is this:  “People are disturbed not by a thing, but by their perception of a thing.” -Epictetus

This means- it’s ALL about how you look and perceive the situation.  There are a number of things that you can do to help “detox” from stress and shift into a more positive and healing state:

·      Try looking at things from a new perspective.  Instead of focusing on what’s “wrong” – focus on what’s RIGHT!

·      Find hobbies you enjoy to keep your mind from dwelling on problems.

·      Sweat away stress by exercising!

·      Positive affirmations, journaling, and meditation

·      Focus on being proactive and positive – be a fighter rather than a victim.

·      Learn to say NO and respect your limits.  Stop trying to please everyone.

·      Get rid of excess sugars & caffeine.

·      Have sex.

·      A hot bath is highly stress relieving.

·      Listen to awesome music!

Or you could just get a puppy … The point is, choices are many.

Let’s take a step towards balance this week. 

Are you committed to looking at things a little differently and intentionally reducing your stress levels?

CHALLENGE OF THE WEEK

Challenge of the Week: Smile More Challenge

Ever walk down the street and look at the other people on the sidewalk? 

How often do you see anyone genuinely smiling?  Most of the time, I see people buried in their cell phones sending text messages and not even looking up at the people right in front of them!

Technology is putting a real damper on human connection. The busier we get, the more we have on our minds and the less we SMILE.

According to a recent study, smiling can actually reduce stress.  Of course we don’t need a study to tell us this…you can feel it all by yourself. 

On average, kids smile up to 400 times a day, while most adults only smile 20 times. WHAT!?  That’s a crazy difference! 

How sad that more adults aren’t smiling more and enjoying or appreciating the small things in our lives.

When we smile, the muscles in our face contract and a positive feedback loop is created that reinforces feeling of joy. In other words, smiling can stimulate our brain’s reward mechanism in ways even chocolate cannot.

The interesting fact is that if you pay a little attention, you can practice getting back to that joyful state more often.  Here are a few simple ways:

1. Before engaging in any conversation or business meeting, try visualizing something that makes you genuinely happy. It will not only make you feel more calm and happy, but a genuine smile can get you a long way.

2. Practice smiling in front of a mirror. (sounds weird, but do it anyway!) You’ll know when it is honest because you will instantly feel relaxed and happy.

3. Make eye contact and smile at random people throughout the day!  If you’re at the grocery store, walking on a sidewalk, or passing someone in the hallway at work, look each person in the eyes and give them a big, genuine smile.

Your challenge this week is to do all you can to smile often and from the heart, because smiling makes you happier and helps you to live longer!

CHALLENGE OF THE WEEK

Challenge of the Week: Omega 3 Challenge

Did you know that about 95% of Americans aren’t getting enough Omega 3’s in their diet!?

All fat is not created equal!  Omega 3’s are on the front line of defense against inflammation – which as you may have heard, is at the root of nearly every disease.  It’s SO important to make sure we’re getting enough of this in our diet!

So what makes omega-3 fats special? Studies show Omega 3’s can:

·      Boost your immune system

·      Improve mood and prevent depression

·      Help lower blood pressure, cholesterol and plaque buildup in the arteries which can help prevent against heart attack and/or stroke

·      Reduce your risk for cancer

·      Help with concentration and learning

·      Improve the quality and health of your skin

·      Help prevent diabetes by stabilizing blood sugar levels

·      Reduce muscle, bone and joint pain

In other words, your body needs these healthy fats to function properly!

Here’s the catch….your because body isn’t capable of producing them on its own.  This means you MUST consume them as a part of your regular diet.

What are the best sources of omega 3’s?

Here are a few: mackerel, salmon, cod liver oil, herring, oysters, sardines, anchovies, tuna, walnuts, grass-fed beef, organic eggs, flax seeds, chia seeds, and hemp seeds.

You may even prefer to take an Omega 3 supplement if you’re not getting enough naturally in your diet.

If you want to learn more about Omega 3’s, here’s a great article: authoritynutrition.com/omega-3-guide

So there you have it!

Are you up for focusing on Omega 3’s and eating more Omega 3-rich foods (or supplementing) every day this week?!

CHALLENGE OF THE WEEK

Challenge of the Week: Snack Responsibly Challenge

Snacks have such a bad reputation… and for a good reason considering what MOST people consider a snack! 

Between the stops at the vending machine and the grab-and-go at the gas station- most people are grabbing whatever is fast, sugary, and convenient. 

However- if you’re doing it right, snacks can be really great for keeping energy levels high, maintaining blood sugar, helping to nourish your body, and of course if you have kids- keeps them happy J

Choose snacks that COUNT…  that are high in protein, healthy fats, and fiber to help you stay full longer and won’t spike your blood sugar.

Just because they are healthy, doesn’t mean they won’t taste great!

Here’s a list of 53 healthy snack ideas that will satisfy even the toughest of taste buds: paleogrubs.com/healthy-snacks

Remember:

·      ALWAYS listen to your body

·      Keep your daily caloric intake in mind

·      Only eat when you’re hungry

·      Plan your snacks in advance

·      Always have healthy snack options available

I know it’s hard to make smart decisions when your stomach is growling…that’s exactly why it’s SO IMPORTANT to make sure you’ve always got healthy snacks on hand.

One of my fav go-to snacks is an apple with a little almond butter.  Simple, easy to make, tastes great, and will boost your energy while nourishing your body.

So are you up for this week’s “Snack Responsibly” Challenge!?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Rise & Shine Breakfast Challenge

Are you one of the 12% that don’t eat breakfast or one of the more than 50% of people who skip it at least once a week!?

I’m sure you’ve heard this a hundred times….but breakfast REALLY is the most important meal of the day!

People who skip breakfast will usually say it’s because they do not have enough time, would rather hit the snooze button, or simply do not have anything to eat at home.

THIS ----> Research has found that “skipping breakfast is associated with a significantly higher risk of obesity.”

And that’s not it!  If you eat a healthy breakfast…

·      It has been proven to improve spatial and short-term memory in children

·      It will boost your energy levels throughout the day

·      It will enhance your ability to concentrate, focus, and get stuff DONE!

·      It means you’ll be MORE likely to exercise more often

·      It means you’ll be less likely to drink alcohol and smoke

Want a few great options to choose from for a healthy breakfast!?

 Here’s a link to some easy to make and nutritious breakfast recipes: http://greatist.com/health/healthy-fast-breakfast-recipes

 Your challenge this week is to kick-start your day with a healthy breakfast!  No excuses allowed!

 Are you in?