April 2023

#68 – Go to Bed on Time

Who is tired most of the time? We go through seasons in our life where sleep is out of our control (babies, toddlers), but most of us can control the amount of sleep we get. This challenge is for those that second group.

We are supposed to get at least 6-8 hours a night, but everyone is different. Finding your sweet spot is what this challenge is all about. You need to experiment to figure out what works for you.

Easy: Start getting ready for bed 15 minutes earlier.

Medium: Create a bedtime routine that works for you. What activities help you sleep better? How long does it take?

Hard: Turn off electronics and put your phone where you can’t reach it from bed. You can still use it for an alarm clock. You have to get out of bed to turn it off and then it will be harder to hit snooze.

#67 – Drink More Water

This week is another “we know it, but do we do it” week challenge. How much water do you drink a day? We are to drink a minimum of 8 glasses (64 oz) a day. It doesn’t matter whether you have a fancy bottle or just a plain glass, although a fancy bottle does help the mindset.
I can’t think of 1 person that said they didn’t feel better by drinking water rather than that soda. It makes you feel full, clears your skin, lowers blood pressure and yes the downfall of multiple bathroom trips.
Honestly lately I have been drinking a can of soda during the day and I can tell the difference. My normally clear skin has blemishes, I find myself snacking with unhealthy foods, and just have no energy which makes me want to grab another caffeinated beverage.
So let’s challenge ourselves this week!

Easy: Drink an extra glass of water today

Medium: Swap out a caffeinated beverage for water. How many times can you switch it per day?

Hard: Drink a glass of water when you first wake up and right before you go to bed. This will start and end your day giving your body the fluids it needs to thrive.

#66 – Eat Less Sugar

This week is about being intentional with the amount of sugar we are eating. Most of us know what’s good for us and not. Sometimes we just don’t care and that’s okay! It should never be an all or nothing when it comes to food because that is not sustainable. It’s about moderation and making that ”not so healthy but tastes soooo good” food a treat instead of a daily habit.
Here’s your challenge for the week:

Easy: Reduce or eliminate sugar from one food or drink for 1 meal. For example, only use half the amount of flavored creamer in your coffee or skip the dessert.

Medium: Do the easy but instead of 1 meal do it for an entire day.

Hard: Write down or use an app like MyFitnessPal or Loseit! to track what you eat for this week. Don’t change what you would normally eat and see how much sugar you are consuming on a daily basis. At the end of the week, reflect on what you can do to reduce your sugar intake everyday and implement. Continue to track to hold yourself accountable and see your progress.

#65 – Move Your Body

This week’s challenge is about getting rid of the excuse that you don’t have time to workout. Everybody has the same 24 hours in a day. It’s how you prioritize those hours to what is important to you. Working out doesn’t have to take hours. It could be a 10 minute walk around your block.
Working out on a consistent basis will put you in a good mood. Let’s state the obvious too that it will improve your health and your mindset.
There are so many different ways to get your body moving. Find one that works for you and be consistent with the time and day. Consistency makes the habit happen.

On to the challenge:
Easy: Go for a walk. Have someone walk with you. Take the dog for a walk. Walking is like the gateway exercise. It’s free and you can do it anywhere.

Medium: Try 3 different types of workouts this week to find one you like or at least don’t hate. Most gyms have a free pass or free class for 1st timers. Go on utube and you can find a ton of different workouts.

Hard: Start your habit. Pick at least 3 days a week and a specific time that you will have open. My recommendation is 1st thing in the morning before the craziness of the day. If you are a night person maybe try immediately after work or before bed.