If you’ve been participating in our “Next 90 Days Wellness Challenge“, this is your two-month check-in! I’m sure you have not been 100% “perfect” for the whole month of November. That’s OKAY! It’s time to hit the refresh button, and finish out the last 30 days with new-found confidence to stick to those goals you’ve made for yourself.
Let’s focus on changing your mindset and reflect on what has and hasn’t been going well in the past 60 days.
WATER! Thinking back on average how much water are you drinking per day? Are you happy with this amount?
If not here are some small steps to increase this amount.
- Invest in a water bottle you can carry to and from
- Have a glass of water with a meal you typically wouldn’t
- Use an app to track your intake
- Eat water-rich foods like cucumber, zucchini, watermelon
- When drinking alcohol have a one-to-one ratio. 1 drink. 1 glass of water.
- Change it up! And add some flavor to your water
SLEEP! Are you fully rested in the morning? Do you struggle to fall asleep?
Something we seem to always be chasing is more sleep. Get rid of your screens at night and try to make this your time to do some self-care. This is always easier said than done. However, your sleep affects your mental health.
Lifestyle Changes: Cut back on caffeine, alcohol and nicotine.
Physical Activity: Regular activity helps us fall asleep faster, stay in deep sleep, and wake up less often during the night.
Sleep Hygiene: This is how to maintain your sleep schedule. Keep the bedroom free of distractions.
Relaxation techniques: Meditation, deep breathing exercises and progressive muscle relaxation.
MEAL PREP! What are you have for breakfast, lunch, dinner, and snacks? Are you making good, okay, or bad food choices?
Taking a day or even a few minutes to think about your food choices can help when it comes to shopping for your meals, cooking at home or picking a take out option.
If you are struggling to even start or re-start, below are some pointers:
- Add more vegetables and fruits to your cart
- Choose lean proteins and cut off any visible fat
- Try to stick to the outside aisles at the grocery store and away from the center ones with more processed foods
- Find 2-3 healthy recipes you enjoy and slowly add more to your recipe book
- Schedule an appointment with Ashley Pearson, our Registered Dietitian, for a complimentary 30-minute Nutrition Strategy Session (if you haven’t taken advantage of that yet)
I will leave you with one of my favorite quotes,
It is not the critic who counts. The credit belongs to the man who is actually in the arena; whose face is marred by the dust and sweat and blood; who strives valiantly… who, at worst, if he fails, at least fails while daring greatly; so that his place shall never be with those cold and timid souls who know neither victory or defeat.
Which to me means you have to put yourself out there; to give it your all even if it means you don’t achieve what you set out to accomplish. Don’t sit back and wish you did something about it. Step into the arena, put yourself out there, get uncomfortable and fight for it!
For those of you who would like to join us in the Next 90 Days Challenge, it’s not too late! Download our FREE challenge worksheet below, print it out and display it somewhere you’ll see it daily and have the ability to track your progress. Each day that you complete one of the wellness habits, check or fill in the square.
