THE LWK CHALLENGE

WEEK 6 CHALLENGE ACTIVITIES

SOCIAL/ RELATIONAL/ COMMUNITY WELLBEING

Day 1

Abstain from your cell phone except for necessary work. Engage with family today.

Day 2

Call or email extended family/ friends to set up a weekly facetime chat.

Day 3

Plan a date night with partner or create a fun night for yourself w/ your favorite things.

Day 4

Reach out to a cause/charity you value and find out how you can support and help.

Day 5

Arrange for a walk outside with friends, family or neighbors.

Day 6

Call or facetime a friend or elderly relative or neighbor just to check in on them.

Day 7

Go on the Live Well Kitsap Community site and read a blog, watch value videos. Or interact in the Forum. Repeat one activity from the week and put it on your daily to do calendar.

WEEK 5 CHALLENGE ACTIVITIES

BRAIN HEALTH

Day 1

Learn something new today.

Day 2

Do a puzzle, crossword, sudoku, or other brain game.

Day 3

Eat good lean sources of protein and add greens today. Choose organic foods.

Day 4

Abstain from all Screens today, other than what is essential for work or school.

Day 5

Change up a routine: take a different way to work, change which hand you use for tasks

Day 6

Play a memory game or other game that involves strategy, not luck.

Day 7

Address any anxious thoughts or feelings: journal, do yoga, or deep breathing. Repeat one

of the weeks activities and put it on your daily to do calendar.

WEEK 4 CHALLENGE ACTIVITIES

DIET / NUTRITION

Day 1

Make a protein fruit smoothie in the morning to replace your coffee

Day 2

Plan and cook a healthy meal with your spouse, partner, or kids

Day 3

Add 3 Plant based foods to your regular grocery list. Add an additional veggie for dinner.

Day 4

Clean out the pantry and replace white flour, white sugar with healthier alternatives.

Day 5

Be Present with your food today. Eat at the table and away from the TV.

Day 6

Plan and prepare healthy ready to take on the go snacks for yourself and your family

Day 7

Create a rainbow of color on your dinner plate tonight. Pick one activity from the week

and put it on your daily to do calendar.

WEEK 3 CHALLENGE ACTIVITIES

SPIRITUAL WELLBEING

Day 1

Read a devotional in the morning upon rising.

Day 2

Pray or meditate upon awakening

Day 3

Start a Gratitude Journal and record three things you are grateful for.

Day 4

Take a walk in a park or in nature. Notice and be present with the beauty around you.

Day 5

Read your bible or other spiritual book or listen to an uplifting podcast.

Day 6

Consider who you need to forgive or ask forgiveness from. Do it today.

Day 7

Join a bible study, prayer group, or start a group. Additional option- pray or read something spiritual with your partner, spouse or good friend. Pick one of the activities from the week. Do it and put it on your daily to do calendar.

WEEK 2 CHALLENGE ACTIVITIES

EMOTIONAL / MENTAL WELLBEING

Day 1

Practice Deep Breathing for 3 minutes upon awakening, and before bed.

Day 2

Notice any negative thoughts today. Identify and question them for accuracy.

Day 3

Read something uplifting today- a quote, prayer, meditation, or listen to a podcast.

Day 4

Do some journaling or engage in art- write down or draw your thoughts or feelings

Day 5

Color in a coloring book, listen to music or walk in a new area or in nature.

Day 6

Take 10 minutes to Be Still. Notice your surroundings. Unplug and inhale deeply

Day 7

Plan your next rejuvenating activity: schedule a massage, reading time, or time with a friend or family member you enjoy. Pick one activity from the week. Put it on your daily calendar.

WEEK 1 CHALLENGE ACTIVITIES

PHYSICAL / FITNESS

Day 1

Walk, Jog, Hike, or otherwise move your body for a minimum of 30 minutes

Day 2

Consume an extra bottle of water today.

Day 3

Engage in Stretching 15 minutes in the morning, and 15 minutes at night

Day 4

Focus on getting 7 to 8 hours of sleep - plan your bedtime and wake up time

Day 5

Walk, Jog, Hike, or otherwise move your body for a minimum of 30 minutes

Day 6

Eat a balanced protein breakfast to give you good energy.

Day 7

Notice any muscle tension you are carrying. Stop and breathe focusing on each part of the body that feels tense. Tense that part on the inhale and relax it on the exhale. Repeat. Repeat one of the activities from the week daily. Put it on your daily to do calendar.

Sunset Party

THERE IS STILL TIME TO JOIN THE LWK 6 WEEK COMMUNITY CHALLENGE

Physical/Fitness

Emotional/Mental

Spiritual

Diet/Nutrition

Brain Health

Social/Community

 

The six week Challenge will begin on February 1st, 2021.

 

 Tell your friends. We're so excited to get healthy together!

Be sure to sign up below and become a member - its FREE! You'll find more information in upcoming newsletters!

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