THE LWK CHALLENGE
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
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.
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.
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!
