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THE LWK
TRANSFORMATION Event
EDUCATION - MOTIVATION - INSPIRATION - CELEBRATION
JOIN THE FREE LWK 7 WEEK WELLBEING COMMUNITY TRANSFORMATION EVENT
Physical/Fitness
Emotional/Mental
Spiritual
Diet/Nutrition
Brain Health
Social/Community
Financial
The Next Transformation Event - Sunday September 28th 2025 - November 15th 2025
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!
WEEK 1 TRANSFORMATION 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.
List of suggested businesses to help you through your transformation week:
WEEK 2 TRANSFORMATION 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.
List of suggested businesses to help you through your transformation week:
Lisa Stirrett Creative Warrior Studio
WEEK 3 TRANSFORMATION 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.
List of suggested businesses to help you through your transformation week:
WEEK 4 TRANSFORMATION 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.
List of suggested businesses to help you through your transformation week:
WEEK 5 TRANSFORMATION 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.
List of suggested businesses to help you through your transformation week:
WEEK 6 TRANSFORMATION 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.
List of suggested businesses to help you through your transformation week:
Lisa Stirett's Creative Warrior Studio
WEEK 7 TRANSFORMATION ACTIVITIES
FINANCIAL
Day 1
Say THANK YOU to your money.
a. Think about something in life that brings you joy, something that you are able to have because of money (e.g. house, food, etc.) and say “Thank You” to your money for providing that joy in your life
Day 2
Write it Down
a. Before going to bed, write down a list of everything you spent today
b. At some point during the day, write down the feelings and/or emotions that
talking about or thinking about money brings up
Day 3
Tidy Up
a. Start with your autopayments – review each one and determine if it is going
somewhere necessary. (Especially look at your streaming services and
memberships). Cancel anything unnecessary.
b. Close any old credit card accounts that you don’t use
Day 4
Start to Organize
a. Locate any important financial documents and create a binder or file to have
them all in one place
b. Write a WILL - https://www.freewill.com/
Day 5
Do a Check UP
a. Check the beneficiaries on ALL your accounts
b. Check your credit report and score
c. Take the CFPB’s financial Well-being questionnaire:
https://www.consumerfinance.gov/consumer-tools/financial-well-being/
Day 6
Create a Plan
a. Write down how much you think you need in an emergency account
b. List the goal and the minimum
Day 7
List it out
a. Write down a general list of all incomes, expenses (bills), and debts
Get Guidance
a. Start working with a professional financial coach/financial advisor to avoid stress
and overwhelm
List of suggested businesses to help you through your transformation week: