Welcome to our very own 4 week wellness challenge! If you’re looking for some guidance on how to change your life and improve your wellness, this challenge is for YOU! By making one small change per day, you can be on the road to achieving optional health. The best part is that we want you to grab your family & friends and get them involved too! With just a little discipline, we can all make some huge improvements in creating a more heart-healthy life! So who’s ready for this CHALLENGE?!!! Be sure to share your progress on our social media every day with a public post using #FisforFamilyFriendsChallenge. From our home to your home, let’s GET STARTED!

WEEK 1 Day 1: Increase sleep by 30 minutes. Day 2: Tell someone how much you care about them. Day 3: Try a new recipe at home. Day 4: Drink one glass of water before each meal. Day 5: Make something for someone you love. Day 6: Write down 10 things of which you are grateful. Day 7: Take a 30 minute walk outside.

WEEK 2 Day 1: Try some yoga poses. Day 2: Meditate for 8 minutes & give your mind a workout today! Day 3: Go outside and sit quietly in the sun. Day 4: Go for a bike ride. Day 5: Lift some weights today for 20 minutes. Day 6: Eat a meatless meal. Day 7: Try something new!

WEEK 3 Day 1: Read a book. Day 2: Volunteer. Day 3: Declutter! Day 4: Eat a Fruit or Vegetable That is Every Color of the Rainbow- Here’s a fun challenge: today, try to eat every color of the rainbow through fruits and veggies. Day 5: Go a whole day without saying anything negative. Day 6: Write down or track everything you eat today. Studies show that people who track their food intake are more likely to hit their weight loss goals. Day 7: Do a random act of kindness for a stranger.

WEEK 4 Day 1: Forgive someone. Day 2: Say “YES” day! As life becomes more complex, the word “NO” starts creeping into your daily parlance with greater and greater frequency. If you watched the Netflix movie called “Yes Day”, you might ask yourself “Do I need a Yes Day?”….YES YOU DO! Get your kids or grandkids involved in this day and it will be way more FUN, promise! Day 3: Play a board game. Day 4: Exercise like a kid again! Fitness isn’t limited to a gym or a yoga studio. Grab a jump rope, hula hoop, trampoline, or organize a game of kickball. Whatever you loved spending your younger days doing, relive it now! You might be surprised how much harder that playground equipment is nowadays! Day 5: Put some music on and DANCE! Day 6: Take a nap. Never underestimate the rejuvenating, restorative feeling of a good power nap or a spontaneous snooze on the couch on a lazy afternoon. 20 minutes of quiet rest can recharge those batteries. Day 7: Meditate Besides generally trying to be mindful in everything you do, try meditating. If you’ve never done it before, start with 5 minutes of deep breathing in a quiet, comfortable position. Clear your mind. Meditation has powerful benefits of reducing risk for abnormal heart rhythms, blood pressure, stress, and can help you focus your concentration and energy on the important task as hand.

You did it! You completed the F is for Family and Friends Challenge! We are so proud of you, and we hope you had a lot of fun with these daily challenges! Remember, we LOVE hearing your feedback and stories of success! So, be sure to share your progress, sweaty selfies, and your motivational pictures by using #FisforFamilyFriendsChallenge. We will be sending out a special gift to the person who engages the most with us! Keep up the good work and we are so excited to be on this journey with you!

We ❤️ our community.
Let’s go back to the basics of good health.

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