8 Week Health Challenge GAME
At the start of every new year each of us makes some sort of decision to change... sometimes it's unspoken, sometimes it's written, sometimes it's kept and sometimes we give up on it the moment we make it!
Instead of trying to make a decision to better your health all in one full swoop... I suggest you do it gradually. This way you are more likely to truly keep the decision alive. So with that in mind... I'm challenging YOU to take part in an 8 week - 2 month program that will change the way you look at your health, your body... and very possibly change your outlook on life and feel healthy and have positive thoughts.
Starting with this newsletter I'm going to break down the program by weeks... each week you'll get a new simple plan to implement. I'll do my best to make it easy for you to follow and take it one step at a time.
Make it a GAME for yourself. Each week read the newest newsletter from us and follow the guidelines by keeping in what you started the week or weeks before... carry those suggestions forward and week by week you'll be building and rebuilding your health!
Let's make 2010 the BEST YEAR EVER!
Alright... let's get started...
WEEK 1: BEGINNING YOUR JOURNEY TO GREAT HEALTH
This first thing I want you to do is to start a journal.
Why?
Most of us never really confront what we do on a daily basis that harms or helps our health. We take those 3 extra bites of apple pie, or drink that loaded latte after lunch, or sit and sit and sit at work (and feel wiped out at the end of the work day!). Or maybe we do something that IS beneficial but don't even realize it or acknowledge it!
So... start a journal. Keep it in a place where that you have constant easy access to. I want you to write down not only every single thing you eat or drink... but the times you ingest it. And I want you to write down any positive or negative body situations and the times for those as well.
Your journal page should look something like this:
Date:
Total sleep last night: _______ hours
Total exercise today: _______ minutes
Columns for:
Time Food Hunger level Attitude Supplements/Medicines taken Energy level
List any upsets or negativity that happened today:
List for each upset or negative point above what you could do to lessen the upset:
List all positive things that happened today:
Now... a little note about sleep... here's the deal... you MUST follow the following rules when it comes to your sleep:
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Go to bed at the same time every night no matter what
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Turn all lights out and TV off - no watching TV for 1 hour prior to going to sleep!
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Eat a small amount / few bites of protein 1 hour prior to going to bed
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Drink a soothing tea (chamomile is great)
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Take 5000iu of a good Vitamin D3 supplement with the protein
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If you have trouble sleeping... read a book of children's old-fashioned fairy tales at bedtime! (no kidding!)
Notice on your journal page that you are to keep track of the amount of exercise. My strong suggestion if you are just now starting to handle your health (or starting over if you've let it lax) is to start with a very gentle exercise routine to start with. Let's have you start with breathing and stretching ONLY for the first week. But the key is to do it daily.
When you get up in the morning I want you to do some easy stretching and breathing exercises:
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Sit with your spine straight, relax your belly muscles and inhale deeply and slowly. Pause briefly when you've inhaled fully. As you exhale, gently contract your belly muscles and squeeze the air out from top to bottom. Repeat 4 times.
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Stand with your feet shoulder-width apart and inhale and slowly raise your arms in front of you and straight up over your head. Stretch up as tall as you can. Then breathing deeply, move your arms as if you are climbing a rope, hand over hand and keep gently stretching and pulling upwards. Keep your arms over your head and exhale and arch your back bending backwards as far as you comfortably can. Take a deep breath. And then inhale and come back to a straight position ... then start exhaling while slowly lowering your arms and smoothly reach down and touch your toes. Once you've reached as far down as possible simply round your back and relax in this forward-bending posture. Now breathe deeply (don't bounce) and hold for 30 seconds. Then inhale slowly as you gently curl back up to a standing position.
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Twist from side to side slowly while in a standing position.
Ok... now you've got your game plan for the first week... let's ensure that you get in each point of this plan every single day for 1 week...
Next week I'll email you the second week's game rules!
This is a game that YOU CAN WIN! Just do each step and don't try to be heroic and do more than you truly can keep in... we'll work on this together and get you feeling happy and healthy before you even know it!!!!
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