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Pretty Wellness Small Steps Challenge 2019

Happy New Year. We’re excited for the second annual Pretty Wellness Small Steps Challenge. In all aspects of life, even our health, goal setting = increased success. The Pretty Wellness Small Steps Challenge 2019 outlines weekly wellness goals with supporting tasks to inspire you to make small healthy changes and New Year’s resolutions that will stick. Each Wednesday, starting January 2, 2019, we will announce a wellness goal to focus on for the week. Then each day, we will provide a deeper dive via Instagram on simple ways to be successful with the challenge. Our goal is to share tasks and tools to make healthy living easy for the busy individual. We can’t wait for you to join in, connect and share your insight. We all need to test different modalities to find the ones that work best for us. Hopefully this daily list of wellness tips will help you find the ones that fit best in your life. Feel free to try each and every one of the tips outlined OR try one per week and stay connected with us to keep you motivated. Please join us and connect on Instagram so we can be accountable together. We would love to hear your questions, comments and thoughts on how to make these healthy tips stick. Share your successes, photos, videos or thoughts including the hashtag #SmallSteps2019.

Week 1 – Wellness Wednesday, January 2 – Eat Clean
Week 2 – Wellness Wednesday, January 9 – Be Active
Week 3 – Wellness Wednesday, January 16 – Be Mindful
Week 4 – Wellness Wednesday, January 23 – Be Green & Clean aka Clean Living
Moving Forward – Wellness, Wednesday, January 30+ 

Good luck taking #SmallSteps2019. Check out our post about making New Year’s Resolutions Attainable and also be sure to connect with a medical practitioner when making changes in your lifestyle. And now for a breakdown of the challenges. We will expand more each day on our social media channels. We’ve included this outline for those that like to plan ahead. We also will be hosting a few giveaways in week 1, 3 and 4…so check below for more details.


Pretty Wellness Small Steps Challenge 2019
Week One – Eat Clean
How to make this measurable: plan to eat wholesome foods at every meal.

When I was diagnosed with stage IV breast cancer, I set out to make some healthy changes. I read medical journals, watched documentaries and interviewed various doctors in my path. I kept on hearing about the powerful impact of eating a plant-based diet. So I did it. Five years later, with a plant-based nutrition certification and a strong medical and naturopathic team…I’m thriving. I do believe that my diet filled with vegetables is partially to thank. So this week’s heath focus for the Small Steps challenge is to eat clean…and especially add more veggies to your life.

January 2 – Cut up veggies and keep them handy or buy pre-cut bags of carrots, broccoli or cauliflower.

January 3 – Drink fresh juice in the AM. Here are some of our favorite recipes.

January 4 – Buy or make smoothies and grab a mason jar each day to drink with meals or eat as a snack.

January 5 – Buy or make veggie noodles and sub. for pasta – think zucchini noodles or cauliflower rice.

January 6 – Try collard greens or butter lettuce instead of sandwich bread – make wraps or lettuce tacos.

January 7 – Make fun toasts – use greens with hummus or avocado with tomato on Ezekiel bread.

January 8 – Sneak it in…add healthy items to your dishes. Mix steamed carrot puree in omelettes, pureed squash in macaroni and cheese and pureed cauliflower or sweet potato in baked goods. Add beans to soups and nuts/seeds to salads, meats and fishes, too.

Other clean eating favorites include: kale chips, roasted asparagus, healthy movie theater popcorn and hardboiled eggs with mustard or Trader Joe’s Everything But the Bagel Seasoning.


Pretty Wellness Small Steps Challenge 2019
Week 2 – Be Active
How to make this measurable: plan a few minutes to be active daily.

January 9 –  Try new workouts at a gym, small studio or online. Check out DDP Yoga if you’re a wrestling fan or the Tracy Anderson Method if you want to workout like the celebs.

January 10 – WALK – find time in your day to add steps. Go to your favorite zen place and walk for 20-60 minutes to take in the calm and work on your cardio. Carve out some time while waiting for a child at practice to get in those extra steps. A few minutes in the morning and a few minutes later in the day adds up.

January 11 – Create a new playlist or find a new podcast for your workout that will motivate you to be active.

January 12 – Do a quick moment when you have a little time. Try the 7-min workout app  – you can fit it in. Grab some weights and lift in front of the TV during commercials or your favorite silly TV show.

January 13 –  Buy one new workout item. Do you need handheld weights? A jump rope? A new outfit? Use it today and see how you feel.

January 14 – Create a list of workout buddies – in-person or those you can chat with via phone (on a walk) and meet them today.

January 15 – Be fit with your family – check out 35 fit and fun family activities.
Please share your favorite exercise/activity tips and comment this week on our Instagram page and we will add your tips to this list. One of our favorite tips is to always keep your workout clothes / active wear handy so you can be ready to be active at anytime.

Pretty Wellness Small Steps Challenge 2019
Week 3 – Be Mindful
How to make this measurable: spend five minutes a day in a mindful practice.

January 16 – As you go through your day, find pockets of time where you can do a minute meditation.

January 17 – Create your own or use one of our favorite positive affirmations / mindful mantras – then use it.

January 18 – Try a meditation app.

January 19 – Try adding healing sounds to your day. Take five minutes and use a sound machine or Relax Melodies app.

January 20 – Journal for ten minutes. Write everything down on your mind. If you have writer’s block. Keep writing – anything for ten minutes. Try this when you feel an emotional burst, positive or negative…journaling can be a huge healing modality.

January 21 – Declutter your home = declutter your life. Check out Neat Little Nest’s checklist to start.

January 22 – Start a daily gratitude list. Write it or use an app daily or when feeling down.


Pretty Wellness Small Steps Challenge 2019
Week 4 – Be Green and Clean aka Clean Living
How to make this measurable: make one effort each day.

January 23 – Get to know your products – Environmental Working Group Skin Deep database

January 24 – Find one beauty product that you are almost finished with and buy a new green/clean one. Check out some of our favorites personal products or comment on a recent post on Instagram and we will give you some recommendations.

January 25 – Find one household product that you are almost finished with and buy a new green/clean one. Check out some of our favorites home products or comment on a recent post on Instagram and we will give you some recommendations.

January 26 – Take an Epsom Salt bath – if you want a challenge, create scrubs to use weekly in the shower.

January 27 – Try oil pulling for healthy teeth.

January 28 – Find simple ingredients to use to clean your home, think lemons as sponge, vinegar as cleanser.

January 29 – Consider using essential oils instead of fragrances and purifiers.

January 30 – Let’s recap together. Please feel free to comment below or join us in the social media conversation on Instagram


Please remember to talk with a doctor or natural practitioner when making lifestyle changes or wellness resolutions.

Kick off the New Year with our Small Steps Challenge Giveaways
– Week 4 – Kosmatology Winter Essentials Pack – Begins Friday, January 25, 2019

In celebration of the last week of the Pretty Wellness Small Steps Challenge Kosmatology, an organic skincare pharmacy, founded by a compounding pharmacist, Janis Covey, is partnering with us to give away a clean beauty winter essentials pack. Made with nourishing ingredients such as shea butter and essential oils, this pack will include moisturizing soap, hand sanitizer and lotion bars made with organic oils and no nasty ingredients. The skin is the first barrier of defense against germs so keeping it healthy is high priority.

a Rafflecopter giveaway

– Week 3 – $25 Visa Gift Card – Ended  – The Winner is CLAIRE DYE

a Rafflecopter giveaway

– Week 1 – $25 to Amazon / Whole Foods Market – The Winner is JOANNE DARNELL.

a Rafflecopter giveaway

Thanks to BlogGiveaway Directory, Giveaway Frenzy, The Prizefinder.com, ContestChest.com, ContestGirl.com

Looking for a speaker to inspire your organization or business team? Hire me to present or facilitate a seminar on resiliency, positivity and wellness in the workplace. Check out my business website and demo reel at CarynSullivan.com. For wellness daily tips and inspirational ideas on healthy living, clean eating and a non-toxic lifestyle, please follow us on Twitter, InstagramFacebook and Pinterest.

50 Comments

  1. I love the part on detox, gonna try to commit to going through with that. I think anyone that’s living today can benefit from periodic detoxing, considering the toxins and chemicals in everything we inhale and eat.
    Ergo Trends recently posted…The Best Ergonomic Mouse for 2018- Reviews and Buyer’s Guide

    • TOTALLY. There are tons of toxins around us so finding ways to detox can be helpful. Plants help in the house. Drinking lots of water helps flush them in our body, etc. etc.

  2. It’s a really delicious food item. I like your information about the healthy food. Thank you for shear a great information.

  3. Thanks for the giveaway and
    advice,very useful.

  4. Teresa Kunberger

    Ahh this is awesome! I am totally reading this again I have it marked small steps!

    • Terrific. Happy New Year. Enjoy the Small Steps Challenge. Come join us on Instagram, too…we do weekday videos and would love any questions or comments you have. Have a great week.

  5. maria cristina cellerino

    Thanks for the giveaway and
    advice,very useful.

  6. Andrea Lloyd

    Good advice and great competition thanks

    • Thanks Andrea. Enjoy the Small Steps challenge. We have so much fun doing it. Let us know if you have any healthy tips to add or questions. Happy New Year.

  7. Small steps are obtainable and sustainable. If I try to do too much, I rage for about two months, then right back (if not worse) than before. I accept the challenge :)

    • YES….You are spot on…that is why we at Pretty Wellness are all about making healthy living simple. We are all busy in life and if we make HUGE changes at once, it oftentimes isn’t sustainable. BUT taking small steps in the right direction leads to big change after awhile. Let us know if you have any questions or successes you want to share. We go live on Instagram during the weekdays and the videos run all day. Have a great week. :)

  8. saleem khan

    Very vital tips to increase the quality of life.

  9. Allan Fullarton

    Great advice.

  10. Abigail Cullen

    Great giveaway, thanks for the chance.

  11. lovely giveaway!

  12. thanks for the giveaway.

  13. I would love to do this, thanks for a helpful way to start!

  14. Nice challenge, small steps goes a long way. Having a good realistic goal helps.

  15. Louanne B

    These are great tips. Thanks so much! I replaced our household cleanser for a homemade vinegar and water spray.

  16. Orna Soref

    Thank you for the information about healthy eating

  17. I tried oil pulling and it made my teeth more sensitive! I wish it worked for me but I have to give that one a pass.

  18. Working so hard to do better!

  19. Michelle L

    Thank you so much

  20. monique s

    Things seem to be more achievable if you take small steps

  21. One prize of $25 hahahahaha not worth the effort, oink oink to the prize pig entrants!

  22. I love that these are very manageable goals. I plan on trying this for February!

  23. Good information. Thanks for sharing.

  24. Tara Gauthier

    Thanks for the great giveaway, I loved the tips!

  25. Christina moore

    Thank you for the advise and a great giveaway

  26. Kathy Davis

    I just found you, and I missed the January small step challenge. But, I’m going to start on February 1st. You have some really great ideas.

  27. Joan Kubes

    I love using things without all the nasty chemicals.

  28. Debbie Yoder

    Thank You for this information,Im trying to use healthy nontoxic products!

  29. I love the idea of these challenges! Thanks!

  30. Danielle Blades

    I love the small step idea! Now i just need to do them!

  31. monique s

    So great as a way to protect one’s skin in winter weather

  32. Great post I need to take some actions on things raised in it

  33. Thank you looks a great product

  34. paula cheadle

    loved reading your blog

  35. Louanne B

    I love all your amazing tips! Thanks again!

  36. Lorna Ledger

    Thanks for your great tips, love your blog posts, natural beauty care is great

  37. Débora jaqueline de paula sousa

    i want win

  38. Donna F Doyle

    thank you for the chance

  39. Courtney H.

    I can use all the help I can get!

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