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.
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.
Week 2 – Be Active
How to make this measurable: plan a few minutes to be active daily.
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.
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.
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 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.
– Week 3 – $25 Visa Gift Card – Ended – The Winner is CLAIRE DYE
– Week 1 – $25 to Amazon / Whole Foods Market – The Winner is JOANNE DARNELL.
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, Instagram, Facebook and Pinterest.