We are back! How is your healthy challenge experience so far? Have you been using and accomplishing your daily challenges?

At this point the first-week daily checklist should be integrated into your routine, meaning you don’t even think about it and do it unintentionally and naturally.

Let’s recap the info:

Drinking 8 cups of water per day.

Stretching every day.

Workout at least 30 min. 

Eat a fruit/veggie with every meal.

Try to sleep 8 hours. 

Laugh and smile. 

PRO TIP: You can go at your own pace if you find hard to accomplish a specific task from the week you can add it to the second-week challenge. Remember slow and steady wins the race.

This week’s healthy checklist involves:

  • Read before bed: We all are guilty of looking at our phones scrolling through social media or binging Netflix before bed. Been there done that. Which actually is extremely bad for you if you struggle with sleeping of you don’t feel rested in the morning. Trying to read before bed for at least 10 min will help you rest better and fall asleep faster! If you are not a novel reader you can always look for cool magazines of your interest or even blog posts, but remember to keep your device brightness as low as possible.
  • Learn a yoga pose: Every week, every day just depends on how much time do you have. Yoga is awesome for your health, don’t be intimidated by it, everyone starts somewhere plus there are lots of different difficulty levels for you to start where you feel the most comfortable. Yoga will help you to lower your stress, improve your mood, boost your confidence, lower the risk of injury, lose weight, increase flexibility, and improve muscle tone and strength!
  • Lower alcohol intake: Sure we enjoy our red wine for dinner, but keep it under control. Maintain your alcohol intake safe, never drink more than a glass per sitting. Remember that drinking alcohol interferes with the processes of memory and new learning, interrupts normal sleep patterns (we don’t want that), interferes with mood stability, promotes depression etc.
  • Increase fiber intake: Fiber isn’t only good to go to the bathroom more often, if we want to keep our bodies healthy we should make sure we are eating enough fiber. Fiber feeds the good bacteria in the intestine which can help us control blood sugar levels and increase immune and brain function. It also will help you to lose weight, reduce blood sugar spikes after a high carb meal, keep breakouts at bay, and brighten your skin.
  • Start a food journal: This, in particular, may sound very boring, time-consuming and something you don´t really want to do, BUT let me explain. A food journal is very helpful when you are starting to eat healthier or at least put more effort into your meals, maybe control your portion sizes a bit more, or just dieting. The way this works is: you document everything you eat, either writing it down or taking pictures (you can create a private social media account to post the pictures and see what you ate). If you do this for a week you’ll truly see what you eat, you’ll be able to look the past week and see what you ingested and think how that affects your body. Nutrition is the most important thing for our body, we literally are what we eat because for example every 35 days your skin replaces and your body makes new cells from the food you ate. Think about that.
  • Have a treat when needed: Although is important to keep your diet as healthy and real food based as possible, mental health is also important. It is OK to have a piece of chocolate or a cookie or a croissant once a week. (still, if they are organic blah blah blah even better.) The thing here is to keep you sane. Don’t go crazy once a week and devour everything, moderation is key, but forbidding yourself from everything forever is not sustainable, therefore you’ll stress, cortisol levels will spike, you’ll put on weight and then quit your healthy lifestyle because you see no results. You better eat a piece of chocolate after dinner. Remember, everything in moderation, you won’t be unhealthy if you have a piece of chocolate. (try to buy the best quality tho)

Enough rambling for today here is your next daily checklist for the next two weeks.

This challenge is for all of you who don’t know how to start living a healthy lifestyle or you just want to make a habit out of it! Everyone is welcome to join!

Let us know if you joined the challenge and how are you doing so far in the comment section or on our Instagram profile!

See you soon!

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