baseline measurements and Journal

Baseline Journaling and Assessment of Journals Information Sheet
  •  Be sure to click on the link above for full instruction on how to complete your journal and assessments.  This will allow you to visually see your starting point in this challenge and hopefully motivate you to change the bad habits you currently have.  ​
Baseline Worksheet 
  •  If you would like to do a baseline measurement of your body and take pics, please use this file to do so.  If you plan on doing these baseline measurments, I encourage you to take these baseline measurements just one time on October 1, and not to weigh or measure yourself till the end of this challenge!!!

Facebook Support Group and Video Lecture homework

Wellness Challenge Facebook Group
  • This will be our primary way of daily communication, motivation and information sharing.  If you do not have a facebook account, I do encourage you to create one just to use for this challenge so you can stay updated each day, you can create a FB profile under an alias FYI!

Video Lecture Homework Week 1
  • Please take 58 minutes and listen to this documentary about the benefits of fasting.  In this documentary the host looks at a few different ways of fasting.  We will be experimenting with daily intermittent fasting for this challenge, so do not get nervous that you will have to go days without food!  More info to come on your fasting and feeding windows! 
Video Lecture Homework Week 1
  • Please take 32 minutes and listen to Bruce and Mindy Mylrea talk to you about 10 Easy Sustainable Steps to Transition to a Healthier You

Video Lecture Homework Week 2
  • Eat this, Instead of That. Mindy and Bruce highlight foods you love at breakfast, lunch, dinner, snacks, and baking and cooking and how to choose healthier alternatives that will keep you happy and satisfied. Learn health promoting alternatives to your favorites so you can make the best choices possible.
Video Lecture Homework Week 2 
  • ​Dr John McDougall discusses Plant Oils and the dangers to our overall health in just under 4 minutes. 
Video Lecture Homework Week 2
  • ​What if one simple change could save you from chronic diseases such as diabetes and heart disease? Take a deep dive into the film that has influenced millions around the world: Forks Over Knives

Video Lecture Homework Week 3 
  • Please take 18 minutes and listen to this Ted Talk by Rip Esselstyn, creator of Engine 2.  He lays out why plant based is a healthy approach to fighting off disease! He is a manly dude so if your husbands are resistant to trying some of the recipes we will be sharing in this challenge, have them watch this too!
Video Lecture Homework Week 3
  • Plant-based foods have been proven to prevent or reduce the risk of chronic disease. However, making the transition to this type of diet can be an overwhelming obstacle. Armed with the latest research in behavioral change and nutrition, Bruce has jam-packed this lecture with simple behavioral change strategies and nutritional tips to help your clients overcome their negative dietary habits and transition to a healthier lifestyle.  (This is a longer one so please watch it in increments if needed!)

Video Lecture Homework Week 4
  • What does it mean to live a life mindfully? How can a small amount of your day dedicated to meditation help in aligning a mindful path to overall living? This 28 minute lecture highlights the many benefits of meditation and then outlines 2 meditation techniques for easy implementation into even the busiest of schedules.  ​
Video Lecture Homework Week 4
  • The landscape of your kitchen can promote or deter health. What you see is what you reach for. Research shows that what you have in your kitchen plays a huge role in what you eat. This 15 minute lecture will solve your health demoting kitchen issues and help you to turn your kitchen into a health-promoting beacon.
Video Lecture Homework Week 4
  • Is dairy safe to consume? Should we avoid dairy? Does dairy cause cancer? Can eating dairy cause Parkinson's disease? Why is dairy so bad for your health? Keep listening as Dr Michael Greger answers these questions in this short 4 minute video.


Pre and Post Challenge Assessments

Pre-Challenge Wellness Assessment Worksheet
  • This is NOT optional!  As you will learn throughout this challenge, we need self reflection and to understand our behaviors before we expect to change them.  You will not turn this in, it is for you to fill out and then set aside.  At the end of this challenge we will take a post challenge assessment, allowing you to reflect on your strengths and your weaknesses during this challenge and to move forward keeping the positive changes you have made while still continuing to work on those areas that are more challenging for you.
Post Challenge Wellness Assessment Worksheet
  • Hooray! You made it to the end of the challenge!  Now it is time to do some serious self reflection.  PLEASE take some time to answer each of these questions.  In order to continue to make strides toward a long healthy life, we must always continue to self reflect, learn from our failures and gain momentum from our successes.  If you would like to share your Post Assessment with Heather, that would be greatly appreciated.  This can be done anonymously by leaving it at the gym in an envelope, it can be sent in message or email, or you can simply summarize your experience on the FB page and share with everyone.  Here is to another mindful month!

Weekly assessments

Guideline Information Sheet
  • Information on how to score yourself in each area.  Be sure to save this file to your computer,phone or print out! 
Weekly Score Sheet
  • ​Use this each week to rate yourself everyday in each area.

SHopping List Ideas

Grocery List Ideas
  • This is an introductory list of items that will set you up for success during your first week of the challenge!  

Recipes

Recipes will be added through out the challenge here and on the facebook page

Apps and Resources


Headspace 
  • Please download this app or go to the above site.  It is free for the first 10 days.  It will be part of your challenge to do the first 10 days of headspace which will provide you with a great introduction to how to meditate and to experience it.
The Daily Dozen 
  • This is a totally free app that will help you track all of the good whole healthy food you want to try to eat each day!  It is super easy to use.  Take a moment to watch this video on the science behind the app by the Dr. Greger who created the idea to track the healthy food you eat.  
Nutritionfacts.org
  • This website is research based science about the best foods for us to eat for a healthy long life.  Dr. Greger, is also the author of the best selling book How Not To Die, and also has a cookbook out as well.
Food Revolution Network
  • This website helps to empower individuals, build community, and transform food systems to support healthy people and a healthy planet.  Check it out - they have a free online summit from April 28 - May 6th! ​

Weekly Scores

We are self assessing our current behaviors!  Be sure to read this Journal Instruction Sheet!
Week 1 - No added Sugars! Score yourself in each area!
Week 2 - No oils of any kind!!!! Score yourself in each area!
Week 3 - No animal products! Score yourself in each area!
Week 4 - No dairy! Score yourself in each area!