WEEK ONE: MOVEMENT

Throughout your first week, try to do each of the following activities. Each one has three different levels. Choose the level that you feel most comfortable with. Keep an eye out for your weekly text challenge as well!

Move and Groove

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5 - 30 minutes, light prep

Time to dance your heart out! Let’s let loose and move to the music. Put on your favourite tune, embrace your inner dancer, and get ready to groove like nobody's watching!

Colour Walks

10 - 60 minutes, medium prep

Take a colourful walk through the park! Afterwards, reward yourself with a delicious cup of coffee, savouring the moment and indulging in a well-deserved treat.

Stretch it Out

10 - 20 minutes, no prep

Set aside some time to stretch your body, release tension, and improve flexibility. This activity is perfect for anyone looking to relax, unwind, and feel refreshed.

  • ⭐️ Check out some Yoga Youtube channels like this one

    ⭐️ Attend a local in person fitness class

    ⭐️ Take advantage of Nike Training Club on Netflix

    ⭐️ Try to take the stairs whenever possible

    ⭐️ Learn a TikTok dance or make up your own choreography

WEEK TWO: NUTRITION

Welcome to your second wellness week! Try to do each of the following activities. Choose the level that you feel most comfortable with, or challenge yourself to level up! Make sure to keep watch for your weekly text challenge.

Eat the Rainbow

10 - 60 minutes, medium prep

Fill your plate with a variety of colourful ingredients! Enjoy a delicious and nutritious adventure that will leave you feeling vibrant and energized.

Meal Prep Magic

30 - 60 minutes, heavy prep

Take charge of your meals! Spend dedicated time prepping and organising your food to set yourself up for success in the week ahead.

Plant Powered

30 - 60 minutes, heavy prep

Discover the incredible world of plant-based eating. Nourish your body, support the planet, and unlock a world of exciting flavors and creative culinary possibilities.

WEEK THREE: MINDFULNESS

You’re halfway through! It’s time for your third week. As always, there are three activities with three levels each. Choose the level that feels the most comfortable. Remember, you’ll also receive your third weekly text challenge this week!

Gratitude Attitude

5 - 10 minutes, light prep

Take a moment each day to reflect on the things you're grateful for and watch your happiness grow. This simple yet profound practice allow you to cultivate more joy, resilience, and contentment.

Breathing Pause

5 - 10 minutes, no prep

In the hustle and bustle of everyday life, it's important to create space for relaxation and recharge. With each mindful breath, you'll feel your body and mind aligning, bringing a sense of peace and tranquility.

Snapshot Stories

5 - 10 minutes, no prep

Grab your camera or smartphone and embark on a visual storytelling adventure that will awaken your senses and cultivate a deeper appreciation for the world around you.

  • ⭐️ Check out this podcast called 10% Happier all about using mindfulness as a skill to be happier

    ⭐️ Digitally detox by having an “unplugged day”, using no screens or electronic devices

    ⭐️ Take a look at guided meditation apps like Calm or Headspace

    ⭐️ Incorporate a short mindful walk into your daily routine for a mental and physical refresh

    ⭐️ Keep your mind challenged by learning 5 words of a new language

WEEK FOUR: REPLAY

Congratulations! You’ve made it to your final wellness week. You should be so proud of yourself. We sure are.

This week’s activities will work a little differently. For week four, you will revisit your three favourite activities from the previous weeks. We recommend choosing one activity from each week! You’ll still be receiving a new weekly text challenge, so keep an eye.

When you’ve completed your three chosen activities, end your adventure with the Final Reflections activity below.

 

Final Reflections

10 - 15 minutes, no prep

Take a moment to relax and reflect on the progress you've made throughout this month-long challenge. Find a peaceful spot to contemplate your experiences and celebrate your achievements. This final reflection will help you renew your commitment to your own happiness and overall wellness.