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Wellness challenge

Wellness Challenge: Week Six

This week our focus is on meditation, stretching & Probiotics. 

MIND

I love meditating but I definitely don’t do it enough, so this week we’re going to take the time to meditate every day. You might like to meditate by focusing on your breathing or listening to a guided meditation. Either way, let’s do a 5 minute meditation every day this week. This can be as simple as practicing the box breathing technique The Mumma Hub introduced us to earlier in the challenge or can be a visual meditation I mention in my recent post on sleeping tips.

BODY

This week we are going to add stretching into our routine. Try to stretch every morning, even if it’s only a few minutes while you’re waiting for the kettle to boil or while you wait for your toddler to finish a tantrum. Stretching should never feel painful so don’t overdo it. If you’re not a regular stretcher, then check out this post by Real Simple on 6 Full Body Stretching Exercises. Stretching is meant to help with circulation and prevent injury so you should always stretch before and after exercise.

NUTRITION

This week’s nutrition challenge is to be conscious of consuming probiotics and maintaining a healthy gut environment for them to survive. If you’ve been following the Wellness Challenge since Week One then you’ll be surprised to hear that you’re already helping your gut bacteria by eating healthier; consuming wholegrains and lots of vegetables. Sarah Moore Wellness has all the information you need over on her new post: An Introduction to Probiotics. This is a must read for anyone suffering from acne, skin conditions, IBS or tummy issues. Sarah mentions that there is even some evidence to suggest that some probiotics will help babies with colic!

If you’re looking for a Probiotic powder for the whole family, I love the Pono Probiotics range, they have Probiotic powders for mums, dads and bubs.

SUMMARY

  1. Say a positive mantra often.
  2. Do pelvic floor exercises regularly.
  3. Drink a minimum of 2L (or more) of water every day.
  4. Make healthier food choices.
  5. Practice breathing & mindfulness.
  6. Eat more vegetables.
  7. Go to bed earlier.
  8. Get moving every single day.
  9. Cut back on caffeine. No caffeine after 12pm.
  10. Brittany Noonan workout.
  11. Practice gratitude daily.
  12. Switch from white to wholegrains.
  13. Meditate for 5 minutes each day.
  14. Stretch every morning.
  15. Consciously consume probiotics.

Don’t forget to tag me on Instagram while completing your wellness challenges this week!

xxx That Gypsy Mum xxx

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Wellness challenge

Wellness Challenge: Week Five

This week our focus is on practicing gratitude, a Brittany Noonan workout & switching to wholegrains.

MIND

It’s easy to get caught up in negative thought patterns by thinking about all the things we don’t have but it’s time to start being grateful for all the wonderful things we do have in our lives. Every night before you go to sleep, think of 10 things that happened during the day that you are grateful for. You can write them down or just say them in your head but when you think of them, let yourself feel truly, honestly grateful.

BODY

This week we are going to do Brittany Noonan’s latest workout. Make sure you keep up the incidental exercise and move in a fun way whenever possible. Always consult a professional if exercising whilst pregnant or post baby. If you have any questions about the workout this week, then let Brittany know, she’s always happy to help!

NUTRITION

This week’s challenge is to make the switch from white to brown. Think pasta, rice, bread, wraps, even the flour you use to cook with. Sarah Moore has an awesome pimped pikelets recipe using wholemeal flour. Check it out on her blog here.

SUMMARY

  1. Say a positive mantra often.
  2. Do pelvic floor exercises regularly.
  3. Drink a minimum of 2L (or more) of water every day.
  4. Make healthier food choices.
  5. Practice breathing & mindfulness.
  6. Eat more vegetables.
  7. Go to bed earlier.
  8. Get moving every single day.
  9. Cut back on caffeine. No caffeine after 12pm.
  10. Brittany Noonan workout.
  11. Practice gratitude daily.
  12. Switch from white to wholegrain.

Don’t forget to tag me on Instagram while completing your wellness challenges this week!

xxx That Gypsy Mum xxx

Wellness challenge

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Wellness challenge

Wellness Challenge: Week Four

This week our focus is on getting more sleep, increasing incidental exercise & reducing our caffeine intake.

MIND

This week we are going to go to bed earlier and we’re going to get more sleep! We all complain about being tired and needing more sleep but are we really, honestly doing everything we can to get more sleep? I used to be a really bad sleeper, but I managed to train myself to sleep better and for longer. I’ll be posting later about techniques that I’ve found were helpful for me. If you need more convincing on why you should go to bed earlier, then read Sarah Moore’s post on how lack of sleep could be causing you weight gain.

BODY

This week we are going to move MORE. We are going to increase our incidental exercise and make a point to move every.single.day. I know as a mum it’s hard to get moving, especially when you have a clingy child but try to encourage them to move with you. If you do have an opportunity to sleep or exercise, choose to sleep. Just make sure you’re not lying in bed looking at your phone.

Here are some examples of Incidental Exercise:

  • Use stairs or walkways not lifts.
  • Park further away than necessary.
  • Grocery shopping instead of online shopping.
  • Cleaning: Car, windows, floors, bath, ironing, shower, oven – whatever takes effort, do it. Do it now.
  • Gardening, sweeping or watering the garden.
  • Stretch or exercise while watching TV.
  • Walk your dog.
  • Play active activities with your kids like running races or throwing balls into a basket.
  • Carry washing in small piles while putting clothes away.
  • Reorganise your pantry or linen closet.
  • Walk during your lunch break.
  • Dance or sing along to music with your kids.

NUTRITION

This week we look at whether Caffeine is helping or hindering your wellness goals. Your challenge this week is to cut back to one or two cups of coffee (or caffeinated tea) a day and cut off all caffeine after midday. Sarah Moore looks at caffeine further in her post about whether coffee is good or bad for you.

If you’re looking for a caffeine free alternative, then check out Pukka Herbs range of organic teas. Always consult a healthcare professional before consuming herbal teas during pregnancy.

wellness challenge

SUMMARY

  1. Say a positive mantra often.
  2. Do pelvic floor exercises regularly.
  3. Drink a minimum of 2L (or more) of water every day.
  4. Make healthier food choices.
  5. Practice breathing & mindfulness.
  6. Eat more vegetables.
  7. Go to bed earlier.
  8. Get moving every single day.
  9. Cut back on caffeine.

Don’t forget to tag me on Instagram while completing your wellness challenges this week!

xxx That Gypsy Mum xxx

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Wellness challenge

Wellness Challenge: Week Three

This week our focus is on breathing, a Brittany Noonan workout & increasing our vegetable intake.

MIND

The gorgeous Estelle from The Mumma Hub is teaching us how to manage anxiety, increase energy and focus with this simple technique. The best thing is, we already know how to do it! Our challenge is to practice box breathing for 2 minutes (or more) every day. If you have any questions then Estelle is more than happy to help, you can contact her through her website or find her on Instagram @themummahub

BODY

I hope everyone got moving in a fun way last week! Our body challenge this week is to complete the Brittany Noonan water bottle workout. If you missed out on winning a Real Active drink bottle last week then you can get yours from Real Active. They donate 10% of all their proceeds to mental health charities! For some extra motivation with your fitness goals, check out @Realactivemovement on Instagram.

Wellness Challenge

NUTRITION

Last week we made healthier food choices, this week we are getting more specific. Do you eat 5 serves of vegetables per day? (5.5 serves if breastfeeding) I know I haven’t been. This week’s challenge is to find a vegetable based recipe and learn how to cook it. I’ll put some recipe options up later in the week if you’re stuck for ideas. In the meantime see Sarah Moore’s latest post on 10 ways to eat more vegetables.

SUMMARY

  1. Continue saying a positive mantra often.
  2. Do pelvic floor exercises regularly.
  3. Drink a minimum of 2L (or more) of water every day.
  4. Practice mindfulness.
  5. Get moving in a FUN way
  6. Make healthier food choices.
  7. Practice box breathing daily.
  8. Do the Brittany Noonan water bottle workout.
  9. Find and learn how to cook a new vegetable based recipe.

Don’t forget to tag me on Instagram while completing your wellness challenges this week!

xxx That Gypsy Mum xxx

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