Wellness challenge

Wellness Challenge: Week Four

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


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.


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.


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


  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