Wellness challenge

Wellness Challenge: Week One

This week our focus is on setting a mantra, working on our pelvic floor and drinking more water.


It’s important to have a focus for the 10 weeks ahead to inspire us and promote positivity. I’m a firm believer in the law of attraction and I find that having a mantra helps me to let go of anxious thoughts.

So this week’s mind challenge is to choose a mantra. Write it down and place it somewhere that you will see often. Say the mantra every day and repeat it multiple times in a row.

You may want one positive mantra that encompasses your mind, body and your nutrition goals or you could have multiple mantra’s depending on what you want to get out of this challenge. The two mantra’s I have chosen are:

“I am happy, healthy, wealthy and fit” and “I can achieve anything I put my mind to”


Our body challenge this week is to work on our pelvic floor muscles and complete Brittany Noonan’s booty and core workout. Brittany specialises in post partum fitness and has some great information on her blog about returning to fitness after having a baby.

If you need help with your pelvic floor exercises then I would recommend downloading a free app called kegel trainer by Olson Applications. You can do several sessions a day and it literally takes seconds, well lots of seconds but less than a minute, I promise. Alternatively you can commit to working on your pelvic floor whenever you drive in the car or change a nappy or hang out the washing. Set an alarm if you think you’ll forget, you’ll certainly need to work on them with all the water we’ll be drinking this week.


Good hydration is essential for mental alertness, good digestion, helping your kidneys function AND reducing those dreaded under eye bags. We lose water when we breath, sweat and urinate so we need to keep ourselves topped up continually throughout the day. It’s even more important if you’re very active, do intense workouts or are breastfeeding.

Unfortunately, there isn’t an easy way to work out how much water you need to drink to feel your best. Drinking to your thirst is a good guide and for most people this should be at least 2L a day. With our busy lifestyles, preferences for other drinks, and regular snacking habits; we often miss our bodies subtle cues that we’re thirsty. By the time you really, really need a drink, you’re probably starting to get dehydrated. Late cues include feeling very thirsty, having a sticky mouth, having trouble concentrating, headaches and feeling tired.

So this week we’re focusing on tuning into our thirst cues and staying hydrated.

Step 1. Today, keep a record of much water you drink.
Step 2. Take notice of your thirst cues. When did you first notice you were thirsty and how was your body telling you. Do you think this was a late cue or an early cue?
Step 3. Decide on two or three ways to make water more appealing. Perhaps you need a nice water bottle, you might want to add chopped fruit to a glass or keep a jug in the fridge so it’s chilled.
Step 4. Start drinking more water! Start by having a glass of water as soon as you get up, and before every meal. It’s normal to need to go to the toilet more when you start to increase your water intake. This will settle down after a week or two. Leaving your 2L quota until too late in the day often results in needing to wake up during the night to wee, so space it out throughout the day.

Want to know more, or wondering if you need water filters or alkaline water? Check out Sarah’s post, Everything you need to know about water and hydration before the hot weather hits.


  1. Set a mantra and say it often.
  2. Do pelvic floor exercises daily & the Brittany Noonan workout.
  3. Drink a minimum of 2L of water per day.

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

xxx That Gypsy Mum xxx

wellness challenge