Week 1

Week 1 Lesson

Welcome to week one!

This can be a very transformative process to add these 7 new habits or forgotten practices to your week. To really bring consciousness to this process please consider journalling each morning and evening about insights, challenges and observations. For more clarity you might track your food, water, and feelings through the day. Record and observe whatever you decide to.

Join the private Facebook group to share, get insights and discuss what comes up for you and others at _____________. Please start by introducing yourself and sharing your goal for this challenge and the essence of your why. What make its strong, passionate, something you must do, something you will do? By sharing we can expand our learning by understanding other people’s journey and trying some of the ideas that appeal to us.

So, participate and share – you may help someone else and perhaps help yourself at the same time. When we share and teach (sharing what worked or didn’t work for us) we learn it ourselves better.

1. Find your motivating “Why,” that is – why you want to do this 3 week fit, strong healthy challenge. Why is doing this important to you? Is this a passion or earnest desire? If not, what could make it so? Is this enough to make you want to complete and sustain this change effort for at least the next three weeks? If not, what could make it more sustainable? What would help give you accountability to carry through? Perhaps enlist an accountability partner, join and share your why, progress, observations on the private facebook group for the challenge, join at [ ]. Learn from the group by reading there comments, whys and observations.
2. Eliminate the first of the unholy trinity of addictive industrially modified foods -White (and brown} refined sugars from your diet. These sugars are everywhere read all labels and eliminate all fructose, corn syrup, etc. Use a small amount, 1-2 tsp of natural sugars like honey, maple syrup, natural sugars (Selati plantation select natural sugar) if you want to sweeten food.
3. Restore your sleep patterns by going to bed before 10am at night and sleeping for 7.5 hours to 9 hours each night. Wind down and rest to go to sleep, shower, bath, read, pray, etc.
4. Move 20-30 minutes a day with some form of exercise you like (walk, run, dance, swim, etc. First thing in morning if possible (this reduces cortisol (stress hormones) and gives you 5-8 times more benefits than afternoon exercise.
5. Hydrate – drink ½ of your body weight in lbs in ounces of water (i.e. 150 lbs drink 75 ounces) or weight in kg*33 in milliliters (i.e. 68 kg drink (68*33) 2,244 ml, 2,25L ).
6. Bonus process tap on the tapping endpoints to lower your stress and cortisol levels (add diagram). Start your day feeling better (less stress, more with love emotions: joy and happiness) for a better day.
7. Celebrate by taking a 30-60 minute walk on Sunday. Review your journal and plans for next week and the new plan in your email. Prepare ahead to adopt the new habits while continuing this week’s practices. Write a note to the facebook group with your insights this week.

Appendices Journalling insights and prompts for “Fit, Strong, Healthy You”!