R U IR? If so, then great! Grab on to these challenges to push yourself a bit harder this month. If not, well – then grab on to these challenges to push yourself a bit harder this month!Download July Challenges Here
For more in depth instruction, read on.
Commit to one, a couple or all of the following challenges for the month of July! Work on them daily, and share your progress, photos and thoughts with us here and on our Facebook page.
Speak Your Spouse’s Love Language Every Day
Take 5 minutes to take the Love Language test here. Find out what your spouse’s love language is or have your spouse take the test too! This quick test determines how you give and receive love. Once you understand this, take the challenge of doing at least one thing daily to speak your spouse’s love language.
Post your pictures and comments here or on our Facebook page – and share with us how you are refining your relationship!
If you’d like to read more about the 5 Love Languages and how important these are to your relationship, this recent blog post of ours will help!
Increase Your Wall Squat Time
Technique: Stand with your back against the wall, placing your feet in front of you so that your shoe laces are right in front of your knees. Bend your knees to a comfortable position so that you are in “squat form”, keeping a 90 degree angle at the knees. Hold this position for as long as possible.
Build on your “start” time throughout the month, in 10-second increments, if necessary. Challenge yourself to hold the position for as long as possible, so that by the end of the month, you are at your best!
If you’re feeling like you want to kick it up a notch, place an exercise ball between you and the wall.
Post your pictures, times, increases and comments here or on our Facebook page – and share with us how you are refining yourself in fitness!
Increase Your Fruit & Vegetable Servings
The typical American “diet” does not include nearly enough fruits and vegetables. In fact, it’s recommended that we get upwards of 9-14 servings of these life-savers every single day.
Your challenge this month is to increase your fruit and vegetable intake significantly. How, you ask? Try this smoothie made with avocado, banana and spinach for breakfast.
This salad is loaded with greens that are filled with nutrients. Give it a try!
Have you ever considered adding juicing to your diet – or even a juice cleanse? You can read about my experience here.
If none of this looks good, reach out to us and we’ll offer lots of suggestions on how to up your intake.
Post your fruit & vegetable pictures here or on our Facebook page – and share with us how you are refining your diet!
Journaling for At Least 5 Minutes Every Day
Taking the time to write helps to program your subconcious mind. It also helps you to sort through your feelings, difficult situations, stressors. It can also help you to think of and focus on the good and happy things in your life.
Here are several things you can write about:
- gratitude, things for which you are thankful
- feelings & emotions
- a situation – what has happened or what is going to happen
- spiritual life
Your challenge this month is to write for just 5 minutes everyday on a topic, feeling or idea that is on your mind. You can write about the first thing that comes into your mind.
Post your journaling pictures, thoughts and comments about this task here or on our Facebook page – and share with us how you are refining yourself through your writing.
Develop & Fine Tune Your Morning Routine
If you hit the snooze button in the morning, you are telling your subconscious that it is okay to procrastinate, and you will likely procrastinate during your day.
If you get up late and rush around before leaving for work, the rest of your day will be rushed.
Your challenge this month is to get up a few (15, 30, 60) minutes earlier each day. During this time, enjoy the silence! Take a moment to just “be”. Then make a plan for the day and get to it. It’s proven that when you make a plan and write it down, you are many times more likely to work and complete the plan.
If you’d like a little more information about developing a and fine-tuning a morning routine, check out our blog post “Why Your Morning Routine is the Most Critical Part of Your Day”.
Post your pictures of you doing your morning routine and comment on how it is changing your day either here or on our Facebook page – and share with us how you are refining yourself through your morning routine.