"Transform Your Life: The Happy Habits 30 Day Challenge"

Photo by GWVproductions

Me Speaking at an Event on the Topic of: Finding Your Happiest and Highest Self.

Upgrade your Life by Practicing Small Atomic Habits

I sat in church this morning and was uplifted, energized, and in alignment with the speaker at this morning's church service. He spoke about some deep and troubling past life experiences he had to endure. These experiences were hard to understand and deal with when he was going through them at the time, but now that the storm has passed, he has a solid understanding as to why he went through those trials, tribulations, and tough times.

The silver-lining or reasoning as to why we go through an experience can take time to clearly understand, grasp, and wrap our heads around. But just like myself, and many others with the tough experiences you go through in life, it is important to keep faith in your circumstances, and use your experiences to fuel, humble, elevate, and inspire you. Our speaker at church this morning was fueled by his experiences, and didn't let them defy him. Now he is a spokesperson for world vision, and has used his trials and tribulations to help others and give people the tools and resources to sponsor thousands and thousands of children in need in Tanzania. I will provide the link at the end of this blog if you feel inspired just like my fiancé and I did by our church to help a child in need.

With that being said- after listening to the speaker in church today talk about his passion which is helping thousands of kids in need- I feel uplifted, energized, inspired, and ready to help others by gifting people something I am passionate about, and that is helping others find alignment with their happiest and highest self through their daily habits.

If you haven't read my first blog on "Finding Your Happy" please tune into that one before proceeding with today's blog. In Summary of my first "finding your happy" blog- you have to be able to prioritize and find balance with your daily spiritual, mental, physical, and nutritional health habits. When one of these areas is lacking balance in your life- your overall well-being will begin to suffer. Symptoms that you are not properly balancing your overall wellbeing with your daily nutritional, physical, mental, and spiritual habits include feelings of stress, anxiety, depression, lack of energy, demotivation, weight gain, physical pain, difficulty sleeping, fatigue, lethargic, or sadness. The more at peace, balanced, and aligned you feel the more you know your spiritual, mental, physical, and nutritional health habits are in alignment with your happiest self.

So I wanted to offer an amazing opportunity for my followers, our local community, and anyone on social media, and this opportunity is to participate in my Happy Habits 30 Day Challenge. If you participate in my Happy Habits 30 Day Challenge- you will be entered in a raffle for free access to my happy habits cookbook, and 2 8oz and 2 16oz candles of your choice from my all natural 100% soy wax candle line.

What this will provide you with is not only a chance to win access to my cookbook, and candles- but a chance to improve your daily health and wellness habits over the next 30 days! These habits we are working to improve and build upon may be a little frictional from time to time, but for the most part will help to ensure you are working towards better alignment with your spiritual, mental, nutritional, and physical health.

I couldn't pick a better time or opportunity for individuals to join this challenge, and here is why..

1. It's summer- From my own personal experience- summer means several false narratives, excuses, and roadblocks. And I can't blame people... there is nice weather, summer sports, road trips, vacations, parties/campfires, and so much more.... but in order to stay in alignment with your highest and ideal self- summer habits should be held to the same standard as winter habits. So now is the time more than ever to join a challenge where you will be held accountable to improving your daily health and wellness habits.

2. Accountability and Community is Key- There is no better way to become successful with small atomic habits than to have a community of likeminded individuals working towards the same goal. We will spend the next 30 days focused on improving our daily health and wellness habits, and there is no better support than support in numbers!

3. External Motivation- Need I say more? You not only will get the prize of improving your overall wellbeing- but one lucky winner gets access to my cookbook, and candles as well :)

4. It's FREE- I had a calling from the universe and the holy spirit to work on giving more- my love language happens to be gift giving :). I usually charge for my services- but I find it empowering to give others free tools and resources to practice that will help them better their mental, spiritual, physical, and mental health. The more we rise- the more we conquer as a collective!

So please join me for the Happy Habits 30 Day Challenge.

Happy Habits 30 Day Challenge Guidelines:

It's Simple and Easy. For 30 days you practice one habit in each of the four categories to work on improving your overall well-being 1 day at a time. Each day you will pick one mental, one spiritual, one physical, and one nutritional health habit to complete. If you decide to be a part of the 30 day challenge I will email you a habit tracker that you will fill out on a daily basis to keep track of your daily physical, mental, spiritual, and nutritional health habits. At the end of the 30 days if you are successful each day with your 4 daily habits from each category- you will be entered into the raffle for a chance to win my cookbook and candles!

Here are the habits from each of the four categories. Each day you will choose one habit from each of these four categories for the next 30 days.

Physical Health Habits (choose 1 of these to complete daily)

• Strength Train for at least 15 minutes

• Walk Briskly for at least 15 minutes

• Stretch/Yoga for at least 15 minutes

• Go on a hike with a family member or friend

• Participate in a recreational sport or do a personal training session/group training class (golf, pickleball, basketball, group class, one on one training session)

• Go to bed one hour earlier than usual and get a good night's sleep

• Go for a half hour to 1 hour walk with a friend

Nutritional Health Habits (Choose 1 of these to complete daily)

• Pick a whole food snack over a processed snack (whole foods are only one ingredient, ex: strawberry, banana, orange, apple, blueberries, cucumber, carrot sticks, celery, etc)

• Drink at least 80 oz. of water today

• Eat all home cooked meals today

• Choose the healthiest option on the menu if you go out to eat

• Eat high protein whole food snacks for a day instead of processed snacks (cheesestick, greek yogurt, hard boiled egg)

• Eat a serving of veggies with atleast 2 of your meals

• Eat 30g of protein for breakfast, lunch, and dinner

• Use the food hunger scale when eating for a day and stop each meal around a 6 or 7.

• Drink a glass of water before breakfast, lunch, and dinner. 1/2 a glass before ea snack.

• If you go out for ice cream/desert, get a small size or split it with your friend/significant other

• Journal your daily food intake and how it made you feel. Become aware if you nutritional habits are in alignment with your goals.

Mental Health Habits (Choose 1 of these to complete daily)

• Do a wind down routine for bed (wash face, read book, meditate, journal)

• Take a bubble bath with zero screen time

• Go for a walk alone without screen time. Meditation music only

• Dress up and wear your favorite outfit on a weeknight

• Get a massage, manicure, pedicure, or buy yourself flowers to treat yourself

• Get up and make your bed. Today- tidy up each room before you leave it.

• Spend quality time together- Cook your favorite meal with your friend/significant other

• Listen to a self help podcast or read a self help book (my favorites are Jay Shetty, The Self Love Fix by Beatrice, The Positive Mindset Podcast by Henry G) Favorite Books: 7 habits of highly effective people, atomic habits James Clear.

• Say 5 positive affirmations about yourself in the mirror today

• Dance in Your Kitchen to Your Favorite Song

• Catch up with an Old Friend

• Monitor your daily thought patterns, and journal about them. Are they more negative or more positive?

Spiritual Health Habits (Choose 1 of these to complete daily)

• Meditate for 5-10 minutes

• Journal for 5-10 minutes

• Take a walk in nature

• Practice a new hobby or passion

• Take a day trip somewhere new

• Go to church or try out a new church

• Practice presence for a day. Become aware when you are worrying about the past/future. Journal about how being present made you feel.

• Volunteer in the community, or help a friend/family member in need

Happy Habits 30 Day Challenge Rewards/Rules/Responsibilities:

• At the end of the 30 days, the reward is to feel better alignment with your overall mental, physical, spiritual, and nutritional health. The famous author on habit change James Clear wrote himself that small atomic habits will create significant change. So although these habits may seem small, silly, and easy attainable if you start repeating them consistently, and frequently you will find yourself on a catapulting course to your happier and higher self!

• So please join me for the 30 day challenge to finding your happier/higher self through your daily habits.

• If you want to join the challenge email me at jayfitness4you@gmail.com with a subject of Happy Habits 30 Day Challenge. I will promptly email you back and send you a habit tracker for when the challenge begins!

• Please join my Happy Habits Facebook Group and Instagram Page jayfitness4you- I will be sending daily reminders and keeping everyone updated on the 30 Day Challenge.

• The 30 day challenge is set to start July 15th, 2023 and run until August 15, 2023. One lucky Winner will be selected August 16, 2023 to receive my cookbook and candles! We will not draw the winner until after the 30 day challenge to ensure everyone was successful with their 30 days of habits!

Thank you to everyone who tuned in this week, and I hope to see you a part of improving your spiritual, mental, physical, and nutritional health by being a part of the Happy Habits 30 Day Challenge!

SUPPORT WORLD'S VISION & SPONSER A CHILD:

Spoke about this earlier in my blog. Our church (Dubois Tri County) is participating in this cause, and I find it very important to extend an opportunity to those outside of our church to participate in this cause as well. If you copy and paste this link you can find out more in regards to sponsoring a child in need.

Taken Directly From World Vision's Site: