Challenges instead of Resolutions!

Give Yourself Challenges instead of Resolutions This Year

Adapted from:

happy-new-year-greeting-card-2018_1120-264Resolutions are great but hard to keep. Why not make it a 30-day challenge instead? The goal of these challenges is to make a commitment to something for a month, with the hopes of it turning in to a consistent habit, or some aspect of it. Here are just some ideas for 30 day challenges to jump-start the best version of your life this year. Of course, the idea isn’t to do all of them, but to pick the ones that you feel will have the greatest impact on your life. Look online for tons of ideas or create your own. Just commit to doing something healthy for a month!

Fitness-Related 30 Day Challenges

  1. Take a 30-day 10,000 steps challenge. Most people take from 5,000 to 7,000 steps a day as they go through their regular daily routines so ten thousand is a good number to aim for – you just have to push yourself a little bit more! Walking helps reduce the risk of heart disease and diabetes, and this extra push will also allow you to burn an additional 375 calories.
  2. Take a 30-day cardio challenge. As a general rule, you should aim for getting at least 30 minutes of physical activity a day to increase your chances at a long healthy life.

Every day, for 30 days, participate for half an hour in an activity that elevates your heart rate and makes you sweat. Pick something that you love to do, and have fun with it!

  1. Take a 30-day upper-body challenge. There are many exercises you can do to tone and firm up your biceps, triceps, shoulders, chest and back. It can be as simple as doing push-ups or chair dips every morning for 30 days.
  2. Take a 30-day Yoga challenge.Exactly as the name implies: do yoga every day for 30 days. You can search “30-day yoga challenge” on YouTube, and all you have to do is follow along with the video for each of the thirties days.
  3. Take a 30-day CrossFit challenge. You’ve almost undoubtedly heard of CrossFit: it’s a high-intensity workout that combines cardio, plyometrics, strength training, and other exercises for maximum results.  Basic CrossFit exercises include squats, deadlifts, and kettlebell swings.

Home-Related 30 Day Challenges

  1. Take the 30-day declutter challenge. Keeping your home clean might be difficult if it’s cluttered; you will feel stressed and disorganized, and you’ll waste time cleaning, storing, and repairing stuff you don’t really need.

Here are some ideas for a 30-day declutter challenge:

  • Declutter 1 item on day 1, 2 items on day 2, and so on until 30 items on day 30;
  • You can also do it the other way around: declutter 30 items on day 1, 29 items on day 2, and so on until you declutter 1 item on day 30;
  • Set aside 15 minutes every day to declutter a set space;
  • Another idea is to find a structured Declutter Challenge online and just follow along.
  1. Take a 30-day house cleaning challenge. Give yourself one cleaning project a day, every day, for 30 days. Here are some ideas:
  • Day 1: Surface Clean the Kitchen
  • Day 2: Deep Clean the Kitchen
  • Day 3: Surface Clean the Bathrooms
  • Day 4: Deep Clean the Bathrooms
  • Day 5: Clean Out the Closet
  1. Take a 30-day organization challenge. Once you’ve taken a cleaning challenge and a decluttering  challenge, it’s time to take an organizational challenge. Give yourself 1 organizing task per day for 30 days: front entryway, laundry room, under the sink, linen closet, purse, etc.
  2. Take a 30-day DIY projects challenge. There are probably plenty of things that need to get done around the house, such as changing burnt light bulbs, putting up a shelf to store the pile of books that’s currently piled up on the floor next to your reading chair (I’m looking at my book pile right now), fixing the bathroom cabinet door, and so on.

Make a list of 30 things that need to get done around the house and do one a day, for the next 30 days.

  1. Take a 20-minute home maintenance 30-day challenge. Once your home is clean, decluttered, and organized, you’ll be in maintenance-mode. Keep your home in tip-top shape for the next 30-days by taking a 20-minute pick up challenge. Each day, set a timer for twenty minutes and tackle as many house cleaning shores as you can in those 20 minutes.

Here are some ideas:

  • Day One: Sweep for 20 minutes.
  • Day Two: Mop for 20 minutes.
  • Day Three: Dust for 20 minutes.

Hot Stone Massage Therapy


What better way to start the new year than by booking a Hot Stone Massage Treatment!

Hot stone treatments can help melt away the tensions, eases muscle stiffness and increases blood circulation. Each treatment is 75 minutes and promotes deeper muscle relaxation through the placement of smooth, water-heated stones at key points on the body, which is beneficial for the body, mind and spirit!

Call the office to book your appointment with Dayle on the following days:

  • Wednesday:  12 pm – 7 pm
  • Thursday:  2 pm – 7 pm
  • Friday:  12 pm – 6 pm

Kinesio Taping


Kinesio Taping is a technique based on the body’s own natural healing process. The Kinesio Tape is applied over muscles to reduce pain and inflammation, relax overused tired muscles, and to support muscles in movement on a 24hr/day basis. It is non-restrictive type of taping which allows for full range of motion.

Kinesio Tape is used for anything from headaches to foot problems and everything in between. Examples include: muscular facilitation or inhibition in pediatric patients, carpal tunnel syndrome, lower back strain/pain (subluxations, herniated disc), knee conditions, shoulder conditions, hamstring, groin injury, rotator cuff injury, whiplash, tennis elbow, plantar fasciitis, patella tracking, pre and post surgical edema, ankle sprains, athletic preventative injury method, and as a support method.

Tristan is trained in Kinesio Taping, which is a great supplement to his extensive experience in sports massage, deep tissue work, joint play, and soft tissue release.

Call the office to book your RMT appointment with Tristan on the following days:

  • Monday  1 pm – 7 pm
  • Saturday 9 am – 1 pm

download Did you know…..?

30-Day-Habit-Challenge.jpgNumbers show that 30 days is just about the right amount of time to add a new habit or subtract a habit from your life. Think about something you’ve always wanted to add to your life and try it for the next 30 days.

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