Hello, and welcome!

This 30 day challenge is designed to increase awareness, and focus on improving our well-being. Over the next 30 days, we will look at 9 different aspects of health, looking at the important role each one plays.

Structure of Challenge

There are three days allocated to each aspect, with 3 catch-up days scattered in between, as I know life can become a little hectic sometimes.

  • Days 1 to 3: Water
  • Days 4 to 6: Nutrition
  • Days 7 to 9: Rest
  • Day 10: First Catch-up Day
  • Day 11 to 13: Sleep
  • Day 14 to 16: Exercise
  • Day 17 to 19: Stretching
  • Day 20: Second Catch-up Day
  • Day 21 to 23: Mental Health
  • Day 24 to 26: Emotional Health
  • Day 27 to 29: Environmental Health
  • Day 30: Final Catch-up Day
The Only Condition Though:

Make it yours! Choose one small thing to change, take up or let go for the time of the challenge, (who knows maybe even longer).


Let’s get started!

Day 1: Water

Water is essential to our health, in fact, it’s essential to our survival. Dehydration is a serious issue, and many people are slightly, but chronically dehydrated ๐Ÿ’ฆ

Let’s explore what water does in our bodies:
๐Ÿ’ฆ It takes nutrients throughout the body
๐Ÿ’ฆ It gets rid of waste products
๐Ÿ’ฆ It’s a solvent for vitamins and minerals
๐Ÿ’ฆ It lubricates joints, cushions the eyes, spinal cord and brain
๐Ÿ’ฆ It also cushions the fetus in the womb
๐Ÿ’ฆ It helps regulate body temperature
๐Ÿ’ฆ It maintains blood volume

Drinking enough water helps to support these and other vital functions ๐Ÿ’ฆ๐Ÿ’ฆ๐Ÿ’ฆ

Day 2: Water

I’ve been talking about how our bodies need water on the inside to survive. Of course, water is also important for caring of the outside of our bodies ๐Ÿšฟ

For now, let’s explore how much water we should drink. There are different formulas around ranging from using kilojoules expenditure to body weight, and of course the famous 8 glasses of water, which is really only one size fits all solution and doesn’t take size or expenditure into consideration ๐Ÿ’ฆ

Personally, I find the body weight formula the easiest and most accurate one ๐Ÿค”

Here it goes: Drink one litre of water for every 22 kilograms of body weight โš–๏ธ

So, a 66kg person needs to drink 3 litres of water, a 88kg person needs 4 litres of water, and so on, you get my drift ๐Ÿ˜‰

(BTW the 2, 3, 4 or whatever litres of water can also include food with a high water content, and the amount of water necessary increases when we sweat)

Here’s the question: How much water do you drink daily?

Especially in winter, I have to monitor how much I drink, otherwise I don’t drink enough water during the day ๐Ÿ’ฆ

For this CHALLENGE I will monitor very closely to make sure I drink enough ๐Ÿฅ›๐Ÿฅ›๐Ÿฅ›๐Ÿฅ›

Let me know if you are up for the water challenge ๐Ÿ’™

Day 3: Water

Ok, now that we’ve committed to drinking enough water, the question is, which water to drinkย ๐Ÿค”
Personally, I am very pragmatic about itย ๐Ÿ˜‰
I will drink and use the best water available. I’ve got a hierarchy. However, I am very aware that I live in a country where I have the luxury of choice.
๐Ÿ’ฆย If I can’t find anything else, I will drink tap water (still better than dehydration)
๐Ÿ’ฆย I avoid buying bottled water
๐Ÿ’ฆย Next in the hierarchy is filtered water (there are different quality filter systems available, and usually you get what you pay for)
๐Ÿ’ฆย Best, and my personal favourite, is my Kangen water system, I just feel amazing when I drink it and wash my body with it (it becomes very obvious, when I’m traveling, such a difference)
๐Ÿ’ฆย Happy to tell you more about this, just let me knowย ๐Ÿฅฐ

Day 4: Nutrition

This topic is so important, and there’s so much conflicting information available. It seems that everyone is an expert. On top of that, a lot of people get very attached to their perspective ๐Ÿง

Sometimes, it’s very difficult to decide whether the information provided has any merit ๐Ÿค”

Personally, as I have stated before, I’m pragmatic and prefer to keep things simple ๐Ÿ˜˜

I like to
๐Ÿฅฆ Eat REAL food
๐Ÿฅฆ Eat lots of GREENS
๐Ÿฅฆ Eat FRESH food, the stuff that’s in season
๐Ÿฅฆ Cook food from scratch, avoid pre-cooked or ready to eat meals from the supermarket
๐Ÿฅฆ Have takeaway only occasionally
๐Ÿฅฆ Wherever possible, buy organic and local
๐Ÿฅฆ Enjoy food

Day 5: Nutrition

We live in a hectic world, and it can be very challenging to take TIME for eating. Yet, it’s an integral part of nutrition and self-love ๐Ÿฅฐ

Setting the table, sitting down for eating without mobile phones or TV helps to appreciate and enjoy your food ๐Ÿ˜‹

I tend to make better choices if I take the time to plan and prepare my meals AND sit down at the table ๐Ÿด

Our bodies are fabulous, digestion turns off when we’re stressed, and it turns on when we’re relaxed and take the time to enjoy our food ๐Ÿ™

Food for thought ๐Ÿค”

Day 6: Nutrition

Since this is a challenge, here’s what I suggest for the nutrition part:

Psychologically, it is easier to add something healthy than to avoid a particular junk food.
So, if avoiding pizza, ice cream or chocolate only led to cravings, try adding something healthy ๐Ÿฅ—

Pick something healthy, and ADD it to your daily meals. For example, you could commit to have a salad with lunch or dinner ๐Ÿ˜‹

Let me know how you go with that ๐Ÿ’•

Day 7: Rest

This is a topic that I definitely need to pay more attention to. Things seem to be piling up and daily life can be hectic ๐Ÿ˜ฎ

I presented at a Mindfulness Workshop, and was reminded to actually REST. During my section, we did a short relaxation exercise, and people loved it. So, I’m thinking, I’m not the only one who loves more RESTย ๐Ÿ’•

Day 8: Rest

I relax and recharge best in nature, and I especially love the ocean.

What do you do to recharge?

๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ

Day 9: Rest

Reconsidering Bedtime Routine

I have recently given my bedtime routine a complete overhaul ๐Ÿ˜ด

๐Ÿ’ค My bedroom has a Zen feel now
๐Ÿ’ค I removed ALL clutter
๐Ÿ’ค I no longer charge my phone in my bedroom
๐Ÿ’ค Yep, that’s right, I survive the night without it
๐Ÿ’ค I do a 5 minute stretching routine
๐Ÿ’ค I make a point of stopping the use of ALL electronic devices ONE hour before bedtime

My new bedtime routine DOES help me to get a better sleep and REST ๐Ÿ’•

Day 10: Catch-up Day

Ahhh, relax ๐Ÿ™ƒ

Today is a catch-up day ๐Ÿ’•
๐Ÿ™‚ you can revise the previous topics
๐Ÿ™‚ decide what you would like to implement

Day 11: Sleep

People who are sleep deprived do not function at their best ๐Ÿ˜ฏ

๐Ÿ˜ด Parents certainly know this

๐Ÿ˜ด Shift workers can also relate to this

๐Ÿ˜ด In recent times, chronic lack of quality sleep affects a much larger percentage of the population, and goes beyond the typical groups that don’t get enough quality sleep

๐Ÿ˜ด One issue appears to be the increase of blue light. That’s the light that comes from electronic devices, TVs, mobile phones, computers etc

๐Ÿ˜ด The difference becomes really clear, when we are in nature at night away from lights of the city and look at the stars instead of screens ๐ŸŒŸ

Day 12: Sleep

So, what to do when you can’t get to sleep or wake up during the night on a regular basis (without having kids or being a shift worker etc.)?

๐Ÿ’ค Reduce blue light from screens including TVs in the evening, and stop screentime at least one hour before bedtime
๐Ÿ’ค If you wake up during the night, don’t stay your bed tossing and turning as you will start to associate your bed with being awake
๐Ÿ’ค Instead, get up and go into a different room (but don’t look at any blue light emitting devices), maybe read a book
๐Ÿ’ค If you are feeling anxious during the night and wake up, write everything down that bothers you, this will help to relax your brain
๐Ÿ’ค It might just be on overdrive from unfinished tasks, and you write them into a journal, your mind can calm down
๐Ÿ’ค Get up at the same time every day to keep your circadian rhythm in the same routine

Good night ๐Ÿ’ค๐Ÿ˜ด

Day 13: Sleep

Another couple of tips for falling asleep and a improved bedtime routine ๐Ÿ˜ด

Rather than falling asleep in front of the TV, let’s do something different ๐ŸŒ›

BTW falling asleep in front of the TV allows the blue light from the screen to influence your brain waves through your closed eyelids ๐Ÿ˜ฎ

๐ŸŒŸ Go for an evening walk – this is not meant as an exercise but a relaxing stroll
๐ŸŒŸ Do some yoga or stretching routine
๐ŸŒŸ Have a soothing herbal tea
๐ŸŒŸ Have a bath or warm shower
๐ŸŒŸ Listen to sleep music
๐ŸŒŸ Put a couple of drops of Lavender essential oil on your pillow

Sleep well ๐Ÿ˜ด

Day 14: Exercise

In my practice, I get asked a lot what the best exercise is, and my answer is

๐Ÿคท It depends

Yes, that’s right, there’s no one size fits all answer ๐Ÿ˜ฏ

For those who haven’t exercised since high school (and that’s a number of years ago), I would say, start slowly and do something without a big impact ๐Ÿ‘

๐Ÿšถ๐Ÿฝโ€โ™€๏ธ Walking
๐ŸŠ Swimming
๐Ÿง˜ Yoga or Tai Chi

Those who have been exercising or playing sports for years up to recently, decide if you want to continue or try something new

Also, a good idea is to reflect on any injuries you may have had over the years

Some activities may not be for you anymore ๐Ÿ™„

The best way to determine what would suit YOU is to book a consultation where the practitioner looks at your history, current state, including any muscular imbalances that could lead to future injuries ๐Ÿค”

Day 15: Exercise

What else is important?

It’s not deliberate exercise, although that’s great, it’s incidental movement ๐Ÿ˜ฏ

We’re sitting too much, so much so that a new catchphrase has made the rounds: Sitting is the new smoking

And there’s certainly something in it

The incidental movement is not so new

I’ve heard good advice for years:
๐Ÿ‘ Park your car further away so that you have to walk longer
๐Ÿ‘ Take the stairs instead of the escalator
๐Ÿ‘ Get off the bus a stop earlier
And so on ๐Ÿ™Œ

Do you remember when you were a kid and couldn’t sit still?

That’s where we need to get back to, naturally move more, walk more, and automatically do more of the good advice above ๐Ÿ˜˜

Day 16: Exercise

The importance of exercise and daily movement is clear ๐Ÿ˜‰
The question remains, what will you do?
๐Ÿšถ๐Ÿฝโ€โ™€๏ธMORE exercise?
๐Ÿšถ๐Ÿฝโ€โ™€๏ธNEW type of exercise?
๐Ÿšถ๐Ÿฝโ€โ™€๏ธREACTIVATE familiar exercise?
๐Ÿšถ๐Ÿฝโ€โ™€๏ธINCREASE incidental movement?
๐Ÿšถ๐Ÿฝโ€โ™€๏ธCONSULT a professional health practitioner?
It all starts with a decision, then taking action ๐Ÿ™Œ

Day 17: Stretching

Not surprisingly, I’m a strong advocate for stretching. I often recommend specific stretches to my clients to help with their muscular imbalances.

Benefits of stretching ๐Ÿ˜€
โœ… It strengthens connective tissue
โœ… It increases range of motion
โœ… It helps with remodeling muscles
โœ… It promotes better joint alignment
โœ… It boosts blood flow to the tissues
โœ… It makes you feel better ๐Ÿ˜˜

Happy to have a chat about the right stretching routine for you ๐Ÿ’•

Day 18: Stretching

There’s two types of stretching:

๐Ÿ˜ฏ passive and active

When we talk about stretching, we mostly refer to the active type

What’s an example of the passive typeโ“

โ—Massage โ—

Yes, massage loosens the muscles and helps lengthen them, thus facilitating a passive stretch to the muscles

Passive refers to the client, the massage therapist is still active ๐Ÿ˜‚

I might be a little biased, but massage is really good for remodeling of muscles, and I can highly recommend it ๐Ÿ˜˜

Do yourself a favour and get a massage. If you live close (in Sydney), you are welcome to book a remedial massage with meย โค๏ธ

Day 19: Stretching

Why am I not specific about stretching? ๐Ÿค”

Quite frankly, I don’t believe in One Size Fits All when it comes to stretching. It’s probably due to my level of expertise in this area ๐Ÿง

I’m a bit of a nerd ๐Ÿ˜‚

My recommendation for someone who wants to take up stretching is getting an expert to put a tailored routine together for their specific needs

Of course, I’m available for consultations both in person or ONLINE

Yes, thanks to modern technology, it’s possible online ๐Ÿคฉ

Day 20: Catch-up Day

Another welcome day to reflect and catch-up on any of the previous topics ๐Ÿฅฐ

What have you implemented so far?

Day 21: Mental Health

What is mental health?

There are a lot of definitions. For example: it’s often defined as psychological well-being ๐Ÿ’“ Sometimes, people talk about it as the absence of mental disorders, which is a negative definition in the sense, that it’s the absence of something ๐Ÿค”

Personally, and for the purpose of this health challenge, I would like to define it as psychological well-being with an emphasis on thoughts ๐Ÿฅฐ

We think lots of thoughts all the time, but we are rarely aware of what we’re thinking. Many of our thoughts are habitual and happen in the background ๐Ÿง

If we want to become aware of these habitual thoughts, we have to put a bit of effort in. This can be worthwhile, because we may discover thoughts that don’t serve us anymore ๐Ÿ˜ฏ

โ— Because we’re adults now and not little kids anymore
โ— Because we’ve moved on from a job, relationship, circumstances, whatever …
โ— Because we have personally grown
โ— Because we don’t want to run on autopilot
โ— Because we could make thoughts habitual that make us happier

๐Ÿฅฐ Think about it ๐Ÿ˜˜

Day 22: Mental Health

In recent years, psychology research started to look at mental health rather than mental disorders. A new field emerged from this, called positive psychology ๐Ÿ‘

Mihรกly Csรญkszentmihรกlyi, a positive psychologist, came up with the concept of flow state ๐Ÿ†’

In this state of mind, we experience things like
๐Ÿฅฐ Forgetting what time it is
๐Ÿฅฐ Not being aware of hunger, thirst or tiredness
๐Ÿฅฐ Loss of feeling self-conscious
๐Ÿฅฐ Complete focus on the activity
๐Ÿฅฐ Enjoyment of the activity
๐Ÿฅฐ One new and great idea after the other
๐Ÿฅฐ Everything goes smoothly

It’s good for us and our mental health to get into this FLOW as much as we can ๐Ÿ’•

Day 23: Mental Health

Another great way of looking after our mental health is to practice mindfulness ๐Ÿ’™

With practice,we can improve
๐Ÿ’™ Attention
๐Ÿ’™ Self-awareness
๐Ÿ’™ Emotional regulation

Day 24: Emotional Health

Imagine EMOTIONAL HEALTH like a flow of a river, where there’s no dam to restrict the flow of water ๐Ÿ’ง

Emotions are a form of communication with ourselves that we then express in words or otherwise to the outside world ๐Ÿ˜€

When we suppress emotions and don’t acknowledge them ourselves, we build a dam into the river of our emotions ๐Ÿคท

When we do this on a regular basis, the emotions just like too much water in a dam, will find a way to come out, and that is often uncontrolled ๐Ÿ˜ฏ

When we allow our emotions to gently flow through us without holding on to them or giving them special meaning or pushing them back, we will be a lot more balanced ๐Ÿ’œ

Day 25: Emotional Health

How can we handle our emotions?

โ–ถ๏ธ First of all, we need to become aware of them
โ–ถ๏ธ This requires practice ๐Ÿคท
โ–ถ๏ธ Then, it’s important to be the observer ๐Ÿค”
โ–ถ๏ธ As the observer, we don’t interpret the emotions, we notice them and let them pass
โ–ถ๏ธโ–ถ๏ธ This requires even more practice ๐Ÿคฆ

Most likely we’re not yet an enlightened master, so we could use some exercises to become better at awareness and observations of our emotions ๐Ÿ’œ

Some people like journalling, others prefer breathing techniques, meditation or yoga. The important message is to practice any of these, find the one that works best and stick with it ๐Ÿ’œ

Day 26: Emotional Health

When we aren’t aware of our emotions, and they take over, banishing any logical reasoning, we may miss the point of return ๐Ÿคฆ

And hurt our loved ones ๐Ÿ™„

And they may then get back at us

And hurt us

That’s not good ๐Ÿค”

That’s why it’s so important to practice self-awareness ๐Ÿฅฐ

There’s another great strategy, we can use before things get out of control ๐Ÿ˜‡

It’s called PATTERN INTERRUPT

For example, go outside or a different room, get a glass of water, go for a quick walk or run, do some deep breathing, or any other way to shift out of the emotional deadlock ๐Ÿ’œ

Day 27: Environmental Health

This topic refers to our environment
๐ŸŒฑ Immediate such as our house or apartment
๐ŸŒฑ Neighbouring such as our suburb, town or village
๐ŸŒฑ Distant such as our country as well as including all of our planet

It’s a good idea to keep all this in a healthy condition, because it does influence our health ๐ŸŒฑ

The easiest and a very important one is our immediate environment. A clutter free home that has a good energy about it, is fresh, sunny and airy, can influence our health in a positive way ๐Ÿก

Spend some time to declutter your home ๐ŸŒฑ

Day 28: Environmental Health

Another tip to improve your immediate environment is to get some indoor plants for your home ๐ŸŒฑ

Some of them are better than others to improve air quality, but having plants around has also feel-good benefits, which in turn help with overall health ๐Ÿ˜‰

It’s even more important, if people live in an urban environment where there’s not much greenery near by ๐ŸŒฑ

Day 29: Environmental Health – Almost at the finish line!

We are very depending on our planet ๐ŸŒ

Without it, we cannot survive ๐ŸŒ

It’s our responsibility for ourselves and our children to take care of our planet ๐ŸŒ

There are so many small things we can do to look after our planet:
๐ŸŒฑ Pick up plastic on the beach
๐ŸŒฑ Avoid single use plastics
๐ŸŒฑ Walk short distances instead of driving everywhere by car
๐ŸŒฑ Plant a tree
๐ŸŒฑ And so much more

What other ideas can you share? ๐Ÿ’•

Day 30: Catch-up Day

We have come to the final day of this 30 day HEALTH CHALLENGE ๐Ÿ˜ฏ

And it’s a catch-up day, where we can go back and reflect on some of the topics we have covered ๐Ÿฅฐ

Let’s face it, a comprehensive health challenge obviously takes a lot longer than 30 days ๐Ÿค”

Hopefully, it has given you some food for thought and inspired you to keep exploring on improving certain aspects of your health or health related areas ๐Ÿ’•

And, please reach out, if you want to dive in deeper ๐Ÿ˜˜


How did you go?