30 Days of Wellness Jess May Yoga

30 Days of Wellness Challenge!

Have you been scrimping on your self-care? Want to feel top notch after a cold, dark winter? Then this challenge is for you. But let’s be clear – for the sake of self-care there will be no losers here. Every step you take towards looking after yourself better is a WIN, whether it’s one or thirty.

Created for busy bees and hard workers

This challenge came about due to my involvement with the fantastic Side Hustlers’ Haven group on Facebook. As all the members are working hard to make their dreams come true, the group’s creator, super-coach Tracey Minutolo, and I decided they might need a reminder to take some time for TLC. So I created thirty. 30!

A wholehearted challenge

I believe in living a wholesome, holistic life. Therefore¬†this challenge offers tasks relating to thinking, feeling, doing and consuming. Addressing all of these points together makes a huge impact on our overall wellbeing – our physical and mental health. The best part about working on our wellbeing is that the positive results flow over into other areas of life. If you feel on top form then you’ll have more time and energy to give to the things you care about. Like your side hustle. Like your family. It’s all about the joie de vivre.

The 30 Days of Wellness Challenge

So let’s not keep you waiting any longer – here are your challenges!

30 days of wellness challenge

This challenge has been created to run through April 2017, so if you’re ready to start with us, you’ll see that I’ve tried to make the tasks relevant to the days of the week. HOWEVER! Don’t let a late start put you off – you can do this challenge anytime. Please note also that I’m not a doctor so you take part at your own risk. Speak to your doctor if you have any concerns ūüôā

Day 1 – SMILE!

This challenge just so happens to be starting on April Fools’ Day so what better day to make sure you get smiling?! Sometimes we get so serious juggling our to-do items that we can go for hours without smiling (or even more than hours!). Smiling releases ‘happy hormones’ serotonin and endorphins, and endorphins have the added benefit of fighting pain too. The best bit? You don’t actually need to FEEL happy to reap the benefits of smiling. You just have to make the expression and the magic will start. So whether you watch hilarious dog videos (yeah, I said that!) or stick a pencil between your teeth, start smiling more today.

Day 2 – Try a new recipe

Don’t let a lack of skills in the kitchen lead you to eat unhealthy takeaways, ready meals, or even store bought cakes and candy. You deserve better than that! Cooking and baking can be fun, used to occupy children, used as the basis of a blog post¬†and is often a great way to save money. Check out my Pinterest boards if you want some inspiration, or let me know in the comments!

Day 3 – Stretch

You couldn’t expect a yoga teacher to talk for long about wellness without mentioning yoga right?! ¬†Don’t worry – I’m not making you sign up to a class. Simply taking a moment to stretch in bed when you wake up and after your feet have hit the floor first thing can help prevent injury, sustain mobility and get the blood¬†flowing. If you need encouragement, check out some simple stretches on YouTube.

Day 4 – Drink water

Get headaches? Feel sleepy? Have dry skin? Smelly breath? Your water intake could be to blame. Consult a doctor if you have concerns, but in the meantime, start drinking more water-at least a couple of litres a day. Aaaaaaannnnnddddd water means plain water, with no added artificial sweeteners or sugar. If you aren’t used to the natural taste, try adding slices of lemon, mint, strawberries or cucumber to liven things. This adds nutrients too!

Day 5 – Send a love note

Studies have shown that expressing your love and gratitude to others actually boosts your own feelings of happiness. Bonus! Whether you send an email, message or an actual note, let someone know why they are special to you today.

Day 6 – Shake it off

Don’t let others bring you down. Or rather – don’t drive yourself crazy Facebook stalking people who seem to have their shit together (comparison) and try not to dwell on constructive feedback while thinking that the provider hates you. Put on some Taylor Swift and ‘Shake It Off’. Other less awesome music also accepted…

Day 7 – Feel good not guilty

If you have decided that you love nothing more than ordering a pizza on a Friday night, don’t let a¬†generalisation that it’s ‘bad’ ruin the experience for you. Be happy that you are eating something you find delicious. By convincing yourself that you are being ‘bad’, you’re just stressing yourself out. And stress makes you store calories. No food is inherently good or bad. Strive to eat a variety of things and not too much. But most importantly, own your decisions, live by your own standards and enjoy every moment of your day.

Day 8 – Get out and about

Today is all about pushing yourself to fit in a little more activity and variety than usual. Whether it’s strolling around the mall while catching up with a friend, visiting a local park or even just walking to buy milk, make today a little different and get out and about.

Day 9 – Declutter

One thing that has really helped me to be more organised is to have less stuff. Less stuff means things look nicer in my wardrobe, I can access everything in my tiny kitchen without having to move other objects out of the way and I know where everything is. It also means cleaning takes no time at all which I LOVE. There are loads of blogs about minimalism out there, and I’m a huge fan of Marie Kondo, but just do what feels right for you. Start with your wallet or magazine rack.

Day 10 – Be grateful

Hopefully writing a love note warmed you up for this one. For one day and one day only, make gratitude your focus. Yes, practicing daily gratitude has huge psychological benefits but I promised this challenge would be kind. Just for today, thank your light for turning on, your kettle for your cups of tea (yes I’m British!) and your colleague for helping you find a file, and see how you feel.

Day 11 – Pre-bed yoga

If you’re reading this during the day, set an alarm on your phone to go off a few minutes before your desired bedtime. When it goes off you’ll know it’s time for some really easy pre-bed stretches and some time out. Put on some gentle music or enjoy the silence while you stretch. I love this bedtime sequence on LiveStrong.

Day 12 – Meditate

I am not going to pretend that I am any sort of devout meditation guru. I usually only meditate at the end of my yoga practice or if I’m really stressed out (yeah, typical!). However, it’s proven to be good you and it’s definitely one of the tips that can benefit lots of areas of life. So let’s try it together. 5 minutes? 10 minutes? You decide. You can use an app like Calm or listen to this soothing¬†15-minute¬†Self Esteem meditation. Or just set a timer for a few minutes and dive in. Counting your breath can help keep your monkey-mind focused and sometimes I say to myself ‘I am’ while inhaling and say ‘calm and relaxed’ on the exhale. Just play about with it.

Day 13 – Try a new snack

I am a big snacker. I just KNOW that I won’t get through the afternoon without getting peckish. Since I know this, there really is no excuse for me not to be prepared with something yummy and not unhealthy. If you’re the same, I challenge you to try a new snack today. I recently made some cheese and spinach¬†savoury muffins that were¬†delicious and also some homemade wholemeal cinnamon and raisin bread that tastes amazing with peanut butter (and stops me eating bagels) but a different shop bought snack is also fine. Let me know what you tried!

Day 14 – Dance about

Do you work from home? I do, and during the winter I found it quite difficult to leave the house without good reason (blame Scottish weather). This encouraged me to get creative about getting enough movement into my day. Because we all know (or should) that exercise makes the blood flow and increases oxygen, which turns us into brainstorming, efficient machines. By creative I mean I found a good song on Spotify and jumped and wiggled my way around the room like a numpty (technical term). But it felt good! I even laughed at myself! Go on, give it a go! Bonus points if you actually go to a class or dance in public!

Day 15 – Cuddle

Who doesn’t love a cuddle? Spend time with loved ones and make sure to give them an extra special big hug. Or give a hello hug to a new friend. Or get all cosy and give YOURSELF a big hug for just being wonderful you.

Day 16 – Plan your meals

A huge amount of money goes straight into landfill each year when we buy food that we don’t eat. Just once, try planning a week’s worth of meals and see how it affects your wallet and stomach.

Day 17 – Listen to some inspiration

Hands up if you love podcasts? I’m a bit of an addict and have written several blog posts about my favourite. If you haven’t tried them yet, have a listen today and see whether you learn something or get some inspiration. My favourites at the moment are probably the Optimal Living Daily family of podcasts. There is one on general life, one that focusses on health, one on personal finance and one on start-ups (perfect for group entrepreneurs!).

Day 18 – Tidy up

Hopefully you took the ‘declutter’ task to heart and will find today’s challenge really easy. Now you have a bit less stuff it should be easier to organise what you have left. If you come across anything that doesn’t bring you joy and you can’t remember when you last used it, ditch it. If it’s something that you forgot you had but think is useful, make a pledge to use it now. This has helped me get to grips with my stash of gift bags and rolls of gift wrap, and several kitchen implements that I never used. Put your back into this exercise and it also counts as…exercise! Fun music or a great podcast also helps.

Day 19 – Get sweaty

You might have ticked this one off yesterday with your cleaning mission but even so, make time today to get sweaty. I’m not going to tell you how – more living room dancing, a gym class, hauling trash out or…whatever you fancy! Just remember that your body needs and loves movement. It is the natural state for us, and any discomfort we have is the fault of the sedentary lifestyle we’ve led, not the fact we’re finally getting moving. Just make sure to contact a doctor first if you have any concerns.

Day 20 РTry pomodoros

Have you tried using the pomodoro technique? This is a system created by Francesco Cirillo¬†to help you focus. You set a timer for 25 minutes, spend that time in focused work, and when it goes off you have 5 minutes ‘off’. The idea is that you can get a lot done in this way and I must say I agree. With all the distractions that are available on a computer, it’s so hard to stay on task. But by knowing that it’s only for 25 minutes, it’s easier to focus and ignore the draw of Facebook. You can go there once the timer goes off. The other wellness benefit of this system is that you can use the 5 minutes between sessions to get up and move your body. By doing this, even just in this 5 minute pause, you can reduce your risk of diabetes and obesity. Worth it I’d say!

Day 21 – Have a laugh

We practiced smiling on day one but now it’s time to take it up a notch. Work your apps, your facial muscles, let those endorphins rush and serotonin levels peak. Laugh your head off. I found this video of an owl hilarious. But whatever works for you ūüôā Let me know what does as I’m always looking for suggestions! PS who doesn’t want an excuse to watch funny videos?! It’s for a wellness challenge!

Day 22 – Cook without sugar or salt

I know this may sound like sacrilege to many but the problem is, we are being acclimatised to an unhealthy amount of salt and sugar in prepared foods. One way to reset your palate is to cook yourself without sugar or salt. It might taste bland at first but fear not – you adapt! Our current diets are causing major health problems and it’s time for us to fight back. Guidelines say no more than 6g of salt and 30g of sugar per day. Just for today, keep track and see how your intake compares. Get in control of this and you reduce your risk of high blood pressure and heart disease. A HUGE wellness win!

Day 23 РPlan for wellness

Today is a day to think about what makes you happy and feel ‘well’ and make sure it is in your schedule for the week ahead. If you really want to go for it, try Danielle LaPorte’s ‘Desire Map‘ exercise which drills down into ‘how you want to feel’. Then schedule an activity that gets you feeling it.

Day 24 РPick up a book

Read to learn, read to relax, but pick up a book today. Ideally take your eyes away from a screen but the most important thing is to sink into a good story that distracts you or bask in the wisdom of a knowledgeable non-fiction. Check out my reading list for some inspiration!

Day 25 – Ditch the soda

This challenge builds on your efforts to drink more water and cut sugar and salt. Drinks can have so many hidden nasties in them, read the nutritional information on whatever your go-to tipple is and see how it weighs up on the health stakes. Don’t let a drink be the downfall of your healthy lifestyle, even if the branding implies it’s healthy!

Day 26 РJournal

There is no doubt that those who seek clarity on what they have done and plan to do, do well. Journaling can help with this. Whether you write a gratitude journal, try free writing¬†or just note what’s on your mind, giving yourself time and space for reflection is what today’s task is all about.

Day 27 – 3 body weight exercises

Body weight exercises are THE BEST. By building muscle we burn more calories (hurrah!) and these exercises are free and adaptable. Try any 3 today, as many times as you can. That’s it!

Day 28 РTry a healthy option

Eating out today? Try a healthy option. Going for drinks? We don’t need to be saintly to make slightly healthier choices. A common recommendation is to check the menu of a restaurant before you go and then make your mind up before you’re a) starving b) seduced by an alternative. If you’re eating at home, can you get creative or make informed health choices today? One of my favourite meals just now is homemade pizza. We make a wholemeal dough and put on SO MANY yummy toppings. It’s still an indulgent meal but I have no doubt it’s healthier than takeaway. Plus it definitely tastes better. Let me know what you try!

Day 29 – Adventure!

It is said that ‘variety is the spice of life’ so let’s get adventuring! How can you be adventurous today? Whether it’s what you do, eat, where you go…just have fun. Adventuring helps us to gain confidence. Adventuring with your partner or a friend will encourage bonding. Enjoy!

Day 30 – Love on yourself

We’ve made it to day 30! Go team! I hope you are feeling more than ‘well’, I hope you feel fantastic! And to thank yourself for all the effort you’ve put in I want you to love on yourself. Have a bath, watch your favourite movie, write a list of your good points and put it where you’ll see it to remember how blooming fantastic you are. Because you stepped up for your mind, body and spirit and committed to this 30 days of wellness challenge and you reached the end. *virtual hug!*

Go forth and feel well

Whether you take these ideas forward and keep focusing on optimising your physical and mental health or you get distracted, just keep loving yourself. That is the number 1 thing we can do for our wellbeing, and that’s what I wish for us all. I do hope you’ve had fun and keep dancing about though…

Jess May Yoga Jessica May Constable blog

Yoga in the Complete Wellness Experience Facebook group

Last year a friend asked if I’d contribute to a Facebook group she runs called the Complete Wellness Experience. This was a big challenge as I’d never videoed myself before (and obviously had a lot to learn)! ¬†I present each Wednesday with a yoga tip for ‘Wellness Wednesday’.

I’m sharing my introduction here and will get the other videos up and available to you shortly. If you can’t wait, check out my Youtube channel.

I hope they are of use to you. Enjoy!

The walking while working ideal

Listening to Tim Feriss being interviewed on the School of Greatness podcast and so impressed by his love of walking. Imagine how much exercise we could fit in if it were possible to work on the move! Does anyone have any other ideas of when you could walk and work at the same time?

I dread the day I live too far from my office to walk. Without those couple of miles a day, I doubt I’d ever fit in the recommended 10,000 steps daily to maintain a healthy weight and I don‚Äôt know if I would¬†have the willpower to make up for the lost exercise‚Ķ

If you have any opportunity to ditch the drive, or even shorten it so a walk can be added, then go for it! Take some pretty pictures of the route and take the time to smile at a stranger. It is my number 1 step to keeping healthy.

For me it’s time to take the meetings outside. Easier said than done in ‘sunny’ Scotland but worth a shot!

Glasgow walking route – 1.5km

We are hearing more and more about how bad sitting all day is for us. It is the ‚Äėsmoking of our generation‚Äô and regular breaks for movement are recommended. Now is the time to take back your lunch break and get out on Gilmorehill.

For my former colleagues at the University of Glasgow, a great route for a lunchtime walk is shown below. You get to enjoy the view from the south front, a nosy at the beautiful house in the park (does someone really live there?!), and feel smug for the rest of the day that you have exercised. Plus research has proven that fresh air and movement makes you more productive, so you’ll make up for that break in no time!

This route is 1.47km (just shy of a mile) and, taking into account a slower pace on the hills involved, can still be done in under 30 minutes. There are also lots of benches along the route where you can check your phone, have a rest, and eat your sandwiches.

Give it a try and let me know what you think!

If you have a lunchtime favourite stroll, please let me know!

map of uni walk