What is the 21 Day Challenge?
The 21 Day Challenge: Reflect & Renew is a self-discipline practice designed to increase confidence and overall wellbeing. The guidelines are created by you and for you. The best part? We help you make the best plan to cater to your individual needs and intentions.
For the past three years, I have created 14-30 day challenges for myself to help initiate the change that I wanted to see in my life. At each phase of life, that has looked different. Sometimes the challenges would include eliminating foods that I knew were not good for me or hitting a certain number of steps each day. Sometimes it meant cutting back on social media or committing to a journaling practice everyday. Whatever the challenge so happened to be, it consisted of eliminating the things that were not serving me and adding in things that contributed positively to my overall health. At the end of every challenge, I not only felt more energized and healthy, I felt more confident because I made a promise to myself and I kept my word. When we tell ourselves we are going to do something (ex. "I am going to get up when my alarm goes off and not hit snooze tomorrow") and then we do not follow through (*hits snooze three times*), we lose trust in ourselves and tend to beat ourselves up for not doing what we had set out to do.
In Patanjali's Eight Limbs of Yoga, there is a branch called the Niyamas, which are a set of moral principles regarding how we interact with ourselves. If these moral principles are followed, it leads to healthy living, spiritual enlightenment, and liberation. One of these Niyamas is called tapas, which is translated as self discipline. Self discipline helps to build faith in our own capabilities and take steps towards our goals. When we are consistently taking action, the progress we see helps to motivate us to keep going, even after the challenge is done.
Are you excited to try this yet or what?! Let's learn about the guidelines for this Reflect & Renew Challenge.
Guidelines for the Reflect & Renew Challenge
This challenge is going to be tailored to your unique needs and intentions for yourself. The guidelines listed below are general and can be altered or discarded at your discretion. This is YOUR commitment and you know yourself and your needs better than anyone. You could also add additional guidelines that resonate with you. Here they are:
Daily Movement
Daily Journaling
Adequate hydration throughout the day
Elimination of alcohol and other substances
Elimination of 1-3 foods that do not make you feel good
Consume one thing per day that is nourishing to you
These guidelines may sound vague, so let's break it down and find out how they can apply to you.
Daily Movement
This could be any type of movement that makes you feel good. Taking a fitness class, lifting weights, dancing or going on a walk are all great ways to move your body. And of course, don't forget about yoga! Yoga is an amazing way to incorporate movement with mindfulness and provides a channel to connect with your highest self- which is one of the points of this challenge, right? Sign up for a virtual yoga class with us here: freefloweryoga.com/offerings
Daily Journaling
Each morning a new journal prompt will be sent right to your inbox. These journal prompts were created to bring you insight into all aspects of you- who you are, your values, desires, goals, challenges, and much more. Journaling gives you the time and space to reflect and clear your mind. It acts as a release for all of the mental chatter that is constantly running through the mind.
What happens if you get the prompt and you don't feel like journaling about it? Easy- don't do it! You can write about your day, how you are feeling, how the challenge is going for you, that past experience that keeps coming up for you, etc. Did I mention that this plan is being created for you? Studies have shown that journaling helps reduce levels of stress and anxiety. So it doesn't matter what you write about. This is your time to let it all out on paper (or type it out in your Notes app), and maybe uncover something that will help you better understand yourself.
Adequate Hydration
This guidelines sounds vague, and that is intentional! Every person has different requirements for how much water is going to keep them hydrated throughout the day. Some people retain water and don't need as much, while others sweat frequently and may need more to keep them hydrated. A good rule of thumb is to take your body weight and divide it in half- this will give you the number of fluid ounces of water you may want to consume daily. Again, this is going to change based on your unique physical composition. Give this guideline time and space for exploration- this may be an opportunity for you to learn something new about yourself!
Elimination of Alcohol and other substances
This challenge is designed to help you feel your best. Unfortunately, alcohol is not conducive to better health and connecting with your highest self, as it has ramifications to both the body and the mind. Let these 21 days be hangover free; a chance to clear your mind and truly revitalize your mind, body, and spirit! After all, you can do anything for 21 days, right?
Elimination of 1-3 Foods that do NOT make you feel good
This is going to be different for everyone. Some people know that gluten, dairy, or white sugar may leave them feeling yuck. For others it may be corn, eggs, or spicy foods. Make a list of the foods that you know make you feel less than good after you eat them. We want this to be and feel attainable, so choose one to three foods that you are going to commit to eliminating from your diet for 21 days.
Consume one thing per day that is NOURISHING to you
We consume so much more than just food on a daily basis. Every conversation we engage in, tv show we watch, or article we read is also something that we consume. Nourishment is consuming something that is good for the mind, body, and soul. Providing nourishment for yourself is an act of self care and self love. It is necessary for personal growth and overall health. This will also look different from person to person and could be anything from eating a nourishing food to singing along to a song you like or listening to a podcast on health or spirituality. It does not have to be the same thing every day, either. Each day your needs are going to change based on a variety of factors, from the weather outside to the phase of your cycle. One day it may be spending time outside, another it may be choosing to read instead of scroll on your phone, or maybe it is choosing to maintain a boundary with someone who drains your energy. Make a conscious choice to consume something that is nourishing to you.
How Can I Prepare?
You can prepare for this challenge by doing some reflecting. Write down the answers to the prompts below:
Why do you want to participate in this 21 Day Challenge? How do you think it will serve you?
What are the foods that do NOT make you feel good? How do you feel after you eat them?
What are the foods that DO make you feel good? How do you feel after eating them?
Write down a list of activities that you do regularly. Next to each activity, note how you feel before, during, and after engaging in it.
Write down a list of activities that you know are nourishing for your soul, that make you feel good, that bring you into flow or make you feel motivated.
The answer to these questions will help you to decide your plan for the 21 Day Challenge. It is going to help determine your intention for the challenge and choose the specific parameters for your roadmap to a healthier you.
How can we support you?
After reading this article, you will have a good idea of the guidelines that will define your challenge for 21 days. If you have reflected on these questions and are still unsure of what to do, we are here to help you. Send an email to info@freefloweryoga.com and we will help you create a plan best suited for you that you are confident you can commit to for 21 Days.
But the support does not end there! Once you sign up for the challenge, you will receive an email invite to a Facebook group where members can find support from each other, share progress, and get feedback on difficulties they may experience throughout the 21 day journey. We are so excited to see this group of motivated individuals choose themselves and their health. Will you choose you?
Are you up for the challenge?
Now that you have learned the ins and outs of this challenge, it is time to decide if this is for you. Remember, this challenge is not about anyone else other than you. You are in the driver seat and you have the capability to create the life you want.
If this all sounds great, you can sign up for the challenge here: www.freefloweryoga.com/service-page/21-day-challenge-reflect-and-renew?referral=service_list_widget
Have questions or concerns? We are here to help! Send an email to info@freefloweryoga.com and we will be happy to answer any questions.
We can't wait to connect with you and see all the progress you will make. Your highest self awaits!
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