So, I came up with this '12 Days of Christmas' December Challenge for work. I riffed off the idea of the 12 days of Christmas, and came up with 12 "challenges" for people to do during the month of December - so we could end 2021 and begin 2022 with a healthier spirit, mind, and body (a Y thing).
Daughter Carrie made the nifty little tracking sheet pictured above. She is the Administrative Assistant at the "mother branch" to mine. Apparently the "central branch leaders" (mother branch) decided that both Central & Skyline would do it, which was fine (it's complicated... how we're one branch for some things and separate branches for some - depending on who needs/wants what done).
Anyway, the idea is to color in the Christmas ornaments for each thing or day. Some items are meant to be done every day of the month, and some not. They will be collected at the end of the month and three people will be randomly selected to win a free Personal Training package.
I also started out posting a little tidbit about each thing on Facebook each day. I made it from day 12 through day 6 anyway. Then I lost interest. Right now I've all but quit this job (at least mentally). I simply can't maintain the motivation to continue. I'm so tired of being alienated, ignored, and used. So... I guess it is what it is. Fuck 'em.
Here are the 12 Facebook posts I ran/intended to run (I probably would have tweaked some of 5-1, but it doesn't matter now):
12 Check-ins at the Y
Scientific studies have shown that merely checking in at your local YMCA will lead to more activity there. Well, okay, I don't know if studies were done, but it makes sense doesn't it!? Part of our Healthy Holiday Challenge is encouraging you to visit at least 12 times this month. Not only will your spirit, mind and body thank you, but you will also receive a free YMCA water bottle!! There's still time to register and get your check-ins!
11 Meals At Home
How difficult is it for you to eat 11 meals at home in a month.... DURING THE HOLIDAY SEASON? For many this is a busy time of year with parties, programs, and shopping (oh, and work!). Don't forget to take time to enjoy simply eating a meal at home now and then. If you have guests, try foregoing the fanfare and special preparations. Just enjoy the food, and the company. I think your spirit will thank you. (and you don't have to stop at 11!)
10 Minutes of Quiet Time
Blaise Pascal said all of humanity's problems stem from our inability to sit quietly in a room alone.December is a great month to try 10 minutes of quiet time (meditation, if you will) each day and see if it really does: reduce stress & anxiety, block out internal thoughts of restlessness, slow aging, fight off disease, increase brain power & focus, improve sleep quality, reduce memory loss, and a host of other benefits it's credited with. Why not try 10 minutes a day for 10 days this month. And here's a tip: don't complicate it. You can't really do it wrong. Peace.
9 Toe Touches Daily
Can you touch your toes? For many of us this seems a simplistic grade-school exercise. However, being able to bend down (or over, if seated) and touch your toes – or at least reach towards them – engages your hamstrings, lower back, hips, and abs. Not only does this increase flexibility, but also overall blood circulation. It's a great way to start your day!
8 Ounces of Water With Every Meal and Workout
How is your challenge going? Today I want to talk about #8. You may be familiar with the 8x8 Rule. The idea that eight 8-ounce glasses of water each day keeps you properly hydrated. This is not a magic formula – some of us need more, some less - but it’s an easy way to remember to get enough to drink (of water, that is). Cheers!
7 Thankful Thoughts During A Workout
Have you heard of Habit Stacking? It’s when you link multiple actions together within a single routine. This is easier than trying to add several new routines at once. So, say you go to the Y; you exercise when you’re at the Y; you begin to think of things you’re thankful for when you exercise…. Pretty soon that one simple action (going to the Y) has led you to being a more healthy and thankful person! Who doesn’t want that??
6 Squats Daily
For most of us, squatting is a movement pattern we engage in daily — like when we sit on the toilet orbend down to pick something up — so it’s important to practice the motion. Squats also help build muscle, improve flexibility, mobility and balance, strengthen lungs, bones, and joints, and a host of other health benefits. If you’re not familiar with them, or to learn proper form, see one of our wellness coaches.
5 Consecutive Days of Exercise
There has been some confusion about this challenge item. It’s simple, really. Just do some kind of exercise 5 days in a row. Any exercise you like! Walking, biking, lifting, swimming, zumba, yoga… whatever. Rest is good, but movement is the idea here. Many of us do this anyway.
4 Different Activities (Treadmill, Elliptical, Rower, Weights, etc.)
Another one we’ve gotten a lot of questions about. This is about mixing things up (just a tad). In a month’s time, do something different! Four times. If you normally only walk on the treadmill, try a yoga class. If you’re a lifter, hop on an elliptical one day. That sort of thing. Who knows, maybe you’ll find a new favorite exercise!
3 Times Daily – Remind Yourself to Smile
In a study called Grin and Bear It, participants who were instructed to smile recovered from doing stressful activities faster than those who were told to hold neutral facial expressions. So even forcing ourselves to smile can improve not only our mood, but our overall health in general! Smiling has even been shown to reduce blood pressure, increase endurance, alleviate pain, lower stress, and strengthen our immune system!
2 Group Exercise Classes A Month
This will be the real challenge among the… challenges… for many. But you can do it! Among our many branches there are group exercise classes for all ages, abilities, and interests. You are not limited to only one branch. Ask a staff member for assistance if you’re having trouble finding a class.
1 Charitable Donation
The Christian bible says, “…God loves a cheerful giver” (2 Corinthians 9:7). The word “cheerful” in the original Greek is ‘hilaros’ – which sounds a lot like our ‘hilarious.’ It is associated with joy. We won’t define what charitable means to you, but we do encourage you to give to someone or some place that could use some holiday cheer. Blessings, friends. Let’s bring some Joy to the world!
I would say things like this (coming up with the idea, and each of the 12 challenges) are what help me make it through the days. Some days, though, nothing seems to help. Sometimes it just doesn't work. Oof.
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"No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it." - Hebrews 12:11
1 comment:
I think it was a great idea and the daily posts you came up with are really good, too. I've been trying to remind myself to smile and to intentionally come up with things to be thankful for, which given the current environment, can sometimes be difficult if you don't think about it. I appreciate having the sheet on my office wall - it's a visible reminder to me of some ideas that might help. So thank you for your idea. I appreciate it and you.
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