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Challenge Series: The 7 Day Self-Care Challenge With Printable Reminders

Here’s what I know for certain, self-care is your lifeline. Always. No compromise. It’s the secret to a happy, magical, blissful Life. Without it, it’s like madly paddling for a life-preserver that just isn't there. So stop struggling. There is another way. A better way. Join me for this 7 Day Self-Care's totally free!

Challenge Series: The 7 Day Self-Care Challenge With Printable Reminders
Challenge Series: The 7 Day Self-Care Challenge With Printable Reminders

Not everyone practices self-care, and I am on a mission to help inspire women, in particular Mums over 40, start! The biggest problem I see with the concept of self-care is that many women struggle to make alone time and self-care activities a priority. Typically, as mothers, we are often preoccupied with serving the family, caring for loved ones and juggling the kids, a career and perhaps a side hustle. Its go-go-go, and little down time to be still with ourselves and have that rejuvenating "me-time".

As women, we are skilled at juggling a million gazillion balls in the air. Multi-tasking is our superpower. However, all this activity and outward giving energy, can leave you feeling exhausted, used up, taken for granted or unappreciated. This is where self-care is your lifeline.

The 7 Day Challenge

Challenge accepted. How this works is very simple. Read through the daily self-care activities below and make an effort to do the activity as much as you can that day.

Day 1 - Just Breathe

Conscious breathing is something every singe one of us can practice at any time in the day. Taking in a few breaths is such a simple yet self-empowering way to release stress, headache tension, become more in the moment to get present and tune in with yourself.

Something I teach my clients is what is known as "alternate nostril breathing" or nadi shodhana pranayama, a yogic breath control practice. This translates into “subtle energy clearing breathing technique.” Alternate nostril breathing is a powerful tool for managing stress, and for those who suffer anxiety and depression.

Here's fellow yogi, Adriene from the YouTube channel, Yoga with Adriane, to show you how it's done. You can literally do this anywhere and do not need to be in a yoga position to reap the benefits.

When you were born you entered this world without the burdens of you current negative belief system. You entered this world as a beautiful bundle of joy filled with unlimited potential and possibilities. And I’m here to remind you that that has not changed. You are still and will always be a beautiful bundle of joy with unlimited potential and possibilities. The only difference is what you give your attention to.

Day 2 - Drink More Water

If you have followed me or worked with me, then you know one of my most basic pillars for good health is to keep hydrated. Over 70% of the body is comprised of water, and daily consumption is essential for the kidneys, liver and our bodily functions. Water fuels and protects the brain, its function and the production of our hormones and neurotransmitters.

Dehydration can lead to moodiness, cognitive fatigue and the inability to focus. Not only that, but water is also a critical support nutrient for gut and bowel health, flushing waste from the body. It supports healthy blood pressure and helps to carry the oxygen in your blood; lubricates your joints and connective tissue; regulates body temperature and maintains the youthfulness of your skin, nails and hair. All several important reasons why drinking enough water every day is vital to your well-being. Are you getting enough?

The average adult woman needs to consume 2.5 - 3 litres of water per day for optimum health. If you are not meeting this quota, show your body you love it by making an effort not just today, but all week to get into the habit of drinking water every hour. You don't need to chug large amounts, in fact that can overload the body and be quite harmful. Instead, just consciously sip throughout the day. Add fruit, veggies, and herbs to make it more palatable. Invest in a fancy water bottle, a self-care gift like these ones with crystals, for tea infusions and fruits.

Day 3 - Healthy Swaps

Yes, absolutely food is a form of self-care. In fact, providing our body with wholesome, nourishing foods every day is so important, and good gauge as to how you feel about yourself. A nourished body, is a happy body. So this week focus on choosing only healthy food for your body. Activist seek out alternatives for the more unhealthy food items you usually grab. For instance, sweet potatoes are densely notorious and contain a high number of minerals, vitamins and are high in dietary fibre. This makes them a better choice over regular potato if you are making home baked fries or mash. I love tossing some in the air fryer with a dash of herbs and seasoning; delicious.

Other healthy swaps you can make are:

  • swap infused water or herbal teas (hot or cold) for sugary cola, soda and energy drinks

  • try cucumbers, carrots and capsicums paired with dips instead of biscuits or crackers

  • Portobello mushrooms make a fabulous low carb burger bun over white bread or buns

  • ditch the pancake mix and use 1-2 bananas, 2 scoops of protein powder, 2 eggs and vanilla

  • swap processed wheat pasta for spiralled zucchini, carrots, sweet potato or beetroot

  • switch from milk chocolate to dark chocolate, raw cacao or carob instead (watch the sugar)

  • instead of corn or potato chips try air popped popcorn, homemade kale or zucchini chips

  • swap sugary ice cream for homemade frozen yoghurt, nice cream or fruit icy poles

You can find heaps more suggestions on my "Healthy Food Swaps" Pinterest board. Check it out, here.

Day 4 - Call A Friend

Sometimes it can be hard for people to reach out when they are struggling. But it is so important that you speak up and ask for what you need, when you need it. True friends and loved ones will rise to the occasion and be there to support you. If you struggle with this, I urge you to spend some time this week and really focus on overcoming the fear of bothering someone with your problems. You aren't bothering them.

“Those who mind don’t matter, and those who matter, don’t mind.” - Dr Seuss

Go first. Reach out to a few friends this week and be there for them. Ask, listen and really be there. Bank good karma and pay attention to how it feels when you are supporting them. That's that same feel good vibes they will experience when you let them in and help you too!

Day 5 - Bubble Baths

Who doesn't love a warm, lightly scented bath, I sure do. A bubble bath is a wonderful loving way to practice self-care. The steam from the bath opens and clears your nasal passages, helps to reduce congestion, ease tension headaches and is relaxing. A bath before before helps to raise and drop the body's temperature, something that helps to stimulate e a deep, restful sleep.

I love using bubbles, but especially love adding essential oils to my water for the fragrance and health benefits. Some favourites are lavender, geranium, chamomile, and rose. I also recommend trying a diffuser while you bathe. This is an excellent way to breathe in calming scents while you soak.

Day 6 - Find A Hobby

Hobbies are a wonderful way to give back to yourself and spend time doing something that lights you up. You might not think of it as self-care, but pursuing your hobbies gives you a sense of pleasure, accomplishment and in many cases, is feeding your persona growth. You may not even notice that when you are engaged in a hobby such as sewing, gardening, painting or even photography just how relaxed you are. A hobby provides a healthy outlet to escape the daily grind, a passion to follow and depending on the activity, a way to be social, share in community and create.

What are some of your hobbies? How can you schedule time this week to give some time to them?

Day 7 - Make Time To Relax

Let go of your daily stress with this round up of self-care relaxation videos, click here. These ultra calming tracks can be listened to just about anywhere you have wifi, however, please do not listen while driving. Before the excuses start, yes you CAN spare some time for yourself even with young kiddies underfoot. Just try creating a quiet time for you and the children. Choose a track and everyone lay down on their favourite pillow or blanket. Who knows, you may get those fussy nappers to sleep!

Challenge Yourself This Week

Let this week be a starting point. There are countless ways you can engage in loving self-care activities. Be brave and try a few things, they don't have to cost anything or much. You may also want to begin exploring acts of self-care that have more personalised meaning to you by Googling and read about self-care strategies. Don't forget to join my Eat Nourish Glow to support your progress.

No matter which approach you choose, the goal is to figure out which self-care strategies work best for you, learn how to use these strategies, and start to implement them into your daily routine. The goal post is to make self-care part of your new normal and every day agenda!

Printable Reminders, Grab it!

Download PDF • 3.75MB

Health + happiness,

Emma Lisa xx

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EMMA PROFILE - sugar free life.png

Hello, I'm Emma Lisa

PSSST, my mission? To support as many women and mothers as I can to take back control of their health! I am lit up teaching simple steps to a well-balanced diet and Life that you can absolutely say you love!


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