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GR8NESS expert Expert Reviewed
Banner featuring two athletes to help start the 21 day self care and growth challenge
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21-Day Challenge to Kick-Start Personal Growth

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Between morning alarms and deadlines, everyday life can hit us hard and leave us with little time to consciously consider the most important thing: ourselves. Sometimes the lines between where we’ve been, where we are, and where we’re headed get blurred.

Kick-starting change can be a tedious prospect, and expecting instantaneous results of yourself isn’t always kind. However, it is essential for maintaining a self care routine that is the key to personal growth. Think of your personal growth as a garden. Plant the seeds of change today and sprinkle them about each day. Be consistent, patient, and watch them gradually grow into results.

Download the 21-Day Challenge

What Is the 21-Day Challenge for Better Health?

This 21-day challenge for better health is a simple approach to living a healthier life overall. This means diet, exercise, sleep, and more. By making small changes, you can change a lot, so we’ll be giving you suggestions, and small steps to take that will lead to overall better health.

We’re not asking you to overhaul your diet and give up things you love. We’re just suggesting you do simple things like add one veggie, cook at home more, and try a plant-based meal. We’re also not suggesting you jump into an intense exercise program, but perhaps try a 20-30 minute workout, consider strength training, or add some stretching to your routine.

Because this challenge takes a 360-degree look at health, we’ll also talk about the importance of getting enough quality sleep and provide tips on how to improve yours. Some things we suggest, you’ll probably have heard of, or may even already be doing, such as drinking more water or ditching sugar.

But most importantly, we’ll do it all in a way that you can easily make these healthy changes and turn them into healthy habits. We’re betting that at the end of this challenge, you’ll feel GR8.

21-Day Challenge Considerations

You know yourself best, so while we want to challenge you, we don’t want to push you too far. Remember that you don’t have to love every vegetable, exercise should be fun, and nothing should hurt beyond the ache of muscles you may not have used in a while.

If you have any limitations, please be mindful of them. If you have any concerns, please consult with your physician before you try something new.

Challenge Your Body

Every step you take on this challenge will be a nudge towards better health. That means challenging your body on every level, from the food that you eat to the exercise you do. But don’t worry, we won’t overwhelm you with new information, new food, and new exercises.

That’s why our challenge also includes things like:

  • How to increase home cooking
  • How to make healthy food choices
  • How to incorporate more movement into your day
  • How to find new forms of exercise

When we say challenge your body, we don’t just mean challenging it to move more and try different types of exercise, such as strength training or yoga. We also intend to challenge it by adding foods you don’t usually eat or avoid other types of food you may eat a lot of, such as processed food.

What to Expect

It’s not all about losing weight, it’s about creating a healthier you. But, that doesn’t mean you won’t lose weight, you may. Eating healthier, focusing on whole foods, and moving more may take off some pounds. You may feel more at ease cooking for yourself and adding more greens into your meals. You may find exercise and movement you enjoy. That is our hope for you. But what you get is the information you need to make better choices about nutrition and exercise.

The GR8 Approach to Food

Maybe you are used to eating take out a lot, no worries, not everyone likes to cook. But cooking at home a little (or a lot) more often is likely to help you be healthier. And knowing a few easy recipes you can cook for yourself is a great skill to have. In addition, take out food often has hidden calories and fats that can affect your health. You are likely to eat fewer calories and healthier meals when you cook at home. You are less likely to eat foods that will sabotage your healthy nutrition goals.

It may take a while to get used to some superfoods, I know, eating kale did not come naturally to me either. Neither did Brussels sprouts. But knowing what superfoods are and finding delicious ways to incorporate them into your diet is a great way to improve your health.

The GR8 Approach to Movement

Moving more can be as simple as taking a walk outside or as challenging as adding strength training to your workout or stretching to improve the flow of oxygen throughout your body. But your body can’t start with huge weights, and we don’t expect you to. This challenge will help you incorporate more movement into your lifestyle and choose exercises you enjoy. You can build on that to incorporate more weights into your workouts, if that’s your thing, or work on your flexibility with some yoga if you prefer. The goal is a well-rounded plan that hits each element of health.

Challenge Your Mind

This challenge is meant to challenge more than just your body since health is a mind-body thing, we’re out to challenge your mind as well. We’re going for health in every area of your life. That means planning your week and managing your stress. Possibly learning to meditate or knowing when to take a mental health or self-care day.

That’s why our challenge also includes things like:

  • How to improve the quality of your sleep
  • How to try meditating
  • How to bring some positive energy home at the end of the day
  • how to destress & embrace positivity

What to Expect

By the end of this challenge, you’ll have tools to set goals and better manage your time.

  • You’ll understand how stress can affect your body.
  • You’ll be familiar with ways to destress.
  • You’ll learn methods that you can hone and build on throughout the year.

These things take persistence and practice, and consistent practice can help you master these techniques. Each time you practice, you’ll get better, and you’ll soon find that you feel less stress, more energized, and able to handle whatever life brings you.

The GR8 Approach to Destressing Your Life

When it comes to planning, opinions differ. Some like the freedom of not having a plan, and some like the structure of sticking to a plan. If you are a non-planner, give planning a go and see what happens. You may find planning your workweek helps you while staying loose on the weekends is more relaxing. It’s really up to you. If you do decide to try planning, there are many different ways to plan out your week, so if you don’t like the first one, you try, pick another one until you find what works for you.

We all have stress these days, with our 24/7 lives that leave almost no room for relaxation. It is virtually impossible to have no stress at all, in fact, some are healthy as it can motivate us to get things done. However, too much stress can affect your health in numerous ways. Too much stress over time can pose a real danger to your brain and your heart, cause premature aging, and just make you feel tired all the time. Eating healthy food, getting regular exercise, and meditating or spending some time on mental self-care can help you destress and see things in a different light.

Change Your Life in 21 Days

The small steps you take will build up to significant change. You’ll try things you find that you love and probably some things you are not so fond of. You may end up hating yoga, never really like kale, and thinking that writing out a plan is for the birds. That’s okay, because you may also find that strength training is your jam, that you feel better when you get better sleep, and that walking outside soothes your soul.

These 21 days will take you on a journey of self-discovery.

Once you begin the journey towards a healthier you, you are unlikely to want to stop. Feeling energized is addictive, feeling healthy is also addictive. Once you get used to it, you can’t go back. But we’re all different, so a challenge like this one is bound to open up new parts of you.

Will you change your life in 21 days? Whether big or small, every step towards a goal gets you that much is closer to it. We’ve given you the tools it’s up to you to use them.

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Stephany
GR8NESS Writer
Stephany is a GR8NESS Contributing Editor who writes about pet care, CBD, stress, self care, meditation, time management, brain training, and natural remedies with a focus on the science behind it all. She has three dogs, three cats, walks half marathons, and practices yoga and powerlifting. You can often find her training her dogs or experimenting with new flavors in the kitchen.
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