First 30 Day Challenge - Meditate

For the past month I've been waking up with a sore jaw due to sleep bruxism, the clenching of ones jaw and teeth grinding. One of sleep bruxism's possible causes is stress.  I'm pretty sure this has to do with the extra stress due the illness of my dog.

Because of this I've decided that my first months challenge starting August 1st will be - Meditate for 20 minutes everyday for a month. Studies have shown meditation helps ease chronic pain, anxiety, stress, improve heart heath, improves focus, and boost mood and immunity. 

I've meditated off and on before but never consistently. I think the longest I've gone was maybe a couple weeks, if that. With this challenge I'm certain I will make this a life long habit that will be good for me and all that surrounds me.

Following these seven "effective planning and goal setting characteristics" will help me stay on track.

1. Specific: Plan it out.

How - I will use three of my favorite apps. Relax, a 10 minute guided meditation in the morning and Simple Meditation, set at 10 minutes, music only in the afternoon. I also will be using the LIFT app (see lift group below) to check in and to help track my progress. It's also a great motivator.

When - 10 minutes in the am, first thing when I wake up and 10 minutes in the pm, around 3pm. Right when I need a 10 minute breather. I will set my timer on my phone to remind me, if needed. - Challenge starts (for me) August 1st. 

Where - No excuses, since I'm using my favorite apps on my phone and I have a good pair of earphones I will be able to meditate anywhere and at anytime. I won't be able to use the excuse that I can't find a quite spot. 

Why - To put some zen in my life. I also think meditation will help me with the harder challenges that I'll be taking on in the future. Plus my jaw is killing me.  

2. Motivating: See my why above. If that's not motivation then I don't know what is. 

3. Achievable: See my how, when, and where above. Looks pretty achievable to me.

4. Rewarding: See my why above. 

5. Tactical: See my how above. 

6. Evaluated: I will be blogging through out this challenge and I will be evaluating as I go. I also will be checking in on the Lift Group - Meditation 10 minutes twice a day. 

7. Revisable: Yes it is. 

All in all this seems to be the smartest challenge to start with. If you would like to join me in this or any of my future challenges visit my LIFT page to join the challenge(s). 

Effective Planning and Goal Setting - Game ON!!

There are seven characteristics of effective planning and goal setting says Charles Platkin PH.D.

Since my plan/goal is to do a ONE challenge a month for TWELVE months I thought I'd better follow these seven characteristics.

1. Specific: Be specific - Your goals should answer the questions how, when, where, and why.

2. Motivating: Pick a goal you are motivated to accomplish.

3. Achievable: Choose goals that are balanced, realistic, a set within an appropriate time frame.

4. Rewarding: The why. Understanding the why helps to establish an emotional connection to your goals that will help you through the rough times.

5. Tactical: Tactics involve setting a very detailed plan of action. Think ahead and plan it out.

6. Evaluated: Keep a personal journal (or blog post). Evaluate if you're on the right track.

7. Revisable: If something is not working, you need to be able to revise the culprit. Also things change, you need to be able to update your goal without throwing it out the window all together.

Challenges Challenge! Help Me Pick 12!

There comes a time in ones life when you just have to step it up. One of my BIG faults (yes I have them ) is sticking with something long enough to fully get the results I want. I either don't have the motivation, I don't see the results I was expecting (quick enough), or I just get bored and lose interest. I've been thinking about what I could do to change that. I've come up with the idea to do "Twelve Months of Challenges." Each month I'll start a new challenge. You know what they say if you do something for 21 days it becomes a habit. Well if I do something for 30... I've come up with sixteen ideas I wouldn't mind becoming a habit. 

 Here are the challenge ideas I've came up with. 

1. Dairy Free - No dairy for one month. With all the alternatives out there is should be an easy one.

2. Gluten Free - This one will not be easy.

3. No Red Meat - Easy peasy

4. No Alcohol - This will be a challenge for sure.

5. Sweet (Sugar) Free - Hard but doable.

6. Eat Clean - Eliminate all processed food from my diet. I'm not a big processed foodie to begin with. 

7. 10,000 steps a everyday. - With my Fitbit this will be easy to keep track. The actual walking 10,000 steps will be the challenge.

8. Yoga - Pictures will not be included. 

9. Meditation - 20 minutes every day. - I can already feel the calm from this challenge.

10. 1100-1300 Calories a day - This one will be easy. Just finding the time to keep track and enter the food.

11. Only Raw Food for a month - I'm not sure about this one.

12. Farmer Market Challenge - Only eat food from my local farmers market. (food trucks not included).

13. Exercise Challenge - 30 minutes of cardio 6 days a week.

13. Strength Training Challenge - Full body every other day or alternate upper and lower with one day off a week.

14. 30 Day Shred (DVD) Challenge - 6 days a week. This is my favorite workout DVD. 

15. No Carbs after 2 pm Challenge

16. No White Carbs Challenge

This is what I have so far. I would appreciate some more suggestions.