Day 1 - Journaling
Welcome to Day 1 of the 7-Day Wellness Habit Challenge! Today, we’re starting with a moment of mindfulness and intention-setting to set the tone for your week.
We’re excited to introduce Renee Melizza, who will guide you through today’s session. Renee will help you focus on creating a meaningful intention for the week ahead, using journaling as a tool to clarify your goals and connect with your “why.”
Today’s Focus:
Take 5 minutes to reflect and set your intention for this week. Writing it down can help you stay on track and feel more aligned with your wellness journey.
Prompt:
• “What positive change would you like to experience by the end of this week?”
• “What small habit can you commit to daily to support this goal?”
Action Step:
Grab your journal and write it down. Your intention is the foundation of the week, keep it somewhere visible to inspire you every day.
Day 2 - Hydration
Hydrate Your Way to Health 💧
Water is life! Staying hydrated supports your body’s natural processes and helps you feel energised and alert. In the hot Australian summer, this habit is especially important.
Tip:
• Start your morning with a glass of water.
• Keep a bottle nearby to sip throughout the day.
• Adding a pinch of Celtic salt to your water can support hydration by replenishing electrolytes naturally, but always listen to your body and choose what feels right for you.
Challenge:
Count how many glasses you drink today, can you reach 8?
Day 3 - Movement
Gentle Movement 🤸
It’s time to move! Gentle stretches or light exercises can help relieve tension and increase circulation. It’s not about intensity, it’s about consistency.
Try This:
• 5 minutes of stretching in the morning.
• A short walk outside or simple neck rolls while at your desk.
Movement isn’t just physical, it helps you feel grounded and more present in your day.
Day 4 - Nourish your body
Nourish Your Body 🌱
What you eat fuels your energy, focus, and mood. Today, focus on adding nourishing foods to your plate.
Quick Tips:
• Add colourful veggies or fresh fruits to every meal.
• Swap processed snacks for whole food options like nuts or seeds.
• Have protein first thing in the morning to stabilise energy and focus before your coffee.
• Cycle Syncing Tip: Tailor your meals to your cycle. E.g., focus on iron-rich foods during your period and protein during ovulation.
Bonus: Try preparing a meal mindfully, savouring each bite without distractions.
Day 5 - Breathe
Relax & Breathe with Debbie 🧘
Breathwork is a powerful way to reduce stress, calm your mind, and reconnect with the present moment. Debbie and I are conducting a Bowen and Breathwork event, secure your spot here: https://events.humanitix.com/bowen-therapy-and-breathwork-event
Today, Debbie from Bella Vita Yoga & Meditation will guide you through a gentle session to help you find balance and release tension.
See Debbie’s video to get started!
Day 6 - Nature
Connect with Nature 🌞
Reconnecting with the outdoors can do wonders for your wellbeing. Fresh air and sunlight boost your mood and reduce stress.
Challenge:
• Spend at least 15 minutes outside today.
• Take a walk, sit under a tree, or simply enjoy your garden.
Let nature be your reset button for the week.
Day 7 - Reflect
Reflect, Celebrate & Keep Going 🌟
You’ve completed the 7-Day Wellness Habit Challenge, well done!
Take a moment to reflect on what worked and celebrate your progress.
This is just the beginning, repeat these habits weekly to build lasting changes.
Ask Yourself:
• What worked well for me this week?
• Which habit made the biggest difference?
Tip: I’ve saved this challenge as a highlight on Instagram, and you can save the webpage to your Home Screen for easy access. Keep going, your wellness journey continues!
Save the Challenge to Your Home Screen!
To revisit the challenge anytime, follow these simple steps:
For Apple (Safari):
1. Open this link in Safari.
2. Tap the Share icon at the bottom of your screen.
3. Scroll down and select Add to Home Screen.
For Android (Chrome):
1. Open this link in Chrome.
2. Tap the Menu (three dots) in the top right corner.
3. Select Add to Home Screen.
Share Your Progress!
Tag me on Instagram @balanceandenergisebowen or send me a quick update—I’d love to celebrate your wins with you!
This is just the beginning—repeat these habits weekly to build lasting changes.
Ask Yourself:
• What worked well for me this week?
• Which habit made the biggest difference?
Tip:
I’ve saved this challenge as a highlight on Instagram, and you can save the webpage to your Home Screen for easy access. Keep going, your wellness journey continues!