The Anti-Snack attack Challenge For one week whenever you feel like eating between means (Snacking) Do the following: Consider why you want to eat? Is it because you really need food or is it because
At Least 30 Minutes of Aerobic Exercise on at Least 6 of the Next 7 Days
Commit to doing at least 30 minutes of aerobic exercise a day for at least six of the next seven days. Remember aerobic exercise is that exercise you can do at a moderate pace for at least 20 to 30 minutes. While doing the exercise you
Avoid the Blue Light
The blue wavelengths emitted from electronic devices like TV screens, computers, tablets, and smart phones, known as blue light, has been shown to reduce your body’s production of the hormone melatonin. Melatonin is your body’s natural sleep aid. If you are having trouble gettin
Be Supportive in All Your Personal Relationships
Over the next 30 days, practice the values of honesty, trustworthiness, empathy, compassion and utility in all your personal relationships. Whether with your spouse/significant other, family, children, friends, or co-workers think of ways&n
BECOME AN ACTIVE iChangeBillings USER
Read and address each of the following 14 suggested activities. Become a user by logging on and register(it is free).
Complete the 5 Focused Awareness Training Exercises in the FOCUS Health Library
Read and then complete each of the five Basic FOCUSED AWARENESS TRAINING exercises found in the ichangebillings Health Library, and listed with links below. FOCUSED AWARENESS TRAINING #1 BREATHING &
Drink Water instead of Soda or Juice for a week.
For one week, instead of drinking soda, pop, energy drinks, sports drinks or juices drink plain water. If you drink only water when you are thirsty, you will be providing your body what it needs and not the empty calories in the soda, energy drinks and juices. Cut out all the diet dri
Eat The Recommended Amount of Vegetables Every Day For the Next 30 Days
How many vegetables do I need? Your age, sex, and level of physical activity all affect how many vegetables you need per day. Refer to the following table: DAILY VEGET
Give Yourself a 5 minute Mental Break
Over the course of the next week, when you feel your stress level beginning to rise, stop what you're doing and take a 5 minute emergency mental break. Below is a simple meditation to help you relax and focus on the present moment. 1. Sit in a comfortable position.
Make One Small Change to Improve Your Sleep
Read the following Articles: "Sleep Hygiene" "Sleep Hygiene Phase Two" "Sleep and Your Health" "
Mix Taste and Nutrition
Healthy smoothies are a quick, simple and tasty way to get your daily dose of many nutrients, such as fruit and veggies, anytime of the year. However, you do have to be careful about what exactly is in your smoothie, because many can be loaded with too many calories and simple sugars.
Read the Ingredient Label of Every Food You Buy at the Grocery Store
Over the next 30 days, every time you go to the grocery store read the ingredient label of all the food you plan on buying. Take note of the types of foods you are planning on ingesting and think about the effect on your body. Remember that whole, natural foods are the healt
Record How Many Hours You Sleep per Night for the Next 7 Days
Record when you go to bed and when you wake up. You may also want to comment on the quality of your sleep. Do this for one week. Some activity trackers (such as the Garmin or Fitbit models) will measure your sleep time
Route a New Course
Pick a local jogging, walking, or biking route to use for your aerobic exercise this week. You can choose something new or something you are more familiar with. For several ideas on local routes around Billings check out Billings Trail
Sign-up for a 5K or 10K Run and Start to Train for It
Sign up for a 5K or 10K Run, tell all your friends and relatives, and then start training for it. Give yourself at least 3 to 6 months to get ready. Check out the events page for many races in the Billings area. Below is an 8-week 5K Training calendar. Remember to progr
Start the Day Hydrated
The Challenge is to drink 16 ounces of water every morning. Overnight we all become dehydrated so starting the day with a moderate amount of pure water is what we need instead of getting the water indirectly through our food.
Take the 30-Day Sobriety Challenge
Take the 30-day challenge as described in the following article, "Take the 30-Day Sobriety Test". Let us know your comments as you go and especially when you are finished.
Track Your Diet
Over the course of the next week, track everything you eat from that packet of sugar you put in your coffee, to that fillet mignon and baked potato with butter you had for dinner. The benefits of food logging range from being able to count calories to getting an overall view of your dietary
Track Your Exercise
Tracking your exercise is a great practice to get into the habit of. Monitoring your cardiovascular and strength training allows you to view your progress first hand and help you set and meet realistic goals. Seeing tangible progress is very motivating. Below you will find a l
Try 4-7-8 Breathing to Help You Relax
4-7-8 Breathing is a great breathing technique to try out to help you relax, especially if you are having severe stress and anxiety or just unable to shut your mind off when trying to sleep. After getting into a comfortable position, inhale slowly through your nose for a count of 4, th