🥇Challenge Week #5: Saturday - November 9, 2024, through Friday - November 15, 2024🥇

Ceriusly1

🥇Challenge Week #5: Saturday - November 9, 2024, through Friday - November 15, 2024🥇

This is an informational post. Please post your numbers on your team page at the designated topic.

The challenge begins on Saturday morning, November 9th. Exercise, Intentional Eating, and FREGGIES done before Saturday DO NOT COUNT!!!! Please note: We purposely separated the healthy fruit and vegetable habits to give everyone the opportunity to see the importance of adding a balanced combination of that food group to their daily diet. For week 5, we are combining them into Freggies.

When starting research about “Intentional Eating,” most of the websites that came up in the search referred to Mindful Eating. If you have done “ Countdown & Pre-Challenge Activity #5: MINDFUL EATING vs. EMOTIONAL EATING” on the Community Team Page, you will already have incorporated mindful eating into your Fall goals. If you missed doing that activity, it’s not too late to get it done.
Mindful Eating vs. Emotional Eating
While you’re at it, I encourage everyone to review all the pre-challenge activities. If you participated in them before the challenge started, now that we are halfway through, it is a good time to check up on yourself.

I now find myself in a relationship with Duck Duck Go! When I type a word, the Duck takes me to new places where I can learn new things.

A Word Study

1. Intentional - Done deliberately; intended.
"the act was intentional, not accidental" (American Heritage Dictionary)
2. Mindful - Attentive; heedful: synonym: careful.
“Be mindful of how you use your power.”(American Heritage Dictionary)
3. Emotion - a conscious mental reaction (such as anger or fear) subjectively experienced as a strong feeling usually directed toward a specific object and typically accompanied by physiological and behavioral changes in the body. (American Heritage Dictionary)
4. Intuition -The faculty of knowing or understanding something without reasoning or proof. (American Heritage Dictionary)

Intentional Eating - Using your mind and intuition to make a conscious, deliberate decision to eat or not to eat some type of food at different times during the day. Deliberately decide not to eat your emotions by being mindful of what they are. (My definition! Ceriusly1)

We hope that you are continuing the weekly healthy habits suggested during this challenge. Think about how good it felt to declutter areas of your home! It has been said that living in a cluttered environment reflects living a cluttered lifestyle.

If we think of our life as this tree, the leaves can represent the tasks we do each day, from getting out of bed in the morning to crawling back in at bedtime. We can also think of the leaves as the thoughts that clutter our minds. How do we separate the clutter in our thoughts from the clutter in our tasks? I believe this is where Intention and Mindfulness intersect.

Continuing to look at the tree, think about the part of the tree you can’t see with your eyes. We know by the size of the tree that the roots must go deep. If we apply this to our lives, we will all have roots. Our core beliefs are grounded in our roots.

Be True To Your Core! Nothing Changes If Nothing Changes!

Being mindful about what we eat begins with our thoughts. Change is a process!

🦋The following information is adapted from “True To Your Core” by Jay C. Rifenbary. The example is my real personal struggle.🦋

I have the choice to eat potato chips and drink soda while I’m watching TV at 8 PM. Mindlessness gets me off the couch and into the kitchen to get the goodies. Mindfulness alerts me to the fact that I can become intentional about my choices. I know I need to have something, or I will wake up in the middle of the night and have the soda and chips at 3 AM. Intention causes me to have something that feeds my body with nutrition that will also feed my soul.

Attitude

Nothing works anyway, so I may as well do what feels good at the moment. I can intentionally change that attitude to something more positive. “Being consistent with my choices will lead to lasting change.”

Personal Honesty

Acknowledge your feelings! Feelings are real, even if they aren’t always true. If I feel sad, angry, or depressed, I know a little bit of sweetness will make me feel better for a short time. Mindfulness tells me that the “feel better” won’t last. Intention chooses to pray, meditate, or listen to calming music. Tell yourself the truth, then face it to chase it!

Self-Respect

Will I respect myself in the morning? Mindlessness breeds self-contempt. If I eat the chips and soda, I will be disgusted with myself when I wake up at 3 AM wanting to nosh some more. Intentionality gives me a more restful sleep, and I will wake up with a sense of satisfaction and self-respect.

Accountability

I am accountable to God first, myself second, and then to every member of the 5% Community!

Begin With Intention

1. You've decluttered your cabinets and pantry. You KNOW what you have on hand!
2. Using the items you have on hand, plan all meals and snacks for the week or a day at a time.
3. Eat a light, healthy snack before leaving for the store. NEVER shop on an empty stomach!
4. No impulse buying! Purchase only what is on your list.
5. Intentionally follow the plan you have so carefully prepared.

"With intention, the power of self-reflection can open up a world of self-improvement and personal success.” (Jack, founder of Everyday Dose)

Questions to Ponder

1. What is one thing you want to let go of in the next month?
2. What is one thing you want to achieve in the next month?

Resources:
Cluttered House, Cluttered Mind: Why Mental Health Matters offers a Free Resource Guide
No Excuse! - Rifenbary Training & Development

NOTE: We began our journey a few weeks ago. The 2024 Fall 5% Challenge is designed to focus on a healthy lifestyle that complements whatever exercise/movement program you are doing. The challenge begins on Saturday morning. Vegetables and fruit done before Saturday DO NOT COUNT!!!!

🏁 Race 🏁

You must exercise to get to 600 minutes to help your team ‘Break The Ribbon.’
> > 1 minute of exercise = 1 minute toward the team’s 6,000-minute goal.
DAILY MAXIMUM 120 exercise minutes per team member < <

📝 ⭐⭐ Healthy Habits: Intentional Eating and Freggies⭐⭐ 📝
✔️To score points this week:
1. Intentional Eating 📓Intentionally pre-plan what you will eat for all meals and snacks for the day, then stick to the plan! 10 points, all or nothing. Note: It’s your choice to pre-plan the entire week or pre-plan the night before for the next day. Deviating from the plan even a tiny bit = 0.
2. Incorporate 🍏🍎🍐 Freggies🍅🥦🥕 into your diet. 1 point for each Freggie added. Daily maximum 5 points to record.

We will record this on one thread. (example)
Saturday (Please also note the day that you are reporting about)

My Exercise: 40
My Intentional Eating: 10
MyFreggies: 5 (max 5/day)

🌟 Build healthy forever habits - Be a team player and get support to reach your goals 🌟
**** Remember, if for any reason your health does not allow you to participate in a challenge, please do not attempt it. Always follow your doctor's orders. ****