Welcome to the #SIMPLYREALLIFE 10 Day Challenge! Over the next 2 weeks, every morning, you’ll be getting a juicy little boost inspiration from me. Tiny inbox presents, if you will.
Each day will have a theme, and a fun mini-assignment for you to complete and check-off, all in the name of helping you create a healthier, more joyful and vibrant life this season.
We’re gonna dig into food, your routines, and daily habits, your thoughts and emotions too, with the bigger goal of creating more intention in your life overall, no matter what season of life you’re in.
Because around here, that’s what a healthy life is all about: it’s about learning how to connect all the pieces of our lives that truly matter with more ease: with our food and workouts, yes. But also our hearts and souls, our relationships, our work in the world, and how we talk to ourselves.
And the good news? It’s more about keeping things simple, instead of adding to your never-ending to-do list.
It’s about getting rid of the stuff that doesn’t matter (whether that be foods, routines, thoughts, or habits), and designing our life around what lifts us up.
So, my personal challenge for you?
To take these next 10 days as an act of self-care.
That you make the time for them, to do and think about them in your life.
And to hopefully, in the process, also inspire people around you to do the same.
So, here’s how it works:
1). Every morning I’ll be sending your daily chance to get out of autopilot, right here to your inbox.
2). You do the assignment, take a screenshot or pic for proof. Post your pic on IG or FB that day, and tag @simplyrealhealth and use the hashtag #simplyreallifechallenge.
You’ll be entered to win that day’s fun healthy prize, with the winner announced the next morning
If you complete the assignment on a different day (still within the 10-day window), still tag it up so we can find you, because at the end there is a GRAND PRIZE for those that have done every single day’s assignment.
So, let’s jump right in, shall we?
D A Y # 1 C H A L L E N G E:
Let’s get real. Where to start? Your food, baby.
DAILY WISDOM:
Truth: There’s actually a huge difference between “healthy” food and real food. Healthy food is based on marketing and buzz words. Real food is based on normal, pure and simple ingredients.
TODAY’S ASSIGNMENT:
Do a double take on your “healthy” food labels. I want you to actually take a closer read at all the ingredients of the things you consume on a weekly basis.
Peek in your purse, your desk, your car console, and the pantry (eep!). Grab that almond milk, your emergency snack bar or empty yogurt container, and let’s get real.
Especially the food and snacks you think of as “healthy”. Make sure you can recognize and pronounce all the ingredients, and if you have little ones around, that they can too.
TO-DO:
Find ONE food item in your fridge, pantry or desk that’s surprisingly gotta go, OR one food item that can surprisingly stay. The ingredients tell you all you have to know!
What did you find?
Enter to win today’s prize (a $15 gift card to Amazon!) by sharing a picture of either a REAL FOOD WIN or a surprising REAL FOOD FAIL. Or, take a screenshot of the attached pic below for your IG story today!
To enter to win this awesome prize, just tag @simplyrealhealth on Instagram or Facebook, with the hashtag #simplyreallifechallenge #day1. Wanna learn more? Surf the hashtag and see what everyone finds!
D A Y # 2 C H A L L E N G E:
Give your inside cells + organs a cleansing little morning shower too:
drink 16-24 oz of clean water before you eat or drink anything else.
Or, if you’re reading this later in the day, drink 100 oz today total!
DAILY WISDOM:
Before you eye-roll at me for telling you to drink more water, what I’m saying is this:
Too often, we get up in rush, slam coffee and grab some food in before we run out the door, out of automatic habit. But, more often than not, feeling hungry or tired in the morning is a sign of dehydration– not that your body needs food and caffeine immediately. So, TRY IT.
TODAY’S ASSIGNMENT:
Wake up, brush your teeth, and head to the kitchen for a huge glass of water. You don’t have to chug it, but you DO have to drink the whole thing before you are “allowed” to have that coffee/tea/matcha, sister.
Note how you feel that morning. Any difference in hunger? Energy? Digestion? Being well hydrated is directly tied to all three. Wild, right?
Bonus points for continuing this little water drinking trend in-between each meal to get to 100 oz/day as a good average for most people. If you want to get even more specific, taking your body weight and dividing it by two will give you a good baseline of oz per day to be sure you’re drinking.
Ok, ok. I know. Do you hate plain water?
Make it fun. Try it warm, or iced, with fresh mint leaves, lemons, limes, pineapple, or berries, or with a splash of coconut water. Or my current favorite, 10-15 of chlorophyll drops in your water (it’s a natural red blood cell builder, body detoxifier, energy booster and tastes minty, and is so easy to store in the fridge and use in 5 seconds).
Creating a morning ritual that’s beautiful and inspiring that includes this element is a great thing to start to incorporate into your life and can have such a huge impact on how you feel.
Enter to win today’s prize (my favorite cute waterbottle by Corksicle!) by sharing a picture of YOUR MORNING WATER BEFORE COFFEE, or YOUR FUN WATER COMBO (this can mean a fun water bottle, straw, flavor additions, etc), or your 100 OZ OF WATER TODAY.
To enter, just tag @simplyrealhealth on Instagram or Facebook, with the hashtags: #
Lots of love,
Sarah
D A Y # 3 C H A L L E N G E:
Walk at least 8,000 steps a day
DAILY WISDOM:
Life for most of us: get up, do your thing, sit in a car or at a desk all day long, come home, do your thing. Even if you get a workout in, chances are that you’re spending most of your days sitting still, in some capacity. (Unless you have toddlers running around, of course).
But our bodies were meant to move.
For blood flow, for circulation, for general health, being more active in our daily lives can really add up over time. And sometimes it just takes a little more awareness and intention.
My favorite way? Tracking my steps most days.
You don’t have to have a fancy fitbit- there’s a great free app you can download on your phone called Pacer that can be a great start.
The goal? 8,000 steps a day, at a minimum if your body is able. The true recommended amount? 10,000 steps a day.
TODAY’S ASSIGNMENT:
Walk at least 8,000 steps today.
Take a screenshot of your steps (or fill out the attached picture for your instagram story).
You could be entered to win today’s prize of a $10 giftcard to Starbucks for a little walk break iced tea.
To enter, just tag @simplyrealhealth on instagram or facebook, with the hashtag#simplyreallifechallenge #day3.
Lots of love,
Sarah
D A Y # 4 C H A L L E N G E:
That’s right. A lunch lady. In the best way.
DAILY WISDOM:
One of the things that I see so many busy women do, is skip lunch. They’ll attempt a quick breakfast of some sort, then snack and pick and eat bits of things all through the afternoon, never actually stopping for a real meal.
Do you know how this story ends? At 4pm with crazy eyes, and your hand deep in the bag of tortilla chips, or eating cheese straight off the block, like there’s no tomorrow (or, dinner).
It seems so simple, but it can be a major game changer in your day. In fact, I make all my ladies in theSimply Real Life Program(that opens later this month) every year, do this for a week, and watch what happens.
Eating an actual lunch, though not celebrated or really encouraged in this country, can be one of the best and easiest things you can do in your day, to stay stable and grounded and fueled, for whatever life throws at you.
So, do it. Without shame. Be proud of eating an actual lunch (you know, with vegetables), instead of just bars or nuts or random food.
TODAY’S ASSIGNMENT:
Eat an actual lunch. It can be homemade or chosen with thought, out. Look at you, you little #lunchlady. Take a picture, or post of one your favorite mid-day meals that makes you feel amazing and energized.
How do you feel because of it?
Digestive wise, mood wise, energy wise, and hunger wise the rest of the day?
Enter to win today’s prize, a $15 gift card to Whole Foods. So you can always be ready for a little #lunchlady action, even when things are busy.
To enter, just tag@simplyrealhealthon instagram or facebook, with the hashtag#simplyreallifechallenge #day4.
Lots of love,
Sarah
D A Y # 5 C H A L L E N G E:
Filled up people, fill up people around them
DAILY WISDOM:
Be a force of light.
Lift someone else up today.
In fact, try to find one person everyday.
This is only possible when you fully and unapologetically take care of yourself and fill yourself up as a practice: physically, mentally and emotionally too.
TODAY’S ASSIGNMENT:
Perform one random act of kindness today. This could include but doesn’t have to be limited to:
1. Write, text, email or call someone that inspires or encourages you, just to thank them. The more specific the reason, the better.
2. Paying for the coffee for the person behind you in line
3. Buying a snack for someone on the street
4. Making eye contact and telling someone a genuine compliment
5. Text a friend just to tell them you’re thinking about them, or send a funny video
Why?
1) You’ll be surprised at how much more of that goodness can flow into your life once you get used to giving it out. Like attracts like. Being a light in the midst of daily life, has a magical way of multiplying.
And 2) you’ll just straight up make someone’s day. Magic dust. With no limit. Sprinkle that stuff everywhere. Daily, if you want.
Your post to show you completed it? Just something that encourages others to do the same with people that they love in their life. Creativity encouraged 🙂
Enter to win today’s prize, my favorite all natural lipstick from Mineral Fusion!
To enter, just tag@simplyrealhealthon instagram or facebook, with the hashtag#simplyreallifechallenge #day5.
Lots of love,
Sarah
D A Y # 6 C H A L L E N G E:
Eat your greens.
DAILY WISDOM:
Out of every single real-food category, dark leafy greens (like kale, spinach, arugula, etc) are BY FAR, the most nutrient dense foods you can possibly eat. Meaning, per-bite, they give you more minerals, nutrients, and detoxifying power than anything else. Which = more immediate energy in your day!
But, because of their sometimes more bitter taste, most people don’t eat enough of them(aka, at least 1 large serving a day, like I tell my ladies in theSimply Real Life Group Program, which opens again for registration next week!)
But when blended into a smoothie, dark leafy greens are easier to digest and absorb, and you can eat a much high volume, without tasting anything but a normal smoothie.
TODAY’S ASSIGNMENT:
Add or incorporate leafy greens into one of your meals today: in a green smoothie,sautéed, as part of a salad, on top of the soup, etc.
Then, note how do you feel: 1 hour later, 3 hours later, and 6 hours later? Take note.
Take a picture of your smoothie, or share your favorite recipe and combo!
On the go? Make your green smoothie ahead of time and take it with you in a mason jar.
My favorite no-fail combo?
1/4 to 1/2 banana
2-4 leaves kale or 2 cups spinach
1/2 cup water + 1/2 cup ice
(optional additions: 1 handful cashews/hazelnuts/macadamia nuts, almond or clean coconut milk, chia seeds, or cinnamon)
Blend all ingredients together in a blender.
Need some more recipe inspiration? Check out these ideas:
Honeydew-Mint Green Smoothie
Everyday Green Smoothie
How To Make A Green Smoothie Bowl
Enter to win today’s prize, a $15 gift card to Crate & Barrel (for that perfect smoothie glass + cute straw combo, perhaps?)
To enter, just tag@simplyrealhealthon Instagram or Facebook, with the hashtag#simplyreallifechallenge #day6.
Lots of love,
Sarah
D A Y # 7 C H A L L E N G E:
Take the guilt out of your favorite treat.
TODAY’S ASSIGNMENT:
Pick one of your favorite treats, meals or drinks, that you LOVE like nobody’s business. How can you upgrade the ingredients to make them more REAL and SIMPLE?
E X A M P L E S:
– mac and cheese from the boxvsfresh pasta + real cheese + whole milk + butter
– frozen pizza with millions of ingredientsvs handmade crust (with flour, water, and yeast as ingredients) + tomato sauce + cheese + meat/veggies
–fat-free frozen yogurtvsreal ice cream (with 5 ingredients or less)
– reese’s peanut butter cupsvsdark chocolate + fresh ground peanut butter + sea salt
– pina colada (mix) vs rum + coconut water/milk + club soda + pineapple wedge
Get creative and have a little fun with this one!
The extra bonus? The real food versions usually taste better too.
Enter to win today’s prize (mmm…..a pack of one of MY favorite treats– Alter Eco Dark Chocolate Sea Salt Truffles!) by sharing a picture or recipe, (or an idea that you want some input or help with from the group).
To enter, just tag @simplyrealhealth on Instagram or Facebook, with the hashtag#simplyreallifechallenge #day7. Wanna learn more? Surf the hashtag and see what everyone finds!
Lots of love,
Sarah
D A Y # 8 C H A L L E N G E:
Take inventory of your most used social media account (instagram, facebook, etc). Unfollow or mute any person/account that doesn’t make you smile, inspire you, or lift you up somehow.
But, a quick note: if jealousy or coveting is what you feel, that is usually a sign that you have the same traits or powers within you, you’re just not expressing in your own life, or are blocking yourself from. So, take it as a divine sign to work more on those things within yourself if you find that that’s the case. I think these people are gifts and expanders to us, not ones that are necessarily negative.
DAILY WISDOM:
What you surround yourself with, you become, so it’s important to be intentional about who you let in to your energy field. Social mediacanbe a great thing if you have healthy boundaries with it, and you use it to find people who do light and lift you up and show you what’s possible in life, instead of the opposite.
To enter to win today’s prize (the best natural deodorant in the world, my own favorite from Primally Pure), just tag@simplyrealhealthon instagram or facebook, with the hashtag#simplyreallifechallenge #day8.
Lots of love,
Sarah
D A Y # 9 C H A L L E N G E:
Create or Have A Healthier Version of Your Favorite Bevvie
DAILY WISDOM:
I am a firm believer that for anythingthat you want to have (meaning any food or meal that brings you major JOY and happiness), there can be a way to make it in a real-food way.
In theSimply Real Life Program(my once a year live group coaching program that opens next week), I always tell my peeps that there ismore thanenough room to enjoy all the things you love in life.
It’s where a better relationship to food starts.
But, the trick is this: learning how to upgrade the ingredients, so your body can actually digest them. And side bonus? There’s way less guilt when you do it that way. More joy. More fun. And more intention too? Yes, please.
#hallelujah.
TODAY’S ASSIGNMENT:
Upgrade your daily bevvie (your coffee, matcha, tea of choice) to one that’s all real-food based, and nutrient dense.
Some examples?
1) Swapping out the non-fat or 2% milk for whole milk, half-and-half, heavy whipping cream, or a clean almond/nut milk in your coffee.
2) Swapping out the sugar or syrups for a dash of real honey or maple syrup.
3) Instead of creamer, blending your coffee or tea with 1 teaspoon of organic grass-fed butter, unrefined coconut oil, or 1 scoop ofcollagen peptides powderinstead of creamer (to help keep your blood sugar and hunger stable throughout the morning).
Share your cup today and get entered to win today’s prize: free travel packs of my favorite tasting & organic matcha, or a pack of Foursigmatic mushroom coffee (you get to pick!)
To enter, just tag@simplyrealhealthon Instagram or Facebook, with the hashtag#simplyreallifechallenge #day9.
Lots of love,
Sarah
D A Y # 10 C H A L L E N G E:
This weekend, pull out your journal (or piece of paper), and ask yourself these two questions: 1) What am I wanting to call in more of in my life this season?
and 2) What can you let go of that’s not serving you (be it a autopilot habit, a routine, a food, a mindset, etc)?. Write with a real pen and real piece of paper, without editing as you go.
DAILY WISDOM:
I know. Eep. Does it feel kinda scary to think about? GOOD. That’s the whole point. You’ve come this far, now is not the time to shrink away. This is your health and your life we’re talking about.
So, write it out. Take the time. So often we go through the motions of daily life, not even taking a minute to reflect where we are, and where we want to take things for each new season ahead. But be brave and GO THERE. Because this much I know is true: the more comfortable you get with feeling uncomfortable in life, the faster you will grow.
No need to share your exact observations (unless you want to)- but show us the act of you doing so. By sharing that you’re taking the time to do this and honor your self (and your soul), you might inspire someone else too.
To enter to win today’s prize (a limited edition Simply Real Health Cookbook)! Just tag@simplyrealhealth on instagram or facebook, with the hashtag #simplyreallifechallenge #day10.
Lots of love,
Sarah