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    Healthy Habits

    Uploaded by

    christinthou

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Healthy Habits

    Uploaded by

    christinthou
    6 views6 pages

    Original Title

    Healthy habits

    Copyright

    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
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    6 views6 pages

    Healthy Habits

    Uploaded by

    christinthou

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    THE 5 DAY

    HEALTHY HABITS
    CHALLENGE
    with Katrina Sequenzia, RN, CHC
    Health Coach

    healthyFreeLife.com
    WELCOME TO
    THE CHALLENGE!

    Welcome to the 5-Day Healthy Habits Challenge!

    Get ready! You're about to receive the info, inspiration, & motivation you need
    to:
    Kick-Start your goals and make this your healthiest ever!
    Get Healthy!
    Lose Weight!
    Get Your Energy Back!

    WHY? So you can...


    Be all that God created you to be.
    Be free to serve and love others.
    Be free to experience more joy and peace.
    And be free to live the abundant life that you’ve been promised.

    How the challenge works:

    Day 1 of the challenge starts the day after you sign up. Early each day of the challenge
    you will receive an email from me. In the email, there will be a link to that day’s video,
    instructions to complete that day’s challenge, as well as a daily Bible verse & devotional
    to empower and encourage you during your day.

    Each day of the Challenge, we will be adding one super-simple, healthy habit to your
    morning. These 5 habits will become your healthy free life morning routine and will set
    you up for success for the rest of the day. All 5 habits, when completed together, will
    only take 10 minutes. That’s it! Anyone can do this.

    TAKE ACTION:
    Watch the Welcome Video (linked in Welcome email)
    Mark the challenge dates on your Calendar (Day 1 starts tomorrow!)
    Complete the Welcome Video Homework (see page 3)

    H e a l t h y F r e e L i f e ©️ · h e a l t h y f r e e l i f e . c o m
    WELCOME VIDEO HOMEWORK

    Take just 5 minutes to complete today's homework.

    COMPLETE THE FOLLOWING:


    CHECK LIST
    1. What would a healthy free life make possible?
    Watch the WELCOME Video
    Complete the Homework

    SHARE
    Know a friend or family
    2. Pray & Commit this journey to the Lord. member that could use
    Psalms 37:5 says, “Commit everything you do to the this challenge? Then be
    Lord. Trust him and he will help you.”
    sure to share it! Links to
    Over the coming days, I would like for you to be in
    share are found in your
    prayer about your health & the challenge. You can find
    Welcome email. Thanks!
    a prayer on page 4 to guide you.

    3. Take the Body-Mind-Spirit Assessment found on


    page 5 - 6.

    H e a l t h y F r e e L i f e ©️ · h e a l t h y f r e e l i f e . c o m
    Prayer of Commitment

    Dear Heavenly Father,

    Thank you so much for loving me and providing everything I


    need for life and godliness.

    I am sorry for not loving you with my whole heart,


    soul, mind, and strength and for not loving well
    the temple that you gave me to live in.

    I do not treat my body kindly, and I want to! I


    want to turn from my unhealthy habits that
    reveal my lack of faith in you.

    Help me to trust you for everything- my health, my fulfillment,


    my joy, my peace, my life. Help me to learn to develop new
    habits that will place me in the position to receive your grace
    more fully and know you more intimately. Please renew my
    mind and restore my body, your temple. When I doubt or
    waiver in fear, help me to take captive my thoughts and
    submit them to you.

    I invite you into this journey I am beginning. Help me


    to keep my eyes on you and all that you desire!
    Anoint me for your purposes and pleasure so that
    I will bring you glory in everything I do and say.

    I love you. Amen.

    H e a l t h y F r e e L i f e ©️ · h e a l t h y f r e e l i f e . c o m
    HFL HEALTHY HABITS ASSESSMENT
    The first step to a healthy, free life is to assess your health in the 7 habits.
    Pick one answer for each habit. Enter points for each section in the box. Total points.

    I worship God through intentional acts of prayer, bible reading, meditating on


    scripture, singing, dancing, serving others, expressing gratitude, etc.

    A. I don't consistently worship God daily (0 points) Worship


    Points
    B. At least one time per day (3 points)
    C. At least two times per day (5 points)
    D. At least three times per day (8 points)
    E. All throughout the day, I walk in the presence of God (10 points)

    I rest by intentionally engaging in rest-based activities such as reading,


    napping, connecting with loved ones, hobbies, creating, exploring nature,
    journaling, walking leisurely, gardening, cuddling, enjoying spouse, taking a
    bath, tea time, being still, etc.

    A. I don't consistently rest daily (0 points) Rest


    B. At least 15 minutes per day (3 points) Points

    C. At least 30 minutes per day (5 points)


    D. At least 60 minutes per day (8 points)
    E. At least 90 minutes per day (10 points)

    I hydrate by consistently drinking pure water

    A. I don't consistently drink water (0 points) Hydrate


    B. 24 ounces minimum per day (3 points) Points

    C. 48 ounces minimum per day (5 points)


    D. 64 ounces minimum per day (8 points)
    E. 64-100 ounces minimum per day (10 points)

    I sleep
    A. Less than 6 hours/day and/or poor quality (0 points) Sleep
    B. A minimum of 6 hours/day (3 points) Points

    C. A minimum of 7 hours/day (5 points)


    D. A minimum of 8 hours/day (8 points)
    E. 8-9 hours in deep, restorative sleep w/ consistent bed & wake time
    (10 points)

    H e a l t h y F r e e L i f e ©️ · h e a l t h y f r e e l i f e . c o m
    I move my body
    A. I don't consistently move daily. I am sedentary. Move
    Less than 3,000 steps (0 points) Points
    B. A minimum of 3,000 steps/day (3 points)
    C. A minimum of 5,000 steps/day (5 points)
    D. A minimum of 5,000 steps/day AND stand up and move around
    frequently throughout the day (8 points)
    E. 7 , 0 0 0 - 1 0 , 0 0 0 + s t e p s / d a y A N D s t a n d u p a n d m o v e a r o u n d f r eq u en t l y
    throughout the day (10 points)

    I eat God's glorious, nutrient-dense, whole foods:


    (Glorious foods are defined as: food from God's creation, according to his
    instruction, eaten as close to their original state as possible (not processed))

    A. I don't consistently eat healthy (less than 25%) (0 points) Eat


    B. For at least 1 meal/day (3 points) Points

    C. For at least 2 meals/day (5 points)


    D. For at least 3 meals/day (8 points)
    E. F o r m o s t a l l m e a l s a n d s n a c k s , a t l e a s t 8 0 - 9 0 % o f t h e t i m e. (1 0 p o i n t s )

    I exercise consistently
    A. I don't consistently exercise (0 points) Exercise
    B. 10+ minutes at least 2x/week (3 points) Points

    C. 15-30 minutes at least 3x/week (5 points)


    D. 30+ minutes at least 3x/week (8 points)
    E. 30+ minutes 4-6 days/week (10 points)

    Bonus Points. Check all that apply. 5 points each check. Add up for bonus total.
    I take a weekly sabbath rest. BONUS
    I don't drink calories (juice, alcohol, soda, creamers, etc). Points

    I don't drink beverages w/ artificial sweeteners (i.e. diet drinks)


    I d o n ' t u s e s c r e e n s , d e v i c e s , T V s a t l e a s t 2 h o u r s b e f o r e b ed .
    I meal plan, grocery shop, and meal prep weekly.
    I take a multi-vitamin, omega 3 supplement, and probiotic daily.

    TOTAL POINTS (OUT OF 100):


    H e a l t h y F r e e L i f e ©️ · h e a l t h y f r e e l i f e . c o m

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