Social Media Assets
Social Media Asset are broken into "Promotion" and "Execution." We have some resources to post to promote, and they are editable assets with the Canva Templates for you to edit your logo.
We are providing the Text for the Posts, as well as editable Canva images you can modify for Instagram.
Promote The Challenge
Canva templates for Social Media Assets to promote the Resilience Challenge. As well as as done for you Social Media to keep posting everyday throughout the challenge.
Promotional Videos
Here are 2 videos you can use to promote the challenge, and if you have video editing software, you can just overlay your logo at the end of the video. There are 2 versions, Promotion Video, and Alternate Option. Check them out, then download from the buttons here.
Promotional Video
Alternate Video
Engage During the Challenge
Week 1 Social Posts
In this Canva Template link, there are graphics for every day of the week that go with the posts you see here. You can edit them, add your logo, download as a PNG and post with the text provided.
Monday Post
Today starts our Resilience Challenge! If you haven't signed up its not late. To Kickoff each week of this 6 week At-Home challenge, we're posting a MAKE LEMONDAE post; Every Monday is MAKE LEMONADE MONDAY aka "Mindset Monday" 💪 🧠
We care a lot about this phrase for a particular reason: The saying "When life gives you lemons, make lemonade" is figuratively describing a can-do attitude in the face of adversity or misfortune. 😖Lemons suggest sourness or difficulty in life; making lemonade is turning them into something positive or desirable.✊🍋🍸
⚡️In these times of challenge and hardship, we are seeing how COMMUINTIES come together to rescue and support.
⚡️We are seeing how LEADERS step up and comfort their team and loved ones. Build your gym community and be a leader- get your family and friends invovled.
⚡️Control what you CAN and be an example of mental toughness and fortitude.
Signing up is easy:
[[**Signup Instructions Here**]]
#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Tuesday Post
Day 2 of our Resilience Challenge and it is NOT too late to join. ✳️
First of all- what better time to focus on your health than NOW. Get your family involved.
[[**TELL THEM HOW TO SIGN UP FOR THE CHALLENGE AND GET THEIR FAMILIES INVOVLED HERE **]]
🍦
*No Sugar* is just an option in the IMMUNITY category of this challenge. You can choose to eliminate or add in anything that is in support of your body's immunity via nutrition.
But we thought this LOW-TO-NO SUGAR option is a great habit to try. 🍏
#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Wednesday Post
Sleep is one of THE MOST important aspects of health! It's literally the only time your body can rejuvinate completely by turning ALL of its resources and energy towards rebuilding.💪💥💪💥💪
During sleep, you are producing HGH which is a hormone released by the brain into the bloodstream during sleep, and its release is part of the repair and restoration function of sleep. 💤🛌Human growth hormone promotes a healthy metabolism, enhances your physical performance, and may even help you live longer.
Experts say that 75% of HGH is released during sleep 🕰 when it works to restore and rebuild your body and muscles from the stresses of the day♻️
Are you reading this at night? If yes, then GO TO SLEEP! 🤣😴
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#butseriously
#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Thursday Post
It's proven that people who do regular physical activity have:
💥up to a 35% lower risk of coronary heart disease and stroke
💥up to a 50% lower risk of type 2 diabetes
💥up to a 50% lower risk of colon cancer
💥up to a 20% lower risk of breast cancer
💥a 30% lower risk of early death
💥up to an 83% lower risk of osteoarthritis
💥up to a 68% lower risk of hip fracture
💥a 30% lower risk of falls (among older adults)
💥up to a 30% lower risk of depression
💥up to a 30% lower risk of dementia
Sooooooo...KNOCK OUT 4 WORKOUTS THIS WEEK! AND SEE HOW AWESOME YOU FEEL!
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #fitfam #igfitness #functionalfitness
Friday Post
Day 5️⃣
Most people don't think about their lymphatic system, or even know about it!
💦💦💦💦💦💦
"Lymph fluid is composed of 95% water and interacts with every cell in your body. It helps get nutrients to different parts of your body and cleanses internally on a continual basis to restore balance in your cells. It also carries waste products and bacteria away for disposal, ensuring that the body processes stay in equilibrium.
When it stops flowing properly, waste and bacteria get stuck, the immune system struggles to cope and we become sick." - mylymph.com
GET YOUR WATER AND DRINK UP!
You'll also knock out a category in our Resilience Challenge; IMMUNITY! Water plays a huge role in your body's defenses, and helps keep immunity in tip-top shape, ready to fight.
🚨BTW if you haven't joined the free challenge yet:
[[**Signup Instructions Here**]]
#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Saturday Post
Before you think, "Psh, I'm not going to write a DEAR DIARY!"🥴 - check this out (and try our writing promts mentioned below) 👉
❝According to Dr. James Pennebaker, a psychologist and leading expert in the field of Expressive Writing—a type of journaling that usually involves exploring issues that can literally correct the course of your life—journaling strengthens immune cells called T-lymphocytes and has been shown to be associated with drops in depression, anxiety, and increases in positive mood, social engagement, and quality of close relationships.❞
❓So what is Journaling?
❝ It’s an amalgamation of personal, rational fact-based reporting along with an exploration of your sometimes-irrational, always-important inner feelings❞ 🤔
📝
❝ 'Writing accesses you’re the left hemisphere of the brain, which is analytical and rational,' says Maud Purcell, a psychotherapist and journaling expert. 'While your left brain is occupied ⚙️, your right brain is free to do what it does best, i.e. create, intuit and feel 🎨. In this way, writing removes mental blocks and allows us to use more of our brainpower to better understand ourselves and the world around us.'❞
❓How can you start?
-We included a brief description of what your journal entry can entail:
✏ Your Wins/What did you do well today?
✏ What are you Grateful for?
✏ What moments can you capture that felt amazing?
✏ Overall, what are your thoughts or lessons from the day?
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Sunday Post
As a gym we're a little biased for working out, and how healthy it is ESPECIALLY in a time of lockdown, quarantine, and uncertainty.
🧠On a phsychological level, working out can make someone who felt insecure, uncertain, or worried feel totally empowered, accomplished after a job well-done, in control and confident.
💪Physiologically, your body releases hormones during exercise that play into those feelings- thank you ✨🤸♀️🎉ENDORPHINS! 🙌
These endorphins interact with the receptors in your brain that reduce your perception of pain.
Endorphins also trigger a positive feeling in the body, similar to that of morphine.
👟If you are doing the Resilience Challenge with us, we're about to wrap up our first week!
Get your workout in ASAP!
Today we wanted to give you an idea for what you can do for your body's fitness, or just get some extra-credit points on top of your workout. No matter what you do, if you get your blood pumping, get your body warm, heart-rate goes up and you work up a sweat, you're getting all the benefits that working out has to offer ➕ RESILIENCE in these crazy times✊
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Week 2 Social Posts
In this Canva Template link, there are graphics for every day of the week that go with the posts you see here. You can edit them, add your logo, download as a PNG and post with the text provided.
Monday Post
These are crazy challenging times. Everyone is effected.🌏
How can you be the best leader to yourself?👑
For one, we can decide to focus 👀 on what we CAN can control.
We can decide to put energy ⚡️ on what’s useful for us to grow in our lives and contribute to our communities and families.
⠀⠀
This doesn’t mean we shouldn't acknowledge other feelings (like sadness, fear, anger, etc)... Do! Acknowledgement is a responsible thing to do. Name the emotions, good! 👍
⠀⠀
But no need to STAY there. No need to ACT from there.
⠀⠀
💪Remember your Big-Picture mindset!
💪Remember that YOU'RE in control.
💪Remember WHO relies on you-- Is it your spouse, your kids, your parents?
🍋Crush this day and decide what mindset you will operate under.
You'll be crushing bitter-lemons to make LEMONADE. ✊🍹
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #mindsetmonday #makelemonade #motivatemonday #adapttheysaid #itllbefuntheysaid #mentaltoughnessforever #lemonadestand
Tuesday Post
🌵🌳🌴🌲
"There are clear benefits to spending time outdoors walking among plants and trees—what the Japanese call 'forest bathing.' But has it ever occurred to you that bringing the plant world indoors can also be beneficial to your health?"
🌱🌿🎍☘️
Consider planting a garden during your down-time! It can be inexpensive to start, and an awesome, calming, engaging project alone, with a partner, or the whole family.
Check out berkeleywellness.com's article, "Plants: A Breath of Fresh Air"
For specific plants that are BEST for cleaning your home's air AND how to care for them, do a keyword search in your browser: "20 plants home air ron neal"
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Wednesday Post
Hey a little bit here and there, fine!
We don't mean to be sticklers 🤪
But it IS Day 10 of our Resilience Challenge
[[[DESCRIBE HOW SOMEONE CAN STILL SIGN UP AND FOLLOW THE RESILIENCE WITH YOUR GYM]]]...
Overall, you should refrain from drinking too much alcohol if you don't want to get sick, and you shouldn't drink alcohol if you are sick.
Because according to Mayo Clinic, drinking too much alcohol weakens the immune system and makes you more prone to getting sick! 🤢🤮🚫
During our Resilience Challenge we are ALL ABOUT YOU STAYING HEALTHY. 👩⚕️
Join a community that is DETERMINED to stay strong and fit together.
There is no better time to surround yourself with a bunch of people focusing on healthy habits- whether that is adding ➕ something in that will add vibrance , or taking something out ➖ to do just the same✅✅💥.
Bottom line, take care of your cells and live a healthy longer life- we need to ban together to remind each other now, more than ever before!
Ask a quick question to yourself before you put something in your body: "Will this support my health?"
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Thursday Post
Alright! People asked us so...
We have some ideas for some FAMILY GAMES while everyone is at home!
🖍📃🖍✍️✉️🖍
We know you have some crayons, markers and pens lying around. Check the "everything drawer"- every family has one of those, right?!
If you can find a few things to write with, and some paper, a notebook, scratch paper or even the back of junk-mail envelopes (you know, to save some trees), and a stopwatch or an ⏳- then you are SET👍 to play this game (or one like it) :
▶️
Start a minute timer. ⏱
One person in your family draws a person🚶♀️, place🗽 or thing🐈, the rest of the family has to guess what they're drawing. If someone guesses before the minute is up, the person who guessed correctly first gets a point!
If they dont... well, you be in charge of the what if 😜
(point against the drawer? a second chance?...)
It is like Pictionary except, no need for the board game.
...BUT IF YOU HAVE A BOARD GAME...▶️
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#familyfun #familyquarantine #resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Friday Post
One of the categories of the Resilience Challenge is MINDSET.
If you have a habit you want to build into your life, NOW IS THE TIME!
⏰
So much uncertainty and fear in the world, all around us, due to the pandemic and the affects.
But in the Resilience challenge we are focused on how to STABLE & USEFUL in this time.
Meditation is one powerful way to allow your mind to return to its balance!
😊
Scientific studies reveal that mindfulness meditation is associated with changes in select biomarkers of immune system activity.
Meditation can improve your health in a important ways! But many people don't know where to begin when it comes to meditation. Starting can be hard. We recommend sitting still. You can sit, or lay. You can have your eyes opened or closed. Try to let. your mind relax, or "unclench."
You can set a timer for 3 minutes if you have never done it before. Longer if it's not your first time!
🧘♀️
Meditation in general is most commonly defined as “the awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally to the unfolding of experience moment by moment”
🧠
The immediate benefits of meditation are a clearer, more relaxed mind.
🧘🏼♂️
There are many ways to do it, but the best thing is there is no right or wrong way. Awareness, attention, purpose, present moment, non-judgement. That's all it is!
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Saturday Post
😕Being stuck inside alone can bring on bouts of loneliness.
💭If you have thought about getting a pet before, there is never a better time to cure TWO cases of loneliness at once. (you and your new furry friend)🙂🐶
The COVID-19 crisis has caused a shortage of adoptions and staff- Many pets need a home right now. 🐈
📞Call your local shelter or check out the ASPCA website to learn more.
🔎You can do a web search for local shelters in your area, or go to Petfinder.com and search for local shelters and rescues.
➕Visit www.aspca.org for more info.
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #animals #adoptapet #furryfriends
Sunday Post
DAY 14 OF THE RESILIENCE CHALLENGE!
-Who knows about Tabata? It's a style of HIIT (high-intensity interval training).
💗⬆❗️
It originated in the research of Japanese scientist Dr. Izumi Tabata and his team from the National Institute of Fitness and Sports on high-intensity exercise during the early 1990s.
⌚️Tabata involves a very SIMPLE format, that anyone can do, anywhere, and it only takes 4 minutes.
All you need is a timer, watch, or clock, and your OWN SELF!
HERE'S WHAT YOU DO:
⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇
⏱Choose a movement you can do well & safely. (You do not need equipment); something like Airsquats or squatting to a chair or bench, Push Ups from the toes, or knees, or from the toes but to a surface like a table, counter, or chair will do. You can also choose Sit-Ups, Jumping Jacks, Glute Bridges...anything!
⏱Once you have a movement decided on, you will perform that movement for as many repetitions as possible (with good form) for 20 seconds.
⏱Then, rest for 10 seconds.
⏱Repeat this 8 times.
EXTRA:
⭐️if you have a piece of equipment, you can use that.
⭐️if you want extra-challenge, rest 1 minute between Tabatas (4 min) and do another Tabata, with a different exercise (8 min)
THE BENEFITS?
☀️💪 SunWarrior.com says:
"the rest periods in Tabata are much shorter than they are in other forms of interval training. With the idea being that the shorter the training sessions, the higher intensity it will be. In Tabata’s original research, the aim was to work at 170%. Whereas, during standard interval training sessions, most people aim to hit 80-95% of their maximum heart rate. Tabata training is a form of HIIT, but it uses very specific protocols.
Tabata is one of the few training styles to have incredible anabolic and cardiovascular effects on the body quickly. One study found that a Tabata session that used multiple rounds of weight-lifting and explosive exercises resulted in increased caloric expenditure beyond what you would normally see in only four minutes of exercise.
The Tabata training session also met the American College of Sports Medicine’s (ACSM) guidelines for improving cardiorespiratory endurance. Cardiorespiratory endurance is a measurement of how well your lungs, heart, and muscle work together to keep your body active over time."
#tabataworkouts #athomeworkout #workoutforendurance #quarantineworkouts #simpleworkout #simpleexercise #resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Week 3 Social Posts
In this Canva Template link, there are graphics for every day of the week that go with the posts you see here. You can edit them, add your logo, download as a PNG and post with the text provided.
Monday Post
🍋🍸Make Lemonade - Week 3 of the Resilience Challenge- how is it going for you?
We're doing everything we can to focus on what is in our control, and act from that mindset.
❝The pessimist resembles a man who observes with fear and sadness that his wall calendar, from which he daily tears a sheet, grows thinner with each passing day. 🗓
On the other hand, the person who attacks the problems of life actively is like a man who removes each successive leaf from his calendar and files it neatly and carefully away with its predecessors, after first having jotted down a few diary notes on the back. 📝 He can reflect with pride and joy on all the richness set down in these notes, on all the life he has already lived to the fullest. What will it matter to him if he notices that he is growing old? Has he any reason to envy the young people whom he sees, or wax nostalgic over his own lost youth? What reasons has he to envy a young person? For the possibilities that a young person has, the future which is in store for him?No, thank you,’ he will think. ‘Instead of possibilities, I have realities in my past, not only the reality of work done and of love loved, but of sufferings bravely suffered. These sufferings are even the things of which I am most proud, although these are things which cannot inspire envy.❞ -Viktor E. Frankl
📘"Man's Search for Meaning"
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #mindsetmonday #makelemonade #motivatemonday #adapttheysaid #itllbefuntheysaid #mentaltoughnessforever #lemonadestand
Tuesday Post
While almost half of Americans feel it is important to know more than one language, only about 25% actually do (according to YouGov.com).
🙊
For many of us who aspire to learn another language, now is A GREAT TIME to take advantage of! Put that free time TO WORK! 🕰💪
🗣
Dualingo is a FREE language learning app to help you do just that. You can use it on your phone or computer, has 36 languages to choose from, and is widely regarded as an effective tool for learning a language anywhere.
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#language #bilungual #freeapp #learnalanguage #newhobby #resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #animals #adoptapet #furryfriends
Wednesday Post
A daily HIT of nutrition 🎯💥💪
Blast your cells with nourishment that they need and can USE up to support health, growth and recovery.
Here are the steps to follow, and you can mix it up as you like but we know that this recipe calls for a delicious AND potent elixir:
🍓Macros: 8g Protein, 58g (36 net) Carbs, 29g Fat
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🥬Base, from Trader Joes:
1 bag power greens 1 bag organic mixed berries
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🍒Additions:
→1 scoop of greens powder
→1-2 Tbsp Fish Oil - Carlson's is the best and not gross at all, even though it's easy to think it would be.
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🍌PRO TIP: Put the Greens in your blender FIRST,
(not the berries) it doesn't blend as well.
Hopefully you have a blendtec or vitamix... worth
their weight in gold.
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🥗Extra Credit:
5-10g Glutamine
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🌟If using frozen greens, and frozen berries, add ~24oz of water.
If using fresh greens, and frozen berries, add ~20oz waer.
Blend, and add more/less water depending on desired thickness.
#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #health #nutrition #healthyshake #easyshake
Thursday Post
Kids staying home from school doesn't mean they have to stop learning. There are online and apps for free kids games that can help develop reaction times, memory, vocabulary, spelling and other cognitive benefits. One of the best tricks to teaching kids at home, is creating a regular spot where they can sit to work. The regularity of a designated work spot will help them get into "homework mode" 👍🤓📓🙂
Check out https://outschool.com
#homeschoolingkids #kidsathome #lockdownlife #corona #familyfun #familyquarantine #resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Friday Post
Week 3 in our Resilience Challenge!
Have you noticed how your breathing can affect your stress-level?
You probably have! So we know how our awareness of breath can bring us to the present moment, and is a great way to calm the mind. And we even know that breath-work calms us down as we fall asleep, or when we're meditating.🌬
-We want to review this effective "Box-Breathing" technique.
⏹The idea is:
⬆4 second breathe in- you are "drawing" one side of the box.
➡ 4 second hold your breath- you are drawing the topside of the box or square.
⬇4 second exhale- draws the 3rd line down,
⬇4 second hold- completes the square
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☑️Check out "guided box breathing on youtube and turn the volume on to practice and follow along
😤- TIPS: Breathe in calmly, through your nose. You can lay down or sit- whatever is most comfortable to you.
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#boxbreathing #breathwork #breathing #meditation #mindfulness #slowdown #relaxedmind #relaxedbody
#mindset #mentalmastery #resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Saturday Post
To ward off loneliness during this crazy times, we've got to learn to connect and communicate in ways we might not have done before.
You should work out what sort of relationship you have with someone normally, then find what its digital equivalent is.
For example, if you see your mates once a week for a board game, you could arrange to play over video chat or find an online game you can play together.
Bottom line? : Just because you can’t physically be together, doesn’t mean you can’t spend some time!
HERE are some free apps to do that while stuck at home:
🏠Houseparty
😃FaceTime
🏎Zoom
🗣Marco Polo
👋Google Meet
(And when you do call, try not to just talk about coronavirus. 😉)
#socialdistancing #resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #animals #adoptapet #furryfriends
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Sunday Post
Working from home has very interesting benefits: there are more freedom and flexibility to manage your own schedule, no time wasted in commuting, dressing more comfortable for some… But it also has its disadvantages: some people “lose” the ergonomic equipment they left at the office. No adapted chair, no adjustable screen, sometimes not even a suitable desk…
We sit all day, more or less comfortably, at best on a classic office chair, at worst slumped on the sofa. This is terrible for our posture and for the musculoskeletal balance, especially when one does not leave the house for the whole day, for weeks. The good news is that it is possible to compensate for this bad posture by practicing certain stretches regularly throughout the day!
🤔WHY IS STRETCHING IMPORTANT , you ask?
-Well, WHAT'S BRITTLE, BREAKS.😬
When a muscle is shortened and tight, it pulls on tendons and put your joints at risk. A muscle that is kept flexible means it can help a joint pass through a full range of motion, with less risk of damage or injury to the body. 🙆♂️
Stretching even Improves circulation and increases blood flow to your muscles, which can then shorten your recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS).
So, with all this FITNESSING you're doing as we close our 3rd week of the Resilience Challenge🙌, remeber to incorporate stretching AS PART of your workout!!
Reduce stress, reduce tension headaches, stay flexible and spry... "don't break" 👌 😎 👉 STRETCH!
🙆♀️
#stretching #mobility #exercise #resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Week 4 Social Posts
In this Canva Template link, there are graphics for every day of the week that go with the posts you see here. You can edit them, add your logo, download as a PNG and post with the text provided.
Monday Post
🍋Cute animated pictures of lemons aside -and we'll bring this back around- But FIRST: have you heard about the autobiography ""Man's Search For Meaning?""
➡️It is an account of psychiatrist Viktor Frankle's experience in Auschwitz.
➡️Before his time in concentration camps, Frankl was a professor of neurology and psychiatry at the University of Vienna, directed the neurology department at the Vienna Polyclinic Hospital, and successfully counseled high school students to virtually eliminate suicide. Because of these accomplishments, he was asked to head the suicide prevention department of the General Hospital in Vienna. After treating thousands of people over the four years he was there, Frankl took a position as the head of the neurological department at the Rothschild Hospital
➡️Frankle's teachings emphasize that people have the power to find meaning in anything they do.
He then used his own methods during his time in concentration camp (where Frankl’s father died and where, over the course of three years, Frankl was moved between four concentration camps, including Auschwitz where his brother died and his mother was killed as well and his wife died at Bergen-Belsen) to survive and motivate his peers around him.
➡️"Frankl believed that even in the midst of dehumanizing and atrocious conditions, life still had meaning and that suffering had a purpose. Frankl thought that during extreme physical circumstances, a person could escape through his or her spiritual self as a means to survive seemingly unbearable conditions. He believed the spiritual self could not be affected by external forces."
➡️Now, we KNOW this post is a bit heavy, but we want to be clear that Motivation Monday is not a light, silly topic that we post just because it starts with an ""M"".
Truth is, these are trying times! People are afraid, dying, and the social distance has understandably hard by-products of loneliness, not to mention how people's livelihood and relationships have been affected!
➡️We believe that Frankl's work in logotherapy and ""Man's Search for Meaning"" is a testament to the incredible power of our minds, our beliefs, and focus. So, when you think of MONDAY MINDSET or MAKE LEMONADE MONDAYS... think about not only exercising your muscles for a boost in adrenaline and helpful hormones, but also what framework we are exercising, daily, in time of crisis.
➡️"Frankl argues that finding meaning in everyday moments can enable trauma survivors to avoid the bitterness and apathy that are so often the results of torture, imprisonment, and prolonged trauma. He encourages trauma sufferers to think of people they would not want to disappoint, such as dead or distant family members, and to reflect on how they would like to be perceived by these loved ones. Frankl believes meaning can be found through creativity and work, human interaction and experience, and the manner in which we respond to inevitable suffering."
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #mindsetmonday #makelemonade #motivatemonday #adapttheysaid #itllbefuntheysaid #mentaltoughnessforever #lemonadestand
Tuesday Post
Feelings of anxiousness, depression, anger, are just some of the new emotions many are experiencing as individuals and as a culture, and perhaps what was felt to a degree BEFORE the Covid-19 pandemic, is AMPLIFIED now, to the point that individuals aren't sure what to do, how to live in this "new normal", what's expected or how to navigate daunting emotions.
The truth is, outbreaks can have a major impact on people emotionally, and mentally, and stress does effect our physical bodies.
Fortunately, no one is alone in those feelings, and there is such a demand for ADDRESSING those emotions, thoughts, and feelings, that for the first time in history Medicare has Okayed teletharapy; therapist and psychiatrist can provide care to patients through apps.
Many other (FREE) resources are offered now; like the new Facebook Group monitored and run by professional therapists called:
"Free Public Support Group to Manage Coronavirus Anxiety"
along with the CDC's (Centers for Disease Control and Prevention) subreddit group online "COVID19_support".
Video calls with psychologists at Better Help, AmWell, Doctor on Demand, and Wellnite begin with a quick online questionnaire where you choose a payment plan and meeting frequency, and a therspist speaks with you within a few hours or days.
Some tele-therapy sites are offering specials right now, due to increased stressed and trauma related to COVID-19- some of the sites are: Larkr, Real, ReGain, AbleTo, and MDLive.
Bottom line: Coping with stress will make you, the people you care about, and your community stronger.
How has the COVID-19 pandemic impacted your emotional health?
*check out USA Today's online article titled : "Coronavirus: Stressed, depressed, and feeling bad? You're not alone. Where to get free help online" for more info.
#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #mentalhealthishealth #overallhealth #mentalemotional #emotionalhealth #anxiety #depression #fear #anger
Wednesday Post
Last week we gave you the SECRET Berry Smoothie Recipe. This week, going along those same lines and looking for ways to SUPPORT IMMUNITY, we want to shed some light on WHY we recommend blending Greens in your shake--
The reasons for BLENDING your greens is MOST PEOPLE DO NOT LIKE TO EAT GREENS👎
The "hack"❓ --blend them up in a shake!
✅ You STILL get the amazing nutrients from eating FRESH greens,
✅you do not have to chew for hours to get a decent serving (in a blender, the chewing is already done for you)
✅and you don't even have to taste it!
👑THAT'S 3 WINS RIGHT THERE🙌
Okay so why Kale? 🥬
Kale has 134 percent of your daily vitamin C needs (twice as much as an orange), 206 percent of your vitamin A recs and 684 percent of your daily vitamin K. It has more calcium per serving than milk and is loaded with ALA, an important omega 3 fatty acid that keeps your brain sharp and heart throbbing. It's also easy for the human body to absorb.
We chose the most 🤢 leafy-green we could think of (although it is one of THE MOST nutrient-dense food out there) to show you just how you could blend it into a delish shake:
💡Cocunut water, protein powder, strawberries and/or banana, and even a few drops of STEVIA ➡️ and you will not even taste the #kale 😋
IF YOU TRY IT OUT THEN 📸 & TAG 👇
#RESILIENCE2020 or #ResilienceSHAKE and we'll POST YOUR PIC ON OUR SOCIAL MEDIA!
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #mindsetmonday #makelemonade #adapttheysaid #itllbefuntheysaid #mentaltoughnessforever #lemonadestand
Thursday Post
Start a Family YouTube Channel.
Here are some topics to consider:
👨👩👧👦- Use it to document things that you will care about as a family in 20 years such as how you dealt with the pandemic of 2020.
🎸- If you are a musical family, broadcast your performance...
🛠-If you are beginning a family project, record footage of the process, and watch the film "Before & After" when it's complete
🎥-Make a production- if you have a housefull of little actors, put on a play or show as a family. Select a member to be the screenwriter, the performers, the media experts... when the production is complete, get your popcorn ready and invite others to watch live with you for "Movie Night"!
The great thing about our technology is we CAN capture processes and sentiments through videos and pictures, even from our phones, and with the help of Social Media, we can save and compile those processes and sentiments in a way that can be shared with our loved ones across across the country, state, and during these isolated times, virtually.
Youtube is easy, and free to setup your own channel! ⏯
#youtube #socialmedia #video #share #kidsathome #lockdownlife #corona #familyfun #familyquarantine #resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward
Friday Post
We want to keep the words in this post to a minimum👌...
💥💥[[[BECAUSE YOU GOTTA HEAD TO OUR LINK IN OUR BIO]]]---ADD THIS LINK IN YOUR BIO, USING LINKTREE OR SOMEWHERE WHERE FOLLOWERS CAN CLICK/FIND THIS LINK: https://www.youtube.com/watch?v=tybOi4hjZFQ&feature=youtu.be💥💥
and FOLLOW the powerful and effective breathing technique.
👀If you are a visual learner, the video also shows exactly what to do with clear instruction and illustration.
The guided session is only 11 minutes long, and you will feel LIKE A CHAMP when it's done.
You don't have time?? 🤥 C'mon! Everyone has 11 minutes!
(by the way 🗝 the key is to take big breaths, really expanding the lungs and taking in oxygen)
Wim Hof is a proponent and teacher of breathing exercises that still the mind, he also uses cold showers, push ups, and juggling as simple but powerful ways to master his mind, and focus on the present moment.
💪⚡️NOW GO TO [[[OUR LINK IN OUR]]] BIO TO FOLLOW THIS POWERFUL GUIDED BREATHING !⚡️💪
#mentalninja #startyourday #breakfastofchampions #selfmastery #humanpotential #breathingtechnique #innerpower #mentalpower #effectivechange #battlecorona
#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #mindsetmonday #makelemonade #adapttheysaid #itllbefuntheysaid #mentaltoughnessforever #lemonadestand #spreadthelove #spreadthepower
Saturday Post
Who wants to become a Yale course graduate?🎓
Most of us have a topic they would love to be more knowledgeable in, but usually have a reason (excuse) not to take a course about it.
Well now those reasons are out the window.
On top of that, many online educational resources are offering discounts or even free classes, especially for topics related to dealing with the pandemic. Yale is now offering one of their most popular online courses titled “The Science of Well Being” for FREE🤑!!!
Take advantage of this opportunity to better deal mentally with the current situation, but also set yourself up for being better prepared for life AFTER it as well.
🤓"In this course you will engage in a series of challenges designed to increase your own happiness and build more productive habits. As preparation for these tasks, Professor Laurie Santos reveals misconceptions about happiness, annoying features of the mind that lead us to think the way we do, and the research that can help us change. You will ultimately be prepared to successfully incorporate a specific wellness activity into your life." 🎉 Offered by Yale! 👏
🏁 Head over to Coursera.com and search 🔎 The Science of Well-Being - it is a FREE course completely done online and you can even reset deadlines to go at your own pace, and fit around your schedule.
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #mindsetmonday #makelemonade #adapttheysaid #itllbefuntheysaid #mentaltoughnessforever #lemonadestand
https://www.businessinsider.com/coursera-yale-science-of-wellbeing-free-course-review-overview?fbclid=IwAR2xrQQKjmtIe45qGxIE04eLW4JQ6fiUDIRh5DXTZZq-jDCU3xYGlDwGTBg
Sunday Post
During Quaran-Time, whether you have more free time, or less free time, you are probably sitting or standing for more hours than you used to. ⌛️--whether it be watching netflix, working on a computer, on social media, or at a standing desk-
But part of being healthy and fit is simply MOVING YOUR BODY!
💗 The health of your body and mind RELIES on your movement.
👏So get up and try these quick motions to increase blood-flow, increase your heart-rate & release some endorphins for your own well-being
1. Reach up overhead- stretch your arms way up to the sky! ☁️
2. Twist your Torso (keep your core tight though), swiveling side-to-side or even bending down and up! 🏌️♀️
3. Kick your Legs bringing knees up to chest, or bringing heels to butt, or both! 🦵
4. Jump around! Bounce in-in place, do some Jumping Jacks, Run in-place, or skip across the room! 😊
⎺ ⎻ ⎼ Bottom Line ➡️ THIS IS A TIME OF RESILIENCE PEOPLE!⬅️
We have to stay healthy, so don't stay in one place for too long!
🏆The gold standard: getting up at least every half hour—whether it be going through these simple steps 1-4, walking around the block, or strolling to the kitchen—is a good habit to get into
⏰ Now time for a big stretch! GO!
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #mindsetmonday #makelemonade #adapttheysaid #itllbefuntheysaid #mentaltoughnessforever #quarantinefitness #dailymotion #healthconscious #functionalfitness #healthyheart #healthymind #healthybody #fitbody
Week 5 Social Posts
In this Canva Template link, there are graphics for every day of the week that go with the posts you see here. You can edit them, add your logo, download as a PNG and post with the text provided.
Monday Post
There are plenty of information platforms for the latest updates on the Coronavirus- but what about info related to your mental and emotional well-being; your state of mind?
🎧
For today's Monday Mindset/ Make Lemonade, we want to share some ideas on how to elevate the mind and emotions with the understanding that FEELING as if you're alone can make it SEEM impossible to get out of your own head; But you are NOT alone!
👍
If you're just a sucker for great speakers who discuss powerful topics related to RESILIENCE, or if you want some GUIDANCE on WHAT to think about that will help UPLIFT you, MOTIVATE you and get your head in a space where you begin feeling hopeful, in-charge, balanced, positive, and capable-head to a seemingly endless library via Spotify's Podcast radios, Podcasts on your iPhone, or Google Android's Play Store, or search online-
We made a list of Podcasts to browse, to feed your brain with some AMAZING perspective and facts relatable to our experience in these challenging times🧠🔌
‣The Daily Stoic (suggested episode "The Important Thing is to Not Be Afraid" or "It's Okay to Ask For Help" 👏
‣ Tony Robbins "Stand guard at the door of your mind- Tony Robbins on why Disciplining your fears and controlling your focus is important now more than ever"⚡️💪
‣ The Richie Norton Show "Tools to Thrive During Disruption" or "Get Better, Not Bitter: How to Get Unstuck in Times of Uncertainty" 🤯
‣ Invisibiilia "Emotions" Part 1. 😲👌
💡The best thing about Podcasts?...You can listen to them while you drive, do dishes, fold laundry, cook food, sweep or vaccum, work in the garage, clean the room, water the garden, put dishes away, clean your desktop, paint a wall, go on a jog, a bike ride or stretch
💡❗️
...ANYTIME you are using your HANDS and WORKING on something that doesn't require complete mental focus (some argue that driving is an activity that should be done from the body's center or intelligence, and not the mind but we'll leave that one up to you do decide 😉)
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #mindsetmonday #makelemonade #motivatemonday #adapttheysaid #itllbefuntheysaid #mentaltoughnessforever #lemonadestand
Tuesday Post
Landscaping has low cost options with big impact.
Landscaping is good for your health by improving air quality , eliminating dust , smoke, pollutants, and overall clearing the air we breathe. It lowers blood pressure and reduces stress, and boosts immune system; research is still being done on the affects of time spent in nature and increase in anti-cancer proteins. 🌳
Short-term symptoms of depression and anxiety are improved simply by being in your garden or working on the landscape, and one study called "Interacting with Nature Improves Cognition and Affect for Individuals with Depression" showed how exercising outdoors instead of indoors improves self-esteem and overall mood🌳
Landscaping will increase your property's value (6-13% increase compared to properties with no landscaping, some sources say the increase can be as high as 25% !)🌳
Plants that require less water can lower the cost of the water bill, and even keep the environment of the home much cooler🌳
There are so many benefits to Landscaping (and gardeninf) and so much information out there- if you wanted to get your hands a little dirty and make huge impact, we hope you found this post motivating! 🌳
💬Share your landscaping story below!
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #mentalhealthishealth #landscaping #gardening #quarantimes
Wednesday Post
CLICK HERE to download the video to share
👋 Have you heard about our Resilience Challenge? Watch this short video, share with friends, and reach out to us to get started!
The best things about #Resilience2020 are listed in the video
ANYONE CAN JOIN
AND IT'S FREE!
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #mindsetmonday #makelemonade #adapttheysaid #itllbefuntheysaid #mentaltoughnessforever #lemonadestand
Thursday Post
This lockdown gets many of us working from our creative minds more than ever!
🀲
For a family couped up inside together, Creativity is a LIFESAVER....
And it can be really fun!
🁓
Have you tried making a domino chain?
🁫
This is a simple activity with great learning points for the kids- balance, patience, planning, payoff!
🂍
You can use books or anything that stands and can be knocked over in a domino-like-chain.
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Take a video of the activity to remember the fun, OR SNAP A PICTURE before the great collapse and TAG US! #resiliencee2020 #dominochain
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#kidsathome #lockdownlife #corona #familyfun #familyquarantine #resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward
Friday Post
If you think back to recent posts, advice, blogs, videos or memes essentially saying DO MORE, and notice that you felt slightly resentful... consider the possibility that you need more rest- and that it's okay to NOT do those things.
😰
During a pandemic, there will be mixed emotions and mixed styles of how each individual copes or feels about the new stressors and challenges.
😴
If you find yourself MORE tired than usual (even if you have more time, or less work), or disagreeing with advice on how to keep your mind occupied and active, keep in mind that RESTING, RESTORING, DISCONNECTING and SLEEPING might be exactly what your body and mind needs more of, and less activity...and that that is okay!
🛌
It's okay to listen to your body, especially at a time like this, with magnified emotions and fears- the body uses sleep to restore and rejuvenate, so if you need a nap, take one.
😌
This is your permission to take care of YOU.
🙏
But try to stick to a regular sleep routine, and get sunlight during the day as it will help the body's circadian rhythm and normal sleep patterns. A nap mid-day is not a bad thing, does not mean your lazy, and does not make you a low life, as some people fear! No! SLEEP is one of the most important things for the body to take care of itself and take care of YOU.
💤
Chronic fatigue and decreased energy levels can be caused by prolonged stress. For example, one study of 2,483 people found that fatigue was strongly associated with increased stress levels. Stress may also disrupt sleep and cause insomnia, which can lead to low energy. So working on how you cope with stress, will help you sleep and regulate your energy.
🧘♀️🧘🏼♂️
Taking deep slow breaths starting from the belly, and then moving up into the chest, is a very effective way to lower stress and in turn regulate sleeping rhythms.
☮️
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#mentalninja #startyourday #sleepisbest #Lessismore
#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #mindsetmonday #makelemonade #adapttheysaid #itllbefuntheysaid #mentaltoughnessforever #lemonadestand #spreadthelove #spreadthepower
Saturday Post
Not only is giving and contributing a way to practice Perspective, but "through fMRI technology, we now know that giving activates the same parts of the brain that are stimulated by food and sex. Experiments show evidence that altruism is hardwired in the brain—and it's pleasurable. Helping others may just be the secret to living a life that is not only happier but also healthier, wealthier, more productive, and meaningful." (TIME)
It's important to give in a way that you enjoy, that is in-line with your character and the idea makes you feel good, so you aren't forcing it.
There are so many ways to help, but we listed a few ideas below:
-Charity Navigator is a way to find what non-profits need help, and which ones are in-line with your values! ❤️
-VolunteerMatch will find the best charity for you to be a part of as a volunteer. These charities and non-profits are practicing social distancing and sanitization while still helping those in need ❤️
-with 86,000 fewer blood donations this time of year than usual, reach out to Red Cross to find out how you can help ❤️
-Order dinner or lunch for a friend or neighbor ❤️
-Help a Senior- local neighborhood emergency food banks are currently in need of food donations, delivery volunteers, and shoppers. Search online to see how to help in your area. ❤️
-Write inspiring and uplifting messages on the sidewalk in chalk- kids will enjoy it too.
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #mindsetmonday #makelemonade #adapttheysaid #itllbefuntheysaid #mentaltoughnessforever #lemonadestand
Sunday Post
We collected some fo the BEST advice from our members who understand the benefits of consistent exercise, even during these crazy times!
The top-tips for consistency and motivation are all about creating a habit that sets YOU up for SUCCESS. ✅
No, it is definitely not easy to workout when 1) it is not already a habit 2) when your normal routine is disrupter or 3) during uncertain times when your own mind can get the best of you.
That's why simple TRICKS on how to overcome, combat, and END UP ON TOP are not to be taken lightly- take it from these three experts who have not only made workouts a habit, but even found a way to stay consistent with one of their most fulfilling habits during the quarantine (AKA "Quarantimes"). ⏱🤝👩🏽🏫
[[[[ DO YOU OFFER REMOTE PROGRAMMING TO THE PUBLIC? -- DESCRIBE WHAT YOU OFFER: ----->
If you are looking for someone to help with your workout routine at home, look no further. 👍 Because we do offer virtual coaching to anyone, anwhere, and no matter what equipment or physical limitations you have. Just reach out to us and we can help. 😉]]]]
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #mindsetmonday #makelemonade #adapttheysaid #itllbefuntheysaid #mentaltoughnessforever #quarantinefitness #dailymotion #healthconscious #functionalfitness #healthyheart #healthymind #healthybody #fitbody
Week 6 Social Posts
In this Canva Template link, there are graphics for every day of the week that go with the posts you see here. You can edit them, add your logo, download as a PNG and post with the text provided.
Monday Post
⭐️WEEK 6!
This marks the final week of Resilience Challenge🙌
TODAY'S "Make Lemonade" Mindset post is similar to last weeks...
🤔 We wanted to answet the question: "What can I ABSORB media-wise to keep my Mental Toughness iron-clad?"
Last week we suggested a few podcasts that can really help with perspective,
-Now we want to list off a few documentaries and series for you to watch during Quarantine to help with MINDSET, mental-toughness, perspective, and gratitude:
🌎Gaia is a subscription-based service similar to Netflix in that you can browse genres that are of interest to you, and easily watch (and they offer a free trial which is GREAT)- it is aimed at expanding consciousness and awareness - if you do not have a subscription try it out for free, and look into the 4-part episode series called 👉"Inner Worlds Outer Worlds" was created as a 2 hour documentary but then later divided into 4 digestible episodes.
-this AWESOME first episode, may not be for everyone but can calm your mind, expand your thinking beyond anything we could describe in a mere instagram or Facebook post. We think it is worth a watch.
If you try out Gaia, add this to your must-see list: 👉"Rewired" with Dr. Joe Dispenza is an incredible, EPIC 13-part series with concrete research and very practical exercises in solutions to illustrate that we are not hardwired to be a certain way for the rest of our lives, nor are we doomed by our genes.
🙂Netflix, anyone? So many people have Netflix nowadays, but not everyone has watched the documentary that asks people around the world about their main dream in life- how to be happy, and researches to answer the question, "what is the formula for happiness?" 👉HAPPY seeks to share the wisdom of traditional cultures and the cutting edge science that is now, for the first time, exploring human happiness.
👩👧👦👨👧👉"Human Flow" on Amazon Prime is intense, and powerful; it looks at refugees around the world, interviewed and followed by director, political activist, and artist Ai Weiwei in an artistic and eye-opening way that can expand the mind outside of one's own discomfort and suffering, out to a global level through empathic humanistic caring that is touching and emotional.
😇Want something light, uplifting, and family-friendly for you AND the little ones? We highly recommend Disney's "The Greatest Game Ever Played?" based on a true story of legendary golfer Francis Ouimet about hard-work, talent, composure, sportsmanship and overcoming adversity. It's inspirational and uplifting, well-done and packed with solid lessons.
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall #mindsetmonday #makelemonade #motivatemonday #adapttheysaid #itllbefuntheysaid #mentaltoughnessforever #lemonadestand #gaia #netflix #amazonprime #hulu #greatestgameeverplayed #disney #gaiatv #documentary #tvshow #somethingtowatch
Tuesday Post
Do you have a lot of free-time you'd like to do something with? Something low-energy and easy, and could actually lead to some FUN 🥶😱🤯🤠
How about upgrading your Digital Workspace or organizing your Work Flow 🙌
Here are some things to look into & consider:
- De-Clutter your email. (archive old stuff and save yourself a ton of time👉check out "Unroll.me"-an email-mess LIFE SAVER🚑 )
- Productivity apps (last pass, feed blocker, workspaces).
- Team management/communication apps or sites (slack, asana).
- Digital assets cloud storage (google photos/drive, smugmug).
- Organize your desk (have some re-arranging to do? What about throwing old things out?)
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#resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Wednesday Post
We've been in our Resilience Challenge for 6 weeks now, and THE SUN is HUGE in supporting immunity.
😎When natural sunlight hits the skin it triggers the body’s production of vitamin D. Vitamin D is also known as “the sunshine vitamin.” It is a crucial ingredient for overall health; protects against inflammation, lowers high blood pressure, helps muscles, improves brain function and may even protect against cancer.
Vitamin D helps regulate the immune system and the neuromuscular system. Vitamin D also plays major roles in the life cycle of human cells.
🌥Vitamin D is so important that your body makes it by itself -- but only after skin exposure to sufficient sunlight. This is a problem for people in northern climates.
🌞There are two main forms of vitamin D in the diet:
Vitamin D2 (ergocalciferol): Found in plant foods like mushrooms.
Vitamin D3 (cholecalciferol): Found in animal foods like salmon, cod and egg yolks.
☀️Sunlight is the best natural source of vitamin D3. The UV rays from sunlight convert cholesterol in your skin into vitamin D3
Your vitamin D-needs depend on a variety of factors. These include your age, skin color, current blood vitamin D levels, location, sun exposure and more.
Based on current research, it seems that consuming 1,000–4,000 IU (25–100 mcg) of vitamin D daily should be ideal for most people to reach healthy vitamin D blood levels.
🥼However, don’t consume more than 4,000 IU of vitamin D without your doctor's permission. It exceeds the safe upper limits of intake and is not linked to more health benefits. Always consult your doctor when considering vitamins and supplements, and we recommend consulting your own inherent wisdom as well when asking, "what makes sense for me?"... "what is my body telling me?" 🤔
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#resilience2020 #vitamind #sunshine #sunlight #suntherapy #sunexposure #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Thursday Post
🎈There is so much to learn from making and building marble runs and kids LOVE them!
🔵A marble run is packed with engineering and inclined planes. It also encourages problem solving and teamwork with your kids.
❓Should you buy a marble run toy or make your own? The simple answer is "Quarantime"- make your own!
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#resilience2020 #kidsfun #kidsquarantine #funfamily #kidsproject #familygame #gamenight #kidsgame #marbles #innovation #immagination #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Friday Post
👂You’ve heard it before: You are what you eat. This statement suggests that if you consume a balanced and nutritious diet you’ll fare well, and, conversely, if you eat a diet of highly processed snack foods, you won’t. However, more recent research suggests you’re not what you eat, you’re what you THINK ...
"There's a clear connection between the way your brain thinks and the way your body feels. And just as you can use your body to reduce your psychological distress, you can use your mind to improve your body."
But how do you build a strong mind that will support a long, healthy life and immune system?
Since we're obviously ALL ABOUT building muscle, we pulled some great tips from Psychology Today on how to build the MUSCLE of a healthy mindset
(we're on-board with each point):
🧠 TALK TO YOURSELF AS YOU WOULD A GOOD, LOYAL, TRUSTED FRIEND, with a human brain creating/experiencing 70,000 thoughts per day, that means you have 70,000 opportunities either to make yourself stronger, or to tear yourself down. (feed fear, or feed courage?)
🤯Ask yourself, "What would I say to a friend who said this about himself or herself?" And then, offer those kind and gentle words to yourself.
🧠 TAKE CHARGE OF YOUR EMOTIONS. Decide that you aren't going to let emotions *control* you. Sure, experiencing emotions is a good thing, and it's even encouraged to push into emotions you notice you avoid.
🤯Rather than taking emotions as truth, facts, or reflections of your character, look at them as teachers- what kind of lesson can you get from that feedback, and ask yourself, "what emotion would I PREFER to embody and experience?"
🧠 MAKE PRODUCTIVE CHOICES. Minor habits like complaining, repeatedly analyzing a situation once it's passed, or feeling obligated to people-please can build up and weaken someone's person strength.
🤯 What are things you can currently control? Who might you be blaming for something that is actually in your control right now? What kind of discomfort can you accept and surrender to associated with change that is not in your control?
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#resilience2020 #mental #brainrewiring #positiveinfluence #selfownership #neuroplasticity #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Saturday Post
"Loneliness is the state of distress or discomfort that results when one perceives a gap between one’s desires for social connection and actual experiences of it.
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In addition to its association with depressive symptoms and other forms of mental illness, loneliness is a risk factor for heart disease, Type 2 diabetes, and arthritis, among other diseases. The state of chronic loneliness may trigger adverse physiological responses such as the increased production of stress hormones, hinder sleep, and result in weakened immunity."
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Reaching out to someone may not be the same as it was before, but there are simple, easy ways to connect even if it's not in-person.
If you notice you are feeling a bit lonely and maybe not sure what to do about it, consider these new ways of connecting for the time being:
🖥Computer or Phone apps that allow virtual face-to-face interaction
📲Simply texting someone that is on your mind, and starting a conversation (sometimes a simple, "hey, I was thinking of you 🙂 can you talk?" is all you need to let an organic connection unfold)
📩Writing a letter to someone (and sending it) can be the first step to a thoughtful, hearth-felt connection back-and-forth in pen-pal fashion
👥Joining a Facebook Group with similar interests (there are so many keywords you can search on Facebook to find a great group- but consider what you are passionate about, what you LOVE to get into conversations about, and what topics really make you happy- chances are, a public Facebook group exists just with that thing, and people who like what you like!
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#resilience2020 #group #herd #connection #socialdistance #socialconnection #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall
Sunday Post
Now that the Resilience Challenge is coming to an end, we want to thank you for being proactive in YOUR health with us.🙏
We sure hope this is just the beginning for many of you who have adopted new lifestyle habits, and who have encouraged your loved ones too!
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Fitness has always been a very important pillar of immunity, and we are in a time globally where people are more conscious of health more than ever before.
So we want to continue to ignite a movement in our community, where you see yourself as a pillar in your own groups, family, friendships, and represent health and fitness to them.
🗣If you are passionate about influencing the people you care about, and serving as an example to health and fitness to yourself and to them, consider these ways of building fitness as a LIFESTYLE to your friends, family, and groups:
💪 Invite them to a live group fitness class (if your local gym or someone you know is hosting a free event open to friends and family, take advantage of this and get your loved ones informed of the time, date, and link to join- there is no better time than now for them to try something new and fun)
💪Schedule a time with your friend or family to workout together- even though social distancing might prevent you from being in the same room, you can still decide on a what days and times you will workout "together" - either prop up the phone or computer as you each do your workout so you can see each other, or call each other right after you're done to talk about how the workout went.
💪Send them workout apparel or gear to get them excited for a new chapter in their life! It's amazing how a new piece of workout equipment, clothes, or gear can make someone feel motivated about taking on a new workout habit and building it into a routine. We had a friend who said he got his mother to start doing workouts regularly, because he got her 👟new workout shoes 😂! Whatever thoughtful and creative ways you can bring your fitness into someone's life, do it!
🏆Above all else- be the example to yourself, first. It is the only way to lead a team, and the people you care about- ya gotta lead you first! 🤜💥🤛
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#leadyourself #resilience2020 #communityiseverything #gymunite #immunity #mindset #fitness #makelemonade #onwardupward #mentaltoughness #novirusinme #iweall