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14 Day Mindset Challenge

We are thinking of you and want to continue to provide value to you during this time apart. We personally have experienced a lack of motivation coupled with no form of a schedule, and an absence of accountability. With all of these variables to consider, we want to offer a fun challenge to help support your immune system through basic lifestyle, exercise and health habits. This challenge is designed to give us something positive to focus on! 

We are going to host 3 separate challenges with their own individual theme. The first 14-Day Challenge is going to be MINDSET FOCUSED and it starts this coming Monday, April 20th!

The other two 14 challenges will be:
Nutrition Based: Starting on May 4th
Fitness Based: Starting on May 18th 

Overall Mindset Challenge Rules

What: 14-Day Challenge focused on building healthy habits that can support immune function and your state of mind
When: Monday, April 20th – Sunday, May 3rd 
Why: This is a completion based challenge, the goal is to maintain the habits you choose.
How: Post on Social Media and tag @EmbodyFitnessATX with a picture of your Mindset Exercise for the day. Also tag your friends and family to get them involved so they can focus on something positive too! 

We will also be tagging you on social media to encourage participation and provide you with the accountability we are all craving! For this Mindset Challenge, you have the following exercises to choose from:


Perhaps the single most important element to reduce stress, decrease body fat, recover/build muscle and feel overall energized. This is a tough one to get in today’s world, but one of THE most powerful tools in the quest for true Vitality… although, the upside is this should be easier with all the time you’ll be spending at home. Aim to get 8 hours of sleep every night. According to this WebMD article: “You may have noticed you’re more likely to catch a cold or other infection when you’re not getting enough sleep. Studies help bear out that well-rested people who received the flu vaccine developed stronger protection against the illness.”


5 min of Journal every night. This can be broken up into 5 parts each day:

1. A quick day summary — running through what you did. “Ie woke up around 6, breakfast and did morning routine before getting kids read and headed to work. A bit overwhelmed at first, but settled into some productive sessions…” Keep it BROAD. Just to give you a high level picture of the day.
2. 1-2 Wins – What went well, what are you proud of?
3. 1-2 Gratitude – What are you grateful for?
4. 1-2 Moments – these are special moments you’d like to remember.
5. General Reflection/Insight

This is one of the most powerful habits for the times we’re living in. While the whole world is freaking out about things they can’t control, a journal offers stability and an opportunity to focus on gratitude and what’s going RIGHT. The whole journal process above shouldn’t take much more than 5 minutes. The hardest part can be the THINKING. BONUS: At the end of your week, read through all your Wins, Grateful Fors, and Moments and COMPILE them in a list. At the end of a month, compile into a month list. This equals POWER. (Also, SHARE THEM WITH US)


5-20 minute meditation in the morning or the evening. You can approach this in a lot of ways. Simply sit quietly… Use an app like Calm or get an EmWave2 which is a biofeedback device that helps you quantify coherence. According to this scientific study : “This comprehensive examination included data from 1602 participants and revealed tentative evidence that mindfulness meditation is associated with changes in select biomarkers of immune system activity.”


5-20 minutes of breath work – you can learn everything you need in this short course Level Method created. There is also a good explanation and video of Wim Hof breathing here . A breathing practice will increase peace of mind and oxygenate your system, as well as fight off endotoxins. This Scientific Study here proves the techniques that are mentioned in that course (Cyclic hyperventilation with retention, also known as Wim Hof breathing technique) support immunity. Subjects were able to fend off flu-like symptoms when injected with an endotoxin, after doing this breathing technique.

Get Outside

5-15 minute of getting outside, in nature, in the sun, or going for a walk. This is DISCONNECTED time, no phones. No Social, no obsessing about things not HERE. Stay PRESENT. Listen to the sounds — the birds, the wind. It might sound like a hippy thing to do, but it’s highly regenerative. Getting sun also provides Vitamin D, which supports immune function according to this scientific study – Vitamin D and the Immune System

Laugh More

According to WebMD , “It curbs the levels of stress hormones in your body and boosts a type of white blood cell that fights infection.” – Watch a comedy special on Netflix, or find other ways to have fun. You could even try forcing yourself to laugh (aka faking it), especially if you are around other people it will catch on and be contagious. Watch this video of an exercise you can do that might work for you. Don’t laugh until you try it.

Listen To Music

Listening to music can boost your mood, improve concentration, or trigger a variety of feel good emotions! In this WebMD article, they reference a study showing that “After listening, the psychology students were more optimistic, joyful, friendly, relaxed, and calm.” Use these extra time to turn on your favorite Spotify playlist and sign out loud. You can even sharpen up your dancing skills to some funky music!

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