RESOURCES

I reallyyyyyy would encourage you to walk outside at least once a day.

Music & podcasts are a great way to keep yourself entertained while you’re walking. OBVIOUSLY I think you should listen to every episode of the blush podcast, but I really want to highlight this 3-part series that is all about how I up-leveled every aspect of my life using the tools within this challenge. Listen to Part I here, Part II here, and Part III here.

Eating a VARIETY of whole, plants is the easiest way to support your physical, mental, and emotional wellbeing. My entire instagram is great inspiration for how to implement this. It is filled with recipes & fun plant-based meal ideas.

I want to share a dressing recipe I have been using daily that has sooo many veggies snuck in. I use it over a kale salad, where I add other greens, fermented veggies, tomatoes, and whatever other raw veggies I have on hand. The dressing is really easy, quick, yummy, filled with protein, fiber, and micronutrients, plus it’s actually pretty low in calories.

Ingredients:
-1 raw zucchini
-1 package raw baby spinach
-1/2 cup water
-2-3 tbsp organic golden raisins. I use these
-3 tbsp chickpea miso (you can substitute white miso)
-juice of 1 lemon
-1/4 cup raw pumpkin seeds
-1/4 cup Brazil nuts
-1/4 cup pistachios
-1 clove garlic
-1 cup fresh cilantro
-1 cup fresh parsley
-1 cup fresh dill

Literally just blend everything together until smooth. This dressing alone takes care of 11 of your plants for the week!

This recipe is very adaptable. Don’t like cilantro? Leave it out. Don’t have pistachios? Sub with any other nut or seed. The combo of pumpkin seeds, Brazil nuts, and pistachios gives you the most protein & metabolism-supporting micronutrients, but you honestly can use any nuts or seeds. You also can sub the herbs.

The 1 social activity per week can be anything you want. It can be a date. It can be seeing a movie with your friend. It can be brunch. It can be going to a gallery. Hell, it can be having a glass of wine and watching your favorite TV show with a friend. It can be anything you want. The only requirement is that YOU have FUN!

Note: although this component is ideally done with at least one other person, if you are in a situation where you have no friends, that’s ok! You can pick a fun activity to do by yourself. And maybe you will even make a friend!

This element is pretty straight forward, I’m just sharing the book that I plan on reading in the challenge in case it inspires you. I hear great things about it. You can buy it here.

Intentional cold exposure can be done a number of ways. Whole body cryotherapy & cold plunges are definitely the most elite & effective.

Personally, I will be taking cold showers. I simply put the water on the coldest setting and stand under it.

If that’s too intimidating, you can also dunk your face into a salad bowl filled with ice water.

Or you can mix and match modalities. Just make sure to time yourself.

And don’t worry if the first day you can only do 10 seconds. It gets easier.

You can use this video to do your 10 minutes of breathwork.

Embodiment looks different for different people. It could be dancing, it could be stretching, it could be a yoga class, it could be a massage, or a facial. The goal is simply to connect with your body. Focus your mind on your body.

Personally, I want to incorporate dancing as my embodiment practice.