Jan. 4, 2016

Congratulations and WELCOME to the 2016 Embody Health 90-Day New Year Challenge!  We are so glad that you're here.

The next 90 days will take you on a wonderful journey.  As with any adventure, a little thought and preparation as you begin will help you get the most out of your experience.

As with anything, the more you invest in this journey in your time, energy, commitment  - the more you will receive from it. This experience has been lovingly crafted to guide you on a very personal journey of transformation. Take it one step at a time and trust the process. This journey is about small, incremental steps that add up to big changes.  Be gentle with yourself. Cultivate compassion and admiration for your strength and courage.  And stay with it!

We are here to support you on your journey...to cheer and celebrate your successes...to encourage you when it gets difficult (which it very well may at one point or another). But at the end of the day - the work is yours. You decide if you come to class regularly.  You decide if you read the weekly wellness newsletter.  You decide if you complete the weekly journal activity and integrate these wellness principals into your life. Are you ready? Are you committed?

The great poet Rumi wrote, "what you seek is seeking you." What are you seeking? What transformation are you seeking to experience through this journey?  Know that the fulfilled vision of YOU on the other side of this transformation is waiting for you and eagerly awaiting your arrival. Step in with confidence, strength and excitement.  It's going to be a wonderful ride!

With love and admiration,
Christina Wolf

Read on for the Weekly Wellness Tip, prize details and more.

by Lisa Brunette

New Year's resolutions are famously broken almost as quickly as they're set. The problem is, people often set themselves up for failure by setting a vague, difficult goal, such as "This year I'm going to lose weight." That's a hard one to achieve for many because it's undefined and easy to undermine.

Losing weight is an end result that could come from a number of actions, including but not limited to: practicing yoga everyday, eating fewer sweets or carbs, and staying better hydrated. But dropped weight can also result from loss of muscle tone, or from illness. Furthermore, you might gain pounds on the scale if you've built muscle mass, but your pants fit better. Weight loss itself is a somewhat faulty measure.

A better approach would be to create "SMART" goals, for Specific, Measurable, Achievable, Realistic, and Time-bound.

For example, you might set this mini-goal for yourself: "In three weeks, I want to be able to get through a Nia class without feeling out of breath." That goal is specific and measurable: You want to not feel out of breath at the end of your Nia class. It's achievable and realistic, in that if you commit to practicing regularly, your body will adapt to the exercise, and your lung capacity will increase. And it's time-bound since you marked your calendar to see this result in exactly three weeks.

The key to achieving this particular goal is to practice regularly. One step toward that goal has already been put out there for you since you're taking the Embody Challenge: Regularly means two to three times per week.

But what happens if you get derailed?

Beware what Geneen Roth, author of Women Food and God, calls the "what-the-hell" myth. Let's say you've committed to exercising every day, but life happens, and you skip a few days. It can be easy to throw up your hands and say, "I haven't worked out in three days, so what's one more? I've already failed."

The world isn't black and white, though. Just because you skipped a few days doesn't mean the bet's off. Is it really true that skipping a few days means you've failed? No, of course not! Chances are you can still make it to class two or three times that week and continue the Challenge. And if you don't, that's okay, too. Really. It's not the end of the world. Forgive yourself, and jump right back in!
Journal Prompt: Goal-Setting

As you write in your journal for the first time this week, explore what you actually want out of the Challenge. To be able to keep up with your kids? To not feel winded after a run upstairs? To feel healthy, alive? Beautiful?

Take a moment to reflect on why you signed up for the Challenge. What matters to you most? What do you
really want? 

Now set a goal for yourself. This might be an overall goal to complete the challenge, with steps that get you there, such as "Try a yoga class," or "Go for the level 2 Nia moves this week." If the SMART goal technique is not your thing, simple set an intention. How do you want to see yourself in 90 days? How about after just this first week?

Use your journal to record how the week goes, keeping your overall goal in mind but recognizing that a good goal is built on manageable steps.

"Leap, and the net will appear." 

 -John Burroughs


Quick Links
Class Schedule
Special Events
Returning Challenger Feature
Each week we'll feature a Returning Challenger--someone who completed the challenge last year and is back again in 2016!
This Week's Prize Giveaway
Our first weekly prize giveaway will be drawn on Saturday, January 9th!  The winner will receive a $10 Gift Certificate to spend in the Embody boutique!
Wellness Coalition Partner

Throughout the challenge, each week, we will feature a member of our "Embody Health Wellness Coalition."  These are health-oriented businesses and service providers in our community committed to the overall health and wellness of our community members.  In our wellness coalition you will find resources for healthy eating, body and self care and more! Our wellness coalition members are also contributing to the weekly and grand prize giveaways.  Stay tuned for great information to come.

Now in the Boutique
Embody Lifestyle Boutique offers products that support your healthy lifestyle!  Find active-wear apparel for men and women in all sizes, natural cosmetics and fragrances, organic skin and body care, tea, jewelry, yoga mats and props and more.  

In this section, each week we'll feature a different brand or product from the boutique!

Embody Movement Studio & Lifestyle Boutique | www.EmbodyCentralia.com
(360)330-BODY(2639)  | 115 S. Tower Ave Centralia, WA 98631