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Are you up for the challenge?


*Français ci-dessous*




If you want a reminder for the challenge of the day for the month of May, follow us on facebook. Search for Synergi Physio!




We challenge you to a month of introduction of new healthy habits to your daily life routines. Try it out and see which one might stick!


Before starting your challenge, answer these questions:


1. Why are you choosing to do this challenge?

Your answer will be your reason to keep going.


2. Where do you find peace?

Find a location you love that is accessible to you at any time. You can use this location for the challenges that require your full attention.


3. Who can you ask to help you reach your goal?

Find a partner who's up for the challenge or just there to encourage you to stay on track when times get tough. Having a support system helps with motivation!


Let's go!



1

W A L K M O R E

30 minutes/day, in bouts of 10 minutes, 5 days a week

is recommended by the Heart and Stroke Foundation.




2

D R I N K M O R E W A T E R

Bring a bottle of water with you wherever you go.

You can download an app on your phone to remind you to take a drink.

It sounds funny, but having a reminder on our phone can really help create a habit.




3

M O V E M O R E

Moving can be anything from cleaning the house and the yard

to dancing and stretching. Move to get your heart pumping and blood circulating!




4

L A U G H M O R E

Laughing can instantly lift your mood. If your feeling down,

know that you can choose to switch gears by watching a funny video or

make someone else laugh. Laughing is contagious!




5

C R E A T E M O R E

Create something. Even if it's a short and easy project!

Paint, build, write. It can give a sense of joy when being

immersed in a project and can be a form of meditation where you

feel calm and at ease.




6

S L E E P M O R E

Sleeping is such a huge part of our wellbeing!

Here are a few things you can do to give yourself the best chances of having

a good night sleep:

  1. Go outside during the day.

  2. Limit caffeine intake (finish drinking coffee before 2pm)

  3. Move during the day to tire your body.

  4. Finish eating 2 hours before bed.

  5. Limit screens in dark rooms before bed.




7

B E M O R E I N N A T U R E

Take a walk in the trails, go near the ocean, listen to the birds.

There are many ways we can enjoy nature.




8

C O N N E C T M O R E

Human connections are crucial for our survival. We are social beings and we

need to feel connected to others to be motivated to participate in society and be happy. Call your mom or go walk with a friend. What would you like to do to connect with someone?




9

W R I T E M O R E (J O U R N A L)

Journaling can look different for each person. It can be used as a place to

list what we are grateful for or a place to release our stress and concerns.

Writing can be a great form of therapy.




10

B E M O R E P R E S E N T

When we are safe in the present moment and we're not thinking about the past nor

the future, we naturally start feeling more calm. The present moment is all that really exists, the rest is in our thoughts.




11

A C C E P T M O R E

Resistance to things we cannot control can only bring us pain. If we choose to accept

the things we cannot control like past experiences or inevitable situations, our outlook on life

might change, we might feel lighter and happier.




12

L O V E M O R E

Do more of what you love. What activities bring you joy?

Surround yourself with people that support you and bring out your authentic self.




13

B R E A T H E M O R E

We live in a stressful society. When we're stressed, our heart beats faster and our breathing shortens, not letting our lungs fully expand. Taking 5-10 min of deep belly breathing can lower stress instantly, slow our heart rate and bring the right amount of oxygen to our organs.

*Belly breathing is raising your belly, breathing in by your nose and lowering your belly towards the spine, breathing out by your mouth.




14

R E L A X M O R E

Taking time to relax and read a book can feel unproductive for some. We're constantly checking off our to-do lists and filling our days as much as we can. We forget that our body needs to refuel, and the only way it can do that is by taking breaks.


Here's a total body relaxation video:

Click Here



15

D O M O R E O F N O T H I N G

We're never praised for doing nothing. Doing nothing is as important as doing something. Mindfulness meditation is a perfect example of how beneficial it is to be still.


Here's how you can practice mindfulness meditation:

  1. Sit in a comfortable position

  2. If you're in a seated position, feel the floor underneath your feet. If you're laying down, feel the surface of the furniture touching your back, your arms, your legs.

  3. Notice your breath. Breathing in and out slowly.

  4. Listen to your surroundings without judgement.

  5. Do this exercise as long as you need to.


Here are all the benefits of mindfulness meditation:

Click Here



Book your appointment today! (506) 226-6432, synergiphysio@gmail.com


your friends,

team Synergi Physio




 

Êtes-vous prêt pour un défi?



Si vous souhaitez un rappel pour le défi du jour du mois de mai, suivez-nous sur facebook. Cherchez pour Synergi Physio!



Nous vous mettons au défi en vous donnant un mois d'introduction de nouvelles habitudes saines dans votre quotidien. Essayez-le et voyez lesquelles pourraient coller!


Avant de commencer votre défi, répondez à ces questions: