Movement offers a wide range of mental, emotional, and physical benefits that can improve your overall quality of life. Physically, exercise helps to strengthen your muscles, increase your endurance, and improve your cardiovascular health. This leads to reduced risk of chronic diseases such as heart disease, diabetes, and obesity. Mentally and emotionally, exercise can reduce symptoms of anxiety and depression, and improve mood and cognitive function. It can also increase feelings of self-esteem, confidence, and overall well-being. Plus, let’s be real: summer is around the corner, and we all want to look snatched & feel confident.

The BLUSH77 challenge really emphasizes eating a variety of plant-based foods. You do not have to cut anything out, so don’t worry— you can still enjoy your meat, cheese, sushi, or whatever you usually eat. You are just going to include more whole foods plants. Incorporating more plants into your diet can have a multitude of positive effects on your physical, emotional, and mental health.

Plants are nutrient-dense and provide a wide variety of vitamins, minerals, and antioxidants that are essential for optimal bodily function. Eating more plants can lead to weight loss, improved digestion, reduced risk of chronic diseases such as heart disease and diabetes, and even improved skin health and appearance.

Additionally, a plant-heavy diet has been shown to have positive effects on mental and emotional health. Studies have linked plant-based diets to reduced symptoms of depression and anxiety, improved mood, and even increased happiness. Plant-based diets are typically high in fiber, which can help regulate blood sugar and reduce inflammation in the body, leading to a more stable and balanced mood. On top of that, a plant-based diet can improve gut health and promote the growth of beneficial gut bacteria, which has been linked to decreased stress and improved immune function. These benefits not only help you, but they also will help all of your relationships. When you are happier, more stable, and less stressed, your relationships benefit too.

Eating more plants can also help you achieve your career & money goals. Nutrition can have a positive impact on work performance in a variety of ways. Firstly, a plant-heavy diet can provide sustained energy throughout the day due to the high fiber and complex carbohydrates in whole plant foods. This can lead to improved productivity, focus, and concentration. Additionally, a plant-heavy diet has been linked to improved cognitive function, memory, and overall brain health, which can lead to better decision-making and problem-solving skills. Furthermore, a plant-heavy diet can reduce inflammation in the body, leading to improved physical health and a reduced risk of chronic diseases. This can result in fewer sick days and a more consistent and reliable work schedule. A plant-based diet can also reduce stress and anxiety, leading to better mental health and improved ability to handle work-related stressors.

This challenge emphasizes community for two reasons: 1. community is the greatest predictor of happiness, 2. community support increases your chances of success.

An 80-year Harvard study found that the greatest predictor of happiness is not how much money you have, your looks, your career, or even your health. It’s your relationships. The quality of our relationships has a significant impact on our well-being. Strong and positive relationships with family, friends, romantic partners, and other social connections can provide emotional support, a sense of belonging, and a greater sense of purpose and meaning in life. Studies have consistently shown that people who have meaningful and supportive relationships are happier and more satisfied with their lives than those who lack social connections. Close relationships have been linked to better mental and physical health, increased longevity, and lower rates of depression and anxiety.

This challenge will strengthen your relationships in several ways. First, part of the requirements of the challenge is to engage in social activities at least once a week. Next, by addressing your physical, mental, and emotional needs; you automatically will improve the quality of your relationships because you will be able to show up as the best version of yourself to all of your relationships.

Lastly, part of the purpose of the challenge is to connect you with like-minded community. I want us to share our meals, our workouts, and other elements of the challenge on social media so we can keep each other motivated & inspired (use #blush77 & tag @blushpod and @hiwaaaaaaaa so I can share everything!!)

Community is a powerful motivator in sticking with a plan and achieving a goal. The encouragement, accountability, and shared experiences of a supportive community can provide a sense of belonging and purpose that can make it easier to maintain focus and commitment. Additionally, a supportive community can provide valuable resources, advice, and guidance.

The BLUSH77 challenge also has a reading requirement; which, frankly, will be one of the hardest components for me. Reading has numerous benefits for our mental, emotional, and intellectual well-being. Firstly, reading can reduce stress and promote relaxation, as it provides a temporary escape from the daily pressures of life. It can also improve focus, concentration, and cognitive function by challenging the brain and enhancing our capacity for critical thinking and analysis.

In addition, reading has been shown to improve empathy, emotional intelligence, and social awareness by allowing us to explore different perspectives and experiences through literature. This can lead to greater self-awareness and improved communication skills, which can strengthen our relationships with others.

Reading can also increase our knowledge and understanding of the world, broaden our horizons, and stimulate creativity and imagination. It can serve as a source of inspiration and motivation, empowering us to pursue our goals and aspirations.

Finally, reading has been linked to improved mental health, as it can provide a sense of comfort, companionship, and solace during difficult times. It can also foster a sense of self-reflection and personal growth, leading to a greater sense of purpose and fulfillment in life.

You can read anything you want, it just has to be an actual book. Note: you may read on a kindle if you prefer. I plan on using paper books because I want to reduce my screens, but I know a kindle screen is very different to an iPhone or computer screen.

Part of the challenge is intentional cold exposure. Cold exposure, also known as cold therapy, involves exposing the body to cold temperatures for short periods of time. While it may seem counterintuitive, there are many potential benefits to this practice. Firstly, cold exposure can increase metabolic rate, leading to potential weight loss and improved energy levels.

In addition, exposure to cold temperatures has been shown to increase the production of brown fat, a type of fat that burns calories to generate heat. This can help to improve insulin sensitivity, reduce inflammation, and lower the risk of certain diseases such as type 2 diabetes and heart disease.

Cold exposure can also improve circulation, as the cold causes blood vessels to constrict and then dilate upon rewarming, leading to increased blood flow and delivery of oxygen and nutrients to the body's tissues. This can help to improve athletic performance and recovery, as well as reduce the risk of injury.

Finally, cold exposure has been linked to improved mental health, as it can increase production of endorphins, the body's natural mood-boosting chemicals, and reduce symptoms of depression and anxiety.

Breathwork is a practice that involves controlled breathing techniques aimed at improving physical, mental, and emotional health. There are many benefits to this practice, including increased relaxation, reduced stress and anxiety, and improved focus and concentration.

Breathwork can also improve respiratory function, as deep breathing exercises help to strengthen the diaphragm and expand the lungs, leading to improved oxygenation of the body's tissues. This can also help to reduce inflammation and improve immune function.

In addition, breathwork has been linked to improved mental health, as it can help to regulate the nervous system and reduce symptoms of depression and anxiety. It can also promote a greater sense of mindfulness and self-awareness, leading to improved emotional regulation and better management of difficult emotions.

Finally, breathwork can be a powerful tool for self-care and stress management, as it can be practiced anywhere and at any time, and requires no special equipment. Incorporating regular breathwork practice into your wellness routine can help to improve overall health and well-being, and may even improve quality of life.

The last component of the challenge is a weekly embodiment practice. This will look different for everyone (see below for resources) but the overall theme is to find a way to deeply connect with your body.

Embodiment work is a holistic practice that focuses on bringing awareness and attention to the body, allowing for a deeper understanding and connection with oneself. This practice has numerous benefits, including improved self-awareness, emotional regulation, and stress management.

Embodiment work can also improve physical health, as it can help to reduce chronic pain, improve posture, and increase flexibility and range of motion. This can lead to improved athletic performance and overall physical function.

In addition, embodiment work can help to improve mental health by reducing symptoms of anxiety and depression, and promoting a greater sense of self-acceptance and self-love. It can also improve interpersonal relationships, as it allows for greater empathy and understanding of others.

Embodiment work can be practiced through a variety of modalities, such as yoga, dance, meditation, and somatic therapy. By incorporating regular embodiment practice into your wellness routine, you can cultivate a greater sense of overall health and well-being, and experience a deeper connection with yourself and the world around you.