This December, we're thrilled to present our Winter Wellness Countdown Calendar - a four-week journey to enhance your physical and mental well-being during the festive season. Each week, we'll explore different wellness themes, offering daily activities to keep you healthy and build wellness habits.

• Week 1: Balancing Body and Mind

• Week 2: Nutritional Balance

• Week 3: Festive Fitness Fun

• Week 4: Mindful Celebrations

Let's end the year with positivity and well-being!
-The AY Team

RESEARCH DIGEST

Habit tracking: your ticket to a wellness wonderland

Ever wonder why some people seem to achieve their goals effortlessly? It turns out, the secret might be as simple as keeping track. According to a study by Dr. Gail Matthews from the Dominican University of California, people who regularly write down their goals are 42% more likely to achieve them than those who don’t. That's right, 42%!

This isn't just happenstance; it's grounded in behavioral psychology. According to research published by the 'American Psychological Association', jotting down goals fosters accountability and clarity, turning airy aspirations into tangible targets. So, how does this tie into our Winter Wellness Countdown Calendar? Think of it as your goal-tracking assistant. Here’s a quick guide to leveraging it for maximum benefit:

1. Daily Check-In: The calendar presents a themed daily wellness activity – like “Mindful Monday” to foster habit consistency.

2. Tick, Tick, Triumph!: Completing the task? Mark it with a check. This small act is a big nod to your commitment and progress.

3. Weekly Themes: Each week focuses on a unique aspect of wellness, keeping your journey varied and engaging.

4. Reflect and Celebrate: At the end of each week, take a moment to reflect on the ticks you've collected. Each checkmark is a mini-party for your willpower and dedication.

By engaging with the calendar's daily and weekly themes, you're not just tracking habits; you're embedding them into your lifestyle. Each checkmark is a mini-celebration, a step toward making wellness a natural part of your day-to-day life. Let's embark on this journey of transformation, one checkmark at a time! ✔️✨

FEATURED MOVEMENT

Workout Wednesday: your midweek movements

Dive into our Winter Wellness Countdown Calendar with "Workout Wednesdays," a series of fun, theme-aligned fitness activities designed to energize your December each week! See a breakdown of each Wednesday workout with success tips:

• Week 1: Kick-off with a 30-minute at-home workout combining moderate cardio, like jogging in place, and strength exercises, including squats and push-ups

  Success Tip: Create a playlist that motivates you, and arrange your workout space to be inviting and distraction-free

• Week 2: Amp up your energy with a 30-minute circuit training session. Engage in dynamic exercises like high knees, burpees, and sit-ups, each boosting metabolism and vigor

  Success Tip: Hydrate between circuits with water or a homemade healthy drink, underscoring nutrition's role in fitness

• Week 3: Enjoy a 30-minute 'Jingle Bell Jog,' blending interval running with holiday-themed sprints. Transition between jogging and walking, adding in playful 'Elf hops' for extra fun

  Success Tip: Don festive attire and play cheerful tunes to infuse your workout with holiday joy

• Week 4: Wind down the month with a gentle yoga and stretching session. Reflect on the year as you move through poses that cultivate gratitude and mindfulness

  Success Tip: Conclude with a meditation, contemplating your achievements and setting intentions for the New Year

MIND-BODY CONNECTION

Ho Ho No: Setting boundaries like a holiday hero

Ah, the holidays: a time of cheer, chills, and... chaos? Amidst decking the halls and dashing through the snow, it's easy to become the human equivalent of a juggling elf. But here's a holiday secret – it's okay to drop a ball or two! So how do you say no?

Practice Empathetic Assertiveness:

1. Acknowledge and Validate: Start by recognizing the other person's request or need. For example, "I understand you want everyone together for the entire holiday weekend."

2. State Your Boundary Clearly: Lightly assert your limits using “I” statements, "I'm juggling a few things, so I can't do the full holiday marathon this year."

3. Offer an Alternative (If Applicable): Suggest a compromise that respects your boundaries and still values their wishes. Like, "How about I join for the main holiday dinner and spend the rest of the weekend as planned?"

4. Stay Firm but Kind: If they push back, reiterate your boundary calmly without getting defensive. "I know it's important, and I want to be there for the dinner, but staying the whole weekend won't be possible for me."

5. Close with Warmth: End positively, "Really looking forward to our time together at dinner. Thanks for understanding my juggling act!"

Remember, setting boundaries is not about being confrontational; it's about taking care of your needs and communicating them effectively. It's okay to prioritize your well-being, and doing so can actually lead to more enjoyable and meaningful interactions with your family🌟❄️🦸.

COMMUNITY CORNER

Join the Winter Wellness Wagon!

Are you sleighing your Winter Wellness goals or maybe just snowballing through? Either way, we want to hear all about it! Whether you're conquering the "Mindful Mondays" or treating "Tasty Tuesdays" like a baking show audition – share your frosty feats and icy misadventures with us.

Slide into our inbox or frost our social media pages with your stories. Let's turn this winter into a blizzard of shared experiences and chuckles. Remember, every journey is snowflake-unique, and yours might just be the inspiration someone needs to put on their wellness mittens!

So, don’t be a frosty hermit! Warm up those typing fingers and tell us: How's your Winter Wellness journey going? 🌨️📧😄

RECOMMENDED RESOURCES

📚 Books:

• The Art of Rest: Discover the science behind rest and relaxation

• Atomic Habits: A transformative guide to building effective habits

🎙️ Podcasts:

• The Habit Coach: Short, insightful episodes offering easy-to-implement tips on building effective habits

• Happier with Gretchen Rubin: Rubin discusses happiness and good habits, offering practical, manageable advice

📱 Apps:

• Habitica: Gamify your life with this app that turns habit tracking into an RPG-like adventure

• Goal Tracker & Habit List: A straightforward and user-friendly app for setting, tracking, and achieving your goals