Healthy Habits Challenge Day 2: Move


Welcome to Day 2 of the Healthy Habits Challenge!

You’re back! Yay! I’m so glad you made it!

How did it go for you yesterday? 
Did you drink your 8-16 ounces of water upon waking today?  No worries if you didn’t, you can totally go do that now! I’ll wait for you. 

Today’s Scripture:

“Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.”1 Corinthians 6:19-20
Have you ever really stopped and let the fullness of this verse sink in?
Especially in light of our physical health. The literal health of our temple?
You, dear one, are the New Testament temple of the Holy Spirit.
If you are at all familiar with the Old Testament, then you understand the importance of the Old Testament temple (tabernacle). If you were to read Exodus 26, God gives detailed instructions for the tabernacle. It was to be a place of strength and beauty. Each shape and shade and material had significance and meaning. It was a representation of His beauty.
I am so thankful we live under Grace of the New Testament now, but I can’t help but wonder if we should look at our physical bodies in light of this Old Testament picture.
We are beautiful, worthy, valuable temples of the Most High, created by Him in His image and for His glory.
Caring for this beautiful body is of utmost importance.
Let it sink in. 


Challenge Overview:

(to see Day 1’s challenge, click the Day 1 link)

DAY 1  Drink  –  8 to 16 oz of water upon waking
DAY 2  Move  –  7 minutes of loving movement
DAY 3 – Coming Soon
DAY 4 – Coming Soon
DAY 5 – Coming Soon



Today we are going to address physical activity. Before you cringe and close out of this email…just hang with me for a minute here.
An important component of a Healthy Free Life is exercise. While what we eat IS important, it cannot provide all of the same benefits as exercise.
Making movement a priority in your day is key to establishing healthy habits. 
And today’s challenge is going to help you do this easily and quickly. 

Benefits of Exercise:

We all know we should exercise and we’ve all heard of the benefits of exercise… like good for heart health and helps in losing weight. However, there are other benefits you might not be aware of.


Exercise can help boost your mood by increasing your endorphins. These “feel good” hormones flood your brain while you exercise, and continue for hours even after your workout has ended. Exercise has been referred to as a natural antidepressant. It doesn’t have to be high intensity either. Even low-intensity exercises have mood-boosting benefits. So start by just talking a walk! 


Regular exercise can also benefit your sleep. It can help strengthen your circadian rhythms, which not only impacts your sleep but how refreshed you feel when you wake up. Psychology Today addresses the impact of exercise on sleep, stating, “A recent National Sleep Foundation poll found that regular exercisers were significantly more likely to report sleeping well on most nights than people who were not physically active. Research has shown exercise can help to improve not only the quantity of sleep but also the quality: studies show daytime physical activity may stimulate longer periods of slow-wave sleep, the deepest and most restorative stages of sleep.”


By moving your body, you are actually telling it that you need more energy. The movement triggers the production of energy. If you desire to have more energy, moving your body is key! I know this is hard at first when you have no energy. This is why we are starting small.


Start Small:

Studies show that 80% of Americans do not exercise. I am assuming the statistic percentage is the same for the challengers.
I believe that the reason this may be an obstacle for most is that we’ve been told we need to work out 30 minutes a day 3-5x/week.
This can be overwhelming on many levels…

  •      we may not physically be able to handle traditional exercise
  •      we simply don’t have time
  •      we just don’t know what to do.

So I want to take the barriers away and challenge you to start small.
Just start with 7 minutes of loving movement in the morning. Preferably after you drink your water.
In today’s video, my husband, Chris, is our guest. He is a Physical Therapist and Strength Coach.

In the video, we give you some easy, simple ideas on what to do during this 7 minutes of loving movement. 

Action Steps:

  1. Right now, set your timer for 7 minutes and lovingly move your body. See the video for inspiration.
  2. Then, going forward, we challenge you to do 7 minutes of loving movement in the morning, after you drink your water.

You are going to feel great knowing that you checked this off your list!

Comment Below:

Are you up for this challenge? Type “Yes” in the comments to share your committment.
And then tell us, what kind of loving movement will you commit to this week? 

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