Basal Evolution Challenge #11

Thoughts and prayers to all those affected by Sandy- Mother Nature is an incredibly powerful force.


On a lighter note, we are on to week #11! 2013 will be here before we know it!

I hope you were enlightened to some degree on last week’s challenge as to the benefits of grass-fed meat- not only for your health and benefit, but also the environment’s.  I know it is difficult to find and expensive, but even a purchase once a month is beneficial.

This weeks challenge is a little different in that it doesn’t involve food- This week’s challenge is to spend 3-5 minutes stretching in the morning, right when you wake-up.  Think about all the cats and dogs that you see stretch when they wake-up- it is instinctual for them.

I know that it is difficult to get out of bed to begin with…I am sure stretching won’t increase your motivation, drive, nor desire. However, there are many benefits to consider.

Why should you stretch in the mornings?

After a night of sleep and little movement, stretching right when you wake up…..wakes up your nervous system, increases, your blood and nutrition circulation, and loosens muscles. It gets your blood flowing and will help you feel more awake, faster. Eventually you will gain better flexibility (and balance especially important for the elderly) and circulation throughout the day.

It is easiest to do a few of the following stretches immediately when you get out of bed.

What stretches should you do?

*Remember to take all morning stretches slowly as your muscles are usually pretty tight.*

1. Neck stretches

Move your head slowly forward and breathe into the stretch. Breathe out as you push the stretch a little further.  Then do the same in the reverse direction. Eventually, slowly roll your neck clockwise and then reverse the direction. Continue until your spine feels like it is loosening. Breathing during the stretch helps increase the oxygen level to the muscles and will help to relieve the tension.

2. Shoulder stretches

Slowly lift your hands, reaching towards the sky. Remember to breathe. Then slowly and gently, with your arms in the air, bend your body to the right, breathing into your left side. Then switch sides.

3. Hamstring stretches

While standing, slowly reach down to touch your toes. Bend your knees if necessary. If you continue to do this stretch a few minutes each day, it is really fun to watch your progress.

Again, stretching not only helps flexibility and circulation, it also releases a lot of the tension and stress that we all carry around with us every day. I promise that if you begin with these simple stretches in the morning, your “stress load” will be lighter.

Remember your two options for your evolution challenge:

A is the easiest. Pick and choose as you go. B is the path to the prize.

A) Read the post and put the suggested practice into action! Pick the ones you want to use and ignore the ones you don’t!

If you would like to participate for the “final prize” you will need to start racking up the points through your use of…

“likes. shares. posts” 

B) 1.”like” (+1) the “Basal Challenge” of the week on facebook to encourage others to try it as well.

2. “share” (+1) the “Basal Challenge” of the week on facebook to encourage others to try it as well.

3. post a picture (+1)  and a  few words (+1) about your “challenge” experience (on facebook). For example, if the challenge was to “cook more vegetables for dinner this week,” a picture of your dinner plate that has “more vegetables” and a brief summary would count as +2! Individually, a picture or a few words is +1 a piece. You CAN post multiple pictures and/or descriptions during the week (i.e. one weekly challenge can earn you more than 4 points if you post multiple pictures for one challenge. Be sure to relate each picture to the challenge in some way).

If you don’t want to post on facebook, an email with a few words about the challenge (to will be fine and count (+1), as well!

Option B confirms that you participated in the challenge and helps spread the news to others.

The person that likedshared, and posted the most challenges…and ultimately has the most points… will win “the prize!”

Cheers and happy evolving!

Cheers and happy evolving!

One thought on “Basal Evolution Challenge #11

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