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Keep the Momentum Mini Challenge [Giveaway]

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Share the Wellness and Win 300x168 Keep the Momentum Mini Challenge [Giveaway]

How has this month been for you? Have you made major changes or just kicked one particular habit or struggle? Did your kids get on board or are they still fighting it?

As the Wellness Challenge wraps up, this final challenge is designed to help you keep the momentum and stay on track.

What to do:

Get a piece of paper and write out your health goals for your family fo the next month, three months and year. Break these down in the workable steps that you can do each week to get there. Write down the reasons these changes are important to you so you have reference for motivation if needed.

Meal plan if you aren’t already. Stick to a schedule if you can. Get enough sleep to have the energy to do it all….

Share your goals and your plan to accomplish them below!

The Prize:

The wonderful Sarah Fragoso of Everyday Paleo has graciously agreed to offer a signed copy of both Paleo Pals and Everyday Paleo to the winner of this mini-challenge! Everyday Paleo is her paleo guidebook and recipe book and it has some great recipes. Paleo Pals is a wonderful book for kids to introduce them to the idea of healthy eating and get them motivated to try new foods. It also contains some great kid-friendly recipes.

Enter in the widget below and leave a comment telling me your plan to stick with your new health changes!

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About Wellness Mama

Wellness Mama is a full-time housewife with a background in nutrition, journalism and communications. Her passion is helping others achieve optimal health through a “Wellness Lifestyle.” She has helped hundreds of clients lose weight, increase athletic performance, improve fertility, and overcome numerous health problems and diseases. Connect with her on Twitter, Facebook, Google+, & Pinterest.

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DISCLAIMER: The statements made here have not been approved by the Food and Drug Administration. These statements are not intended to diagnose, treat or cure or prevent any disease. This notice is required by the Federal Food, Drug and Cosmetic Act.

  • Erin

    Gee would love to win Sarah’s books, particularly Paleo Pals.
    As I shared with you in the yesterday’s comp we have been grain free for 18mths now, but.. we are currently tackling ‘teenage blues’ perhaps this is a low thryoid? anyhow have been combing your archives for supplement direction, more to organise there.  Currently though after re-reading your posts we are concentrating on sleep patterns.  All including teens are in bed by 10pm, amazing what a difference that is making.  Determined to focus on sleep patterns

  • http://ironmom2011.blogspot.com/ Julie

    Okay, got my plan. And my plan for executing my plan is to take care of my health—get some exercise, plan the day’s meals, etc.—first thing in the morning so the day doesn’t get away from me.

  • Rhiannon Miller

    My goals are to get leaner and to figure out where these minor gut niggles are coming from. I’m logging all my food and how I feel to see what correlations I can find. I’m also logging bedroom temperature and sleep quality to figure out how to get better sleep. I’m a big fan of data!

  • Slweymouth

    I return to work next week (teacher), so I’m planning now!  I know that when I return to school I have to have cooked food for my lunches and something ready to cook when I get home.  I have scheduled my exercise and our meals.  I have made a habit of journaling here on this forum and I’m going to keep it up.  The journal has really opened my eyes to things that I would have otherwise ignored (hard to ignore what is in black and white).  I’m putting everything I can in place to make my life easier.  I feel too good to turn back now!!!!

  • Lynda Potter

    i’ve already started with meal planning, definitely grain free, making my own cleaning products, body wash/shampoo, etc..baby wipes.  really would like to get more sleep! that’s the one that’s going to give me trouble for sure!

  • Jen

    I’ve never been one to be able to just ‘run a marathon’ right away.  I have to chip away at it.  I have been gluten free for 2 years but not necessarily ‘grain’ free since I still eat oats, rice, and some gluten-free alternatives.  i also still eat potatoes and I definitely still eat sugar.  So, my goal for this month is to wean down on the sugar.  I’ve tried the cold-turkey thing but it doesn’t work too well.  I have been trying some of the paleo sweet tooth ideas.  I also want to cut back on my grains though I struggle with this since most in the medical community do not agree to no oats, no rice, etc.  So, I continue to educate myself.  My hunger pangs have diminished as I increase some of the healthier fats.  My children and husband are not too keen on all of this.  I have 4 kiddos aged 11-21.  If they see me a healthier person, perhaps they will want to try some of this.  Of course, all dinners have been paleo for quite some time.   Goal:  lose 5 pounds this month and cut desserts down to 2ce a week only.  Then lose 10 more pounds in 3 mos with dessert only 1ce a week.  That leaves me with  10 more pounds to lose and no dessert during the week to go after that.   Baby steps.

  • Bayjessi

    I’m focusing on getting my husband on board with all the new food. I’ve been going through your recipes to find things he will like and its going well so far. We also need to decrease the dairy consumption…it doesn’t sit well with me. I would also like to start exercising more since I haven’t done much of anything lately so plan to slowly get back to it!

  • Jonz_girl

    On my way to health!  Started lifting weights and doing, abdominal exercises alternating days.  Have had not sugar or gluten for over 3 weeks.  Would love to win the books to help me plan.

  • Jessica West

    I’m going to stick with meal planning and with making most snacks at home as well. I have a schedule that works in time outdoors every day with my son, to get exercise for us both. I’ve made time for exercise for myself, I just need to actually do it! And finally I have a plan to rotate out all of my old cleaning supplies and face/body care stuff and go natural!

  • http://profile.yahoo.com/UOL43Z6LCHWSIQZJCM37FGCPTQ Jennifer Albanese

    I have started making plans.  I have to plan meals ahead with ingredient list so I don’t feel overwhelmed at the store.  I have been sourcing better quality food while switching from vegetarian to WAPF diet.  I have already added more exercise into my routine.   Future goals include making more ferments,  soaking, sprouting or souring all/any grains I eat, incorporating more meat into my diet, making more of my own body care and medicinal products and taking the appropriate supplements.  I am starting to budget more to make sure that our most important dietary needs are met.  I am also looking forward to connecting with others with similar lifestyles for a community of support.  Wellness Mama has helped with informative articles, referrals, recipes and encouragement, not to mention awesome opportunities, though giveaways, to try some new products.  Thank you!

  • Dana

    I am on the e-mail list.
    I did write out a plan. I plan to switch over the oral care in the coming month and up the exercise a bit as I don’t do much right now. Three months from now I hope to add the fish oil, mag. oil, build a larger backyard garden, switch to organic coffee and have a better snacking plan for us all. A year from now I hope to be 100% grain free, chemical free cleaning, chemical free eating and chemical free personal care! What a great feeling that will be! Thanks for the give-a-ways. Any of these books would be a big help too I am sure.  :)

  • Jennifer

    would love to get these books!! Family just started living the Healthy Lifestyle this month and could use any extra tips or information. Love your blog!!!!!!!!!! :)

  • http://www.facebook.com/profile.php?id=1023826797 April Peacock

    I’m a Fan on Facebook. I haven’t read any Paleo books and am just getting started.

  • Kara B

    Plan for the month: Enjoy a vacation! Gonna be soaking up some vitamin D, relaxing, and enjoying family time. That is one very easy plan to stick to!
    Plan for the next few months: Keep working on making my own cleaning and personal care products. Baby steps…
    Plan for the year: Simplify my life while also adding the challenge of going back to school while working full time (that will be a tough one!).  I wanna get a good handle on this career change I’m working on, and then it will likely be time to start thinking about natural and healthy pregnancy stuff :)

  • http://www.facebook.com/profile.php?id=1600570577 Deidrean Sanders Barrett

    My big plan right now is getting our monthly menu put together. I know this will help me to stick to eating primal. It also helps simplify life when I know what to expect when it comes to meals.

  • Krissy

    I’ve been grain free for almost 3 weeks now (when I first discovered your site from Pinterest).  After the 1st week I noticed a total change in my attitude and my energy levels.  I have been on a healthy journey for 6 years now I lost 70lbs after my 3rd child was born..then a little surprise blessing came..and now I’m on a journey to lose this baby weight again but it’s been hard because I’m a nursing momma.  It’s very very slow, but my baby’s nourshiment take priority ;-)    The hardest part of going grain free is my husband and kids.   My 8 year old son to be particular.  He is the pickiest eater i’ve ever known  (so very hard because I am and have always been the exact opposite)   He is a tough one..complains, even crys at dinner time..  I’ve been taking slow steps though like you mentioned in your blogs so hopefully in time it will get easier.    Your site has been a blessing and an eye opener! 

  • Azcardsgal

    I would love to win the books, it would be beneficial to this new paleo girl!  I have been slowly implementing the paleo lifestyle into my family.  I also did a menu board last night.  These two things alone are enough for me to work on this week!  I also wrote down my goals and am currently working towards meeting my month goals!  

  • AMya

    My plan is to get more sleep and exercise, and to be more organized with meal planning instead of waiting until my shopping day to figure out what to make.

    I have created a workout plan that my daughter and I can do together, and I am *trying* to make sure everyone is in bed at an appropriate time. That has been harder during the summer, but with school starting up again soon, it’s definitely time to kick that in to high gear.

  • Cathy

    This past month has been good overall and I’ve lost a decent amount of body fat (just had it remeasured today via the BodPod).  I’ve stayed gluten-free for a full 30 days and mostly grain-free as well.  My plan for this next month is to continue strength training and eating sufficient protein and fat.  We’ll be on vacation part of that but it will be an active vacation (horseback riding, hiking, rafting, ziplining).

    For my three month plan, I want to ditch the sugar habit, continue to strength train while significantly increasing weight lifted, and do some serious ab work.

    Over the next year, I hope to take off 40-60 lbs (not sure of the exact number as I’m putting on lots of muscle right now) the healthy way, continuing to work out regularly and challenge myself.  Possibly join a gym when I get beyond the weight on my Select Tech weights.  To stay gluten-free long-term and see how it helps my body, as well as limiting or cutting out other grains over the long haul.  I want to get stronger and allow my body to heal even more (having several autoimmune conditions which are already greatly improved and also a round of cancer last year).

  • Lindayoungaz

    My goal is for my kids and husband to stop drinking soda.  I know it’s modest, but we are taking it slowly and I have a very resistant husband.

  • FredaD

    The biggest thing I’m to stick with my health changes is doing  meal planning…biggest goal, biggest blessing to have that meal plan to go to instead of last minute put together dinners that aren’t the best!

  • RBlood

    This challenge has helped me to realize how imperative it is for me to take a beat and put my self first. My husband and I have set up Sunday as our Grocery shopping and food prep day for the week. It makes a HUGE difference in the quality of the meals we prepare. Also, Ive made a commitment to hit my bed no later than 10 so that I can drag my butt out of bed by 530 and get my workout in before the kids wake up. Those little changes have surprisingly made life much calmer and happier around my house. Then kids love that mom is refreshed and not rushing so much! I love Sarah’s books. I already own Everyday Paleo, but I would love to get Paleo Pals. Feeding the kids is always a struggle. Especially when they are at school or grandmas. Thanks so much for this challenge!!

  • Alicia Taylor

    Goals for next month: transfer cleaning supplies to all natural/homemade, cut carbs/grains dramatically out of kids diet (no more frozen pizzas or Blue Bell); continue exercise plan of 5 days a week Tabata/yoga/strength; Meal plan 3 days a week using AMP.
    Goal for next 3 months: continue above; transfer beauty products and toothpaste to natural; lose 12 pounds; drink 180 oz water a day.
    Goal for next year: Get to ideal weight; cut sugar completely out of our diets; go to bed by 10pm every night; Kids cooking lunches 4 days a week.

    My plan is to focus on one area at a time. To see it as a gradual process toward a healthier family. Stick to changes but don’t be discouraged by “exceptions”.

  • Rujizmejian

    Keeping a health journal is changing everything!  More intentional meal planning is the new name of the game.

  • Siobhan814

    Goals for myself and family for the next month include: Eating reals foods everyday and avoiding processed junk, excersising everyday and planning meals.

  • Siobhan814

    I forgot…also making my own beauty and cleaning products!

  • Mamarama

    My plan is to start using your wonderful meal planner for every dinner. I’m stuck in a rut and I need some new ideas! For exercise we’ve started doing pull ups, push ups, and lunges together as a family. I haven’t talked my husband into grain free breakfasts, but I’ve started leaving the grain out of my son’s lunch, which is a start at least!

  • Carlicia

    Started Paleo Diet almost 2 months ago….. MIRACULOUSLY got my husband to do it too and he’s LOVING it because his stomach pain is GONE.  (test after test, doctor bills flooding out our ears all on figuring out what’s wrong.) Our goal is to keep this up and better our planning skills for his lunches at work!
    As for me… my goal is to get my monthly cycles regular and get my hormones back on track (all for possible pregnancy?) I’ve already noticed more energy and weight gain (which for others is bad… for me I think it’s great because it’s healthy weight gain especially when trying to get pregnant.) 
    Anyways, weekly meal planning is SO helpful and I’m trying to keep this up. Although it’s a little more time consuming, I’m hoping it will get my mind on the right track of better managing my time so I can fit in more preparation for better lunches, daily exercise, and time with my husband!

  • Kortney Bewley

    Family Health goals: Everyone exercise daily for 30 minutes bike riding, playing hacky sack, frisbee, etc. During the winter this will be a challenge but we can play hacky inside the house in the dining room. The little man and I can also hula hoop together in the house, but the Mr does not like to hula hoop. Plan out dinners 2 weeks in advance and stick to them. Everyone brushing teeth 2x a day with out new orawellness toothbrushes.  Everyone getting enough sleep this mean little man in bed by 9pm, the Mr in bed by midnight, and me in bed by 11pm. I’ll have to plan out my week’s coursework and assignments better and work on something everyday instead of waiting until the last minute to do them.

    These things are important to me because we need to imrove our cardiovascualr health as we are all getting chubby and lazy, planning out meals is hugely important it will save me money and help me know in advance what to make takign the stress out of cooking, and getting enough sleep will help us all function more optimally.

  • Amber

    I have my own lifestyle changes pretty well on track…been paleo/primal for 10 months, actively working out for 7 months and following quality sleep patterns for about 9. My big focus these next few months is on my kids…really getting them to enjoy and crave the same foods that I have come to thrive on. My oldest (5) is struggling with this more than my youngest (3), so a book like Paleo Pals would be great in helping her engage in this lifestyle (which i think she needs, as I and doctor suspect gluten intolerance). Meal plans, family cooking, natural products around the house are all on the game plan for making this a family lifestyle instead of a mommy thing.

  • http://www.facebook.com/profile.php?id=1585508807 Andi Blair

    I have been working hard to get back on track this month after some “vacation mentality”, and still have struggles with sugar…sugar detox here I come!

  • kristena

    I am signed up for the email.

  • Rumbleyfam

    I have the meal planning down and the sleep is going great!  I am making my own cleaning products and toiletries.  My current goal is to lose to a healthy weight…through healthy food choices, no grain, no processed food, excercise and portion control.  I have lost over 30lbs so far this year and I am not stopping yet!

  • Ksgleason

    We have just started to eat a more paleo diet, and I would love to have a practical cookbook to help me on my journey. I definitely need more sleep and destress time…but with a 2.5 yr old who has some crazy food sensitivities, that may have to come later :)

  • Fajr

    My plan is to meal plan and schedule exercise and incorporate our healthy habits into our homeschool curriculum.  This will keep the kids involved and help me maximize my time.