Refresh Guidelines

4-Week Refresh Challenge

The One Health Refresh is a transformative 4-week Challenge designed for anyone looking to make a positive change in their life and health. Whether you're beginning your wellness journey or seeking to deepen your holistic practices, we will provide you with the resources and support needed to help you feel happier, healthier and more in touch with your community.

Daily Online Community Engagement

Log in Daily: For best results, participants should log into their Community App through the Library daily to record reflections, post recipes, share experiences and exchange inspiring thoughts with others.
Use the Live Meeting Room: Schedule time in the Community App Live Meeting Room and engage in real-time discussions and receive support during the Challenge.

At the heart of our challenge are daily habits designed to nurture five important facets of well-being; Nourishment, Movement, Connection, Reflection and Rest. Here is what to expect in each of these holistic focus areas during the 4-week Challenge:

NOURISH:

Begin by downloading and selecting from one of three nutritional Food Lists tailored to different wellness goals: Trail, Slope, or Summit, each designed to support a whole foods diet.
Calculate Water Intake: Use an online tool or follow the guideline to drink one-third of your body weight in ounces of water daily.
Document Your Diet: Consider keeping a journal of your meal planning, preparation, and consumption, either in a traditional journal or through an online resource.

MOVE:

Engage in Physical Activity: Participate in activities that increase your heart rate for at least 15 minutes per day. Include stretching exercises to improve strength and flexibility.
Track Activities: Use a wellness journal to track your physical activities and set gradual goals to increase the intensity and duration of your workouts.

CONNECT:

Daily Mindfulness: Dedicate time each day to mindfulness exercises that enhance connections with people, plants, and the planet. Engage in at least one nature-related activity per day, such as walking, gardening, beach combing or hiking.
Community Involvement: Participate in weekly Live group discussions or log in to your One Health Community Feed regularly to inspire others and build connections.

REFLECT:

Evening Reflections: Spend time each evening reflecting on the day’s events, emotions, and achievements. Include thoughts of gratitude and encouragement for your community.
Share Insights: Share reflections, thoughts and progress in the Community Challenges Feed or during group discussions. Please respect confidentiality during these times of reflection.

REST:

Set Sleep Goals: Decide on a personal goal for the number of hours you would like to sleep each night. Integrate short rest breaks into your daily schedule to improve mental, emotional and physical recovery.
Document Sleep Quality: Assess and record the impact of sleep on your well-being in a wellness journal or during your daily reflection.