Your 2021 EMPWR Challenge With Kelsey Wells

Kelsey TrainerProfile
Kelsey Wells

January 15, 2021

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This Sweat Challenge, I have something brand new that I want to share with the Sweat and PWR Communities: my EMPWR Challenge. I encourage you to join me in practicing the top five tools I personally use every day to care for my health and empower myself.

My mission in life is to help you to empower yourself through fitness — and this means caring for your total health and wellbeing. I truly believe that health is mental and emotional, as well as physical, so in the EMPWR Challenge you will find tools that help you to stay healthy in each of these aspects of your life. 

My EMPWR Challenge 

My EMPWR Challenge includes my five daily practices. They are proven strategies that you can implement and adopt as your own habits to help you to thrive and expand towards being your healthiest, happiest self.

1. Exercise

Plan to move your body for at least 15 minutes per day. You can do bodyweight workouts if you don’t have access to equipment, or any style of exercise that you personally enjoy!

On your rest days, this means stretching, walking or any type of active recovery

If you are joining the Sweat Challenge (you can join any time until Sunday, 31 January 2021) this will mean following along with me in the exclusive PWR at Home program! You can also follow my PWR programs on Sweat if you are undertaking this EMPWR Challenge after the Sweat Challenge is over. 

In my PWR at Home program for the Sweat Challenge you will find express PWR workouts, guided recovery sessions and regular full-length PWR workouts as well as cardio — there’s something for you to do each day. 

2. Meditation

If you haven’t meditated before, now is the time to give it a try! You can begin with five minutes per day. Pick a time that suits you, whether it is first thing in the morning or during a break in your daily routine. 

You can do guided or silent meditation — whatever feels the best for you. If you aren’t sure where to start, you might try one of these mindfulness meditation practices to begin. Even five minutes of meditation can help to calm your nervous system and your mind, so I encourage you to try it for yourself!

3. Positivity practice

Each day, implement one positivity practice. There are a range of options that you can choose from and you can try more than one over the course of the challenge. 

Some of the options you can choose include: 

  • Keeping a gratitude journal with three things you are grateful for each day

  • Writing a thank you note to someone 

  • Reciting positive affirmations

When you find a practice that resonates with you, stick with it! And don’t be afraid to update it as you grow and change over time. I guarantee that a regular practice like this will improve your resilience and outlook, enabling you to overcome barriers and step into your power.  

4. Write

Set aside at least five minutes each day to write — you can write absolutely anything, whether it’s a journal, a poem, recording a childhood memory or working on the book you might be dying to begin. 

Writing is a powerful way to tap into what you are thinking and the hidden thoughts you may be unaware of. I encourage you to just begin — you can use a dedicated journal or even the notes section of your phone to get started. 

5. Read

Dedicate ten minutes each day to reading something that either increases your knowledge, expands your imagination or brings you relaxation and joy. 

It doesn’t matter what you read, just choose something that interests you! You can read fiction or nonfiction. It doesn’t have to take a lot of time out of your day — you might choose to read for ten minutes before going to sleep at night, or make use of time on your commute. Just commit and fit it in wherever feels most natural to you.

Sweat is about so much more than your workouts

Feel your best - inside AND out

Together, we can EMPWR each other to live happier and healthier lives

I challenge you to join me and the PWR Community in this Challenge! At the end of the six weeks, if these practices have helped you in any way, I highly encourage you to continue these habits and make them a part of your life.

Kelsey TrainerProfile
Kelsey Wells

I’m Kelsey Wells, creator of the PWR programs and Redefine Fitness. I’ve been a certified personal trainer since 2016, am also certified in pre and postnatal fitness, and I want all women to feel self-acceptance and empowerment with my strength training programs.

Kelsey Wells

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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