Wellness Challenge

The CCCBA Wellness Committee encourages all members to make taking care of themselves a priority!

A New Challenge Every Two Weeks!

Wellness Challenge with Title

The CCCBA Wellness committee encourages our members to make taking care of themselves a priority. For the first half of 2022 we will be holding a Wellness Challenge with a new challenge every two weeks. We will update this page with a variety of resources for each challenge.

You can browse this page for ideas, activities and resources and/or join us on Zoom on select Fridays at Noon to discuss your experience, find inspiration and learn about the upcoming challenge. Please join us!

Register for the Wellness Challenge

Join us on select Fridays at Noon to discuss your experience with the challenge and get support and ideas from other.

Zoom link

Meeting ID: 815 8008 2376

Passcode: 470732

January 7 – Kickoff

Join us with a fresh start in the new year to learn how the Wellness Challenge will work.

February 25 – Diet Adjustment

We have all heard the phrase, ‘You Are What You Eat’ which means that it is important to eat good food in order to be healthy and fit.  This week’s challenge will include suggestions to improve your wellness by modifying what you put into your body.


Increase your water intake
• Drink a glass of water with every meal
• Fill up a container at work each morning and drink before you leave work

Keep a food journal
• Log in your food and drink for a week to determine when/what you are eating/drinking. Use the information to make adjustments.
• Consider an app – MyFitnessPal
• Take a picture of everything you eat
• Consult with a nutritionist. www.vitalandwell.com

Add healthy food
• Add a fresh fruit a day
• Add a vegetable a day
• Pack a well-balanced lunch for work
• Eat breakfast
• Eat more lean protein

Avoid less healthy food
• Decrease your salt intake
• Give up processed food
• Don’t eat processed sugar
• Give up alcohol
• Pick a day or two to go meatless
• Give up dessert
• Give up snacks
• Purge your pantry of unhealthy temptations

Eat less/differently
• Measure your servings
• Use a smaller plate for meals
• Portion your snacks
• Start your meal by eating your vegetables first
• Skip the starch – protein and vegetables only
• Avoid takeout – try a new recipe
• Only eat while sitting at a table

March 11 – Reevaluate and Reorganize

Do you feel stressed, overwhelmed, or distracted? This week’s challenge will help you to identify which aspects of your life – work, home, family, self-care, or anything else – may need some tweaking and will provide you with some tips and resources to help you regain some control and balance!

March 25 – Reconnect – Reach Out

Feeling socially connected, especially in an increasingly isolated world, is more important than ever.

Friendships offer a number of mental health benefits, such as increased feelings of belonging, purpose, increased levels of happiness, reduced levels of stress, improved self-worth and confidence.

In the next two weeks, make an effort to reach out by telephone or meet in person with a friend or family member that you have not spoken with or seen since the start of the pandemic.

It is rare to receive handwritten correspondence.  Consider rekindling written letter-writing with someone you used to correspond with by snail mail.

April 8 – Strength Training

This week’s challenge involves strength training activities with the goal of enhancing your quality of life by improving your ability to do everyday activities and protecting your joints from injury.

April 22 – Shopping / Cooking

Are you in a cooking rut? Do you struggle to eat healthy meals that are also family-friendly? If so, check in with us this week as we provide tasty, quick, fun, and healthy shopping and cooking ideas that the whole household will enjoy. This challenge may involve a group field trip to a local farmer’s market and, as an added bonus, local caterer and chef, Lesley Stiles, will join our discussion!

May 6 – Disconnect

Discover strategies and techniques to allow to step into and out of the office with ease.  Drop your phone, tablet, and computer, and disconnect!

May 20 – Try Something New

Learning new skills can improve mental wellbeing by boosting self-confidence and building a sense of purpose and helping to connect with others.

In the next two weeks invest time in learning a new skill or improving one that has become rusty.  Try Duo Lingo to brush up on the language you studied in high school or college. Pick up an instrument you may have played in your youth and brush up using YouTube tutorials or pick up a new instrument like Ukulele.  Teach yourself a hobby like knitting or needlepoint.

June 3 – Gratitude

In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve health, deal with adversity, and build strong relationships.

Spend time each day thinking about what you are grateful for in your life – both small and big things. Start a gratitude journal, have your family talk about what they are grateful each day at dinner or before bed, post about it on your social media feed.