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Week 8
schedule:

Sunday, March 14th - Essential Oils 101
Tuesday, March 16th - Dr. Jacob Calder - Ergonomics & Posture in 
Saturday, March 20th~ ZOOM-Ba 
 

FINALE RAFFLE - Adults & Students - Sunday March 21st at 7:30PM                                                             

Weekly video

Mini Hypno Boost for a Peaceful Night Sleep:

Weekly Pic:

Amy D. practicing selfcare by getting a pedicure.​
A HUGE THANK YOU to the presenters for our health & wellness challenge.
Please be sure to click for more info!  

Youth from Madison youth and family services

Mary's Culinary kitchen

Welcome.

                          Most of us can agree that the year 2020 was…..., well…., not quite what we expected and has left many of us feeling more anxiety, stress, and general feelings of unhappiness. Taking advantage of the start of the new year, The Barn has created a health and wellness challenge for students and adults interested in making changes for the new year. 

How it works:

Starting with three main components of self; Mind, Body, & Soul, participants will be given different tasks to choose from that they can complete and track on a daily basis. These challenges will be given a point value and will be recorded once a week so that totals can be added up. Every Sunday there will be a themed workshop and check-in that will be separated in three groups, 4th-8th graders, 9th-12th graders, and adults. There will be informational videos posted to our website and social media as well as live workshops with helpful tips and activities. Contributions of information, presentations, or even inspirational memes are welcome, email them to us at madisonartsbarn@gmail.com. ​
The conclusion of the New Year, New You Health and Wellness Challenge will be Sunday March 21st, 12pm. Details will come when we get closer to the date but will include the giving out of prizes and raffle tickets to award everyone’s success.

Mind, body, & soul:

Below there is a list of challenges and explanation as to what they mean.
Each one is given a point value and the frequency at which you can accomplish them.
Some of them are daily, weekly, or a Bonus with a limit of times it can be claimed for points. 
Please Do Not feel like you have to do them all. Choose the ones that align with your goals. 
Please be honest in your accomplishments. If you cheat, you only cheat yourself.
More the Merrier. Get more involved so you can have fun doing the challenges together! 
A simplified version for you to print out and keep track day to day is available HERE.
Questions: madisonartsbarn@gmai.com
Saturdays at noon
​FREE Zoom-ba classes 
    Join our Energetic dance teacher as she goes through this fast paced yet easily executed routine while grooving to the upbeat music. Participants can keep cameras off for privacy, so it is like having a private instructor in your own home!!

March 4th, 5:30pm
Free Cooking Class with Mary!
    Join us LIVE for a FREE ONLINE cooking class and learn how to make Poblano Enchiladas with Mary’s Culinary Cooking. 

March 11th, 5:30pm
Elevate Your Positivity,
​a FREE Online Workshop
    Life Coach Dana Hilmer is an unshakable optimist dedicated to helping you ignite your potential so you can be the person you most want to be.   ​
 March 2nd, 7pm
Free Yoga Class ONLINE
    Life Full Yoga will be doing a FREE online yoga session. Life Full Yoga includes a holistic approach based on knowledge of anatomy, personal training, pilates, and yoga. 
​ Classes are multi-level. ​All are welcome. 


March 9th, 7pm
​A Funny Relationship Between Stress & Health
    A FREE Online presentation by John Mastrobattisto from Shoreline Chiropractic.  


March 14th, 7pm
Essential Oils to Relieve Stress 
​    Cindy Marsella, a Certified Holistic Health Counselor and Wellness Advocate will be sharing with us how to use natural medicine and essential oils to Relieve Stress and so much more​
March 16th, 7pm
Ergonomics and Posture in the Workplace (especially work from home!) ONLINE
    Dr Jake from Shoreline Chiropractic will be discussing how so many of us today work in sedentary jobs that require that we sit for most of the workday, However, whether at a desk, or at a football game, or in front of a television set, good posture is imperative for optimum spinal health. 
 The Barn is a very small non-profit that runs on the income generated from our programs and generous donations from our wonderful Patrons and Supporters. The Barn empowers young people to pursue their interests and passions: encouraging a sense of community through creativity, music and the arts in a safe and supportive environment. The Barn strives to never disappoint a child due to the family's inability to pay.

Please help us continue our mission by donating today. Any amount is greatly appreciated and will directly benefit the youth in our community.

This week's challenges

Challenges That Improve the Health & Wellness of Your MIND
  • Daily Challenges:
    • 8hrs of Sleep (5 pts) Get at least 8 consecutive hours of sleep at night.  There is substantial evidence that lack of sleep can create a less efficient and effective mind.  Try it out and see if it works for you and earn some easy points. 
    • Read for 30 minutes (5 pts) Exercise your mind by reading WHATEVER interests you; a book, a magazine, an online article, maybe a comic book….. Mandatory reading for school or work does not count toward this challenge.
    • Make Your Bed: (5 pts) Making your bed gives you a jumpstart for the day and a start off on the right foot by leading with a task being done. At the end of the day, you have a nice snug set up for you to crawl into no matter how you feel. 
    • Let It Go (5 pts) - Having a to-do list is great for organizing, but oftentimes we can overwhelm ourselves when the list becomes too long or when we aren’t able to complete it. At the end of the day, if there are items on your list that are undone at the end of the day, find one that is ok to “let go”. Can it be pushed until tomorrow? If so, let it go, and most importantly, don’t make yourself feel bad about it either. Accept that you did your very best and keep moving forward!
    • Practice Play (5 pts) When is the last time you were silly, used your imagination, or just played for fun? Adults and even sometimes kids, take things way too seriously. Setting time to have a kitchen dance party, play a family board game, or lip sync battle can boost your mood! Find something fun and silly to do, channel your inner child, and do it! 
    • Make a To-Do list for the day (5 pts) Making a list of the things you would like to get done for the day can be helpful as well as give you a sense of accomplishment/boost to your mood as you check them off. 
    • Do something Artistic (5 pts) Participate in something that qualifies as performing arts, fine art, music, theater or crafting. Not considered an “artsy” person? This task includes watching a play, musical, etc. (sorry, movies are more entertainment in this instance)
    • No Social Media: (15 pts) ONE WHOLE DAY with No Social Media; ie, Instagram, facebook, tiktok etc. What will you do with all that free time? You could read, spend time with your family, or maybe play a board game.  
  • Weekly Challenges:
    • Make a goal for your Mind: (5 pts) Think of and write down a goal you would like to accomplish this week in the category of improving the health and wellness of your Mind. Examples can be: Read something educational, learn a new word a day, Do a wordcross, sudoku, or another type of puzzle….etc. 
    • Complete your Weekly Goal: (10 pts) Complete the goal you wrote for improving your health and wellness of your body. 
Challenges That Improve the Health & Wellness of Your BODY
Daily challenges:
  • Exercise (5 pts for every 10 min of Exercise) All levels of Abilities can do this. Take a walk, take a yoga class, whatever you can do in ADDITION to your normal routine. 
  • Eat 7 servings of Fruit/Veggies (10 pts) Eat a combination of seven or more servings of fruits and/or vegetables throughout the day. Fresh is better but any kind is better than none.
  • Eat two meals NOT in front of a screen (10pts) With the pandemic, most everyone is working and learning from home, as well as trying to relax there too. It’s become a rising trend for everyone to eat more than one meal in front of a screen, weather computer, tv, or phone. Distracted eating can actually cause you to overeat because we don’t allow our brain time to send the “I’m full” signal to our stomachs. Eating in front of a screen can also cause added eye strain and stress because we do not allow ourselves a break from blue light (and work!). Try and step away from your screen for your meals and enjoy the down time!
  • Took my time eating (meal took 30min + to finish) (5pts) Distracted eating is a real thing- when we rush through our breaks, we cause ourselves to overeat, as well as ingest too much air, which can lead to severe indigestion and stomach problems. When we take the time to savor our food, we not only enjoy the experience more, but will eat less (with less bloating). 
  • Drink 7 cups of Water (10 pts) Consume 7 glasses of water today. Water is an important part of the human body and those who tend to not drink any can get headaches and other symptoms of dehydration.
  • NO ARTIFICIAL SUGAR: (10 pts) Do not eat or drink ANYTHING with artificial sugar in it for an entire day! This will not only improve the way you feel, but will help prevent cavities. 
  • Trade out one cup of coffee (or for adults- wine) (5 pts) Try to trade out one glass/cup for another healthier beverage. Try caffeine free tea or sparkling water. Let’s be real, we just survived 2020 and coffee and wine were staples for adults in many households. Caffeine and wine can be beneficial to adults, in small portions, but they can also lead to extra problems. Weight gain, dehydration, and difficulty sleeping are all common side effects of too much indulging.
  • No Electronics 1hr Before Bed: ( 5 pts) Turn your phone off an hour before going to bed. It has been proven to increase the quality and quantity of your sleep, and maybe help you get 8hrs. 
  • Weekly Challenges:
    • Make a goal for your body: (5 pts) Think of and write down a goal you would like to accomplish this week in the category of improving the health and wellness of your body. Examples can be:  getting stronger, taking a dance/karate class, taking a daily vitamin, etc. 
    • Complete your Weekly Goal: (10 pts) Complete the goal you wrote for improving your health and wellness of your body. ​
Challenges That Improve the Health & Wellness of Your Soul
  • Daily challenges:
    • Talk to an “Old” Friend or Family Member: (5 pts)  Contact someone you haven’t seen or spoke to in awhile and catch up. Sometimes life gets so hectic and overwhelming that it becomes hard to keep in contact with people. Reconnecting with someone who you haven't spoken with might remind you of how much you enjoyed their company and lift your spirits.
    • Be Kind: (5 pts) Perform one random act of kindness today. Something simple as holding the door can change the mood of someone and start a chain of kindness. 
    • Donate or Volunteer: (10 pts)  Make a donation or volunteer for a local organization like an animal shelter, religious organization, or food pantry.
    • Smile: (5 pts) Smile at least THREE people today. It is amazing how something as simple as a smile can change a person’s mood for the better.
    • Meditate 15 min: (5 pts)  Engage in 15 minutes of meditation/self reflection or journaling.
    • Meditated or QiGong 15min (5pts) Meditation is a wonderful way to refocus your mind and help clear racing thoughts. QiGong is another variation on meditation and focused breathing, it involves simple flowing movements combined with focused breathing to help relieve stress, anxiety, and encourage flexibility and strength. There are many benefits to QiGong and anyone can do it! Check out the resources page for youtube videos to help guide you.
    • Cared for yourself: (10 pts) Indulge in a self care ritual. This means doing something that makes you feel better like taking a bath, giving yourself a facial or just staring at the stars. 
  • Weekly Challenges:
    • Make a weekly goal for your Soul: (5 pts) Think of and write down a goal you would like to accomplish this week in the category of improving the health and wellness of your Soul/Heart.
    • Complete your Weekly Goal: (10 pts) Complete the goal you wrote for improving your health and wellness of your body. ​
Bonus Challenges​
  • Send us Content: (10 pts)  Share with us Healthy Mind content that we can use on our website/social media. This could be videos, diagrams, forms or articles. (Max of 20pts per week)
  • Take a selfie! (10 pts) Take a picture of you doing any of your improving the health and wellness of your mind challenges, then upload to your weekly google form. This can only be done one time a week. (Max of 20pts per week)
  • Attend Weekly Check-in: (15 pts) Attend the weekly live zoom check-in/workshop on Sunday. High Schoolers meet from 12PM - 1PM and Middle Schoolers meet from 1PM - 2PM
  • Be a Positive Peer: (5 pts) Encourage or support a fellow challenge participant during weekly check-in (points given by moderator)
  • Submit Weekly Google Form: (15 pts) Complete the Google form that will be emailed to you once a week. This will help us keep track of your points to be used at the end for raffles and prizes. Can be Done Once a Week.
  • Additional bonus challenges will be given during the weekly check-ins.
The Barn’s New Year, New You Health and Wellness Challenge offers general information and guidance in the areas of healthy living, mental health, fitness, and nutrition. The creators and contributors of this program are there for guidance and support and are NOT medical professionals, therefore the use of information given throughout this challenge should be at participants own risk and should not take the place of medical advice. Participants, or their parents/guardians should consult their physician or other healthcare professional before starting any fitness or nutrition programs to determine if they are right for their needs and abilities. Participants should NOT start a fitness and/or nutrition program if their physician or health care provider advises against it. 
​© The Barn. All rights reserved.
Photo used under Creative Commons from marsupilami92
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