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Michelle Ching
Chris Maldonado

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For Day 9, we are exploring another wellness subje For Day 9, we are exploring another wellness subject: resistance training. We all know we should be strengthening our bodies and muscles - especially as we get older - but there's something about dusting off a set of weights and a mat that can feel cumbersome.    If you've been finding yourself feeling mentally blocked around resistance training, consider insights from this article.    “For some people, the phrase strength training is intimidating, but it's enhancing your ability to move safely and effectively in your life,” she says. For example: Your ability to lift something and put it on a shelf, carry your groceries in the door, bend down and pick something up, or get up after you've fallen down. “Getting up off the floor requires you to recruit muscles in your upper body, abs, legs, and glutes."   And this excerpt…   “All exercise boosts mood because it increases endorphins…But for strength training, additional research that's looked at neurochemical and neuromuscular responses to such workouts offers further evidence it has a positive effect on the brain."   In the Day 9 slides today, we are sharing a snippet of how resistance training can support our aging, our brains, and even our mental health. Take a look at the slides below and as always, leave a comment or share a photo with the #10dayhealthcommitment hashtag and tag us.Today's Giveaway is another bundle of TFA - Bay Area swag (t-shirt, journal, and picnic blanket) @edwellcoaching @tfabayarea @rupadevrihan @boss_lex13 @cultiveit
We are kicking off Day 8 with a return to the abso We are kicking off Day 8 with a return to the absolute basics: hydration & sleep!    We all know how important water and rest are, yet they are often at the bottom of the list…Perhaps because they almost seem “too simple” to really work?   We are here to encourage you to embrace these simple strategies that don't require buying anything at the store!“Rest in the form of resistance can include naps because our bodies benefit from sleep and relaxation. However, it also encompasses removing ourselves from environments, institutions, practices, and people that are unsafe and toxic, where it's evident that our presence and voices aren't respected, listened to, loved, and cared for. Rest as the foundation of resistance means being restored and alert with a sharpened focus, which allows us to disrupt systems of power and privilege that are a threat to social progress and transformation.”Take a look at the slides below, and as always, leave a comment or share a photo with the #10dayhealthcommitment hashtag and tag us.   Today's Giveaway is a bundle of fun TFA - Bay Area swag (t-shirt, journal, and picnic blanket). @edwellcoaching @cultiveit @rupadevrihan @boss_lex13 educators thriving
We are on day seven of the #10dayhealthcommitment We are on day seven of the #10dayhealthcommitment hosted by @rupadevrihan @boss_lex13 @edwellcoaching @cultiveit @tfabayarea and educators thriving!We are back with another post from one of our #10dayhealthcommitment partners: Educators Thriving!   While there are a lot of conversations about well-being, it's often unclear what we mean when we say "well-being" and what specific strategies and interventions truly enhance our well-being. "Well-being" can feel like a fuzzy and amorphous idea.   Educators Thriving shares research-backed slides on how we can define "well-being" in the school context and three power questions we can ask ourselves daily to check in and enhance our wellbeing. Take a look below at the slides!    And as always, leave a comment with your answer to one of these questions or share a photo with the #10dayhealthcommitment hashtag and tag us.   Today's Giveaway: An acupressure mat and pillow set for pain relief!
We are on day six of the #10dayhealthcommitment  We are on day six of the #10dayhealthcommitment hosted by @rupadevrihan @boss_lex13 @edwellcoaching @cultiveit @tfabayarea and educators thrivingToday is a special day in the #10dayhealthcommitment because it's our first post from one of our partners: @edwellcoaching   We are halfway through the challenge and have explored lessons in three major topics: the intersection of health & justice, radical self-care, and rebalancing our bodies with mindful consumption of macronutrients. That being said, it can be hard to put these learnings (whatever speaks to you) into practice because we all have our own external constraints (busy work weeks, financial challenges, etc.) and our own internal roadblocks (our own complex relationships to food, health, and "wellness" culture).    For today's lesson, we invite you to try this activity “Off The Hook” for getting unstuck from Edwell. It's interactive and simple, and it might even make the process of getting unstuck about a roadblock related to prioritizing your wellness feel less loaded. We're looking forward to trying it out ourselves today; check out our reels and stories. And as always, leave a comment or share a photo!   Today's Giveaway: A FREE wellness coaching package from Edwell for any educator who tags a photo with the hashtag #10dayhealthcommitment, writes a comment about what you are working on “getting unstuck” about, OR just starts following @edwellcoaching today!
First, we (@rupadevrihan and @boss_lex13: co-host First, we (@rupadevrihan and @boss_lex13: co-host of the #10dayhealthcommitment) want to say that we were devastated to wake up to another mass shooting yesterday, and our hearts go out to families, victims, the local Monterey Park communities, our AAPI community and allies, and all human beings that are hurting.    We paused the #10dayhealthcommitment content yesterday to hold space for the pain and grief caused by these horrific acts of violence. We know the trauma in our bodies does not go away and many of our community member are still navigating grief and anger (and so many other feelings), so if you are not in a place where these teachings are what you need, feel free to close this post and take good care of yourself. Radical self-care is more important than ever.   Day 5 continues to bring awareness to the small dietary actions we can take to slow down inflammation and rebalance our body.    Check out today's IG post to learn more about the cellular benefits of how carbohydrates and fats reduce the risk of chronic diseases, along with some nutrient examples. Here are our suggestions: * try a brown rice/grain bowl * Add walnuts in yogurt snack or salad * Add avocado in one meal of the day * try a new nut butter on top of a whole wheat toastDaily Commitment: Commit to one act of adding complex carbs + fats.** Take a photo with #10DayHealthCommitment OR Share in the comments below your one actToday’s giveaway: We are giving away a beautiful cookbook by Luz Calvo and Catriona Rueda Esquibel (previously featured in our health commitment): Decolonize Your Diet: Plant-Based Mexican-American Recipes for Health and Healing
Welcome to Day 4 of the #10dayhealthcommitment!T Welcome to Day 4 of the #10dayhealthcommitment!Today will call attention to how chronic inflammation affects our bodies, specifically our immune system, and what nutrient-based actions we can do to re-balance an over active immune system or to slow down inflammation. We are bringing more awareness to our immune system and inflammation to bridge a connection on how external factors, such as cultural and social impact of colonization, affect our bodies on a cellular level.“Now it is short-sighted to see [heart disease, brain diseases, diabetes, and many other chronic diseases] as caused by individual poor choices in the context of a genetic predisposition. I see them as diseases that are virtually impossible to avoid because of the system in which we live, which generates a biological milieu of inflammation through trauma, chronic stress, environmental degradation, and damaged food systems.  I see these as diseases of colonization." - Dr. Rupa MaryaToday's Action: Commit to one act of increasing your protein intake. Take a photo and use the #10dayhealthcommitment or share a comment below. 👇🏾👇🏾👇🏾Today’s Giveaway: An essential oil diffuser!! “5 in 1 Functions: Our Essential Oil Diffuser can also be worked as a Humidifier/Aroma machine/Night Light/Gift decorations.”@tfabayarea @boss_lex13 @edwellcoaching @cultiveit Educators Thriving __________ #wellness #health #growth #community #water #nutrition #educators #leaders #commitment #10dayvirtualhealthcommitment #tfabayarea #edwell #cultiveit #educatorsthriving #partners #nutrition #movement #reflection #slowingdown #nourish #BIPOC #tfa #tfabayarea #tfabayalumni #edwell #cultiveit #educatorsthriving
Welcome to Day 3 of our #10dayhealthcommitment. To Welcome to Day 3 of our #10dayhealthcommitment. Today, we are exploring the topic of decolonizing our health.Decolonization of our health, specifically our diet, means dismantling colonial systems of power and knowledge through acts of remembrance, preservation, and reconnection to our common humanity, our ancestors, and the source of the foods we eat, also known as: our land. Read through our slides to learn more from practitioners and professors who share the belief that the recovery of people is tied to the recovery of food.Today's action: Commit to one act of building your awareness with food. Take a photo 📸 with #10DayHealthCommitmentWe suggest making a meal you typically eat more colorful aka: "Eat the Rainbow" 🌈🌈Examples: + Adding greens/veggies to your breakfast substituting your favorite fruit instead of a granola bar + Making a smoothie that has veggies + fruits + Adding some extra greens or pico de gallo + Trying a new vegetable or fruitDaily Steps:  1. Sign up for the daily email via co-hosts @rupadevrihan and @boss_lex13 accounts or check back here at @tfabayarea for the topic and action to consider each day. 2. Explore the topic of the day through the slides, IG lives, and more! 3. Enter the *daily giveaway* today by sharing a photo of a colorful meal and tagging #10dayhealthcommitment. We will announce a random winner daily.Today’s Giveaway: We are giving away a copy of Inflamed: Deer Medicine and the Anatomy of Injustice, a powerful book by Rupa Marya and Raj Patel** correction: “Decolonize Your Diet” is written by both Luz Calvo and Catrióna Rueda Esquibel**#wellness #health #growth #community #water #nutrition #educators #leaders #commitment #10dayvirtualhealthcommitment #tfabayarea #edwell #cultiveit #educatorsthriving #partners #nutrition #movement #reflection #slowingdown #nourish #BIPOC #tfa #tfabayarea #tfabayalumni #edwell #cultiveit #educatorsthriving
We are ready for day two of the #10dayhealthcommi We are ready for day two of the #10dayhealthcommitment hosted by @rupadevrihan @boss_lex13 @edwellcoaching @cultiveit @tfabayarea. The winner from the day 1 giveaway will be announced shortly!Today's topic is radical self-care and we are sharing some incredible teachings from prolific civil rights activist Alicia Garza. “What I think self-care actually means is having and integrating a practice of putting yourself in front in a world that does not encourage us to be alive, stay alive, to take care of ourselves, to feel okay about stepping back or stepping aside so that we can nourish ourselves to be in this world another day," says Alicia Garza. Read through our slides to learn more about the origin and practice of radical self-care.Today's action: Commit and share one act of radical self-care that you plan to do for yourself today in the comments. 👇🏾Examples: + Schedule a therapy or coaching session + Take a nap or rest + Drink water + Spend time on nature + Move your body + Spend time with loved ones + Take some alone time for yourself + Set boundaries around work and/or contexts that drain youDaily Steps:  1. Sign up for the daily email via co-hosts @rupadevrihan and @boss_lex13 accounts or check back here at @tfabayarea for the topic and action to consider each day. 2. Explore the topic of the day through the slides, IG lives, and more! 3. Enter the *daily giveaway* by sharing your action in the comments. We will announce the winner at random daily.Today’s giveaway: We are giving away of Rest Is Resistance: A Manifesto, an incredible book by Tricia Hersey of @thenapministry! #wellness #health #growth #community #water #nutrition #educators #leaders #commitment #10dayvirtualhealthcommitment #tfabayarea #edwell #cultiveit #educatorsthriving #partners #nutrition #movement #reflection #slowingdown #nourish #BIPOC #tfa #tfabayarea #tfabayalumni #edwell #cultiveit #educatorsthriving
Today is the first day of the #10dayhealthcommitme Today is the first day of the #10dayhealthcommitment hosted by @rupadevrihan @boss_lex13 @edwellcoaching @cultiveit, educators thriving, and of course, us @tfabayarea!This is a gentle invitation to shift a little attention to yourself, your needs, and your well-being in community. ❤️Steps: 1. Sign up for the daily email via co-hosts @rupadevrihan and @boss_lex13 accounts or check back here for the topic and action to consider each day. 2. Explore the topic of the day through the slides, IG lives, and more! 3. Enter the *daily giveaway* by sharing your action in the comments. We will announce the winner at random daily.Today’s action: Share one wellness intention that you want to live into for the next 10 days in the comments.👇🏾Today’s giveaway: A 90 min strengths coaching deep dive session with certified strengths coach @rupadevrihan which includes an assessment code for the brand new @cliftonstrengths Leader report

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