Wellness In Progress: April 2025

[itsfi]

April 2025 BWell Card

We're already into month 4, BIC. I don't now about you, but keeping up with some wellness activities has been a bit more challenging lately. Incorporating a few new activities to this wellness bingo board this month to help with a refresh to our self care activities. 

▶️  How To Play - There are several ways to go about this wellness challenge, including, but not limited to:

• Go for BINGO, 5 consecutive squares, whether they be 5 squares in a row, in a column or diagonal
• Pick a row or column and work your way through the activity noted - you can aim to do a square a day, moving on to another row or column each week.
• You can pick a different square you want to work on for each week
• Select activities that interest you or challenge you and work towards checking off those squares
• Choose at random what self-care activity you want to engage in for the day

Feel free to check back in weekly, periodically or near the end of the month with your progress on your BWell Card. We love hearing about and being inspired by what you're doing for your self-care.

☑️  How Do I Earn A Square? - Do an activity that fits within the activity described in the square. For a more detailed description of the self-care activities listed in the squares or examples of how you might go about those activities, check out April 2025 BWell Activities. These are just examples or suggestions, of course; if you have a self-care activity that falls within that description, mark off that square as being completed! Feel free to share your progress and activtities you've undertakend. 

⚠️  Make Adjustments As Needed - We are all at different stages of our wellness / self-care journey. While it can be good to challenge ourselves, sometimes, it's best to take make adjustments. I'm not at expert at this at all, and if there's an activity that is not something you are ready for, or one that you should not engage in, make the adjustments you need to, or just skip that square altogether.

• Be Safe. Consider weather conditions and your health and physical condition before engaging in any activities listed. For activities you're unsure of, especially the physial ones, before starting an activity, consult with your physician or health care professional before make any adjustments, if and as appropriate.

• Duration For Activities. As you will see, some activities include in parenthesis a time period. These are arbitrary and should be taken as a suggestion. If you are able to safely spend more time performing the activty, go for it. If it's better to start out with a shorter time period, do so. If you're starting out or are aware of certain conditions that may make it more challenging to engage in the activity listed, please discuss with your physician or health care provider before starting, and adjust accordingly.

Practicing wellness is a process, one that takes time and effort. Sometimes it's about finding what works for you, while other times, it's all about hitting your stride and maintaining your routine. We have our good days ... and our bad ones. Self-care can be a very personal effort - what works for one person may not work for someone else. And, that's okay. It doesn't hurt to have some support and encouragement along the way. Or just knowing that there are others working towards wellness. Wellness takes work. Let's do the work together, BIC!

[CorgiMommy]

@ather sounds like fun, nothing like a walk to refresh and clear your mind

[ather]

@CorgiMommy  I agree! It’s also helpful to burn off an excess energy my little man has! 

[itsfi]

It's great to get outside, and yaaay to sunscreen! Oh, a weighted vest @ather? I'm going to have to look into that more. I have to share that when I first read your post (too hastily, clearly), I read it as you wore a 42 lbs weighted vest and my whole body hurt thinking about that. 🤣 42 minutes is an impressive amount of time to be walking with weights as well though!!! Wow, look at you! 💪

[ather]

@itsfi  Omg I think I would die with a 42 pound vest on. Some days the 20 pounds is to heavy!! But most days my 20 pounds feels good! Yes! You need to look into it. I like it’s an easy add on and under my coat it is hidden! Summer won’t be hidden but for now it is! We have a loop we do it’s around 35-42 minutes depending how slow we walk. There’s 2 playgrounds on route so we stop and let little man play but I pause my walk. So I was outside closer to 1.5 hours! 

[itsfi]

That sounds like such a fun day @ather! And one that could fit the "Spend Quality Time With Loved Ones" square. 2 playgrounds?!!! The little guy must have had such a good time. It's awesome to see how much joy kids have running around and exploring the different structures (or just the open space) at playgrounds! 

20 lbs?!!! That's impressive. I think I'm going to get a weighted vest; ideally, something that's adjustable. I'll start out with light weights and work my way up. Slowly. But, surely. But ... slowly. 😆

[ather]

@itsfi  Yes!!! Tonight we played tag with some friends! Some how I ended up being “it” most of the time! Luckily I took the weighted vest off before running around! I will not repeat my broken ankle from last year!!

Yes!! Get one!! I love my weighted vest! I think the ones you can add and remove are the best! I just got a good deal on my 20 pound one! But it seems to work good I’m use to it now! 

[itsfi]

Mine was delivered today @ather. I'll pick it up on my way home and my plan is to wear it around the house so I get accustomed to the feel of it while doing things. Excited to go for a walk with it - thank you!

Love it when you find a deal - 20 lbs is impressive. You're #goals, ather!

lol, it's funny how often the adults are "it" in a game of tag or in so many games for that matter! The kiddoes get so excited for that and it's a good workout for all. 

[ather]

@itsfi  Yay!!! I’m so happy it arrived! I hope you love it!!😍 

I agree. Kids love when adults play! It’s so cute! I was lucky to play lots of Lego tonight! In between getting the downstairs ready to paint! 

[Samtian]

Let's get this party started! 

• Soak up the sun- I had 2 days of a photography workshop...and you aren't going to believe this...but I wore sunscreen! Fenty Beauty by Rihanna Hydra Vizor Broad Spectrum Mineral Sunscreen Spf 30 Moisturizer It smelled divine. First day I applied it once, and only a little redness on the bridge of my nose. I had high hopes! Next day I applied every 2 hours and I got burnt! 
• Motivational Quotes- Doubt kills more dreams than failure ever will. I am the kind of person that is like a coward. I won't do things because fear of failure is one of my biggest fears. I have to try to overcome that, especially if I want to be a better photographer. 
• Practice Gratitude- I was extremely grateful for the instructors and sponsors at the workshop.
• Seasonal Fruits- I don't know about seasonal but today I had some glazed pineapple, and I don't like pineapple. So I'm counting that.
• Hydrate- I finished a Cirkul flavor the other day.
• Compliment Myself- During the shoots I was thinking...I TOOK THAT?!
• Have a Healthy Meal- I'm going to say the tacos I had were healthy, if it's not fast food I say it's healthy.
• Pay if forward- At my next event there's a lot of classes available but you can only take 11. So I am going to share my notes with someone else who is new there for a class I got they didn't.
• Try something new- I tried videography....that'll be a major work in progress.
• Hit pause- Friday I was having really really bad anxiety while trying to drive to Utah and in SLC, let me tell you Utah drivers are almost as bad as NYC drivers...almost. I've driven SLC a lot but for some reason my body was freaking out, lack of sleep didn't help. Once I got to my destination I had to pause and wind down.
• Work towards better habits- I am an over eater, I eat way more than I need to. I'm trying to cut back on eating so much.
• Exercise- During a photoshoot there is a lot of squats happening. I had 2 days worth. Plus walking in sand. 

[curlychiquita]

Sounds like a great photography workshop. Good for you for wearing sunscreen, @Samtian!

[CorgiMommy]

That photography workshop sounds awesome @Samtian 

[ather]

@Samtian  Wow!!! Amazing work! I agree tacos are healthy! I make them at home and I add black beans to give extra fibre!! 

[itsfi]

Wow, wow, wow @Samtian! 👀 Look at all those squares. 😍😍😍 Talk about getting the party started! We all have self-care focused activities that are more challenging for us than others. That being said, I'm looking at your check-in here, and I'm just gobsmacked!! and inspired by the activities you chose to work on - there are definitely quite a few that are objectively harder to do or work towards. Brava to you!!! 👏👏 (btw, love the confetti to mark off a square! ❤️)

That Fenty SPF is a good one; it's well liked by others here on BIC, including myself and I think @danielledanielle as well. 👍 I'm particularly pleased you wore sunscreen. 🙌 Your photography workshop sounds amazing. It's been really heartwarming for me to hear that you are attending these workshops. You have a gift for it and, it's just very touching to see and hear the ways you work on your craft! And, yes, "YOU took that shot!" You're a phenomenal photographer, samtian!

Yum, tacos! I love tacos. 🌮 *adding tacos to my list of things to make. Nom, nom, nom. Also a fave among some BIC folks - am I right, @Shosh85?!! 

Wait, wait, wait, you don't like pineapple?! Samtian!!! 😲 First, avocaDOs and now, pineapple. You're killing me. 😟

and by "a little bit high", I mean really high! Excellent, excellent work!

[Samtian]

@itsfi 😈 Yep I don't like pineapple! Kiwi, coconut, or strawberries. 

[itsfi]

Hmmm... interesting. 🤔 I've grown more fond of kiwi in recent years. Coconut depends. Strawberries, best dipped in chocolate. So, what fruits are @Samtian-approved?

[Samtian]

@itsfi Haha funny enough I just had a little bundt pineapple upside down cake and it was delicious. But I couldn't taste the pineapple. I love cherries, apples, blue/black/berries, raspberries, limes. Sometimes watermelon and mandarin oranges, bananas. 

[itsfi]

Those are excellent fruit choices @Samtian. I’m especially happy that berries are in season now! 🫐🍓

[itsfi]

Description and examples of the wellness activities for the April BWell card by row. There are some oldies-but-goodies as well as new activities included for this month. Excited to see what activities everyone undertakes.

FIRST ROW:

* Soak Up The Sun (Remember SPF): If the sun is out where you live, take advantage of it and get some vitamin D in the process, and remember sunscreen! Some outdoor activities you might consider include: 

- having a picnic with family and/or friends

- going for a brief walk with a coworker during lunch or for coffee break

- gardening - fruits, veggies, herbs, plants, flowers 

- going for a walk before or after dinner with your pets, neighbors, friends, family

* Motivational Quote(s): Is or has there been a quote or quotes that you find motivating or uplifting, be it about self-care or otherwise? Take some time during the day to give it some thought, to really soak it in.

* Practice Gratitude: What or who are the things or people you are grateful for? Some examples for practicing gratitude, include but are not limited to: 

- Making an effort / carving out time in your day to be (more mindful) of the people, events and things in your life this week that you are thankful for

- Letting someone know in an email, text, in person, etc. that you are grateful/thankful for them or for something they did

- Writing in a journal about the people, things you appreciate

* Seasonal Fruits & Veggies: Incorporate seasonal fruits & veggies into your meals and snacks - if you don't have seasonal fruits and vegetables readily available to you, go with the ones you have. Make a delicious salad, juice, smoothie, meal, or just munch on them by themselves. 

* Read - Audiobook - Podcast - TV / Movie: Give yourself a time out from the demands of your day and unwind for 10, 15, 20, 30 minutes or an hour or two this month with a book, audiobook, podcast, TV or movie. 

SECOND ROW: 

* Hydrate: Whether it's eight (8) - 8 oz of water, half your body weight or some other figure, get in your daily water intake. Hydrate, hydrate, hydrate!

* Compliment Yourself: For many of us, there are far easier things to do than compliment ourselves, but saying positive things about ourselves to ourselves or out loud can foster a balanced, internal dialogue, even if it may feel awkward. A few things to consider trying include:

- Mindfulness: Reflecting on your positive qualities. Start with just one.

- Morning affirmations or Evening Reflections: Start your day with positive, encouraging words, or end your day reflecting on something great that day. Or, do both.

- Acknowledge your achievements, big or small. 

- Write down things you appreciate about yourself. It's okay to start with just one, as well.

- Acknowledge and accept the compliments or kudos you've received from others. 

Have a Healthy Meal: Whether you're cooking at home, going out, getting take-out, reheating leftovers, etc., sit down, slow down, and practice self-care by nourishing your body with a healthy meal. 

Aromatherapy: Fragrance can help to calm or lift your mood. It can evoke nostalgia, transport you back in time, bring back memories and feelings. Light a candle, diffuse essential oil, reach for your wax melt. Or spritz your favorite perfume or use a scented body lotion or shower gel. Or fill your home with fresh flowers or herbs, from your garden, a nursery or florist, the local farmer's market, etc.

Prioritize Sleep: Quality sleep - a well rested brain and body - can play a crucial role in our wellness, our wellbeing. It can be hard to make time for it with all the things we have on our plates, but every effort counts. A few ways to prioritize sleep include:

- Limiting your screen time or unplug from electronics as you prepare for bed

- Creating a wind-down pre-sleep routine and work on keeping to it consistently 
- Going to bed and wake up at the same time every day
- Avoiding a large meal, alcohol, and caffeine before bed

THIRD ROW:

* Pay It Forward: This square involves doing a good deed for someone else, with no expectation to receive anything in return. There are several ways to "pay it forward", including, but not limited to:

- Being kind: Offer a sincere and meaningful compliment. Actively listen to someone when they're speaking.

- Being courteous: Let someone go in front of you in line at the store, on the road. Return someone else's shopping cart.

- Being grateful: Be grateful for the kindness of others; accept someone else's help or offer for help. 

- Being generous: Offer to help someone with their errands, chores. Share your knowledge, skillset, expertise.

- Being positive: Offer kind and encouraging words to someone. 

- Donate: your time, money, or goods. If you're spring cleaning your house, consider donating clothing to a shelter or canned food to your local food bank

- Volunteer: your time at a local animal shelter, soup kitchen, place of worship, retirement home, etc.

* Music - Listen, Play, Sing, Dance - do one, all or any combination of these activities with your favorite tunes. Use music to jumpstart your morning, put some pep in your step in the afternoon, and/or help you to slow down and unwind in the evening. 

* Free Space: This is your square to check off for doing something related to your wellness, or, doing nothing at all (which, for some of us, may be one of the most meaningful forms of self-care).

* Try / Do Something New-To-You: Has there been a new coffee drink you've been wanting to try? A puzzle, game, or activity you've been wanting to give a go? A lipstick or sheet mask in you current collection you haven't gotten around to using? A hair care product or fragrance you've been eyeing for the spring savings event? Or a new form of exercise that has piqued your interest? Give it a try. 

* Hit "Pause" (10 Minutes😞 Sometimes we just need a breather, to take a "pause" in our day. Whether it's giving yourself a "time-out" to just exhale or stopping to smell the roses / flowers (or picking up a small bouquet), take 10 minutes (or two 5-minute breaks) in your day to just take a breather.

FOURTH ROW:

* Work Towards Letting Go ... Of A Bad Habit: We all have them. Whether it's leaving the lights on, not getting enough sleep, checking your phone while someone's talking to you, spending too much time on social media, neglecting yourself, etc. Take a step, even if it's baby steps, towards resolving the bad habit or reducing its negative impact.

* Quiet Time - Journal - Meditate - Breathe:  Carve out 5+ minutes to reflect on your day, whether at the start of it, in the middle of it, or at the end of it. 

* Treat Yourself: What does it look like to treat yourself this month? Is it a cup of coffee? Brunch with friends? An extra 10 minutes in the shower? Picking up a new pair of shoes or lipstick? Getting a mani or pedi? Going for a leisurely walk? Doing something fun and creative? Go for it. 

* Quality Time with Loved Ones: be it your partner, significant other, family, friends, fur babies. Carve out time to be with the ones you love and who love you.

* Exercise (30 minutes😞  Are you into yoga? running? boxing? HIIT? weight lifting? barre? hockey? cycling? soccer? swimming? walking? hiking? Let's get our bodies moving! Make adjustments as necessary for your physical condition. Remember to be mindful of your limits and be safe. Consult with your physician or healthcare provider, if and as necessary. 

FIFTH ROW: 

* Digital Detox Before Bed (30 Minutes): Electronics off, cell phones and laptops put away (unless you use an app like Headspace or a Kindle for reading to unwind), at least half an hour before it's time to turn off the lights and call it a night. If 30 minutes is too much, start out with 5 or 10 minutes (or a period you're comfortable with) and work your way up. 

* Springtime Stroll: If it's safe to do so, head outside and get some fresh air. Ahhhh! Go for a leisurely (or fast) walk or hike. Depending on the weather where you live, you may need to bundle up before heading outdoors - for some of us, it's still chilly (and possibly wet or snowy) this time of year - or it may be best to just stay indoors. Remember sunscreen, to stay hydrated, and for some of us, to be prepared for battling seasonal allergies.

* Financial Wellness: Financial well-being is a form of self care, and can take on many approaches, including but not limited to the following:

- Create a realistic and reasonable monthly budget

- Track your spending, on your own, through an app, etc.

- Set financial goals for the future, on your own or with a financial advisor

- Listen to a financial, money or investment related podcast

- Save money every month - to invest, for a treat, etc.

- Hit "refresh" - not all of us are great with managing our money. We may have some habits we need to let go of or manage better, be it with past expenditures, etc. Here's a chance to do some financial "spring cleaning" - out with old bad habits, and in with better ones. 

* Revisiting Resolutions: For those who made resolutions at the beginning of the year, here's a chance to revisit them - how are you doing? Are they ones you want to or should continue with - or work on restarting? For those who have rotating goals throughout the year, how's it going? Anything that needs to be revisited? Here's a chance to pick something we chose to work on (or want to start/restart working on) and give it a fresh start. 

* Stretch (30 Minutes😞 Go for a full body stretch or focus on one or more body parts. For example, if you sit in front of a computer all day, consider spending a good chunk of this time on your hands and wrists, along with your neck, shoulders and core. If you stand all day, maybe you want to focus some extra time on your legs and back.  

[milanamiss]

I love how the BWell card mixes classic and new wellness activities! I’ll also try a digital detox before bed, stretch for 30 minutes, and maybe explore a new podcast. The BetterMe article https://betterme.world/articles/summer-wellness-activities-for-employees/  suggests these activities help boost mood, increase energy, and support overall wellbeing, making it easy to integrate small, meaningful habits into daily life.

[itsfi]

You’re very welcome @milanamiss! We also have a wellness bingo board up for the current month if you are interested in taking part - Working Towards Wellness: September 2025