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weklly challenge

Food habit, track down what you eat. (2012.W46)

(Ending Sunday 18th November 2012)

This weekly challenge will be focusing on the food we eat. I won’t ask you to eat less sugar, or more vegetables, but just to write down what you eat. Quite simple isn’t it?

Few people are aware of what they eat and their pattern, so by writing down all the food we eat, it allow us to understand better our food intake habit.

You can think you don’t need to write down what you eat to remember it. But most of the time we underestimate the quantity we eat and easily forget the small snacks or treats we have.The fact of writing down everything we eat a least one time a day for one week have made people to lose weight. And no other action was asked from them. This research was funded by the National Institutes of Health. And they find out that after one week of food tracking many obese people found out some of their bad food intake patterns. For example it can be the urge to snack at 10am. Knowing that, some people now keep healthy food like apple of banana on their desks for this time. This simple action breaks this particular habit resulting in weight loses.

Other people begin to plan in advance their future meal. Doing so, they replace bad meals with healthy ones. Many others behaviours were changed, and the doctor never made any suggestion.

Having a clear understanding of food habit allow the subjects to surgically target the time, place and other trigger that makes us made bad choice about food. So we can replace bad habit with good one with relatively little effort and for great result.

After six months of study, people who kept daily food records had lost twice as much weight as everyone else.

You have few pounds to lose? Do the weekly challenge and test the easiest way to lose weight!

Challenge: Write down everything you eat a least one time a day for one week
Extra Challenge: Share the habit(s) you have seen and how you replace it.
Goals: Self-awareness of food habit
Time required: 10 mins a days for 7 days
Energy level: Low
Preparation: Pen and paper

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Don’t forget to share with us your experiences and how your life has changed because of the challenge!!

 
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Posted by on November 12, 2012 in Weekly

 

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14 Days: 14 acts of kindness (2012.W44)

(Ending Sunday 14th November 2012)

Kindness is a selfless act inspired by the love within. It’s a most natural act of love.

Personally I believe we all have a love bulb within us. We have the ability to self-generate the energy and brighten the bulb up any time as we wish. And we all forget about this. In our lives, we have parents, families, friends, colleagues or strangers, people around us who either help us to illuminate brighter or to dim our brightness. We let them influence how bright we are, may be and will be; and neglect the important thing that we are the source of our own brightness.

When the light bulb is on, it radiates warmth and the act of kindness just shines through and takes place itself with abundant love.

The World Kindness Day is coming, on the 13th November! Will you let your love bulb illuminate to the maximum brightness?

Join us!

Challenge: join 14 Days, 14 acts of kindness in PERSONAL EXCELLENCE
Extra Challenge: Extend to 30 Days of kindness
Goals: Just light up the love bulb inside you and let your warmth shine through
Time required: 14 days to 30 days
Energy level: Medium to high
Preparation: Be kind to yourself first :)

* Encourage and support us by sharing this post with your friends or clicking “LIKE” if you like our post:)

Don’t forget to share with us your experiences and how your life has changed because of the challenge!!

 
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Posted by on October 29, 2012 in Weekly

 

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Be daring in declaring love! (2012.W43)

(Ending Sunday 28 October 2012)

In this past Sunday, Loïc and I are engaged!!

Loïc has made his proposal, asking me to marry him, be his wife and be with him forever. Wow… that was a mouth full and very bold in asking, especially the ‘be with me forever’!! Or should I say, it’s I who is more daring to say ‘YES‘ (because by saying ‘yes’, I have committed myself; but for him, he just simply asked the questions, not made the commitment).

With this love note and our new long term commitment, I would like to encourage, challenge and dare every reader to boldly express and declare your love!! No matter it is for your girl/boy friend, wife/husband, partner, parents or secret lover, just go ahead and tell them (and again and again) via words and actions!

We all love to be loved and yet afraid to ask and give completely. Our past experiences or hurts plus self-protection mechanism may somehow prevent us to love bravely. Why let it stopping us from being in love and enjoying love? Why not invite ourselves to give a try, be daring and free? How about starting with simply declaring and saying ‘I LOVE YOU’ or “YOU ARE THE ONE I WANT TO BE WITH” or something intimate from your heart?

It’s your love life, your love call ~

Challenge: Declaring and expressing your love to the one who matters to you
Extra Challenge: Express with words and actions
Goals: To express your love within boldly and freely, leave no regrets and let your love one refilled with your love
Time required: 1 hour
Energy level: Medium-High (on heart & soul level)
Preparation: Prepare 2 declaration of love statements and 1 action

Here are few heart-felt statements for your reference:

  • My life is with a purpose when I am with you
  • I want to live the rest of my life with you
  • You make me feel so special
  • I want to build something great with you in life
  • You are the one I want to be with
  • You are exactly what I need in my life
  • You are my everything, my whole world
  • I want to have children with you
  • You make me feel at home
  • I love you even with your picky character; I learn to appreciate you the whole package
  • You make me feel loved and cherished
  • With you, I may start doing big project and not feeling alone

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Don’t forget to share with us your experiences and how your life has changed because of the challenge!!

 
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Posted by on October 24, 2012 in Weekly

 

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Expand your knowledge (2012.W40)

(Ending Sunday 7th October 2012)

Ever wonder how much knowledge you will have now if instead of watching TV you would be studying?

Some facts:

According to the A.C. Nielsen Co., the average American watches more than 4 hours of TV each day (or 1440 hours of nonstop TV-watching per year). In a 65-year life, that person will have spent 9 years glued to the tube.

For learning a new language we need around 900 hours to 3000 hours depending of the complexity of the language.

So, if instead of watching TV we would be studying a language, we would master a new language each year.

Don’t get me wrong, I love spend time on TV, video games, internet… Or sometimes I am just too tired to learn something.

A day is just 24 hours and we have so much more hours available when we are in control of what we can do with it. We should spend it carefully and wisely.

To be more conscious of the amount of time and lost opportunity we spend on TV, Facebook, playing video games or chattering away and so on, I’d propose a new challenge:

Replace the time we spend on watching TV or playing games with something educational.

By doing so, you don’t have to really change your habit. You just replace the content of what you are watching. It should be much easier than directly stopping TV, but still beneficial.

For Cindy and me, we will be watching free video courses from Coursera. So we will have lessons from great teachers about history, mythology, model thinking and so on.

You think you can do it? Start right now to plan what you be will watching and see you next week to see how it goes ~

Challenge: Replace the time we watch TV by watching something educational
Extra Challenge: Do it for one month!!!
Goals: To take more conscience of the amount of time and lost opportunities as we spend time on TV
Time required: The time you spend on TV
Energy level: Medium to low
Preparation: Please plan ahead now on what you will be watching and learning for the coming week. So when time comes to watch TV, you have no excuse not to watch pre-planned educational programs.

* Encourage and support us by sharing this post with your friends or clicking “LIKE” if you like our post:)

Don’t forget to share with us your experiences and how your life has changed because of the challenge!!

 
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Posted by on October 1, 2012 in Weekly

 

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Better is not always more complex (2012.W39)

(Ending Sunday 30 September 2012)

Let me introduce you the weekly challenge by a personal story:

Two years ago, I move in with Cindy to a new flat. The flat was very nice, but there were a problem with the elevator. It just stinks, and not just a little. I have talked with neighbors and turned out the smell has always been there. It is impossible to get rid of it…

Few months passed, and I’m still annoyed with this elevator smell. I finally come to a solution. As we can see in the picture below:

I have to say I was quite proud to find this solution. And to my big surprise, people were refilling the perfume tank one after another.

The solution was not a perfect one as the refill is not cheap; and because of the small space of the elevator when pushing for perfume, the odor was quite strong.

It is only few weeks ago while doing gardening that I have the idea to use flower from Thai basilica in the elevator!! To my surprise, few branches of the basilica overcome the bad smell in a most natural way!!

I come to realize that the solution to my problem was so simple. Instead of thinking about the basics using most natural ingredients, I directly consider using ready-made commercial chemical perfume. The device used consists of plastic, metal and gas to spray the perfume. It is so much additional pollution for a small problem of a smell.

I hope I don’t bored you with my story. But it seems, when I share the story to few friends, we tend to over-thinking the problems and directly go for complex solutions, forgetting to look for simple solutions first.

So I encourage you to look carefully on how you deal with uncomfortable situations or annoyances and examine your solutions, see if there is any better and simpler solution.

Feel free to share your discovery and highlight to other reader with your new solutions.

If you want some simpler and interesting solutions/ideas for daily trivial matters: click –> 1, 2, 3.

Challenge: Examine on how we deal with discomforts or annoyances and see if there is better and simpler solution.
Extra Challenge: -
Goals: Make life easier
Time required: Low
Energy level: Low
Preparation: Keep in mind the challenge as you do daily activities

* Encourage and support us by sharing this post with your friends or clicking “LIKE” if you like our post:)

Don’t forget to share with us your experiences and how your life has changed because of the challenge!!

 
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Posted by on September 24, 2012 in Weekly

 

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Mix two activities you like (2012.W32)

Mix two activities you like and see what happened
(Ending Sunday 19th August 2012)

Not so far ago, a though cross my mind “why can’t I mix two activities I like doing”.

Like when cooking 2 outcomes can happen with a wide range between them: Mixing two ingredients can lead to a disaster or at the opposite the combination of the ingredient is far greater than the sum of the ingredient.

The movie “ratatouille” illustrates that very well:

So this weekly challenge will consist of mixing 2 activities you like and see what happened. For me it will be chocolate and making thing. Here is an example of what you can do mixing the two:

What will you choose?

Challenge: Mix two activities you like

Extra Challenge:

Mix more than 2 activities

Goals:

Find synergy in what we like
Time required: -
Energy level: -
Preparation: A brainstorming can help

* Encourage and support us by sharing this post with your friends or clicking “LIKE” if you like our post:)

Don’t forget to share with us your experiences and how your life has changed because of the challenge!!

 
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Posted by on August 13, 2012 in Weekly

 

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Make your own vision board (2012.W32)

Make your own vision board!
(Ending Sunday 12th August 2012)

A vision board is a collage of images, pictures, milestones, quotes and affirmations of
your dreams and desires. It is also called a dream board, treasure map or vision map, and
it can be digital.

Making vision boards or something with similar nature, like our world map below, are great ways to make us feel energized, motivated and positive; reminding us our goals and dreams.

With Cindy, as we both love travelling, so we create a map pinning down the places we have
been together, been individually and the ones we want to go still. It takes us in total 3 hours to
create the map, from shopping, making the board and pinning all places; it only costs us less
than 30$. The fun, the joy and the spirit of team work we have at the end is just far exceeding the
efforts and the costs.

This challenge may appear easy and unchallenging; however it brings many good outcomes and
here are the reasons:

  • No matter what your goals are in life, clearly define them, list them out and place in some where you can see. This may be very motivating whenever you see them!
  • By having your goals visible and in mind all the time, your daily actions and decision making will consciously and unconsciously get aligned with your goals.
  • As your goals are clearly defined, it is easier to monitor and review them with milestones. You are able to see the progress and latest achievements to encourage self further; and on the other hand, the potential difficulties and traps which you may try to prepare and avoid.
  • With the regular monitoring and reviewing, you may check and reconfirm if your approaches and ways of doing things still working for the goals; if they don’t help you moving towards your goals, you may discover and adjust at the earlier stage (minimize losses).
  • As our world is evolving, we are also developing, so do our goals in life. A review of vision board reminds us to update our goals accordingly.
  • Lastly, having the positive energy in wanting to achieve your goals will get you much luckier. By luckier, I mean that you will start to pay attention and see the events bringing new and different opportunities around you.

There are many options, alternatives, solutions and fast passes for achieving our goals and
sometimes we just don’t see them; and having a daily reminder of our goal could assist us in
refocusing our mind. A vision board is a great tool for this.

Create your own vision board?

 

Challenge: Make your own vision board

Extra Challenge:

-

Goals:

Reminding us our goals and dreams
Time required: 1 hour to x hours
Energy level: Low to Medium
Preparation: Maybe some shooping

 

* Encourage and support us by sharing this post with your friends or clicking “LIKE” if you like our post:)

Don’t forget to share with us your experiences and how your life has changed because of the challenge!!

 
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Posted by on August 6, 2012 in Weekly

 

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How you love yourself in the next 90 days? (2012.W27)

Bucket Challenge: How you love yourself in the next 90 day?
(Ending Sunday 3rd October 2012)

Together with our last post of Day 30 – How you love yourself in the next 90 days? in our 30 Days on How to love yourself more, we would like to invite you to join us on loving ourselves in the coming 90 days!

Very often we are busy loving the people around us and neglecting loving ourselves. We are relying and expecting others to love us and take good care of us; in fact there will be no one knows better than ourselves in understand what we want and taking good care of us. It is our privilege and responsibility.

Taking this opportunity to retrospect how you love yourselves in daily life. It’s never too late to love ourselves!

Read more about our posts on how to love yourself more :) and join us for this 90 days challenge!!

Note* there is no daily post for the coming 90 days (to avoid any confusion); but rather that you come up own plan to love yourself for the coming 90 days.

We will have random posts and sharing in the coming 90 days; and will do another 30 Days on How to Love Your Partner from 1st August 2012.

Challenge: Love yourself in the next 90 days!!

Extra Challenge:

Make this a life time challenge!

Goals:

To pay attention to ourselves and love ourselves in daily life. 
Time required: 10 minutes to 1 hour or more per day
Energy level: Low – High
Preparation: Plan yourself properly and just do it!!

Check out my plan!

* Encourage and support us by sharing this post with your friends or clicking “LIKE” if you like our post:)

Don’t forget to share with us your experiences and how your life has changed because of the challenge!!

 
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Posted by on July 3, 2012 in Weekly

 

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Weekly challenges for 2012.W23, W24, W25, W26

For the next four weeks, the weekly challenge will be part of the “30 Days on How to love yourself more” challenge!

 

This challenge, to love yourself more, is a daily challenge, as well as a life time challenge! If you wish, you may follow our sequence, starting from day 1; however you are more than welcome to pick the one you like and start from any date.

The main idea of the challenge is to develop a mind-set in 30 days to love ourselves more, followed by self-affirmation and doing a daily activity. Hopefully when the 30 days challenge is completed, you may be aware of loving yourself always in every day life.

Join us, in loving ourselves more each single day!

 
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Posted by on June 4, 2012 in Weekly

 

Repair or give a new use to somethings (2012.W22)

Bucket Challenge: Repair or give a new life of one of the stuff you don’t use anymore.
(Ending Sunday 3rd Jun 2012)

Most of the time, when our belongings aren’t useful anymore. We just throw them away, like we do with newspapers; we buy, we consume and we trash it.

This habit we take with stuffs can easily shift to people. I’m sure you all now a man who sees women as tools and goes from one woman to another one without really enjoying the relationship.

Throwing things pollute and make us poorer, but don’t get me wrong. I’m not asking that we keep all the newspapers we buy in our life. But as we throw things, it is good to be aware of this act of destruction and consider for a moment if there are no better options. Many things we throw away can easily restore a second life, be fixed or maybe someone else will be happy to receive it.

The simple fact of fixing something allows us to understand its history, how it works and is designed. We never really know how things work, we just use them.

As with people, most of the time we just interact. We don’t try to understand the person and this can lead to many miscommunication. The meaning of the things we say can be very different from the words we use. We communicate a lot through hidden meanings and just listening to the words we say, it doesn’t allow us to understand the hidden messages.

But when you learn, even roughly how things work or why they work like that, it opens a whole new world of messages and understanding. And this may offer you many more options and opportunities.

We tried to restore a bench with some fixes and gave it a new graphic look. Now it is beautifully sitting in the garden, enjoying the spring sun and looking forward to summer! Give yourself this challenge!

Challenge: Repair or give a new use to something

Extra Challenge:

Don’t throw things without having at least 2 seconds of consideration for them. This will define how you interact with life.

Goals:

The comparison between people and stuffs is very close, so please have few consideration for people/stuff and in general.
Time required: 1 hour to much more.
Energy level: Low to High
Preparation: (a) Find somethings to fix (b) Fix it

Need ideas or counsels? www.instructables.com

* Encourage and support us by sharing this post with your friends or clicking “LIKE” if you like our post:)

Don’t forget to share with us your experiences and how your life has changed because of the challenge!!

 
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Posted by on May 28, 2012 in Weekly

 

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