An Ignoble Experiment: Feel happier in 31 days with this simple walking plan

May 1, 2023 | VIEW IN BROWSER

Good morning! It's a new month and that means it's time for our May walking challenge.

May is Mental Health Awareness Month and a daily walk is an accessible mental-health tool that we can all employ. To get the most out of your walk, your trainer Stephanie Mansour created a habit tracker journal to help you identify an unhealthy habit that you can replace with walking this month.

Don't worry, you'll still get a great workout. The plan includes a 20-minute interval walk and 10-minute full-body strength training routine that will give you a physical challenge.

We know ditching a habit (like say, that nightly glass of wine or hour of mindless scrolling) is easier said than done. Habits can be extremely hard to break — especially those that we have come to rely on to de-stress, comfort us and help us wind down at the end of the day. We encourage you to lean on the Start TODAY community to find motivation and support from others who are doing the work right along with you.

There are 150,000 people in our Facebook group just waiting to cheer you on!

Don't forget to tune in to the new Start TODAY show on SiriusXM today at 1 pm EST. Your trainer Stephanie Mansour will be answering questions live on the radio!

CONNECT WITH THE START TODAY GROUP >

Walking Challenge

You've snoozed the challenge for this month. To unsnooze, just click here.

Otherwise, we'll see you for a new challenge next month! 👟

Your Meal Plan

Today's Plan

Kick Monday blues to the curb by starting the day with a Coffee Chia Parfait — a breakfast with a caffeine kick. This recipe uses leftover coffee and chia seeds to create a fiber-packed topping you can add to Greek yogurt or a smoothie bowl.

Here's your meal plan for today:

Breakfast: Coffee Chia Parfait
Lunch: Chicken Quinoa Salad
Dinner: Easy Yogurt-Marinated Chicken Breasts with Quinoa and Roasted Veggies

See something you don't like? Swap it with another recipe in your weekly plan.

GET THE MEAL PLAN >

Making Space for Mindfulness

This week's mental health challenge

Each week, you will be given a new mental health challenge to help you de-stress and boost your mood. This week, take a few minutes to fill out your habit tracker, identifying the unhealthy habit you'd like to replace with walking.

One Small Thing

Real ways to make a difference in your life, one small thing at a time.

1 thing you should never do before bed, especially in the summer

The summer months afford us longer days, which is great for after-work plans, but not so great for our sleep.

The "light exposure affects our circadian rhythm, the internal clock that makes us active during the day and sleepy at night," says clinical psychologist Michael Breus.

Since we're already getting increased sunlight exposure from longer days, additional exposure to light in the evening can lead to later bedtimes and less hours of sleep. That's why Breus urges people to switch up their nightly skin care routine, avoiding taking off makeup and washing your face under bright bathroom lights right before bed.

Instead, do your skin care routine around six or seven o'clock to reduce your light exposure.

Learn two other things you should never do before bedtime.

READ THE ARTICLE >

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Are makeup wipes really cleaning your face? Dermatologists explain

Washing your face is a key part of any good skin care routine. And makeup wipes can be a part of that process. But experts say they can also be irritating.