Challenge Tips

Celebrate & Share Your Strength Congratulations! You’ve made it to the final day of the Pursue Strength Challenge. We hope your energy is up and you're feeling stronger than ever. Your Action for Today As we close out this challenge, let’s make the most of your accomplishments: Review your progress: Look back at your workout log or fitness app to see how ...

Pump Up the Playlist Ever notice how a great playlist can turn a mundane workout into an exhilarating one? Music is a mood booster AND a powerful workout partner. Imagine lifting weights to an epic beat or powering through squats with your favorite song pumping in your ears. Music has the power to take your strength training experience to another level. ...

Sign Up for a Fitness Class Taking an exercise class is a terrific way to have fun, meet new people, and spice up your training routine. And since group classes are taught by fitness pros, the experts can help you perfect your form and answer any questions you have. Your Action for Today Check to see if your local YMCA, recreation center, or gym offers any of ...

Streamline Your Strength Ever feel like you’re on a wild goose chase when searching for the perfect online workout? With endless videos and workout plans out there, it feels like a chore to find one that clicks. But the thrill of discovering that perfect routine? It’s totally worth it. Your Action for Today Cut through the chaos of finding an online ...

Flex Your Tracking Skills What keeps you motivated when it comes to exercise? We’re more than halfway through this challenge, and you’re doing great. But if your motivation is dipping, today’s tip is exactly what you need. Your Action for Today Tracking your progress and celebrating small victories can keep you on the path to success. Try one of these ...

Strength on the Go Do you have a daily commute to and from work? Or maybe you travel between patients? Even if you’re always on the go, strength training doesn’t have to take a backseat. Whether you’re sitting in traffic, on a train, in a bus, or even waiting at the airport, there are plenty of ways to sneak in a workout. Your Action for Today Try these quick and ...

Shift Into Strength Your nursing shift is already busy. But hidden within the hustle and bustle are tiny opportunities to sneak in some strength training. No extra time needed. Your Action for Today Incorporate 1-2 strength exercises into your shift. Consider these ideas: Hallway lunges: Walking to another patient? Try lunging down the hallway as ...

Master Simple Moves Strength training doesn’t have to mean lifting heavy weights or spending hours at the gym. You can start building strength right where you are — whether that’s at home, at work, or somewhere else. Your Action for Today Incorporate a few simple strength exercises into your routine today. Start with movements you can do in a chair or ...

MacGyver Your Muscles You don’t need fancy gym equipment to get stronger. The trick is to turn some items around your house or workplace into strength-building tools. Your Action for Today Look around and find common objects you can use to add more weight to your exercises. Here are a few ideas: Water bottles for bicep curls: Don’t have hand weights? ...

Pass Strength Training 101 Does the idea of lifting weights intimidate you? Don't worry — everyone starts somewhere, and even the smallest steps can lead to big changes. Your Action for Today: It’s all about baby steps. Here’s how you can inch your way into strength training: Start light: Begin with lighter weights or even just your body weight. ...

Share Your Success Congratulations! You've completed the 5 in 24 Challenge, powered by CompassOne Healthcare! Let’s turn your successful completion of this challenge into a shareable moment. Your Action for Today Share your favorite tip or recipe from the past 10 days with a friend or colleague to spread the healthy habit. Did you enjoy it? How do you ...

Soak Up the Season Did you know that eating local, in-season vegetables means they’re often fresher, more nutritious, and more cost-effective? Seasonal produce is typically harvested at its peak, offering the best flavors and highest nutritional value. And if it’s grown nearby, it tends to cost less because it doesn’t have to travel as far to reach ...

Supplement Savvy With a busy schedule, it’s tempting to rely on supplements to get your 5 servings of fruits and veggies per day. But are they really as good as the real thing? Whole fruits and vegetables give you essential nutrients plus fiber, water, and antioxidants. Supplements might offer vitamins and minerals, but they often lack those ...

Make Nutrient-Rich Choices Not all fruits and veggies are created equal. Some pack more nutrients per bite, including: Leafy greens: Spinach, kale, and Swiss chard are loaded with vitamins A, C, and K, plus iron and calcium. Berries: Blueberries, strawberries, and raspberries are high in antioxidants, fiber, and vitamin C. Cruciferous ...

Storing and Traveling Sometimes eating more fruits & veg means you have to pack ‘em up for the road. Eating enough fruits and veggies while you’re on the go is a new level of hard. The easiest way to do it? By mastering proper storage and transport. Fresh produce can quickly lose nutrients and spoil if it’s not stored properly. Learn the art of storing it ...

Raw vs. Cooked Veggies? Should you eat your veggies raw or cooked? Both have unique benefits. Here’s 1 example: To benefit from the vitamin C in bell peppers and spinach, it’s better to eat them raw. Vitamin C is sensitive to heat. Another example is fiber , which is higher in raw vegetables and important for digestive health. When it comes to which ...

Nutrient-Packed Recipes Does the thought of eating plain fruits and veggies make your taste buds yawn? Boring. Luckily, trying new recipes can make eating fruits and vegetables more exciting. Your Action for Today Find and prepare a new recipe that includes at least 2 servings of fruits or vegetables. Here are a few places to check: 5 Easy And ...

Preserve for Freshness One of the downsides to fresh produce is that it doesn’t last long. Some fruits and vegetables (like berries, peaches, asparagus, and leafy greens) have shelf lives of less than a week! Knowing how to preserve your fruits and vegetables can help them last longer and stay fresh. Your Action for Today Learn and implement 1 new method ...

Prep to Succeed What’s a game-changer when it comes to eating more fruits and vegetables? Meal prepping. It’s all about being proactive. When you prepare your fruits and veggies in advance, you give yourself quick and easy access to nutritious foods. Your Action for Today Spend 15 minutes prepping your favorite fruits and vegetables. Wash, chop, and ...

Simple Starts It's true that you can't get all the nutrients you need for good health from just one type of fruit or vegetable. But you have to start somewhere! Let’s keep things simple (and less overwhelming) by focusing on adding 1 or 2 servings of fruits and vegetables to your meals today. Your Action for Today Choose 1 meal and add a fruit or ...

De-Stress for Skin & Sleep Success Congrats, you made it to day 10! To keep the momentum going, let’s tackle one of the biggest culprits against healthy sleep and skin: stress. Chronic stress disrupts sleep patterns and can worsen skin conditions like acne and eczema. Combat this through daily stress-busting habits, like: Mindfulness: Meditation ...

Night Owl No More Ever feel like you could sleep forever, but you can't seem to catch those z's at night? The reason might surprise you — it all starts with how you power up your mornings. A productive, energizing morning routine sets the stage for a deeper, more restful sleep later that night. Here’s how: Sunlight exposure: Morning sunlight helps ...

Fuel Your Body You know a balanced diet and proper hydration are powerful tools. Let’s use them to unlock a good night's sleep and boost our complexions. Here’s how: Dehydration disrupts sleep and can make your skin look dull. Aim to drink at least 8 glasses of water each day. Infuse your water with fruit if you prefer more flavor. Processed foods and ...

Hush the Nighttime Noise Finally, bedtime! But street noise, a snoring partner, or a chatty roommate may be keeping you from sleeping soundly. That can elevate stress hormones, which impact your skin health. Let’s put the noise to bed: Block it out: Consider a white noise machine or app. These can block out distracting noises and create a calming ...

Tame the Temperature Can’t fall asleep because you’re too hot? Tired of waking up throughout the night sweaty and uncomfortable? Creating a cool sleep environment is key for both a good night's rest and healthy skin. Here's how to tame the temperature and create a sleep haven for your body and complexion: Take a pre-bedtime plunge: A warm bath about an ...

The Art of Unwinding Sleep doesn't just happen — it requires a conducive environment for both your mind and body. Tonight, let’s explore techniques to unwind and prepare for a restful night's sleep: Power down early: The blue light that comes from electronic devices can disrupt your sleep cycle. Aim to turn off screens (phones, laptops, TVs) at least 1 ...

Personalize Your Nighttime Glow Up Sleep is essential for skin health, but a strategic bedtime skincare routine can supercharge your results. Tonight, let’s create a personalized routine to help you wake up with a radiant, well-rested glow: Cleanse: Wash away dirt, oil, and makeup with a gentle cleanser suitable for your skin type. Treat: If you ...

Silk Dreams Tired of waking up with sleep lines on your face? Your pillowcase might be the culprit. Swap out cotton for a wrinkle-fighting hero: silk. Silk's smooth surface reduces friction against your skin, minimizing the formation of wrinkles and creases while you sleep. Plus, silk is naturally hypoallergenic and cooling, promoting a more ...

Taming Nighttime Tresses Hair products are great for keeping your mane looking fabulous, but they can get on your pillow (and your skin) at night. Here are 3 ideas to keep your beauty rest from turning into a breakout: The protective ponytail: Sleeping with your hair in a loose ponytail keeps product away from your face and reduces friction against your ...

Sleep Tracking Secrets Isn’t it awful when you wake up feeling groggy even after a full night's sleep? The culprit might be hidden in your sleep patterns. As we kick off this challenge, we’re diving headfirst into sleep tracking — a powerful tool to help you understand your sleep quality and optimize your routine. There are 2 main ways to track your sleep: ...

Being out sick disrupts your routine, and returning to work can feel like climbing Mount Everest. Let's ditch that climb and take the scenic route back to work. Today is all about easing your transition with smart strategies. Your Action for Today Plan and prioritize your workload. Speak to your charge nurse about a lighter load or an assignment with ...

Find Your Silver Lining Being sick is no fun, but that doesn't mean there's no room for sunshine. Today, we're all about finding joy in the little things — even amid health challenges — because science shows it can help . Your Action for Today Make a "Gratitude Garland" or list. Write down at least 3 things you're grateful for today, no matter how small. ...

Feeling overwhelmed by well-meaning friends and colleagues? It may be time to lay down the law. At work, setting and enforcing personal limits lowers stress and prevents burnout . Those same benefits carry over to your home life, too. Setting boundaries doesn't make you a grouch; it sets the stage for healthy relationships. Setting & enforcing ...

Treat yourself the same way you’d treat a loved one who’s under the weather. Nurses are rockstars, but even rockstars need a break. Today is all about treating yourself with kindness — just like how you would treat a loved one who's feeling under the weather. Your Action for Today: Look in the mirror and say something supportive to your reflection. You ...

Avoid the Guilt Trip Being sick can trigger the "shoulda, woulda, coulda" monster in anyone, but especially in nurses. Here's the truth: Guilt is a time-waster. Your Action for Today Forgive yourself. Write down everything your guilt is whispering, then crumple it up and toss it. Focus on getting better, because a healthy you is a happy you. And you ...

You're a pro at giving care. But when the tables turn, don't be shy about asking for the care you need and deserve. Your Action for Today Identify one thing you need help with. Maybe it’s pain management, getting a break to rest, navigating medications, or simply a listening ear. Next, clearly and confidently voice that need to your support system. ...

Today is day 4 of the When Nurses Become Patients challenge! Yesterday, we tackled the “to-tell-or-not-to-tell” dilemma. Today? Let's temporarily unlearn the urge to play nurse. When it comes to your job, knowledge is power. But as a patient, it's OK to take a backseat. You don’t have to steer the ship right now. It’s acceptable (and healthy) to NOT have ...

Welcome to day 3 of the When Nurses Become Patients challenge! You're a whiz at deciphering charts and dissecting diagnoses. But when you're the patient, should you spill the beans about your badge? There's no one-size-fits-all answer — it comes down to personal preference. Consider this to help you decide: Seeking clarity? Disclosing you're a ...

Welcome to day 2 of the When Nurses Become Patients challenge! As a nurse, your mind is trained to consider all possibilities. But when you’re the patient, those “what-ifs” can lead you down a scary spiral. Today, let’s focus on quieting that inner chatter. Your Action for Today: Set aside 5 minutes to journal. Write out your top 3 “what-if” worries. For ...

Welcome to the When Nurses Become Patients challenge! As a nurse, knowing a lot sometimes also means worrying a lot. When you’re the patient, this knowledge can fuel anxiety . Today, let’s flip the script and use that knowledge to calm your mind. Your Action for Today Take 5 minutes to practice deep breathing . Inhale for 4 counts, hold for 7, and exhale for ...

Congratulations on completing the Hack Your Hydration! Here's the ultimate question: How do you feel? Drinking enough water isn't a magic happiness pill, but it does impact whole-body health. As we wrap up this challenge, it’s time to reflect on the connection between hydration and your mood. Your Action for Today: Consider how proper hydration ...

Transform your water into a refreshing, flavorful delight. Infusing water with fruits, veggies, and herbs enhances its taste while elevating your hydration game. Your Action for Today: Prepare your own fruit, veggie, or herb-infused water using these tips: Choose fresh ingredients: Go with organic fruits, vegetables, and herbs whenever ...

Feeling motivated to boost your hydration game? Why not enlist the support of your coworkers and form a hydration group? Your Action for Today: Join forces to hold each other accountable and make hydration a team effort. Here's how to get started: Recruit your team: Reach out to your colleagues and invite them to join your hydration squad. Set goals: ...

Move over, cocktails. Water recipes are the next big trend. TikTok users are creating colorful water recipes that are as fun as they are refreshing. They call it #WaterTok, and it's a great way to shake up your hydration. This trend takes water-based beverages and adds in flavored syrups, powders, and mix-ins to make them more flavorful. Your Action for ...

Hydration isn’t only from what you drink. About 20% of your daily fluid intake comes from the foods you eat. It’s totally possible to boost your hydration levels while enjoying delicious meals and snacks. Your Action for Today: Consider building a fresh salad with any combination of the most hydrating foods  for your next meal: Lettuce — Water ...

Staying hydrated is non-negotiable for your well-being. We’ve said it many times, and we’ll say it again — you can’t pour from an empty cup. Your Action for Today: Consider any (or all) of these simple yet effective hacks to sip enough water throughout your day: Set reminders: Use your smartphone or smartwatch to schedule hourly reminders to take a ...

If you’re always on the go, you have to stay hydrated no matter where you are. With help from these travel and storage tips, you can make hydration a seamless part of your busy day. Your Action for Today: Consider how you can keep water available when you're on the move by: Investing in a quality reusable water bottle: Look for a durable, spill-proof water ...

Yesterday you figured out your hydration baseline - how much water you need to drink each day. Now that you know how much water you should be drinking, let's figure out if you’re meeting your daily goal. Whether you use a hydration tracker, a basic notepad, or a digital app, tracking your fluid consumption holds you accountable and helps you see ...

The U.S. National Academies of Sciences, Engineering, and Medicine tells us that the right amount of daily fluid intake is around 15.5 cups (3.7 liters) for men, and about 11.5 cups (2.7 liters) for women. That’s an overarching guideline, but every person is different. Do you know how much water your body actually needs to function at its best? Your ...

As a nurse, you know the importance of recognizing your body’s signals better than anyone. But it's still easy to overlook just how vital water is to your health — what it does to your body.     Tonight, take a moment to reflect on what water does for you personally by considering your unique health, activities, and goals.    Think about these questions. ...