2023 – 24
June 2023
@elizabethmariefit ✍🏻 30 day check-ins ✅ Post 2-3 health wins from those 30 days and share anything you learned in the process For example, 🏆 deeper REM sleep 🏆 improved VO2max Want inspiration? Pick☝️activity weekly to do daily and then add on 5 min of sunlight in the morning 5 min of grounding 1 min of cold shower 10 min of exercise 1 min of breathwork 1 min of meditation Limit tech 1 hr before bed The power of starting + habit stacking = compounded greatness. Who will YOU be next year by this time? No more being a broken record. My standards and values will be what teaches my future kids someday on how to intentionally thrive. #drivenbypurpose #hwmpact #healthtok #womanwithavision
♬ Evolve (Hip Hop Instrumental) - Ashlion
July 2023
@elizabethmariefit 🗓️ Jul 24th - Aug 24th ✍🏻 Running by breathing through my👃& weighted vest weekend hikes through the forest 🎯 Increase VO2 Max 🎯 Increase Lean Muscle 🎯 Increase Oxygen Uptake & Efficiency ✍🏻 Follow seasonal eating guidelines 🎯 Increase Nutrient Absorption 🎯 Increase Circadian Alignment 🎯 Improve Sleep Quality My plan for checkin 2/12 (🔗 in bio) Health is Wealth 🌱 #hwmpact #longevitychallenge
♬ suono originale - Mindset.Goated
Aug 2023
@elizabethmariefit 🗓️ Jun 24th - Aug 24th 1 Mile of Nasal Breathing ✅ 10:15 ➡️ 8:45 full nasal breathing +2:30 improvement over 1 month Grip Strength ✅ 1:00 ➡️ 1:25 +95s improvement over 2 months Single Leg Balance ✅ 20 ➡️ 1:12 +92s improvement over 2 months Food from the garden + animal protein 🗓️ Aug 24th - Sept 24th Transition to barefoot running + Toe Exercises 5 min daily cold showers 6 min focused deep breathwork after meditation Nightly aromatherapy during sleep #hwmpact #trainingforlongevity #fitforlife #drivenbypurpose #longevitychallenge #strongbody #strongmind
♬ Healing Instrumentals - Ashtanga Vinyasa Yoga
Sept 2023
@elizabethmariefit 🗓️ Jun 24th - Aug 24th 1 Mile of Nasal Breathing ✅ 10:15 ➡️ 8:35 full nasal breathing +2:40 improvement over 2 month Grip Strength ✅ 1:00 ➡️ 1:30 +100s improvement over 3 months Single Leg Balance ✅ 20 ➡️ 2:00 +180s improvement over 3 months ✅ Food from the garden + animal protein 🗓️ Aug 24th - Sept 24th ✅ Transition to barefoot running + Toe Exercises ✅ 5 min daily cold showers ✅ 6 min focused deep breathwork after meditation ✅ Nightly aromatherapy during sleep 🗓️ Sept 24th - Oct 24th Specific joint health (wrists, ankles, etc) movement Limited silverware usage Grow in spirituality *My learnings for this checkin, will be published tomorrow on insta! It’s a great day to have a great day! 🤟 #trainingforlife
♬ sffy. -
Oct 2023
@elizabethmariefit 🗓️ Jun 24th - Aug 24th 1 Mile of Nasal Breathing ✅ 10:15 ➡️ 8:25 full nasal breathing +2:50 improvement over 3 month Grip Strength ✅ 1:00 ➡️ 1:50 +120s improvement over 4 months Single Leg Balance ✅ 20 ➡️ 2:20 +200s improvement over 4 months ✅ Food from the garden + animal protein 🗓️ Aug 24th - Sept 24th ✅ Transition to barefoot running + Toe Exercises ✅ 5 min daily cold showers ✅ 6 min focused deep breathwork after meditation ✅ Nightly aromatherapy during sleep 🗓️ Sept 24th - Oct 24th ✅ Specific joint health (wrists, ankles, etc) movement ✅ Limited silverware usage ✅ Grow in spirituality 🗓️ Oct 24th - Nov 24th Foam rolling research and strategy to optimize fascia/hydration/circulation Putting together/donating care packages to a local rescue Daily elevation 🧠 training Releasing the ethos of Health is Wealth Expanding on my health startup #hwmpact #personaldevelopment #leadership #healthliteracy #drivenbypurpose #goals #workethic #growthmindset #redefiningaging #positivity
♬ original sound - Elizabethmariefit
Nov 2023
@elizabethmariefit 🗓️ Jun 24th - Aug 24th 1 Mile of Nasal Breathing ✅ 10:15 ➡️ 8:35 full nasal breathing +2:40 improvement over 3 month Grip Strength ✅ 1:00 ➡️ 1:45 +115s improvement over 4 months Single Leg Balance ✅ 20 ➡️ 2:20 +200s improvement over 4 months ✅ Food from the garden + animal protein 🗓️ Aug 24th - Sept 24th ✅ Transition to barefoot running + Toe Exercises ✅ 5 min daily cold showers ✅ 6 min focused deep breathwork after meditation ✅ Nightly aromatherapy during sleep 🗓️ Sept 24th - Oct 24th ✅ Specific joint health (wrists, ankles, etc) movement ✅ Limited silverware usage ✅ Grow in spirituality 🗓️ Oct 24th - Nov 24th ✅ Foam rolling research and strategy to optimize fascia/ hydration/circulation ✅ Daily elevation training ✅ Write the ethos of Health is Wealth ✅ Initial designs for my health startup 🗓️ Nov 24th - Dec 24th Microbiome testing - oral & gut Seasonal eating transition to warm foods Build a training course in my living room to help keep my brain sharp Daily Nature, but art focused Daily Somatic Therapy #hwmpact #personaldevelopment #redefiningaging #healthtok #researchtok
♬ original sound - Elizabethmariefit
Dec 2023
@elizabethmariefit 🗓️ Jun 24th - Aug 24th 1 Mile of Nasal Breathing ✅ 10:15 → 8:36 full nasal breathing +2:41 improvement ✅ Grip Strength 1:00 → 2:00 +60s improvement ✅ Single Leg Balance 20 → 2:20 +120s improvement Food from the garden + animal protein 🗓️ Aug 24th - Sept 24th ✅ Transition to barefoot running + Toe Exercises ✅ 5 min daily cold showers ✅ 6 min focused deep breathwork after meditation ✅ Nightly aromatherapy during sleep 🗓️ Sept 24th - Oct 24th ✅ Specific joint health (wrists, ankles, etc) movement ✅ Limited silverware usage ✅ Grow in spirituality 🗓️ Oct 24th - Nov 24th ✅ Foam rolling research and strategy to optimize fascia/ hydration/circulation ✅ Daily elevation training ✅ Write the ethos of Health is Wealth ✅ Initial designs for my health startup 🗓️ Nov 24th - Dec 24th ✅ Microbiome testing - oral & gut ✅ Seasonal eating transition to warm foods ✅ Build a training course in my living room to help keep my brain sharp ✅ Daily Nature, but art focused ✅ Daily Somatic Therapy 🗓️ Dec 24th - Jan 24th 🎯 Strengthening the connection with my family 🎯 Continuing to deepen my intelligence in health to support the vision 🎯 Writing down 4 things that made me smile that day to support my reticular activating system 🎯 Brand launch It’s a great day to have a great day 😁🤟 #hwmpact #studentforlife #gratitude
♬ original sound - Elizabethmariefit
Jan 2024
@elizabethmariefit Even though I didn’t make the mark on all my goals this checkin (which is very rare), I learned a lot. Building something big takes a large amount of small steps in the right direction. Success does not happen overnight. I am finding moments of joy again in my creative work. And my days are getting better little by little. A couple things for my next checkin: Improving my floor to standing mobility Implementing infradian rhythm research #gratitude #personaldevelopment #hwmpact
♬ original sound - Elizabethmariefit
Feb 2024
@elizabethmariefit When I first did the hwmpact I was a hot mess personally, but in my UX work I was very driven to be successful. Which by now I’ve learned a lot more structure personally as I’ve been investing in my health. I am proud of how far I’ve come and the ways I haven’t backed down in digging into the personal work. I am more grounded now than I have ever been in my entire life. I want to thank God for making me who I am today and for what’s on the horizon. He saw me through it all - the lowest of lows and the highest of highs. He taught me exactly what it means to live in the depth of life! To more days filled with laughter ☺️ 💁♀️ 8/12 Checkin ✅ sit to stand movement ✅ build an infradian protocol 🎯 9/12 Checkin - continue baselining infradian protocol (nutrition, movement, aromatherapy, etc) - incorporate laughter yoga - start 2024 garden indoors - publish KeyWellth initiatives #healthtok
♬ original sound - Elizabethmariefit
March 2024
@elizabethmariefit 9/12 Checkin Recap ✅ Continue infradian rhythm protocol ✅ Laughter yoga ✅ Create KeyWellth initiatives 10/12 Checkin Goals 💁♀️ Continue infradian rhythm protocol & publish #infradianrhythm guide for women 🦶 Increase daily steps in health (I will be posting here for accountability). And continue to improve running form with big toe exercises as the entire body moves over this joint. Also did you know…every 2nd joint in our body has a completely different role to the joint above/below: * Big Toe: Needs Mobility * Mid-Foot: Needs Stability * Ankle: Needs Mobility * Knee: Needs Stability * Hip: Needs Mobility * Lumbar Spine: Needs Stability * Thoracic Spine: Needs Mobility * Cervical Spine (lower): Needs Stability * Cervical Spine (upper): Needs Mobility * Shoulder: Needs Mobility * Elbow: Needs Stability * Wrist: Needs Mobility 👩🏫 Draft a health advocacy program for schools, businesses, communities on earth 📖 Read 10 pages of personal development a day 😴 Optimize my bedtime routine to be more rested and energized for the next day #personaldevelopment #personalgrowth #healthliteracy #investinginhealth #healthtok #intentionalliving
♬ original sound - Elizabethmariefit
April 2024
@elizabethmariefit 10/12 Checkin ✅ Continue infradian rhythm protocol & create #infradianrhythm guide for women ✅ Increase daily steps in health ✅ Draft a health advocacy program for schools, businesses, communities (added hospitals, elected officials and policy makers) on earth ✅ Read 10 pages of personal development a day ✅ Tweak my bedtime routine 11/12 Checkin Goals 💁♀️ Continue infradian rhythm protocol 👱♀️ Spending more time with my nieces/nephews 👩🏫 Draft KeyWellth Certification 👩💻 Refine KeyWellth Program for summer launch 💪 2 Pull-ups 🧗♀️Celebrate my day of birth with a ruck #keywellth #drivenbypurpose #legacybuilder #eudaimonic
♬ Healing (Instrumental) - Teia Martinez & Sara Michalski
May 2024
Since Tiktok does not render photo TikTok the same as video, here’s the link:
https://www.tiktok.com/@elizabethmariefit/photo/7372591887846329646
