DATE:
AUTHOR:
The Avidon Health team
Challenges Content

Introducing a New Challenge Template and More System Content

DATE:
AUTHOR: The Avidon Health team

This release, we're excited to announce the addition of a new, timely Challenge Template to the catalog and more content added to the system library.

The Fall-into-Winter Survivor Challenge

Our Challenge Templates are structured, goal-oriented programs designed to guide users towards specific objectives related to creating or reinforcing healthy lifestyle habits. With this new Challenge Template, the catalog now contains 13 options, ranging in topic, duration, and optimal time of year. This new Challenge Template contains four three-week-long phases, each of which focuses on one or two aspects of health and wellness that are often overlooked in the fall and winter months when exercise may seem more daunting as the weather cools and when holiday treats are, for many, a ceaseless temptation.

Components and Benefits of the Challenge

This Challenge motivates users to make healthier food choices, reduce added sugar, and start an exercise routine that doesn’t require gym access or outdoor space. It emphasizes setting SMART goals and integrating mindfulness practices. By completing this Challenge, users will gain (or refresh existing) foundational nutrition knowledge, learn to set effective goals, explore essential bodyweight exercises, and develop mindfulness techniques—and they'll do it all during a time of year when it's not uncommon for someone to lose focus on their health goals and simply think, "I'll get back on track after the new year..."

Outline of the Challenge Phases

Phase 1: Fall into Wellness

Theme: Learn about how setting SMART goals can help you reach larger goals in a time efficient manner and cut down on added sugar.

Required

  • Watch the video, "How to Set SMART Goals"

  • Complete the "Creating a SMART Goal" flow

  • Complete the "Sugar Content: This or That Quiz" flow

  • Read the article "Time Management: Practical Tips & Techniques"

Optional

  • Reduce your daily sugar consumption and track it for added accountability and mindfulness.

Phase 2: Winter Wellness

Theme: Stay active even if you don't want to, even if it's tempting to stay indoors and enjoy the warmth.

Required

  • Read the article "Staying Active and Energized All Season Long"

  • Complete the flow "Bodyweight Exercises to do at Home"

  • Read the article "Fitness Fundamentals"

  • Try 2 new exercises

Optional

  • Use the activity tracker 3 days a week or more and challenge yourself to build a streak

Phase 3: Healthy Holiday Swaps

Theme: Make healthier choices when you'd often choose to indulge in less healthy ones.

Required

  • Complete the "Macro- and Micronutrients" flow

  • Complete the "Fuller-for-Longer Foods" flow

  • Complete the "Healthy Eating: This or That" flow

  • Make at least 3 healthy swaps a week with food and/or drink

Optional

  • Create a new SMART goal

Phase 4: Mindful Momentum

Theme: Raise mindfulness and gain momentum as you head towards the new year.

Required

  • Complete the "What is Mindfulness?" flow

  • Watch the "Breathing Meditation" video

  • Fill out the mindfulness tracker at least 3 times a week and try new techniques

  • Read the article "Seven Attitudes of Mindfulness"

New Content Added to System Library

We've added content pieces that were previously only available as resources to participants of specific courses. Articles have been added related to sleep, exercise, and nutrition. We have also added the majority of the "Daily D" catalog that is associated with the diabetes management course, LivingWell.

Articles Added, by Topic Category

Exercise

  1. 8 Reasons to Walk

Sleep

  1. Top 10 Insomnia-Breakers

  2. Beyond Poor Sleep: Causes of Fatigue

  3. How to Minimize Jetlag

  4. Tips for People Who Wake Before They Want To

  5. Addressing Common Sleep Myths

  6. Fixing Negative Self-Talk to Improve Sleep

  7. Progressive Muscle Relaxation: What Is It and How Do I Do It?

  8. Basic Tips for Better Sleep

Diabetes

  1. How Your Intention Drives Your Success

  2. The Philosophy of Organization

  3. Conceptual Values of Organization

  4. The Hidden Meaning in Resistance and Procrastination

  5. Tips for Getting the Maximum Benefits from Prep and Organization

  6. Causes and Impact of Disorganization

  7. Food, Our Thoughts, and Diabetes Management

  8. Why Do I Need to Have a Meal Plan?

  9. Meal Planning with Diabetes

  10. Understanding Diabetes and Carbohydrates

  11. Diabetes and Dining Out

  12. Diabetes and Exercise: Why and How to Get Started

  13. Three Rules for Creating an Exercise Routine with Diabetes

  14. Diabetes and Exercise: The Incredible Benefits of Moving

  15. Diabetes, Exercise, and Foot Protection

  16. Dealing with a Diabetes Diagnosis

  17. Diabetes Diagnosis and Feeling Angry

  18. Recognizing Thought Distortions

  19. Understanding Type 1 and Type 2 Diabetes

  20. What is Prediabetes?

  21. Tips to Train Your Mind to Enjoy Healthy Eating

  22. Finding Motivation to Exercise

  23. Diabetes, Emotional Overload, and Support

  24. Food Labels: The Main Things to Understand

  25. Exercise and Stress Management

  26. Diabetes and Foot Health

  27. Medication Side Effects: Tips to Deal with Them

  28. Diabetes and Stress Management

  29. Understanding the A1c Test

  30. Dining Out with Diabetes

  31. Moving Throughout the Day

  32. Diabetes and Oral Care

  33. Diabetes and Depression: How to Deal

  34. Prediabetes: The Four Main Factors

  35. Tips to Stick with a New Exercise Routine

  36. Diabetes and Eye Health

  37. Diabetes and “Me Time”

  38. Sharing Your Diabetes Diagnosis with Others

  39. Diabetes and OTC Medications

  40. Tips for Traveling Safely with Diabetes

  41. Diabetes and Alcohol: Some Guidelines

  42. The Health-Boosting Benefits of Laughter

  43. Being Physically Active While Traveling

  44. Diabetes and Emotion Management

  45. Diabetes and Organization

  46. Diabetes and Heredity

  47. Sticking to Diabetes Management During the Holidays

  48. Diabetes and the Pancreas

  49. What is Cross Training?

  50. Healthy Snacking Without Feeling Deprived

  51. Tips to Avoid Emotional Eating

  52. Smoking: Keep Trying to Quit

  53. Starting Insulin for Diabetes: A Few Notes


Communication is Key

Read the full article in the Product Communication Center, where you can also submit your thoughts and ideas.

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