Day 5 - Gratitude and Acknowledge Your Upper Body ROM - February Fitness Challenge

Wow, Day 5 already.

Thank you for all the hard work so far, and no need to worry if you've miss a couple tasks or missed a day. Just hope back in and complete what you can, when you can. The important thing is to try to make yourself accountable daily... all challenges take time.


Written Instructions:


Today I ask you to Write down 3 things you are grateful for in life, personally, and in family or friends. The practice of being thankful for the blessings in our life has been proven to create lasting change within our brain. The more we practice, the more our vision changes from short comings to abundance. It does take work.

I like to include other sources if you're interested in learning more about the science behind gratitude. It also helps because then you know I'm not just talking out my butt. Ha.

  • Here is an article on 7 Surprising Health Benefits of Gratitude put out by TIME magazine. Within it you'll find a couple more links to research and studies.

  • This is an article posted by The University of Southern California called Practicing Gratitude can have profound health benefits. It overviews a few more benefits and also gives a brief history outlining quotes about Gratitude from Cicero, Epictetus, and Charles Dickins, proving this has been a long time practice.

  • If you're like me and like science-y stuff and proof in science-y terms, here's a original research article from Frontiers in Psychology, Neural Correlates of Gratitude. This outlines a study done on people asked to assume roles of Holocaust victims through different methods/stimuli (non-invasive) and examines their brain function and changes through expressing gratitude for good deeds and helpers during an otherwise dire situation. Pretty interesting... if research studies are your pleasure boat.

  • How Gratitude Changes You and Your Brain written by two Psychology Professors at the University of Indiana, outlines the changes neurologically. 🤓 My favorite.

  • Then, a more specified Neuroscience article from Positive Psychology, identifies the correlation between Gratitude and How It Affects Anxiety and Grief.

Okay... I'm done now. But, as you can see there is a lot of information out there supporting this practice of Gratitude. Perhaps, this can be a welcomed task for today.


Gratitude isn't about toxic positivity. Many times we aren't in undesirable situations by choice, sometimes we are, but we only have limited control everyday. The power is within our own reactions, thoughts, beliefs, and actions. The decision to see the blessings, even if it is a warm meal on an otherwise 'crappy' day, is enough to honor a moment for ourselves.


Pick a quiet spot, put your thinking cap on, and write down something you are thankful for in life, something you enjoy about yourself, and finish by documenting gratitude for someone close to you (a friend, loved one, family member).


Fitness Focus: Acknowledge your Upper Body ROM (Range of Motion).


Watch the video below for full instructions on this task. I say to acknowledge your Range of Motion because I find it important to recognize where we're at to know where we want/need/ or should go. This task will help identify some limitations or may even surprise you in your mobility. Take some time, move gently around, and note any creeks, pops, pulls, asymmetrical movements (not even from one side to the other side). Write them down if you wish, make a video, or simply acknowledge the differences or challenges with focus.


Video Instructions:


Practice Caution: With Range of Motion (ROM) and any form of stretching, it is important to remain in a gentle pull of the muscle and without momentum for 6-8 seconds maximum, unless some form of warm-up or cardio has been done within 15 minutes beforehand. This protects the structural muscles and tendons which attach to the main movers of the body. Most ROM is best tested without activity first... this allows us to acknowledge our movement on a general daily basis. Remember: We are where we are at... for now.

There we have it. Day 5... in our February Fitness Challenge.

Any questions, message me anytime.


Once you've completed the day... comment below with your findings and progress, I'd love to support you while we challenge ourselves one day at a time. #DayOneAlways mentality with #believeagainfitness effort will create the #healthylifestyle consistency we need. Social media hashtag #februaryfitnesschallenge2021 and be sure to have FUN.


We've got this together.

🌹 Take care all and much love.

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🌹 Take care and much love.

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© 2020 by Kelsey Hoople

No negativity zone. That does not include ignoring or avoiding feelings. There is much emotion between these pages.  To feel better we must choose to feel better and make our way through it all, one step at a time. Kindness, a choice.

**All the information contained in this site is based off my own education, experience, beliefs, and personal opinion. I am not a Doctor, dietitian, nurse, or otherwise. I only know what has worked for me, continue to learn by gaining qualifications, and listen to what has worked for others I trust. Always evaluate your own risk, belief, and perspective then decide how to proceed. For natural Mental Health help visit: New Perspectives Counselling