Health benefits of noticing beautiful moments and the BAF movement sequence - Fitness Challenge

Welcome to the 13th day in our February Fitness Challenge.

Small tasks to help set a great foundation for a healthy lifestyle.


Written Instructions:


Today's task is about noticing our surroundings by recognizing the beauty around us; in nature, in ourselves, and in our lives. I find it important to practice mindfulness on a daily basis and this is a form of capturing good feelings to review them again later or share with others. Our body, mind, and soul remembers (on a sub-conscious basis) emotions more than specific events. Taking pictures of fun times, happy family moments, and peaceful times in nature helps to make those memories more permanent. We know we aren't there anymore but our vision, memory recall, and emotional retrieval doesn't. I find this extra beneficial because I don't see mental pictures. So a practice of slowing down to recognize the beautiful, taking a picture (or 1200), and keeping those memories close at hand helps to remind me of all the good in my world.

I found an excellent podcast episode from The Science of Happy, called Finding the Beauty in Everyday. They interview a Veteran of the Iraq War, discuss how Nature helped his Mental Health, and share some wellness benefits of noticing nature (and beauty). It's definitely 20 minutes worth your while. Within the podcast they also talk about The Science of Awe... so as I usually do, I went on a search. Very interesting findings. There are different research articles and studies which found the 'Feeling of Awe' can increase our overall wellbeing, help us physiologically, and make us more socially cooperative. Here is the research paper put out by the same publishing body of the above linked podcast - produced by the Greater Good Science Center (GGSC) at UC Berkeley, with support from the John Templeton Foundation. The Science of Awe was written by Summer Allen, Ph.D., GGSC Research & Writing Fellow. 🤓 Oh how fun!


Additionally, this article from NBC News (Better by Today), called Why Scientists Say Experiencing Awe Can Help You Life Your Best Life, includes tips on how to search out and find the 'Feeling of Awe'.


I say look around you. Find the moments, sights, and experiences that fill your heart with joy, bring a smile to your face, and allow you to take a deep breath of thanks for just being alive... right here, right now. Take a picture so you can look back, share, and treasure that reminder.


Today... 3 pictures and share (online, with your loved ones, and/or on your blog).

  • Beauty of Nature - drive, walk, look around your yard. Find something that strikes you as serene, bold, delicate, captivating, resilient... beauty is in the eye of the beholder.

  • Beauty of Self - this can be a selfie, a candid picture of doing something you love, dress up and showcase. However you decide to form the lens to capture a moment of your own beauty... perfect.

  • Beauty of Life - family, home, wellness space, favorite thing, art, hobbies, memories... this category is open to what you adore in your life. Capture a moment of what it means to be you, maybe something (or someone) you are grateful for... find the feeling of joy and pure calm in a moment of life.

I'd love to see your 3 pictures. Share them below, tag me on social media, or use the hashtag #februaryfitnesschallenge.


Video Instructions: Intro


Fitness Focus: BAF (Believe Again Fitness) Movement Sequence

Watch the video for full instructions and to follow along with me.


Head to Toe Warm-up or Movement Break.

  • 5 Neck U's (Each Way)

  • 5 Neck Ticks (Each Way)

  • 5 Neck Clocks (Each Way)

  • 10 Forward Shoulder Rolls

  • 10 Backward Shoulder Rolls

  • 10 Arm Cross-Overs

  • 10 Forward Arm Swings

  • 10 Backward Arm Swings

  • 5 Wrist Rolls (Both Directions)

  • (Optional) 10 T-Spine Rotations (Each Way)

  • (Optional) 10 Hip Rotations (Each Way)

  • 10 Forward/Back Leg Swings

  • 10 Side Leg Swings (Each Side)

  • 10 Gate-Openers (Each Side)

  • 5 Ankle Rolls (Both Directions)

Important: Stay within a comfortable range of motion (ROM). This is to warm-up the muscles, tendons, and joints of the body. It helps to bring movement to the bodies various planes of motion. Fitness, and activity, are done at your own risk. Be gentle (still try) with this practice until your more comfortable or have worked out regularly. Any questions, please reach out. Remember, we are where we are at... for now.


Video Instructions: BAF Movement Sequence

Well Day 13... I hope you found value.

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.

Join the Story

Please note: Some services I offer follow a donation structure. Pay what you can - when you can. The money given is applied to help others more by investing time. Fitness, personal development, support, connection, growth are all passions of mine. Price Quotes are available upon request for speaking, website work, and consults.

🌹 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