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Every year,  in January, I think it is the best time to start my new challenges.. Normally my challenges are the same every year.... study English and see films in original version, do more exercise, eat a helathy diet, drink more water every day.. . but this year is different, because my life is different too .This year my challenge is to get up and start my routines  happily every day, because it's very difficult for me;  there are a lot of people with a lot of problems, health problems, family and economic problems, while other people don't respect basic rules and make those people's problems bigger, and this makes me very angry. When I see people without a mask, smoking in the street, going to prohibited parties... I'm very very angry, and my daily challenge is to relax and have a good day. I think it's neccessary for my mental health.

Esther Serra

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When a new year begins, I always propose some challenge or some aim in my life. It is a way to find a personal motivation. This year I have decided it soon, Listening to English every day for twenty minutes.
I would agree to do this activity more because I know it is very useful to improve my level of English.
I have chosen this challenge because last summer I did again my official exam of English. I couldn't  believe, again. For me the most complicated of all tests was the listening test.
For that reason, I don't have any excuses, I will try to listen to more English. For instance, while I am cleaning, I am running and so on... I have a pair of headphones, they are wireless and I am going to use them.
That is all.

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(Isabel Ferrer)
My 30-day challenge is getting up earlier to do exercise in the stationary bicycle and eating more fruit.
Although I like fruit, usually when I finish eating I am full and I do not feel like eating fruit. I am going to eat less, so I can eat a piece of fruit in each meal.
Regarding to doing exercise in the stationary bicycle, I am going to take the opportunity to watch some series or youtube videos on the tablet meanwhile in order to make it easier and nice.
I think it will be beneficial for me because I will have a better diet and I will do exercise every day.

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Valentina Garanovscaia  Bisir

Creating some positive habits it is the challenge that I have proposed for 30 days and continue doing them if it works or change  for better my routines and my life.
The first habit that I will start doing every day is sleeping at least 8 hour. I will try to go to the bed at 22:00-23:00h. Sleeping well is important for our body, brain and skin.
The second habit is drinking more water than I drink. Especiallly a glass of water in the morning after brushing my teeth to remove toxins and hydrate us and try to drink at least 8 glasses of water a day.
The next step is doing more exercise, at home I have an elliptical treadmill and I will try to use it 5 days a week for 10-15 minutes at the begining and going up. Also I will try to go for a walk whenever I can.
Returnig to my favorite, diet is the next step that I want to take. I did before coronavirus and I lose more than 15 kg without starving .It's called cetogenic diet or Keto diet. This diet consist in eliminating sugar and carbohidrates from your eating. The first 10 days it is forbidden to eat fruit and drink milk. You shoud eat a lot of proteins(meat, bacon, cheese, eggs, fish)  vegetables(all of them)  nuts and butter or oil .You can boil, bake, fry. The worst thing is that you can't eat  potatoes, rice or pasta , and you can't eat normal bread, but you can bake almond bread, or sweets with almond flour, also you shoud eat black chocolate.This diet works very well, because you don't starve .
Also I will try to follow Marie Kondo minimalistic lifestyle- throw away unnecessary thing. As a consequence of the coronavirus I have a lot of free time that I have to take advantage of it.

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OVERCOMING PHOBIAS
Araceli Martínez
People with phobias have so much  fear  that  it's hard  to  do normal activities ,such  as going to work  .Having  a phobia  includes  feeling  stressed  about being  near  the  object, being in the situation  ,or doing  the activity  ,it  also  includes being afraid  of  the object ,situation ,or activity.
I have  chosen  this topic   because  I suffer  a kind  of aquaphobia
What is aquaphobia?  It is a irrational fear of water .
So, overcoming  this problem is a great challange for me .
In my  case this fear comes from  the past.
One day  when  I Was a only  eight  years  old  girl I went  to the beach  with  my cousins  ,they were young people and they   ran  quickly  into the water and  left  me alone  on the shore ,sunddely  a wave came  and pulled  me into  the water, taking  me deeper  and  deeper.
Fortunately  people  on the beach  realized  what  was  happening and rescued  me from the water.
Since that  day I am not able  to be  alone  on the beach ,on the pool,or doing  any  type  of water Sport, even  travelling  by boat  is hard for  me .
How do I face this phobia ?  fighting against  myself  when I am in any  of this situations .
To  be honest  I've gotten  used  to living with it, but  I  don't  give  up, I will keep  trying,  I promised it to myself.
So, my thirty  days  challange is going alone to the swimming pool.
Maybe  this time I will  succeed.

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FEDE MOGORT

WHAT THE CHALLENGE IS
Getting my business to grow on affiliate marketing.

Promoting products and selling them online with advertising through social networks.
WHY I HAVE CHOSEN IT
I think it makes all the sense in the world, if you identify the problems that people have, we offer them a solution with a product or service, for example a person has back problems, we talk to them about a way to solve it and also with a discount in the treatment.
WHAT MY PREVIOUS EXPERIENCE IS
I have already bought courses where they teach you and I have already advertised on Facebook, but I still have a lot to learn.
HOW I INTEND TO GO ABOUT IT
I use paid advertising through Facebook, they are in charge of looking for people interested in a product or service and I send them advertising.
HOW I THINK IT MIGHT CHANGE ME
It is a job that is done from home or wherever you want, you only need a laptop and an internet connection and have your own business without having to depend on anyone.

YOU ARE YOUR OWN BOSS.

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30 DAY CHALLANGE: TO LOSE WEIGHT

My challenge is to  go  walking after lunch, every day, at least 30 minutes. and not to have a snack bentween lunch and dinner. I have chosen this challange because I want to lose some weight. I need to put  my favorite jeans on again!!!!.   And I know how it works as I did it before. Because of my work, I have been doing that, from   last  November until January, when the  local Government closed the Museum where I am working  at the moment, becuse of the Covid.  I lost enough weight to be able to wear my jeans again!!!. But now that I don't have the same pace of   life, I have put on weight again. And soon my contract will finish and I will  have to do something to  keep fit.
I intend to do this: first going  to walk half an hour after Iunch, If the pandemia allows   it. A second:  not buying salty things as chips or similars, or cooking them myself.
If I achieve my challenge, I will be able to  wear my favorite jeans again and  feel healthier. I need, as other people, that "normality" comes back to my life to  get my challenge.       SUSI PEREZ

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Rosa M. Tur
Mind can be intoxicated with thoughts, memories and  they can hurt us. It is reasonable to believe that it is impossible to live without emotions such as stress, anger, anxiety, depression, but you can control them, one way to detoxify the mind is through a "mental cleansing" for this I propose this 30 day challenge with these simple tips:

Set concrete and realistic goals. Our well-defined goals will allow us to stay active while exercising our ingenuity and our management of emotions, in addition, the fact of setting a few days limit helps to combat the syndrome "I'll do it tomorrow"

Meditate for 5 minutes and breathe slowly.  Managing breaks and moments of relaxation is essential for mental hygiene. Taking a break from work and responsibilities will allow us to free our minds and break through looping thoughts.

No Complains.  Try to spend a day without complaining  loudly or  more difficult inside you.

Put on music while you work.  It stimulates, slightly increases the heart rate and blood pressure by releasing adrenaline . It is great to give a boost  to work rate. Besides Appropiate music can improve concentration and attention. Also, it increases memory.

Write.  Start a diary or keep a notebook and write when your emotions distress you

No phone.  If you can't leave it at home, try to turn it upside down and silence notifications for at least an hour.

Exercise.   Try an exercise routine, or just go for a walk

keeping a positive mind and letting go of limiting ideas is good for our well-being.

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Isabel Olivert
My 30-day challenge is to keep fit following the saying:"healthy mind in a healthy body".
For this, I started walking from January 11,2021 every day except on bad weather days.
I practice it together with my friends; I have chosen this challenge  because my friends have been doing it for years and  with them I feel more motivated to practise it regularly.
I´ve always done physical exercise in gyms, but now ,I prefer to do it outdoors and especially in nature.
We live in a town where we can choose several places in wild nature and every day we usually make a different route.
My favourite route is the one that goes to the Castle and continues through the mountain ,I love this route because I like walking through the rocks ,breath fresh air and see the landscape from the heigths.
I have managed to create the habit of taking this walks ,but last Sunday, during the route I sprained my ankle , and now I have to stay a week without walking. Also after this injury I'm afraid of walking on the rocks, so when I can walk again , I will do it on the roads without rocks until I feel safe.
I also think that I will need a more suitable footwear to walk in the mountains.

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(Carmina Colubi)
Nowadays, coronavirus is taking its toll on people’s mental health, as a result, anxiety and isolation have increased among citizens. We are living a difficult situation with a lot of restrictions. We can’t be neither with friends nor family. Moreover, many people have lost their relatives and they haven’t been able to be with them.

I adivise everybody to spend an hour doing physical exercise, always at the same time, setting some time when you know that you have time to spare and you might go on with this routine all through the year.

I have chosen this challenge for several reasons:

Firstly, while I’m doing sport I’m not eating.

Secondly, I feel good about myself as body and mind are connected.

And the last reason but not the least, It relaxes my body, opens my mind and I wind down from problems.

I recommend one day cycling and the next day pilates, as far as I’m concerned they are two complementary activities that you can practise alone.

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It's necessary to drink more water for our health. I recommend trying to increase the amount of water you drink.
I started last month drinking  at least ten glasses of water a day.
Establish your routine, for example, one when you get up, another for breakfast, then before lunch  and dinner..
Try carrying a bottle of water with you, in this way it will be easier.
It's also a good idea to write down the number of glasses of water you have drunk.
At the beginning you may find a bit difficult and you might not feel thirsty at all but later you will get used to it.
Think about it , can you do this challenge?

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Read 20 minutes a day

We live in a hectic society and we never find the perfect moment to stop, sit and read. Summer is the perfect moment to take up this new practice.  Who knows, you might go on with this routine all through the year.
Last summer I gave it  a try  for a month and I could enjoy my mornings with a bit of reading. Having had my morning reading, I could spend the rest of the day doing many other things.
This new  habit made me feel more relaxed at the beginning of the day and I could finish some books which I had started many times before but never found the time to finish.
Why don't you give it a try, maybe you find the moment to be on your own and discover new experiences.
Don't forget to set some time for this new habit and a quiet place to do it. Do not allow anybody to disturb you and do it every day.