q sciences feel better challenge - amazon s3feel+better+challenge+flyer.pdf · tracking your...

Q Sciences Feel Better Challenge

Live Life eXponentially! QSciences.com©2014 Q Sciences. All Rights Reserved.

*These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Welcome to the Q Sciences 90-Day Feel Better Challenge!

In today’s world, it’s all too easy to let our health take a backseat. With poor health comes greater stress, strain on our work and relationships, and reduced happiness. Making your health a priority can transform not just your body but every other aspect of your life.

That’s why Q Sciences developed the Feel Better Challenge: a 90 day program with manageable weekly goals to help you take charge of your health and re-establish good habits for long-term happiness.

The Feel Better Challenge addresses key areas of your health and wellness—attitude, exercise, healthy diet, sleep, stress management and hydration—plus supplementation with Q Sciences products.

Take the challenge and start on a path to abundant health today.

Let’s get started!




WEEK 1: Getting Started

Congratulations on committing to the 90-day challenge! Over the next 90 days, you’ll take steps to lay a healthy foundation for your life so you can experience the most happiness and fulfillment possible.

Creating healthy habits can be overwhelming, so we break them down for you into fun and manageable challenges that you can complete every week.

To begin your 90-Day Challenge:

1. Choose the right Q Sciences supplement pack for your goals.

2. Commit to take the supplements daily, complete the weekly challenges, and to track your progress over 90 days of Q Sciences supplementation.

3. Find an accountability Partner to help you stay on track and motivated.

Week 1 Challenge:

Fill out the following health assessment, and make special note of the areas of your health you would like to improve over the next 12 weeks. Be sure to order your supplement pack.




Supplement Guide

Q Sciences offers the most credible and innovative nutritional supplements on the market. Developed by experts with extensive experience in both traditional and naturopathic medicine, Q Sciences products are safe, effective, and impactful.

When you incorporate one of the following supplement options into your 90-day challenge, you’ll see exceptional results!

1. Basic Pack

EMPowerplus Q96™Give your brain the nutrients it needs with EMPowerplus Q96™, a blend of 36 vitamins, minerals and amino acids clinically proven to improve mood and mental clarity.*

The most researched micronutrient formula in the world, EMPowerplus Q96™ is backed by over 26 studies published in scientific journals and research conducted at major universities, including Harvard.

Basic Pack – 3-Month Supply of:EMPowerplus Q96™ $154.85 (Save $25**)**For first-time challenge customers

2. Plus Pack

EMPowerplus Q96™ + QSleepUpgrade to the Plus Pack and supplement with EMPowerplus Q96™ and QSleep.

QSleepSleep better with QSleep, a natural, non habit-forming blend of melatonin and herbs in a premium, fine mist intra-oral spray. Simply spray up to 8 sprays at bedtime to fall asleep quickly and enjoy more restful sleep.

Plus Pack – 3-Month Supply of:EMPowerplus Q96™ & QSleep $209.70 (save $30**)For first-time challenge customers




3. Premium Pack

Qssentials FamilyQssentials Family contains a comprehensive daily dose of nutrients for improved brain function, digestive health, cellular function and overall wellbeing. This combination pack works synergistically to Purify, Optimize and Protect both mind and body.*

• EMPowerplus Q96™: A blend of 36 vitamins and minerals for optimal brain health and function.* • QBiotics: A patented, controlled-release probiotic for optimal digestive health.* • Q Omegas: Essential omega-3 fatty acids for whole-body wellness.* • Q Amino Acids: A total supply of amino acids for healthy tissues and cells.*

Premium Pack – 3-Month Supply of:Qssentials Family $364.85 (save $55**)**For first-time challenge customers

Q Sciences Personal Health Questionnaire


*These statements have not been evaluated by the food and drug administration. This product is not intended to

diagnose, treat, cure or prevent any disease.

Feel Better Challenge: Week 1 Assessment

Tracking your progress is a crucial component of the Q Sciences Feel Better Challenge.

Before you begin, be sure to fill out the following health questionnaire. As you take your daily Q Sciences supplements and establish new, positive lifestyle changes throughout the challenge, continue to fill out the additional assessments at weeks 4, 8 and 12 to see how far you’ve come.

Date: ______________________ Overall Wellness: 1 2 3 4 5 6 7 8 9 10

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General Mental Wellness: 1 2 3 4 5 6 7 8 9 10

Memory Strength ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Stress Level ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Energy Level ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Clarity of Mind ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Frequent Mood Swings ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Concentration/Focus Strength ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Anxiety/Fear Level ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Frequent Temper ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Frequent Headaches ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍





General Energy Levels: 1 2 3 4 5 6 7 8 9 10

Energy in the Morning ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

(Well rested, ready to start the day)

Energy in the Afternoon ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

(No mid-day dip in energy level)

Skin/Hair/Nails: 1 2 3 4 5 6 7 8 9 10

General Condition of Skin ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

(Elasticity/clarity/shine)

General Condition of Hair ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

(Thickness/strength/rate of growth/shine)

General Condition of Nails ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍


Immune System Performance 1 2 3 4 5 6 7 8 9 10

Frequent Illness ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Frequent Colds/Congestion ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Digestive Tract: 1 2 3 4 5 6 7 8 9 10

Frequent Constipation ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Frequent Diarrhea ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Frequent Stomach Pains/Cramps ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍




WEEK 2: Attitude

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” —Winston Churchill

Positive thinking has strong ties to physical wellbeing. According to research, optimism can lower the risk for depression, improve resistance to the common cold, and reduce the risk of death from heart disease.

A 30-year study conducted by the Mayo Clinic found that people with optimistic attitudes experienced a higher quality of life in areas such as emotional, physical and mental health, vitality and overall social functioning.

Optimists may even live longer than pessimists. In a study on centenarians, researchers found a link between those who lived to be at least 100 years old and high levels of optimism and personality traits like a strong sense of humor, easygoing demeanor, high sociability, and engagement in a variety of activities.

Psychologists have likewise noted a connection between a positive life outlook and gratitude. Research has shown that simple acts like writing down feelings of gratitude every week leads to more optimism and fewer trips to the doctor. Gratitude can improve relationships, too: in one study, when couples took the time to express gratitude for each other, overall positive feelings increased. Yet another study found that writing a letter of gratitude provides a significant surge in happiness that can last for up to a month.

The great news is that anyone can cultivate a more optimistic outlook on life and gain the associated health benefits of a positive attitude.

Tips for a positive outlook:

• Check in with your thoughts. Practice self-regulating your thoughts throughout the day. Periodically check in and evaluate yourself: are most of your thoughts positive or negative? If you notice that your thoughts are mostly negative, work to adjust them accordingly. • Spend time with positive people. Our friends influence how we think and act. Spend time with positive people who are supportive and uplifting, and work on being that kind of friend yourself. • Develop healthy mantras. Find a positive quote or affirmation to get you through tough days, and refer back to it for inspiration.




• Read uplifting books. Spend at least 15 minutes per day reading from positive books. A few suggested books on happiness: The Happiness Advantage and Before Happiness by Shawn Achor, Mindset by Carol Dweck, 10% Happier by Dan Harris. • Laugh. Look for the humor in any negative situation. Laughter is a great form of stress relief, and research says it can even help decrease stress hormones like cortisol and epinephrine. • Cultivate gratitude. Write a thank-you note to someone for a kind deed. Express your gratitude to a friend or your partner. Keep a regular gratitude journal and write down things you are grateful for on a daily or weekly basis.

Week 2 Challenge:

Practice cultivating optimism by keeping a gratitude journal! Join the public Q Sciences Happiness Journal on Facebook goo.gl/92F7Cq, or privately write down 3 things you are grateful for every day.




WEEK 3: Healthy Diet

“Let food be thy medicine and medicine be thy food.” —Hippocrates

In addition to taking your daily Q Sciences supplements, eating a variety of whole foods like fruits, vegetables, lean protein and whole grains is one of the best ways to ensure your body and mind function at their best.

Though fad diets come and go, a healthy eating plan should incorporate the following guidelines:

• Contains a variety of foods • Controls portion sizes • Emphasizes vegetables, fruit, whole grains, and lean protein sources like lean meats, poultry, fish, beans, eggs, and nuts • Limits saturated and trans fats, sodium and added sugars • Avoids highly processed foods as much as possible

A healthy diet should also emphasize the three key macronutrients your body needs: carbohydrates, proteins and fats.

Carbohydrates are the body’s main energy source and fuel the brain. Fruits, vegetables, beans, legumes, and whole grains are rich in healthy carbohydrates and also provide a good source of fiber, which is necessary for elimination and to avoid certain diseases. (A 14-year study of 75,000 adults conducted by the National Institutes of Health found that the risk of diabetes was reduced in people with

high levels of fiber intake.)

Protein is essential for tissue growth and development, as well as energy in the cells. Plant sources like beans, lentils and nuts, as well as seafood, lean meats, poultry and dairy are all excellent protein sources.

Fats helps the body absorb vitamins and keep cell membranes healthy, and are vital for proper immune system function. Good sources of unsaturated fats include lean poultry, fish, and oils including olive oil and nut oils. Experts recommend limiting intake of saturated fats found in animal products like cheese, red meat, butter and full-fat dairy.




Most Americans don’t eat enough vegetables, whole grains or fruits, resulting in low levels of potassium, fiber, calcium and vitamin D. Adding whole, non-processed, nutrient dense foods to your diet—like vegetables, fruits, whole grains, low-fat dairy, seafood, lean meats and poultry, eggs, beans, nuts and seeds—provides a high ratio of vitamins and minerals to calories, and eliminates excess saturated fat, sugar and refined starches.

Nutrition experts recommend cutting back on:

• Sodium: Can lead to high blood pressure, heart disease and stroke. • Saturated fat and cholesterol, which contribute to heart disease and diabetes. Replace saturated fats with monounsaturated and polyunsaturated fats when possible. • Added sugar and refined grains. Choose whole grains instead.

Although maintaining a healthy diet may seem overwhelming or time-consuming, even the smallest positive changes can have a great impact on your overall health. Simply adding a few healthy habits at a time is a great way to get started.

Tips for a healthy diet:

• Keep an eye on portion control to avoid overeating. • Eat a variety of foods. • Fill up your plate halfway with fruits and vegetables at mealtime. • Choose protein sources like seafood, lean meats, poultry, beans and nuts over red meat and processed meats. • Choose whole grains over processed grains.

• Limit sodium and added sugar intake. • Add fresh leafy greens (like spinach, arugula and kale) to your diet. • Get creative and try using fresh herbs and spices to add low-calorie flavor to meals.

Week 3 Challenge:

Focus on adding one positive habit to your diet this week. Enjoy a special healthy meal with friends or loved ones.




WEEK 4: Reassess

Congratulations! You’re made it to the end of the first month!

By now, you should be noticing positive changes in your day-to-day health, in the form of increased energy, reduced brain “fog,” or simply an overall improved feeling of wellbeing.

This week, take stock of your progress so far, and fill out your next health assessment.

Week 4 Challenge:

Fill out the second health assessment, and compare your results from day one. Be sure you have your Q Sciences supplements ready for weeks 5–8. Aim to sustain the healthy habits you worked on in weeks 2–3.






Tracking your progress is a crucial component of the Q Sciences Feel Better Challenge. Date: ______________________ Overall Wellness: 1 2 3 4 5 6 7 8 9 10

❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍



Stress Level ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Energy Level ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Clarity of Mind ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍















Skin/Hair/Nails: 1 2 3 4 5 6 7 8 9 10










Digestive Tract: 1 2 3 4 5 6 7 8 9 10







WEEK 5: Exercise

“Take care of your body. It’s the only place you have to live.” —Jim Rohn

Staying active is a crucial component of long-term health and happiness. Regular exercise not only contributes to a healthy weight and body composition, but makes us less likely to develop chronic and life-threatening diseases.

Exercise positively impacts both physiology and mental health and increases your wellness throughout all stages and ages of life. It helps move blood back to the heart, massages the tissues and internal organs, helps improve delivery of oxygen and nutrients to the cells, and moves lymphatic fluid throughout the body.

To gain substantial health benefits, the U.S. Department of Health and Human Services recommends that all adults get at least 150 minutes (or 2.5 hours) of moderate aerobic activity per week, plus strength building exercises at least twice per week. 150 minutes per week of aerobic activity lowers the risk of premature death, coronary heart diseases, type 2 diabetes, depression, stroke and hypertension.

If 150 minutes sounds like an unattainable time commitment, keep in mind that it’s best to spread out your exercise over the entire week. This breaks down to 30 minutes per day over 5 days, or a little over 20 minutes per day over the course of 7 days.

Remember, too, that exercise doesn’t have to be overwhelming to be effective. Great sources of aerobic exercise include running, brisk walking, bicycling, rebounding on the Cellerciser, dancing and

swimming—or any activity that gets you moving and your heart rate up.




Tips for making exercise part of your daily life:

• If you are just starting out, begin with something as basic as walking with a friend or dancing in your living room. Start with light or moderate intensity for short periods of time and work up to 150 minutes of aerobic exercise per week. Some exercise is better than none, and major health benefits occur with even just 60 minutes of activity per week. • Experiment to find activities you enjoy doing, and make them part of your daily routine. • Choose activities you can do with friends and family members to stay motivated. • Vary your types of exercise. • Talk to your doctor first if you have a heart problem or serious medical condition.

Week 5 Challenge:

Try a new form of physical activity! Plan to exercise for at least 20–30 minutes most days this week.




WEEK 6: Sleep

“Sleep is the best meditation.” —Dalai Lama

For optimal health, adults need 7–8 hours of sleep per night on average. Yet many of us don’t get that each night: An estimated 40 million Americans suffer from long-term sleep disorders, and 37% of Americans experience a lack of sleep so severe that their daytime sleepiness interferes with normal daily activities, according to research from the National Sleep Foundation.

Sleep is necessary for the brain to exercise neuronal connections, for adequate protein production in the body, and to regulate emotions, social functioning and decision-making processes. Overall, poor sleep patterns have significant negative effects on the brain and body, including:

• A compromised immune system • Decreased memory and physical performance • Impaired nervous system • Depleted neurons

In studies, rats deprived of REM (rapid eye movement) sleep survive only 5 weeks, rather than the expected life expectancy of 2–3 years. In adults, REM sleep deprivation negatively impacts our ability to learn new mental skills, and may cause irritability and emotional distress. Impaired stage IV sleep (deep sleep) may lead to fatigue and apathy. A study by Johns Hopkins University found that male medical students who had sleeping problems as young men experienced twice the amount of clinical depression 30 years later, and their natural killer cell (NK cell) levels were significantly reduced. Natural killer cells

are key to the immune system’s ability to ward off everything from the common cold to cancer. Extreme sleep deprivation can even trigger paranoia, manic periods and anxiety.

We don’t adapt well to getting to little sleep; not getting enough sleep each night creates a “sleep debt” and eventually may impair our reaction time, judgment and overall brain function. According to research, sleep-deprived people perform as poorly on hand-eye coordination tests as those who are intoxicated. Data from the National Highway Safety Traffic Safety Administration also reports that driver fatigue causes approximately 100,000 vehicle accidents every year.




Signs that you may be sleep deprived include:

• Feeling drowsy during the day • Regularly falling asleep within just 5 minutes of lying down • Experiencing episodes of sleep while going about your day

Many factors prevent people from getting healthy sleep. Stress and worry play a role in sleep, and noises and other distractions can also be a problem. Our sleep habits can also be influenced by food and medications that impact neurotransmitters. For example, caffeine can cause insomnia, and antidepressants, nicotine and alcohol may suppress REM sleep.

Fortunately, if sleep is a problem for you, there are steps you can take to develop more consistent sleep habits and get the rest you need.

Tips for better sleep:

• Establish a relaxing bedtime ritual. Winding down before bed allows your body to transition into sleeping mode. • Remove sources of bright light. Using electronic devices before bedtime activates the brain and can make it harder to fall asleep. Keep these items a minimum of 6 feet from your bed. • Aim to exercise daily during the daytime. Research shows exercise to be of tremendous value to those with sleeping difficulties. (Ideally, aim to complete your exercise at least 5–6 hours before bed.) • Make sure your mattress and pillows are comfortable. Most mattresses are meant to last

9–10 years maximum. • Establish a consistent bedtime and try to maintain it, even on weekends. Sleeping in on the weekend resets your sleep schedule and internal clock, making it more difficult to achieve a normal sleep schedule during the week.

Week 6 Challenge:

Do something to improve your sleep, such as eliminating electronic devices from your bedtime routine, establishing a better bedtime ritual, or just getting in bed earlier each night. Shoot for 7–8 hours per night of sleep this week if at all possible.




WEEK 7: Hydration

“Water is the driving force of all nature.” —Leonardo da Vinci

Water is the very foundation of life. A baby is made up of 90% water and an adult is about 70% water when properly hydrated. That’s about 10 gallons of water inside the skin of a 150-pound adult.

Water is the basis for all of your body fluids, including the blood, lymph and digestive fluids. It is critical for the transportation and absorption of nutrients as well as for the elimination of waste. Water helps the body maintain a normal body temperature, regulates a healthy metabolism, is crucial for cell function, cushions the joints, protects important tissues and the spinal cord, and helps flush wastes from the body. It is the largest single source of energy in the human body—which is why one of the first symptoms of dehydration is often fatigue.

Water is so simple and so basic that it is easy to overlook when it comes to our health. Dehydration results when you don’t replace the water that is used and lost during each day’s activities. This can result in headaches, constipation, afternoon fatigue, respiratory problems, and other ailments. It may also impact cognition, disrupting mood and concentration, alertness and short-term memory. When the body is dehydrated, wastes build up in the fluid that surrounds each cell and the detoxification pathways in the body become sluggish. According to the Mayo Clinic, the average adult loses more than 10 cups of water every single day, simply by breathing, perspiring, and eliminating waste.

How much water should you consume on a daily basis? The exact amount depends on your activity level, the climate you live in, and your body size and weight. Some experts suggest drinking at least half

an ounce of water for each pound you weigh; a 150-lb. adult should then consume at least 75 ounces per day. According to The Institutes of Medicine, most people will meet adequate water intake by letting thirst be their guide, but general recommendations are 91 oz. total per day from all beverages and food for women, and 125 oz. for men. Keep in mind that about 20% of all water intake comes from food sources like veggies and fruits. (For example, one medium apple contains about 6 oz. water, and celery, oranges and melons are 85–95% water.)

Making proper hydration a priority will increase your energy levels, improve overall metabolism, and make every cell in the body function better.




Tips for better hydration:

• Use a pre-measured container or water bottle to keep track of how much water you consume. You may be surprised at how little you drink once you begin keeping track of your water intake. • Replace soda and other sweetened beverages with water. • Consume more water-dense foods like fruits and vegetables. • Try a new water recipe: add fresh mint or basil leaves, berries, watermelon, cucumber, lemon, lime, or grated fresh ginger to water for a healthy, refreshing change of pace. • Be sure to increase your water intake when you are physically active, have a fever, or are in a hot climate.

Week 7 Challenge:

Add a healthy habit for proper hydration: replace soda with water, keep track of your intake with a measured water bottle, or try incorporating a new water recipe into your daily routine.




WEEK 8: Reassess

You’ve made it to the end of month 2!

By now, you have taken strong steps to establish new habits and routines that will yield significant benefits to your long-term health. Keep up the good work!

Week 8 Challenge:

Fill out the third health assessment and review your progress. Be sure to have your Q Sciences supplements ready for weeks 9–12. Aim to sustain the healthy habits you worked on in weeks 2–3 and 5–7.






Tracking your progress is a crucial component of the Q Sciences Feel Better Challenge. Date: ______________________ Overall Wellness: 1 2 3 4 5 6 7 8 9 10

❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍



Stress Level ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Energy Level ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Clarity of Mind ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍















Skin/Hair/Nails: 1 2 3 4 5 6 7 8 9 10










Digestive Tract: 1 2 3 4 5 6 7 8 9 10







WEEK 9: Stress Management

“Release the stress. You were never in control anyway.” —Steve Maraboli

Stress is an inevitable part of life, and yet not all stress is negative. Eustress, or “good” stress, is the manageable amount of stress that motivates us to be productive, get work done, and achieve our goals.

However, chronic stress—stress that goes on too long outside of isolated incidents and turns to distress—can be detrimental to our health. Chronic stress lowers our immunity, compromises our digestive and reproductive systems, and leaves us more prone to infections and disease.

The three main categories of stress are:

• Routine stress: stress caused by pressures related to work, family, and daily life • Sudden stress: stress caused by a major, unexpected change like a job loss or major illness • Traumatic stress: stress caused by a situation where one is in serious physical danger, such as a natural disaster or violent incident.

According to the National Institute of Mental Health, routine stress is the hardest to notice, yet it can cause the most strain to the body and brain when it persists over time, leading to problems like heart disease, depression, diabetes and anxiety.

If stress is a significant problem in your life, know that there are steps you can take to better cope with and minimize the stress you experience day to day.




Tips for stress relief:

• Exercise. Regular exercise helps increase the production of feel-good neurotransmitters, or endorphins, which help the body manage stress. • Supplementation. Q Sciences products, particularly EMPowerplus Q96™, promote calm, clarity and coping. Continuing to take your daily supplements gives your brain and body the nutrients they need to combat the stress and challenges of daily life. • Practice activities that help with stress coping, such as yoga, meditation, and deep breathing exercises. • Define your priorities in life, such as which things must get done and which can wait, and try your best not to overextend yourself. • Spend time with people who provide healthy emotional support. • Visualize upcoming events that are causing stress in your life--like a presentation or interview— going well. • Notice how your own body responds to stress. Common reactions include sleep issues, anger, depression, fatigue, insomnia, substance abuse, or feeling nervous, worried, or hostile. Seek help from a healthcare provider for severe symptoms that may impede your work life and relationships.

Week 9 Challenge:

Focus on taking the time to meditate, practice yoga, refocus your priorities, or do deep breathing exercises to cope with stress this week. Find what works for you and keep it up.




WEEK 10: Passion

“Passion is energy. Feel the power that comes from focusing on what excites you.” —Oprah Winfrey

For many of us, simply getting through our to-do lists each week can be daunting, and the prospect of spending time on a fun hobby may feel like a luxury. However, passions and hobbies are more than just pleasurable and personally rewarding; they actually have a great benefit to our mental and physical health.

Spending time on positive hobbies activates areas of the brain that make you feel happy, enhances creativity, sharpens focus, and helps you think more clearly. Fun but challenging activities can also put you in a “flow” state—a state of engagement where you are fully absorbed, and lose yourself and a sense of time in the moment. These sustained periods of concentrated attention are energizing, enhance self-confidence, and raise neurotransmitter levels in the brain.

Researchers at the University of Chicago have found that states of “flow” happen most commonly when we are working at a challenging task, performing a favorite hobby, or socializing—and are less common in passive leisure activities like consuming media. For this reason, spending free time on hobbies is actually more productive to your long-term happiness and health than kicking back on the couch to watch a favorite television show. Devoting an hour or more per day on hobbies may even be protective against dementia in later life, according to research.




Tips for reconnecting to your passions and achieving a state of flow:

• Choose an activity that you enjoy, that is challenging but not too difficult, and that provides new feelings and experiences. • Don’t worry about performance. Overcome the urge to stop at every mistake, and simply focus on enjoying the activity. • Give yourself time. It may take at least 15 minutes to enter a flow state and fully engage in the activity. • Minimize distractions. Allow yourself to be fully engaged in the task.

Week 10 Challenge:

Spend some time this week reconnecting to a hobby or activity you enjoy doing, and allow yourself to achieve a state of flow and get lost in the activity.




WEEK 11: Putting it all together

You’re almost to the end of the Q Sciences Feel Better Challenge! This week, finish out the challenge strong by trying to incorporate as many healthy habits as you can into your daily routine—and make note of which habits seem to have the most positive impact on how you feel.

Week 11 Challenge:

Put it all together! Try to incorporate as many healthy habits from the previous challenges as you can this week.




WEEK 12: Wrap up

Congratulations! You made it to the end of the Q Sciences Feel Better Challenge!

You should feel a great sense of accomplishment as you wrap up 12 weeks of taking action to improve your health and happiness.

Week 12 Challenge:

Complete a final health assessment. Celebrate your progress! Order additional Q Sciences products to continue feeling great going forward. Share your success story. Connect with us on Facebook or Twitter and let us know how the challenge has impacted your overall health and wellness.

Facebook.com/QSciences | Twitter.com/QSciences | #feelbetterQ






This is it—your final health assessment in the Feel Better Challenge! Once you complete this week’s assessment, take a look back at Week 1 to see how far you’ve progressed. Congratulations! Date: ______________________ Overall Wellness: 1 2 3 4 5 6 7 8 9 10

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Stress Level ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Energy Level ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Clarity of Mind ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍















Skin/Hair/Nails: 1 2 3 4 5 6 7 8 9 10










Digestive Tract: 1 2 3 4 5 6 7 8 9 10




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