As the Festival of Lights approaches, the JCC Fitness Team is thrilled to bring you 8 Healthy Ways for 8 Healthy Days! 

This joyful challenge is designed to help you take a breather during this busy season, recharge your energy, and embrace the spirit of Chanukah in a fun and meaningful way.  No stress, no extra pressure—just a few small steps to give yourself the gift of wellness. Let’s finish 2024 healthy and strong!

We can’t wait to see you shine this holiday season. Share your wins, mishaps, and favorite moments with us at the JCC Fitness Team on the JCC Facebook Fitness Group. Let’s keep it fun, kind, and full of light—just like the season itself.

Day 1: Carolyn – “Catch Some Light”

December in Pittsburgh is often cold and dark.  Let’s face it, it’s hard to feel festive when it’s this dreary.  But did you know that a morning dose of light can boost your mood, help regulate sleep, and keep your vitamin D levels up? Even if it’s cloudy, bundle up and step outside for 5 minutes this morning. Can’t make it outside? Stick your head out the window. You’ll feel the difference!

Day 2: Marsha – “Breathe and Stretch ”

Chanukah reminds us to pause and reflect, so today, take 5 minutes to breathe and stretch. Focus on deep belly breaths, and for an extra challenge, strike a warrior pose (don’t know how to do one, join me in one of my yoga classes!). Studies show that mindful stretching can reduce stress and improve flexibility—perfect for those moments when wrapping gifts gets the better of you.

Day 3: Jen – “Taste the Rainbow”

I’m not talking candy here!  Today, add one colorful food to your plate—think red bell peppers, purple cabbage, or golden beets.  Not only are these foods packed with antioxidants, but they can also boost gut health and immunity. For extra credit, try something you’ve never eaten before. (Yes, kumquats count. No, I don’t know how to peel them either.)

Day 4: Molly – “Step Wisely”

Today, find creative ways to add 10 extra minutes of walking or steps. Park farther away, take the stairs, or march in place while waiting for your coffee to brew. Feeling ambitious? Add a hill or some stairs for a cardio boost.

Day 5: Laurie – “Snack on Strength”

Who says snacks are just for food? Today’s challenge is to snack on strength training: do 30 squats, a 30-second plank, or 30 push-ups (bonus points if you do all three!). Strength training helps keep bones strong and muscles toned.  You don’t need to go to the gym or have weights to participate. Just drop and give 30!

Day 6: Evan – “Light Up Someone’s Day”

Chanukah is about connection and community, so take a moment today to reach out to someone you haven’t spoken to in a while. Send a quick text, an email, or—gasp—a phone call. Science shows that meaningful social interactions can reduce stress and boost happiness. Bonus points if you make them laugh out loud!

Day 7: Annie – “Fast Before the Feast”

Before you dig into your big meal, take a mini phone fast. Try setting aside your device for a total of 3 hours today.  Be fully present with the food, the people, or the silence. Research shows that reducing screen time, even briefly, can improve focus and mindfulness.

Day 8: A final message from Jason – “Celebrate the Miracle of Oil (without frying!)”

Oil holds meaningful symbolism in Chanukah traditions.  That tiny bit of oil lasting eight days is inspiring. Celebrate oil the healthy way. Drizzle olive oil on all your veggies, toss it into a salad, or make a delicious dip. Extra virgin olive oil (EVOO) is rich in healthy fats that support heart health and brain function. It’s worth savoring!  Bonus if you can celebrate the oil but without deep frying! Believe it or not, you can make latkes in a skillet and even donuts can be drizzled with EVOO and baked in the oven.

Keep Reading: Previous Whole Health Insights

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Sleep and Rest – The Unsung Heroes of Health

Fat – Setting the Record Straight

Protein – The Unsung Hero of Aging Well

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How Wellness and Nutrition Coaching Can Help 

Whole Health Insights: What are These Feelings?