January: fitness
This month is about getting moving, building consistency, and laying the foundation to reach your goals this year.
WEIGHT LOSS
MARCH MINDFULNESS CHALLENGE
This month, our free challenge focuses on helping you manage stress, improve focus, and build emotional resilience. Each week, you’ll explore simple techniques like meditation and breathwork, making it easier to stay present and in control, no matter how busy life gets.
By submitting your email, you accept our privacy policy.
The science of mindfulness
Your mind is constantly adapting, shifting, and recalibrating. Every thought, every distraction, every burst of stress or calm leaves its mark.¹ But what if you could take control of the process? What if, instead of reacting, you could train your brain to work with you, not against you? Well, that's what this challenge is about.
Research shows that mindfulness strengthens the prefrontal cortex, which controls decision-making and emotional regulation, while reducing activity in the amygdala, the brain’s stress centre.² Some studies also suggest it boosts cognitive function by increasing grey matter density in areas responsible for learning, memory, and focus, reinforcing the practice as a backed tool for mental clarity and long-term wellbeing.²
Your year of transformation: monthly highlights
Over the course of the year, we'll challenge you to improve upon different areas of your health, with hopes to create lasting, sustainable change that facilitates better health and wellbeing.
February: heart health
Show your heart some love with cardio moves and heart-healthy meal swaps.
March: mindfulness
March is all about meditation, journaling, and mindfulness to help you stay balanced and clear-headed.
April: clean eating
This April, we’re focusing on the powerhouse of health - the gut, and how to keep it thriving.
May: outdoor
Summer's creeping up, so we're taking your workouts outside to reap the benefits of fresh air.
June: strength
Feel the summer pump with strength workouts that build power, boost flexibility, and keep injuries at bay with moves that deliver results.
July: hydration
Beat the summer heat with hydration tips, water-rich foods, and creative ways to keep your water intake consistent.
August: commuting
Turn your commute into an adventure this August and watch your step count soar.
September: sleep
Build a bedtime routine, reduce screen time, and create the perfect sleep environment for a more energised you.
October: selflessness
Lift your mood and strengthen connections through acts of kindness and self-care.
November: new skill
Step out of your comfort zone by mastering a new exercise or skill that challenges you to grow.
December: 12 healthy days
Celebrate 12 healthy days of Christmas with treats and activities that keep your progress on track without impacting enjoyment.
This year's previous challenges
Our Total Health Challenge is a year long. Each month focusses on healthy habits that can be built into your routine in the long term. So even if you miss a month, you can download it for free and follow the core principles of the challenge.
February's Heart Health Challenge
WHY THE MINDFULNESS CHALLENGE?
Stress, anxiety, and burnout are on the rise, leaving many people searching for better ways to manage their mental wellbeing. Mindfulness offers a simple, practical approach, helping to calm the mind, improve focus, and build emotional resilience. Research shows it can lower stress levels, enhance decision-making, and even rewire the brain for greater mental clarity.²
The March Mindfulness Challenge is designed to make these benefits accessible to everyone. Over four weeks, you’ll explore science-backed techniques like meditation, breathwork, and journaling, giving you the tools to feel more in control of your thoughts, emotions, and overall wellbeing.
What makes our challenge different?
Each month of the 2025 Total Health Challenge focuses on a different part of your wellbeing, and March is all about taking care of your mind. This challenge is packed with practical tools and simple guidance to help you take meaningful steps toward a healthier state of mind. We're not here to ask you to overhaul your life, but to guide you into making small, manageable changes that fit easily into your routine, no matter how busy you are or where you’re starting from.
The March challenge is designed to gradually ease you into the practice of mindfulness. By providing you with an array of different approaches to being present, we aim to help you feel your best inside and out.
What's in it for you?
This challenge is your gateway to lasting change, each month building on the last, creating routines that stick and transform the way you approach your health. And if you’re working with a health coach, you’ll have someone to cheer you on, track those wins with you, and help you overcome any hurdles along the way.
You’ll become part of a growing community—people just like you, sharing their triumphs, setbacks, and everything in between. With the hashtag #NumanHealthChallenge, you can document your progress on social media, inspire others to take that first step, and celebrate those small-but-mighty wins that add up to something remarkable. Below are just some of the benefits of signing up to this challenge now.
Meditations
A few minutes of mindfulness each day can help you feel calmer, more focused, and more in control. Whether it’s a quick breathing exercise in the morning or a simple way to unwind before bed, small habits can make a big difference to your stress levels and overall wellbeing.
When you join the March Mindfulness Challenge, you’ll get practical tools to help you slow down and reset. You’ll explore how small, mindful habits can improve focus, build emotional intelligence, and shift the way you respond to stress. The practices we'll provide you with, be it guided meditation, breathwork, or grounding techniques, are designed to fit into your day, no matter how busy life gets.
Reset your nervous system
Stress is a natural part of life. Whether it’s a looming deadline, a difficult conversation, or just the nagging sense that you’ve forgotten something, your body reacts automatically. In short bursts, stress keeps you alert. But when it lingers, it can leave your nervous system stuck in overdrive, making it harder to unwind, focus, or even sleep.
When you join the March Mindfulness Challenge, you’ll discover practical ways to reset your nervous system and bring your body back into balance. Learn how simple techniques—like mindful breathing and even ice plunging—can help shift you out of stress mode and into a state of calm.
Our programme, your journey
Our Weight Loss Programme is designed to help you achieve sustainable results through a science-backed, personalised approach. With an emphasis on long-term health rather than quick fixes, the programme includes ongoing coaching, regular check-ins, and access to educational resources to empower you every step of the way. If clinically appropriate, medications may be prescribed to support your weight loss journey, ensuring a safe and effective approach tailored to your unique health needs.
Knowledge
Take a deeper dive into all things health
van Oort J, Tendolkar I, Collard R, Geurts DEM, Vrijsen JN, Duyser FA, et al. Neural correlates of repetitive negative thinking: Dimensional evidence across the psychopathological continuum. Front Psychiatry [Internet]. 2022;13. Available from: http://dx.doi.org/10.3389/fpsyt.2022.915316
Tang Y-Y, Hölzel BK, Posner MI. The neuroscience of mindfulness meditation. Nat Rev Neurosci [Internet]. 2015;16(4):213–25. Available from: http://dx.doi.org/10.1038/nrn3916