CHALLENGE OF THE WEEK

What’s Your Daily Win?

This week, I have an extra special challenge for you. 

Everything we do, think about, and act on depends on a decision that YOU make.

Whether we make a good decision or a bad decision, we have a CHOICE about whether to act in a way that will move us closer to our goals, or take us farther away from our goals. 

There is NOTHING in between. 

We’re constantly tempted by advertisements, billboards, the smell of food we know we shouldn’t have, our friends, the couch, the Ben & Jerry’s in the freezer section, and the list goes on and on.

One of my FAVORITE quotes, is: “Don’t give up what you want MOST, for what you want now.”

It’s important to recognize when you make a good decision and then act (or not act) on it, and then be PROUD of yourself for making the right choice.

It’s not always easy and it’s certainly not always fun, but it’s CRITICAL if you are going to reach your goals.

I am challenging EACH of you to your OWN Daily Win….

Not only to have one, but to share it with your friends or family or on Facebook, or by responding to this email!

Be proud of yourself for the small successes.

Your Challenge: Every day this week, I want you to have a Daily Win and share it with someone!

That’s it!  I’m looking forward to hearing about your Daily Wins!

CHALLENGE OF THE WEEK

Challenge of the Week: 1000 Burpee Challenge!

This week, your challenge is to complete 1000 Burpees by the end of the week!

Check out just why burpees are so AWESOME for you!

http://www.mindbodygreen.com/0-13415/5-reasons-to-do-burpees-every-day.html

CHALLENGE OF THE WEEK

Kitchen Makeover Challenge

Eating well does NOT happen by accident.  It takes a little preparation to set yourself up for success.

All of your good intentions can fly out the window when you come home hungry and run to the fridge.  

Since your brain and body want food ASAP, it going to force you to reach for the fastest and most sugar laden food you have in your kitchen.

Kitchen Makeover Action Steps: 

Remove all the temptations out of your house. 

If it is in your home, you may break down and eat it. Your home should be a safe place to achieve your goals.  If you keep good food in your home, you will eat good food 

If you have junk in the house “for your kids,” start by making better snack choices for them.  They will also eat what you keep in the house.  They will follow your lead in their adult life, so set the BEST possible example you can.

Start by GETTING RID OF THESE THINGS in the Refrigerator:

• Sodas & Juices
• Sauces – with high fructose corn syrup
• Cakes & other baked goods
• High Fat Cheeses
• Frozen Dinners
• Creamy Dressings
• Mayonnaise
• Regular Sour Cream
• Ice Cream
• Lunchmeat (it’s filled with sodium & MSG- even Boar’s Head)

Replace them with:

• Green Tea & Filtered Water
• Salsa & Guacamole
• Oil based dressings (No HFCS)
• Fresh Vegetables
• Fresh Fruit
• Greek Yogurt
• Hummus
• Mustard
• Lean cuts of Meat (Turkey, Chicken)
• Fresh Fish
• Low-fat Cottage Cheese
• Eggs (cage free)
• Lemon Juice

Then… GET RID OF THESE THINGS from your Pantry

(and by getting rid of, I mean donate or throw away, NOT EAT THEM!!)

• Pretzels
• Chips
• Cookies
• Crackers
• Boxed Cereal (Kashi Go Lean is ok- limit this)
• Bars (Larabars are okay)
• White Flour
• Instant Foods
• Regular or Artificial Sugars

Replace them with:

• Whole grain products (steel-cut, unsweetened, rolled, sprouted)
• Ezekiel Bread (put in the freezer)
• Nuts – Almonds & walnuts
• Goji Berries
• Flax Seed
• Chia Seeds
• Cacao Powder
• Dried Fruit
• Black Beans – limit
• Legumes -limit
• Canned Tuna
• Coconut Oil & Olive Oil
• Extra Virgin Olive Oil or Grape seed Oil
• Quinoa
• Spices
• Raw, organic, local honey, OR  palm/coconut sugar
• Protein Powders – cold pressed and no fillers 

This challenge will not only set you up for success to help you reach your goals, but by having healthier choices in the house, you will FEEL BETTER, HAVE MORE ENERGY, and Sleep like a baby.

If you accept this challenge this Kitchen Makeover Challenge, make sure to leave a comment below!

CHALLENGE OF THE WEEK

Challenge of the Week: Seven Mile Challenge

Your Challenge this week (in ADDITION to your normal workouts or other regular workout schedule…) is to add an EXTRA 7 miles of running/jogging/walking into your schedule this week.

You can run 1 mile each day for the week, run 7 miles in one day, or mix and match until you get 7 extra miles by the end of the week!

Are you up for the extra 7 miles this week?!  Let me know if you ACCEPT!