CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Try a new smoothie recipe!

I LOVE Green Smoothies!   I have a few of my staple favorites, but I always like to try new recipes.

This week, your Challenge is to try at least 1 NEW Smoothie Recipes for Breakfast.

Here's one to try:

1/2 banana

1 scoop protein powder

2 TBSP super foods

1 tsp coconut oil

1 cup frozen strawberries

1 cup fresh spinach

water/ice

Eating a healthy breakfast will:

• Improve your focus & concentration during the day
• Help you maintain a healthy body weight
• Give you more ENERGY!!
• Rev up your Metabolism & kick-start it into gear for the day
• Help you to get your daily vitamin & mineral requirements

Who’s IN for trying a NEW smoothie recipes this week!?  

CHALLENGE OF THE WEEK

Challenge of the Week: Inspire a friend to workout! 

Your Challenge is to inspire someone who doesn’t normally exercise to workout with you one time this week! 

Here’s your chance to make a real, positive, and lasting impact on someone you care about.

You never know how close a friend may be to making a change in their life, and this one nudge may be just the push they need to spark a change!  

Hopefully, just by reading this post, you already have someone in mind. 

Are you up for the challenge this week?!  Feel free to bring a friend to boot camp this week if you come!

Eating Out and Staying on Track

The potential for a nutritional blow-out is ever present for me and no doubt for you too. We all have busy lives and are often 'on the go'. Obviously, it's best to 'pre-plan' meals, but hey, we don't live in a perfect world and especially on the weekend, it's nice to loosen up. Mother's Day is coming up this weekend, so here are a few reminders and tips...
 
If you're planning on a meal out and think a salad is your best option, you need to be careful, here are a few tips: 

*Assume that you are underestimating the number of calories in your salad by 300-400 calories so be cautious with everything you add to your salad*

Order:

• Choose one protein: avocado, grilled chicken, grilled shrimp, salmon, nuts, tofu, hard-boiled egg or beans
• Choose baby spinach, arugula, or spring mix to just iceberg lettuce
• Add your fresh vegetables: avoid grilled or sautéd...these add fat calories since they've been cooked in oil or fat

Dressings: 

• Balsamic vinaigrette is typically going to be your best choice (or balsamic vinegar with a little olive oil)

Avoid:

• Creamy dressings
• Bacon
• Candied nuts
• Croutons/bread sticks

Pre-tossed salads: 

• Order your dressing on the side, then take your tablespoon and measure 2 spoonfuls to add to your salad dressings (even balsamic vinaigrette)
• Cheese (keep it limited )

Try it:

• Add one tablespoon of seeds for a crunchy way to get some super-vitamins! Try sunflower or flax seeds. Great alternative to croutons for a crunch!
• Great dressing alternative: lemon juice, 1 tbsp extra virgin olive oil, and salt and pepper
• Try different vinegars: champagne vinegar, apple cider vinegar, red wine vinegar, white balsamic vinegar, 1 tbsp of flavored balsamic (fig, orange, lemon, raspberry, etc.) 

Eating out and on the run is a fact of life. Knowing what choices to make to support a healthy lifestyle are key.

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK:  Sign Up For a RACE!

Have you ever done a 5k race?  If you haven’t, it’s likely you’ve thought about it. Perhaps you’ve even considered doing a 10k, a cycling ride, or a triathlon?

Before you say you “can’t” or you’re not interested, let’s dive in to some reasons why signing up for a local race could be beneficial to you.

Why Sign Up for a Race?

• It gives you a new and/or additional goal to work toward
• It helps boost motivation and commitment to exercise (“I don’t feel like running today but I’ve got my race coming up in two weeks so I’m going to get out there anyways.”)
• It pushes you to step out of your comfort zone and try something new
• It tests your fitness abilities (Make it a tradition to do the same one each year and try and beat your time!)
• It supports local charities (most races benefit a local cause)
• It gets you involved in the fitness community
• It gives you an unbeatable feeling of accomplishment after crossing the finish line after weeks or months of dedication to training and hard work

Goal setting is huge for bridging the road to success in all areas of life, including fitness and health.

One last thing... Encourage a friend to sign up with you. 

Who knows, you may even inspire them to live a healthier lifestyle like you!

Are you IN for this week’s challenge!? 

Let us all know which race you are going to sign up (or have already signed up for) for by the END of the week!