CHALLENGE OF THE WEEK

Challenge of the Week: Vision & Wheel of Life Challenge 

I hope you have a wonderful holiday with your family and friends. This is officially your last challenge of 2016! 

Let’s finish off this year with a little reflection on this past year and an exciting look forward to 2017. 

Challenge Part A:  There’s an invaluable exercise called “The Wheel of Life.”  

Some of you may have done this before.  Even if you have- it’s incredibly insightful, and I strongly recommend doing it again.

By answering a few important questions, it will help to identify the areas in your life you may need to start paying closer attention to.  

This single exercise is used by some of the most successful people in the world. 

(Darren Hardy, the editor of Success Magazine created this particular worksheet.)

Click here for the worksheet: go.success.com/pdf/DB10_worksheet_set_4.pdf

Challenge Part B:  Once you’ve completed your Wheel of Life, time to look ahead and create 2017 with INTENTION!

Let’s start DESIGNING 2017!  I’m including a great Goal-Setting worksheet that will break down the categories from your Wheel-of-Life exercise.

Click here: thecompoundeffect.com/downloads/english-goal_designing.pdf

After you complete these 2 worksheets, don’t forget to create your action plan on how to achieve the goals you set for yourself once you’re done.

Are you going to give these exercises a go?

Happy New Year!

CHALLENGE OF THE WEEK

Challenge of the Week: 4x Workout Challenge

This is one of the craziest weeks of the ENTIRE year! 

It’s great to relax and enjoy spending time with your family and friends, but it’s also important to make the time to take care of yourself!

If you squeeze in an early workout, you’ll feel MUCH better throughout the day! 

You’ll have more energy and even feel less guilty if you happen to steal one of Santa’s cookies. 

This week, your challenge is to commit to exercising 4 times this week- even if 15-20 minutes is all you have to spare.

Let’s not fall into the trap of “I’ll just start up again in January.”

BLOCK OFF the 4 days you’re going to workout in your calendar this week, and commit to getting it done.

Ready to pledge your commitment for completing 4 workouts this week!? 

CHALLENGE OF THE WEEK

Challenge of the Week: Holiday Drink Challenge

Check this out:

·      Peppermint Mocha = 470 cals, 61 g carbs, 22 g fat

·      Pumpkin Spice Frappuccino = 470 cals, 74 g carbs, 13 g fat

·      Eggnog (without alcohol) = 350 cals, 34 g carbs, 19 g fat

·      Hot Chocolate = 480 cals, 70 g carbs, 20 g fat

Just by looking at the numbers above, you’d think you’re eating an entire meal….Yet many of us can slug these down in just a few minutes without even thinking about it!

And…. Because there’s relatively low (if any) fiber in your drinks, your blood sugar and insulin levels will spike very quickly.
Your challenge this week is to be aware of how many calories your drinks actually have in them before you say bottoms up.

Alcoholic drinks can really pack a calorie punch also.

Let’s commit to eating our calories rather than drinking them.

Sure, the occasional holiday drink is ok, but let’s not make a habit of it!

Choose a healthy alternative instead.

Here are a few ideas: dailyburn.com/life/recipes/holiday-drinks-recipes

Are you IN for our Holiday Drink Challenge!?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: December Top 3 Challenge

  

We are into the final month of the year—December—which is usually a whirlwind month for most people. 

It’s far too easy to spin out of control with your diet and exercise because you’re so consumed with the holiday season and everything that needs to get done.

Not this year.  You’re going to keep it under control and STILL manage to get everything done on time.

Why?  Because you’re going to have a plan. 

Your challenge this week is to create your top 3 goals that you want to achieve in December.  

Let’s not focus on the New Year just yet.  Let’s start with December.

Your goals may be something like:

“I’m committing to workout 3 times per week on Monday, Wednesday, and Friday every week in December”

or… “I’m going to eat clean 6 days each week in December and allow myself only 1 day for splurging.” (you’ll want to mark those days off in the calendar ahead of time)

Once you’ve listed off your top 3 goals for December, create an action plan and put the plan in your schedule!

Let me know below if you’re committing to a successful December!  Let’s not allow all of your hard work to be derailed by a few days!

Let me know if you’re IN for this challenge and if you’d like to share your goals, I’ll help to hold you accountable!

CHALLENGE OF THE WEEK

Challenge of the Week: Crockpot Challenge  

Crockpots may have been one of the best inventions in this world.

It’s easy, you can set-it-and-forget-it, and somehow whatever you end up with always tastes amazing.

It’s always nice to have a warm, home-cooked meal when the weather starts to cool down.

Plus- one-pot meals are the BEST because cleaning up is a breeze.

That’s why this week, your challenge is to try a new crockpot recipe!

Try mixing it up and make a meal you’ve never tried before.

Need some recipe inspiration?  Click here: http://greatist.com/health/healthy-crock-pot-recipes

Are you IN for this week’s Crockpot Challenge!?

CHALLENGE OF THE WEEK

Challenge of the Week: Thanksgiving Challenge  

 
The holidays are a time to give thanks, to show appreciation, to love and be loved, and to be generous and giving to those around you.

Unfortunately, that also often means shoving obscene amounts of calories into our bodies.

It is indeed very thoughtful to take the time to prepare a special snack to bring to work or give to friends or family, but it would be even more thoughtful to keep clean and healthful eating in mind.

Holiday goodies are almost always packed with artificial ingredients, sugars, trans fats, and other unhealthy ingredients.

Your challenge for Thanksgiving week is to find a CLEAN recipe to make and bring to work, to a Thanksgiving gathering, or to share with your friends and family.

Spread some healthy living love!

Here are a few tips to keep in mind when looking for a clean recipe:

·      Gluten free

·      Dairy free

·      Soy free

·      No artificial sweeteners, flavors, or dyes

·      Organic, all-natural

·      Low sugar 


Here are some delicious recipe ideas:

http://greatist.com/health/healthy-thanksgiving-recipes-111512


Are you up for the Clean Recipe for Thanksgiving challenge this week!?

CHALLENGE OF THE WEEK

Challenge of the Week: SMR Every Day

What IS SMR?  Self-Myofascial Release is basically like giving yourself a deep-tissue massage.

You apply pressure using various types of equipment (foam roller, the stick, tennis or lacrosse ball) to break down scar tissue and soft-tissue adhesions, and improve circulation.

Without getting super 'geeky' on you - it is basically a way of relaxing tension in your muscles for injury prevention and quicker recovery.

Why Foam Roll and SMR?

Essentially - you get many of the benefits of static stretching and THEN some.  Static stretching (holding a stretch 15-25 seconds) improves the length of a muscle, where as SMR works to adjust the tone of the muscle.

Foam rolling helps with pliability, improves mobility, and range of motion.

This means you'll have better form and quality of movement during your workouts because your body isn't so tight!

You can find foam rollers and other SMR tools like tennis balls just about anywhere these days- and you can also buy them off Amazon.

This week, focus on the areas that YOU need to work…maybe it’s your upper back, your hamstrings, your glutes, or even the bottom of your feet and ankles.

Need a great resource for SMR ideas?
https://www.t-nation.com/training/feel-better-for-10-bucks

This week, I’m challenging you to join me in performing SMR in some fashion EVERY single day this week. 

CHALLENGE OF THE WEEK

Challenge of the Week: Fitness Instead of Food with Friends Challenge

 Let’s try something new! 

 When you think of making plans with your friends, what’s the first thing that comes to mind? 

 If you’re like almost everybody else, the answer is to “go out to eat” or “go for a drink!”

 This week (and for as long as you want to keep this up), INSTEAD of meeting your friends for a drink or some food after work or on the weekends, why don’t you go for a WALK instead!? 

 You’ll get some really great bonding time and you’ll also get in some exercise. 

 You don’t have to limit it to just walking- there are some really fun things you can do together to have fun… and burn calories instead of consume them!

 Here are some fun ideas to get you started:

·      Go for a run or walk on an outdoor trail

·      Check out an indoor trampoline place

·      Try stand-up paddle-boarding

·      Go Bowling! (not really a calorie burner, but still really fun!)

·      Go to the park and throw around a Frisbee or ball

 
Ready to accept the Fitness instead of Food with Friends Challenge this week!? 

 Let me know if you’re in, and post what activity you end up doing with your friends!

CHALLENGE OF THE WEEK

Challenge of the Week: Project Inspiration Challenge 



Have a friend or family member you’d like to inspire to make a positive change in their life?

Sometimes, all it takes is an invitation.

Just the simple act of asking someone if they want to join you to workout can go a very long way….

This week, your challenge is to inspire someone who typically doesn’t exercise to join you one day this week! 

Even something as simple as kindly saying: “Hey Suzie!  I’m headed for a jog on Wednesday after work- any interest in coming along!?”

 
Or “Hey Suzie, I’ve been going to this awesome fitness program (TIFF-FIT!) for about X months now and LOVE IT!  This week is Bring-a-Friend Week and I’m able to invite a friend to come with me!  Would you like to join me one day this week to check it out?!?"

Ready to inspire someone to make a positive change in their life!? 

CHALLENGE OF THE WEEK

Challenge of the Week: Candy-Free Halloween Challenge  

 It’s that time of year again… where candy is EVERYWHERE you turn.

 
Candy = Empty calories + Loads of sugar + Tons of artificial chemicals

 
These treats are designed not to fill you up, but to make you want MORE... and more… and more!

 
Once you get started, it’s hard to stop! 

 
That’s why this week, your challenge is to take the CANDY-FREE HALLOWEEN PLEDGE. 

 
It’s a LOT easier not to do something in the first place than to stop doing something once you’ve started.

 
Here’s a piece of helpful advice: Keep temptation at bay.

 
If you’re going to be giving out Halloween candy to trick-or-treaters, don’t buy your candy until just a few HOURS before.

 
And when you do buy candy- make sure you buy the kinds you don’t like to eat. 

 
SO- are you IN for this week’s Candy-Free Halloween Challenge!?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Pumpkin Challenge   

 
It’s October and pumpkins are everywhere.  They taste amazing and they are amazing for you. 

Check this out:

• Pumpkins are great for your eyesight and 1 cup has more than 200% of your RDA for vitamin A.

• Pumpkin is one of the foods recommended for weight loss and to help reduce cholesterol! 

• Pumpkin is also a great source of B vitamins, which help with cell growth and help to support a healthy metabolism. 

• Pumpkins have a light diuretic effect.  This helps with flushing out toxins and other waste from your body, giving you more energy, and leaving you feeling refreshed.

• Pumpkin flesh also has something called L-tryptophan, which helps trigger feelings of happiness and well-being.

The beautiful thing is pumpkin is so versatile it’s good in anything from breakfast to dinner.  

This week, your challenge is to find and make ONE new pumpkin recipe!

Are are a few:

Homemade Pumpkin Spice Latte - Love a warm Pumpkin Spice Latte, but do not love not knowing the ingredients? Here's the solution, and it's even better than the sugary, chemical packed coffee-shop version. 

http://cleanfoodcrush.com/pumpkin-spice-latte/

Double Pumpkin + Dark Chocolate Energy Balls - A GREAT after school/workout snack, or even a good breakfast option on super busy mornings. Make some today - enjoy all week!

http://cleanfoodcrush.com/double-pumpkin-energy-balls/

Chocolate Chip Pumpkin Bread - Grain-Free, No refined Sugar added, and completely Delicious.

http://cleanfoodcrush.com/grain-free-pumpkin-bread/

Baked Pumpkin Fries - These will surprise you! Recipes for Salty, Sweet, or Spicy Fries.

http://cleanfoodcrush.com/pumpkin-fries/

Do you accept this challenge!? What recipe will you be trying?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Your Push-Goal Challenge  

Let’s kick it up a notch this week and come up with a goal that really pushes you. 

Something that is a “stretch” for you that will push you a little out of your comfort zone.  

Maybe that something is working out 5 days this week instead of 3.  

Maybe it’s trying a box jump instead of a step-up for the first time.

Maybe it’s doing a full burpee without any modifications.

Maybe it’s making the commitment to plan ALL of your meals this week in advance and sticking to the plan. 

Whatever your “push-goal” is, make it a good one.  

The end of the week will come one way or another…wouldn’t it be nice to finish this week being proud of what you’ve accomplished?

Your Challenge of the week is to create a personal “Push Goal” and commit to it.

Make sure you create an action list on how you’re going to be successful!

Let’s DO THIS!  What is YOUR “Push Goal?”  

Let me know what your is so I can hold you accountable! 
 

Challenge of the Week

CHALLENGE OF THE WEEK: No Dining-Out Challenge  

For some of you, the challenge this week may be a true challenge. 

If you’re used to grabbing food on-the-go all of the time, then this week may be a bit of an adjustment for you.

This week- your challenge is to NOT eat out- for any meal or snack this week. 

The benefits of not eating out are fantastic:

• Save money

• Eat much healthier (a LOT less calories, less salt, etc.)

• You know exactly what’s in the food you eat

• You’ll feel better afterwards

This means no stopping for bagel and a coffee on the way to work… no leaving work at lunchtime to pick up something quick to eat… and no stopping anywhere on your way home to grab dinner!

If you have plans with friends this weekend, try inviting them over for a nice home-cooked meal! 

This challenge will take a little planning, but I promise you it is well worth it.

The only rules are: you’re not allowed to have pre-prepared foods or frozen meals during this challenge (because it’s basically the same as eating out)

Who’s IN for Eating HOME this week!? 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Change Your Password Challenge  

We’re all guilty of this sometimes….

We mindlessly do so many things during the day without even thinking about it.

Did you know over 40% of the things we do each day are automatic and done out of habit?

Think about something as simple as entering in your password for your email or bank account every day.

You most likely do it without even thinking about it.

Now what if you changed that password to an empowering thought, affirmation, or expression of gratitude?

This way, you'd be typing in something positive for the next 60 or 90 days that actually helped you focus on something positive, instead of just some random words like your street name or something you’ve just used for years.

Some Ideas:
Iam@awesome
WorkOUT4EV3R
Sleep#B410
is@Happy:)
TodayisaGR8day!

Your challenge this week is to change ONE password to something positive.

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Take-a-Risk Challenge  



For some of you- your blood pressure may have gone up just by reading the title of this challenge!

Here’s a very thoughtful question:  When was the last time you took a risk to pursue something you truly want? 

Sometimes we get stuck in the merry-go-round of weekly tasks and we forget to challenge ourselves to become the best version of ourselves.

To grow and change, we have to take risks.  I love this quote…  "Monotony is the awful reward of the careful." ~ A.G. Buckham

This week's challenge is to take a risk!

1. What category or area in your life are you 'playing it safe' in or saying 'no' to an opportunity?

Think about fitness, education, your relationships, your career, art, personal growth, travel, etc.  Where haven't you stretched yourself in a while?

2. What ONE THING do you have on the 'back burner' because you don’t know where to start, or you have a certain level of fear or insecurity about it.   

Is it signing up for a 5k?  Trying a new activity?  Heading out of the country?

3. List all of the steps you need to take to make “IT” happen.

Pen to paper time.  Brainstorm a list of what you need to do to make it happen.  It might be a really short list - like "sign up for a class, show up, engage fully, complete the class."   Or it may be a lot longer depending on your end goal.
 
4. What single and IMMEDIATE action can you take TODAY that will propel you into momentum to take that risk?

Ready to jump out of your comfort zone and commit to the process today? 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: New & Crazy Food Challenge  

We all have our favorite go-to foods for breakfast, lunch, dinner, and even our snacks. 

Most of us get caught in the “familiar” trap where we tend to eat the same things over and over again. 

This week, your challenge is to switch it up and push yourself out of your foodie comfort zone!

This week, I’m challenging you to try THREE new foods this week!  To complete the challenge, you need to take a pic and and send it to me or post it on our Facebook page so we can all see what you’ve tried! 

Who knows…you may even discover a new “familiar” go-to!

Here are a few ideas to get you started…

• New ethnic food you haven’t tried before

• Different kinds of peppers you’ve never had

• Different meat- like venison, alligator, etc.

• Exotic spices to put on your home-cooked meals

• New vegetables or fruits you’ve never tried 

• The possibilities are endless!

Who’s in for this challenge!? 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK:   100+ Challenge

Let’s kick up the intensity this week in our fitness!  

This challenge is AWESOME and you can do it almost anywhere.  

I’m challenging you to complete 100 reps of the following exercises for the corresponding day of the week.  

Here are the exercises: 

Mon: 100 Push-Ups (or modified) 
Tue:  100 Walking Lunges (100 per side)
Wed:  100 Pull-Ups (or assisted pull-ups)
Thurs: 100 Sit-Ups or 200 Crunches or 300 second plank hold
Fri: 100 BURPEES!
Sat: 100 Squats
Sun: 100 Your Choice!

You can break them up into any number of sets that you need to.  Make sure you have solid technique.  

So- care to join me for our 100 Challenge!?  

Once you’ve completed your 100 each day, make sure to let me know ☺
 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Posture Check Challenge  

Ever heard of the phrase “sitting is the new smoking?”   Poor posture is a CHRONIC problem in our society.  

When you’re sitting or standing with poor posture, you’re placing stress on muscles, tendons, and ligaments that are not designed to support that weight. 

An incredible downward spiral of effects can happen with poor posture over time:

• Lower energy levels due to less oxygen coming into the body

• It can affect your digestive system

• Can make you feel more stressed out (really- when you stand or sit up tall, you have up to a 20% increase in testosterone  

          and a 25% decrease in cortisol!)

• Can cause lower back and other chronic pain issues

• Many more…

Let’s not let our poor posture get the best of us.  

Your challenge is to pay EXTRA close attention to your posture this week and to fix it ASAP!

Place an index card or something on your desk to remind you to sit up straight or do regular posture checks.  You may be really surprised how often you catch yourself in a poor position! 

Are you UP for this Posture Challenge!? 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Fermented Foodie Challenge  

Did you know that the bacteria in your body outnumber the cells in your body by 6-10x! 

That means we have way more bacteria in our bodies than cells. 

Eating fermented foods will help to restore the balance and add lots of good bacteria back into your gut – super important! 

Many digestion issues people face like gluten intolerance, lactose intolerance, IBS, yeast infections, and certain allergies have all been linked to the good bacteria in our gut.

Fermented foods are also very rich in enzymes.  They’ll help you digest and absorb the nutrients, so your body is able to utilize the foods you eat much more effectively. 

BUT….to get the true benefit, it MUST be raw and unpasteurized. 

Your challenge this week, should you choose to accept it:  Eat Fermented Foods 2-3 times this week! (raw & unpasteurized of course) ☺

CHALLENGE OF THE WEEK

Challenge of the Week: T.V. + F.R.

  

If you like to wind down your day watching a little television…

Get ready to put down your remote because you’re going to be doing something a little different this week!

This week, you’re going to use that time a little more productively!  

Don’t worry…I’m not taking away any of your TV time, I’m just challenging you to change the way you watch.    

This week, you’ll be watching TV from the comfort of your very own foam roller (or other Self-Myofascial Release tool.)

SMR with a foam roller, tennis ball, or lacrosse ball can do amazing things for your body like:

• Get rid of knots and tightness in your muscles

• Help increase blood flow and circulation

• Reduce soreness and help you recover faster from your workouts

So 3-5 times this week, your challenge is to do a little SMR from the comfort of your own home…during the commercials while watching your fav TV show or sports game (during the Olympics would be a perfect time!) 

If you need some tips or SMR ideas, click here: greatist.com/fitness/how-foam-roll-pro 

Are you game!?  

AUGUST BOOT CAMP PROMO!!

Tiff-Fit Boot Camp 

End of Summer Special! 

Bring a friend—

you BOTH get FREE classes

Current clients may bring a friend or family member during the month of August to try out Tiff-Fit. They may attend up to 6 FREE classes! Once they’re hooked, loving Tiff-Fit as much as you, and sign up for September session, YOU get 1/2 off YOUR September session price! 

(Guest must register and make full payment for September session in order for current client to claim 1/2 off pricing. September session dates: 9/7 - 10/1)

Bring a guest to attend 6 FREE classes during these session dates: Aug 8 - Sept 3

Contact Tiff for more details and to reserve your guest’s spot in class. 

tiff.nuno@me.com

832-741-9404

CHALLENGE OF THE WEEK

Challenge of the Week: Make Someone’s Day  

Question for you: 
How many times have you wanted to pay someone a nice complement…

Could be a family member, a co-worker, or someone working out right next to you; but instead of paying them that compliment, you chose not to say anything? 

Not because you didn’t want to, but because you thought it might be a little AWKWARD?

Now think about this:  Can you think of a time when out of the blue, someone paid YOU a nice compliment.  

How many times has the smallest compliment totally made your day!?  

This week's challenge is all about making someone else’s day.  It’s that simple.  

Your challenge is to compliment 3 different people EVERY day this week.  

Here are the Rules:

• Be sincere… and truly mean it

• Don’t be creepy

• Must be 3 different people each day

• Have fun with this challenge!

Who’s ready to make someone’s day?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Morning 1-Liter Water Challenge

After a good night’s rest, one of the BEST things you can do is to take a nice drink of fresh water.

Your body builds up toxins while you sleep, and drinking a big glass of water will help to flush everything out quickly.

Not only that…but drinking water first thing in the morning can do incredible things for your body like:

• Fire up your metabolism- in fact, studies have shown your metabolism can shoot up to 24% higher for 90 full minutes! 

• Rehydrate your body after 6-8 hours of sleep where you were not drinking any fluids

• Give you more energy- because your entire body will function better when you’re hydrated!

• Help you to eat less throughout the day

Your body is about 72% water, so let’s do our best to keep it that way! 

This week- your challenge is to drink 1 LITER of water (about 34 ounces) in the morning when you wake up.  

Give this a go and watch your energy levels skyrocket.  

Are you in for this challenge!? 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Squat Hold for Mobility Challenge 

Since we’re on a flexibility and mobility kick from last week, I thought it would be a great idea to have a Squat Hold Challenge this week! 

Let’s see if you can hold a squat for 10 collective minutes one day this week. 

It’s great for focusing on hip and ankle mobility and it will be a real eye-opener for you.

We all need to have awareness of our body and how it moves.  Simple challenges like this will help you to identify areas in your body that you may need to focus on. 

Remember- when you do this, you should never feel any pain.  If you do, slowly and safely come out of the squat right away. 

Ask me to check your form this week so I can help you perfect your technique!

Are you in for a 10-minute Squat Hold?  I thought so!  

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Learning to Split Challenge  

You heard right!  The challenge this week is to work on your SPLITS! 

First, let’s talk about some basic benefits of stretching: 

• Stretching increases overall flexibility, which makes almost every single aspect of daily life easier, more efficient, and more enjoyable.

• Improves the range of motion in joints, which enhances both balance and stability (decreasing your risk for injury)

• If an injury does occur, a person who stretches regularly has a much faster recovery period.

• Increases circulation, which will give you more energy!

• Helps reduce muscle tension

Splits are a great way to work on hip joint mobility, hip flexor and hamstring flexibility, and many more muscles in your body.  

Start by practicing the stretching exercises pictured below. 

Use yoga blocks under each hand for more support.

Once you feel ready to dive in and practice full front splits, go for it!

Be gentle. Listen to your hips and hamstrings. With splits, slow and steady wins the race.

 Practice daily, and you will see improvements before you know it! Hold each exercise 3 times for 30 seconds daily.

Remember to focus on your breathing.

Consistent and even inhalations and exhalations throughout flexibility training are crucial.

The muscles, tendons and ligaments will relax and lengthen when your breath is relaxed and lengthened.

Who's 'IN' for practicing SPLITS this week? 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: The CHOCOLATE Challenge 

For some of you, this may just be the best challenge EVER.

In its raw form, chocolate is actually the #1 food in the world for longevity. 

It has the highest concentration of antioxidants out of every other food, and it’s one of the most vitamin C rich containing foods you can put in your mouth. 

This means it’s going to help protect your body against free radical damage, reduce your cholesterol, protect against heart disease, reduce inflammation, and strengthen your immune system!

The only catch is- it has to be in its RAW form called cacao (or cocoa).  (You can find this nearly anywhere these days- especially at any health food stores.)

If it has been heated or processed, it loses almost all of its nutritional benefits.

So what’s this week’s challenge!?  Try a new HEALTHY chocolate recipe! (or just eat some really good dark chocolate ☺)

If you’re going for a chocolate bar, the darker the better- 70% and higher. 

Maybe you want to try some Heavenly Chocolate Avocado Pudding!? 
Here’s the recipe:

Ingredients: 2 ripe Avocados (not over-ripe!), 1 cup pitted dates, 5 Tablespoons of raw cocoa powder, ½ cup purified water, 1/2 Tablespoon raw organic honey, a pinch or two of sea salt

Directions: Blend all of the ingredients in a food processor and enjoy.  (This is great when chilled for a few hours before you eat it!)   (makes about 3-4 servings depending on the size of the avocados)

So, do I have to twist your arm?  If you’re IN for this week’s challenge, let me know! 
(and if you’ve got a great recipe, please share it with the rest of us!)

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Creating Your Morning Ritual Challenge 

 

Do you have a morning ritual?  

I bet you do… even if you’re not aware of it! 

That “ritual” may be something like shutting the alarm off on your cell phone, then immediately checking your email or facebook.  Next, you take a quick shower and get ready for the day and start your daily grind. Sound familiar?

That is what MOST people’s morning routine looks like. 

What YOU do in the morning can set your entire day up for success- if you do it right. 

It can lead to a much more productive, energetic, and purposeful day. 

What if you got up just a few minutes earlier, and did something EVERY day that made you feel empowered? 

What if for just 5 minutes right after you wake up, instead of checking your email you:

• listen to your favorite energetic music

• listen to a motivational book on tape

• read something spiritual 

• think about all of the things in your life you have to be grateful for

• take a few minutes to journal or foam roll

 How do you think that would affect your day?   I’ll give you a hint- it makes a MASSIVE difference.

Your challenge this week is to create a NEW morning ritual….

One that will set your day up for success and help you focus on what’s truly important in your life.

Are you willing to accept this challenge!? 

Let me know if you’re up for it and what it is that you’ll be working on this week!

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Plank-5 Challenge

Plank is one of those core exercises (pun intended!) that will make almost every exercise you do easier and more efficient.  

It’s a great way to train your core without putting strain (if done properly) on the lower back. 

Your core muscles all work together to stabilize and support your spine and the rest of your body. 

You already know all of the benefits of having a strong core- like maintaining a healthy back, better balance and stability, and better posture.  
 
It’s a great tool in the toolbox to pull out for this week’s CHALLENGE! 

This week, your challenge is to perform plank this week as follows:

• Monday (today): 2 total minutes in plank

• Tuesday: 4 minutes

• Wednesday: 6 minutes 

• Friday: 8 minutes

• Sunday: 10 minutes

Here’s the deal:  You can perform plank on your hands, on your forearms, or even a side plank for this challenge.  You can switch it up and break it into as many sets as you need to be able to keep good form.  

Need a little help with form?  Here’s a great link: greatist.com/fitness/perfect-plank 

Are you willing to accept this week’s plank challenge!?  Let me know in a comment below