CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Operation Screen-Inspiration Challenge!  

How many times a day do you look at your phone?

The average person checks their phone 110 times a day!  In the United States - we spend 150 minutes (over 2 hours) looking at our phone.  

How much time do you spend looking at your computer screen?

Studies show we spend an average of 103 minutes a day in front of our computer screen.

And now for television - 147 minutes a day!   

We’re spending a staggering 7.4 HOURS EVERY DAY looking at screens.  

Click here for the study: http://bgr.com/2014/05/29/smartphone-computer-usage-study-chart/

I'm not challenging you to change those habits, yet…

But…what if every time you looked at your screen, you got INSPIRED?  

It’s so worth the 30 seconds it will take.  If you like this challenge, I’d recommend rotating your picture out every so often!

This week I challenge you to change the background of your phone AND your computer/tablet to an inspirational photo.  


Here is a great link for choosing photos for your computer screen: http://www.lifehack.org/articles/technology/30-inspirational-wallpapers-for-your-desktop.html

  

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: The No After-Dinner Dessert Challenge!  

Who's ready for this week’s challenge?!  No dessert after dinner for a WEEK!

That means no chocolate, glass of wine, beer, candy, cake, ice cream, etc. after you have your final meal of the day.  Hot herbal tea is allowed. 

Eating dessert after dinner is usually a habit.  Just like you've trained your body to be hungry during certain times of the day, your body will crave sugar at night if this is something you do regularly.

Many times, late-night sugar cravings can be caused by emotions when you aren't even hungry.  Most likely… you’re tired, bored, or even upset about something.

Late-night eating can be a big obstacle- especially if you are trying to lose weight or create healthier eating habits.

What to do instead?

• Brush your teeth right after dinner.  You won't want to eat again after brushing.

• Keep busy!  It’s not uncommon for people to get bored at night - watch TV and mindlessly eat snacks.  Replace those activities with something productive…like spending more quality time with your family, going for a walk, or reading a book.

• Step away from the kitchen.  Eliminate the power of suggestive treats by going somewhere else in your home.

• Get the treats out of the home.  Studies have shown (not that we needed a study to prove this!) that your will-power is strongest at the beginning of the day, and gets weaker throughout the day.  Purge any sweets from the kitchen so you don't have to put your will-power to the test.

Who’s IN for the “No Dessert After dinner” Challenge!?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: 7- Minute Mobility & Flexibility Commitment!  

Everyone knows how important stretching is, but most don't do it every day.

It’s one of those things most of us don’t think about unless we start experiencing pain or tightness somewhere in our body.

But… rather than thinking of stretching just as “injury prevention” or as a “have-to” task, what about thinking of it as a way to improve performance?

How about as a way to reduce stress? 

How about to help you feel more energized throughout the day? 

Now that I have your attention - mobility & flexibility exercises can be done whenever, wherever.

Your challenge this week is to get in a minimum of seven minutes DAILY of mobility/flexibility work for the Next 7 days (starting today!) 

When can you get this done? 

• watching TV

• while on a conference call

• when you wake up in the morning

• right before bed

• while you’re sitting at your desk!

You have 96 increments of 15 minutes in a 24-hour day.   Use half of one of those for this challenge and you will see an improvement in your performance, stress levels, and feel less pain during the day.

Who’s in with me for the 7-minute mobility and flexibility challenge?! 

I also had a friend recommend the Yoga Studio App for $3.99. Great stretching sequences after a tough Tiff-Fit or any strenuous workout.

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Share It Forward Challenge

It’s Valentines Week- and every single of you deserve to feel special.  

That’s why this week we’re doing the “Share It Forward Challenge.”

You might be familiar with the "Share it Forward" Facebook post that went viral a while back.

If the concept is new to you, it’s an unexpected act of kindness to make someone you know (or don’t know) feel special!  

Your Challenge this week is to “Pay it Forward” to a fellow Tiff-Fitter or friend/family member.

1. If you are inspired, see somebody working really hard in class, or notice amazing progress from a fellow camper, leave a comment on the TIFF-FIT TRAINING Facebook page and recognize that person!

2. If you are the person that is recognized, it is now your turn to do the same for somebody else (not the person who recognized you)… i.e. sharing it forward.  Please do this within 24 hours or sooner.

3. Post any time!  My hope is to have multiple chains going at the same time.

4. Remember, if you have been recognized, it is now up to you to recognize a different person!

5. Please 'tag' the person in your post so they see it!

 Let’s make someone feel a little extra special this week! ☺  

Are you IN for this challenge?!  Let me know below!  

Looking forward to seeing your posts! 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Have a Fruit or Vegetable at EVERY Meal!

We all know that eating fresh fruits and vegetables are CRITICAL to a healthy and balanced diet.

Yet…all too often, we’re sitting down to eat cereal with milk, meat and potatoes, or a sandwich with processed lunch meat and cheese with a colorless slice of tomato on it.

Here’s the REAL Deal: DAIRY and MEAT are both ACIDIC in the body

Fruit & Vegetables = Alkaline

 Since most of the foods we typically eat (as Americans) are acidic: milk, meat, breads, etc… our pH is chronically acidic.

The more acidic your blood, the more tired you get, the more your immune system lowers, and the more susceptible you are to developing colds, flus, and much more serious diseases.  

Your body spends all it’s energy and time “fixing” the problem rather than spending its energy and time on “optimizing” your body.

Something you probably didn’t know:

Foods that you THINK are acidic to your body like grapefruit, oranges, and lemons actually have an alkalizing effect in your body.

So…even though they are acidic BEFORE you eat them, doesn’t mean they have that affect on your body.

So….this week, I Challenge YOU to eat a Veggie at EVERY meal.  (you can sub 1-2 veggies for a piece of fruit!)

You will find you have SO much more energy through the day- and who doesn’t need that!?

It’s not as easy as you may think, so having fresh cut up fruit and veggies in the fridge will keep you prepared!

***On a side note, you want to focus on eating your fruits earlier in the day because of the sugar content 

Let me know if you are up for the challenge!