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

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK:  5-Minute Reflection Challenge  

Did you know that there are 1,440 minutes in a single day?

How about taking just 5 of those minutes for yourself for a little self-reflection?

All too often, we’re running around doing everything for everyone else.

We’re on overdrive.  We’ve got massive amounts of responsibilities and obligations each and every day.  

We’re on the go from the second we wake up until the second we go to bed.

This week, your challenge is to MAKE time for yourself… even if it’s just 5 minutes.  

Reflection is very personal, and it really helps to get you in touch with yourself. 

John Maxwell says: “Reflection turns experience into insight.”  

You don’t learn from experience, you learn by reflecting on those experiences.  

This week, at some point each day, your challenge is to take at least 5 minutes and reflect on your day and on your life.  

Here’s a quick article you can check out for tips on how to make the most of your self-reflection time: http://www.myrkothum.com/self-reflection-how-to-do-it-right

It’s pretty amazing what can come out of just 5 minutes ☺

Are you committing to this week’s Self-Reflection Challenge!?  Let me know! 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Share your favorite gadget

There are a million-and-one gadgets out there that claim they can help you to get-in-shape faster, lose more weight, or track this, and do “that.”

Even though there are a ton of gimmicks available, there are only a few AWESOME gadgets or pieces of technology that really can make a difference and help you reach your goals faster.

These can include anything you can use in the kitchen, to track your food journal, to help you drink more water, to make workouts more exciting, to anything else you can think of!  

You may know of the PERFECT solution to help someone else in our group with something they have been struggling with.  

Your challenge this week is a fun one… 

Simply share one (or more) gadgets, tools, or tech device that has helped to make YOUR life easier or has helped you to reach your goals faster.

Here are a few cool ideas to get your wheels turning:

• The “Wherever Water Lemon” water bottle can help you squeeze fresh lemon juice right into your water bottle.
• The Nutribullet smoothie maker that uses a mug as the blender bottle so you can blend it, put the top right on, and head out the door with no clean-up.
• Maybe you have a fav sweatband, heart rate monitor, or fitness tracker?

Hopefully someone will share or post something that can make your life easier, too ☺  

I’m looking forward to seeing what you come up with!  Please share your FAVORITE healthy gadget!

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: The Go-to-Bed Early Challenge 

Studies have shown that people who go to bed earlier and get more sleep tend to be more productive, have a stronger immune system, have better memory, and even have a better sex life. 

Got your attention?

Getting enough sleep is so incredibly important.  It allows our bodies to function optimally. 

We need it to recover properly from our workouts and restore the balance in our hormones. 

People who don’t get enough sleep are more likely to experience weight gain, get more stressed out, and even find themselves with an increased risk for developing certain types of cancer and other diseases.

Your challenge this week is to go to bed EARLY! 

I know it’s not an easy thing to do, so here are a couple of tips:

• Set your bedtime! (8:30-9pm is usually a good start)

• Set a soft alarm on your phone to remind you

• Take a nice warm shower or bath before bed

• Turn off all electronics about an hour before you go to bed

• Have a small cup of herbal tea