CHALLENGE OF THE WEEK

Challenge of the Week: Hop on the Connection Challenge

It happens to all of us. We get so busy during the week it seems almost impossible to add in some extra time for catching up and fun chats.
Life is too short to let the days go by without reaching out to friends or family members you care about!

We think of them and wonder how they’re doing or how they’re feeling, but then the moment passes and before you know it, a week has gone by and we still haven’t reached out.

Let’s change that this week!

This week, let’s MAKE time to let them know you’re thinking about them.  You can text, email, or even go old school and pick up the phone and call them.

Facetime makes it fun too, so it’s almost like you’re right there with them, even though you’re miles away.

These chats don’t have to be long… they can just be a quick hello to let them know you’re thinking about them.

Maybe it’s a good time to schedule a get together or just to catch up and find out how they are doing and what they have been up to!

There’s no personal gain here and there doesn’t have to be any ‘reason for the call’, it’s literally just a check-in to share some love and happiness.

So your challenge this week is to reach out to someone every single day!

Pick up the phone, write them a card, or send them a text…just to let them know you are thinking of them.

Connection is one of the most important things in this world and it’s a LOT easier than you think.  Simply reaching out goes a long, long way.

You up for the challenge this week?

CHALLENGE OF THE WEEK

Challenge of the Week: No Alcohol Challenge!

Alcohol has become an important part of our social lives.  Its recreational status makes it one of the most popular drugs in the world.

And even though the health effects of alcohol vary between individuals and depend immensely on the amount one intakes and the type of alcoholic beverage, it’s safe to say it has a temporary but powerful effect on our mental state.

Alcohol makes it easier for people to act without inhibition by reducing self-consciousness and shyness - we simply feel emboldened to do things. But it also has the ability to impair our judgments so we end up making really poor choices.

Now, something you probably aren’t thinking about while you’re out with your friends is the damage that alcohol can have inside your body.

Alcohol is metabolized by the liver, so excess drinking can cause irreversible harm to it.

Your brain is another organ that’s endangered by this addictive substance. Blackouts, depression, and anxiety are just some of the problems alcohol is linked to.

The truth is, there are a lot of ugly side effects of alcohol, and while an occasional glass of red wine can actually benefit your health, a “few” glasses every night to wind down after work can be a massive problem over time.

This week, I’m challenging you to an alcohol-free week. I know after my week long vacation, I will be accepting my own challenge!

If you’re someone who drinks daily, you’ll notice that you’ll sleep better, have more energy the next day, and your pants may even loosen up a little!

If you happen to be a person who doesn’t drink, you probably have a friend or family member who could use moral support and an alcohol free week….so spread the word!

Are you in with me for this challenge?

CHALLENGE OF THE WEEK

Challenge of the Week: Detox from Stress Challenge! 

The statistics are staggering…  

·      77% REGULARLY experience physical symptoms caused by stress

·      33% believe they are living with extreme stress

·      48% feel their stress has increased over the past five years

·      48% have sleeping issues due to stress

·      $300 BILLION - annual costs to employers for employee stress-related health care and missed work

Chemicals your body produces when you are under stress turn on or off genes that change everything from how fast you age to whether or not you might develop cancer. 

Scary, isn’t it?  Stress is one of those invisible toxins your body faces every single day.

The GREAT news…is this:  “People are disturbed not by a thing, but by their perception of a thing.” -Epictetus

This means- it’s ALL about how you look and perceive the situation.  There are a number of things that you can do to help “detox” from stress and shift into a more positive and healing state:

·      Try looking at things from a new perspective.  Instead of focusing on what’s “wrong” – focus on what’s RIGHT!

·      Find hobbies you enjoy to keep your mind from dwelling on problems.

·      Sweat away stress by exercising!

·      Positive affirmations, journaling, and meditation

·      Focus on being proactive and positive – be a fighter rather than a victim.

·      Learn to say NO and respect your limits.  Stop trying to please everyone.

·      Get rid of excess sugars & caffeine.

·      Have sex.

·      A hot bath is highly stress relieving.

·      Listen to awesome music!

Or you could just get a puppy … The point is, choices are many.

Let’s take a step towards balance this week. 

Are you committed to looking at things a little differently and intentionally reducing your stress levels?

CHALLENGE OF THE WEEK

Challenge of the Week: Smile More Challenge

Ever walk down the street and look at the other people on the sidewalk? 

How often do you see anyone genuinely smiling?  Most of the time, I see people buried in their cell phones sending text messages and not even looking up at the people right in front of them!

Technology is putting a real damper on human connection. The busier we get, the more we have on our minds and the less we SMILE.

According to a recent study, smiling can actually reduce stress.  Of course we don’t need a study to tell us this…you can feel it all by yourself. 

On average, kids smile up to 400 times a day, while most adults only smile 20 times. WHAT!?  That’s a crazy difference! 

How sad that more adults aren’t smiling more and enjoying or appreciating the small things in our lives.

When we smile, the muscles in our face contract and a positive feedback loop is created that reinforces feeling of joy. In other words, smiling can stimulate our brain’s reward mechanism in ways even chocolate cannot.

The interesting fact is that if you pay a little attention, you can practice getting back to that joyful state more often.  Here are a few simple ways:

1. Before engaging in any conversation or business meeting, try visualizing something that makes you genuinely happy. It will not only make you feel more calm and happy, but a genuine smile can get you a long way.

2. Practice smiling in front of a mirror. (sounds weird, but do it anyway!) You’ll know when it is honest because you will instantly feel relaxed and happy.

3. Make eye contact and smile at random people throughout the day!  If you’re at the grocery store, walking on a sidewalk, or passing someone in the hallway at work, look each person in the eyes and give them a big, genuine smile.

Your challenge this week is to do all you can to smile often and from the heart, because smiling makes you happier and helps you to live longer!

CHALLENGE OF THE WEEK

Challenge of the Week: Omega 3 Challenge

Did you know that about 95% of Americans aren’t getting enough Omega 3’s in their diet!?

All fat is not created equal!  Omega 3’s are on the front line of defense against inflammation – which as you may have heard, is at the root of nearly every disease.  It’s SO important to make sure we’re getting enough of this in our diet!

So what makes omega-3 fats special? Studies show Omega 3’s can:

·      Boost your immune system

·      Improve mood and prevent depression

·      Help lower blood pressure, cholesterol and plaque buildup in the arteries which can help prevent against heart attack and/or stroke

·      Reduce your risk for cancer

·      Help with concentration and learning

·      Improve the quality and health of your skin

·      Help prevent diabetes by stabilizing blood sugar levels

·      Reduce muscle, bone and joint pain

In other words, your body needs these healthy fats to function properly!

Here’s the catch….your because body isn’t capable of producing them on its own.  This means you MUST consume them as a part of your regular diet.

What are the best sources of omega 3’s?

Here are a few: mackerel, salmon, cod liver oil, herring, oysters, sardines, anchovies, tuna, walnuts, grass-fed beef, organic eggs, flax seeds, chia seeds, and hemp seeds.

You may even prefer to take an Omega 3 supplement if you’re not getting enough naturally in your diet.

If you want to learn more about Omega 3’s, here’s a great article: authoritynutrition.com/omega-3-guide

So there you have it!

Are you up for focusing on Omega 3’s and eating more Omega 3-rich foods (or supplementing) every day this week?!

CHALLENGE OF THE WEEK

Challenge of the Week: Snack Responsibly Challenge

Snacks have such a bad reputation… and for a good reason considering what MOST people consider a snack! 

Between the stops at the vending machine and the grab-and-go at the gas station- most people are grabbing whatever is fast, sugary, and convenient. 

However- if you’re doing it right, snacks can be really great for keeping energy levels high, maintaining blood sugar, helping to nourish your body, and of course if you have kids- keeps them happy J

Choose snacks that COUNT…  that are high in protein, healthy fats, and fiber to help you stay full longer and won’t spike your blood sugar.

Just because they are healthy, doesn’t mean they won’t taste great!

Here’s a list of 53 healthy snack ideas that will satisfy even the toughest of taste buds: paleogrubs.com/healthy-snacks

Remember:

·      ALWAYS listen to your body

·      Keep your daily caloric intake in mind

·      Only eat when you’re hungry

·      Plan your snacks in advance

·      Always have healthy snack options available

I know it’s hard to make smart decisions when your stomach is growling…that’s exactly why it’s SO IMPORTANT to make sure you’ve always got healthy snacks on hand.

One of my fav go-to snacks is an apple with a little almond butter.  Simple, easy to make, tastes great, and will boost your energy while nourishing your body.

So are you up for this week’s “Snack Responsibly” Challenge!?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Rise & Shine Breakfast Challenge

Are you one of the 12% that don’t eat breakfast or one of the more than 50% of people who skip it at least once a week!?

I’m sure you’ve heard this a hundred times….but breakfast REALLY is the most important meal of the day!

People who skip breakfast will usually say it’s because they do not have enough time, would rather hit the snooze button, or simply do not have anything to eat at home.

THIS ----> Research has found that “skipping breakfast is associated with a significantly higher risk of obesity.”

And that’s not it!  If you eat a healthy breakfast…

·      It has been proven to improve spatial and short-term memory in children

·      It will boost your energy levels throughout the day

·      It will enhance your ability to concentrate, focus, and get stuff DONE!

·      It means you’ll be MORE likely to exercise more often

·      It means you’ll be less likely to drink alcohol and smoke

Want a few great options to choose from for a healthy breakfast!?

 Here’s a link to some easy to make and nutritious breakfast recipes: http://greatist.com/health/healthy-fast-breakfast-recipes

 Your challenge this week is to kick-start your day with a healthy breakfast!  No excuses allowed!

 Are you in?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Swap Your Milk Challenge!

Today, you can find many alternatives for animal milk, yogurt, and other dairy products in the supermarkets.  The number of people drinking and using them is rising, so there are a lot more options out there than there used to be!

Regular milk has a lot of potential negative effects on your body- including leeching calcium from your bones (yes- this is true!), causing inflammation in your body, and causing digestive problems because 75% of the world’s population is genetically unable to digest milk!

Even if you don’t feel the negative effects from drinking regular milk, I encourage you to give some of these other options a try! 

Alternatives are:
1.  Almond milk - light and tasty; it also contains a lot of vitamins such as E and B, magnesium, calcium, iron, even healthy fats!

2.  Coconut milk - thick with subtle coconut flavor and high in healthy saturated fats.

3.  Cashew milk - has the least nutty flavor of all nut milks and it is also a great source of healthy fats, copper, magnesium, phosphorus, iron, and zinc.

4.  Hemp milk - made from hemp seeds and has watery texture. It is high in omega-3 fatty acids, which is important for heart health.

5.  Rice milk - low in fat, neutral, easy to digest.

Since people have different tastes, I would recommend you experiment with a couple of different options to see what you like the best!  Just make sure whichever option you choose is not loaded with sugar or other strange ingredients.  Remember- the fewer the ingredients the better!

If you want to make your own at home, try this recipe: wellnessmama.com/366/organic-almond-milk-recipe

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Vitamin D Challenge:

Vitamin D is one of my favorite vitamins to talk about!  It’s incredibly important because it helps to support your immune system and keep you healthy. 

It also helps keep your brain healthy, bones strong, fight against depression, and a whole lot of other amazing things!

And luckily, there are many ways to get your daily intake of vitamin D.

Sunlight – around 20 minutes should do the trick, but FYI sunshine through closed windows does not count – so get outside!

Another great source of vitamin D is fatty fish such as salmon, trout, mackerel, eel and tuna (canned tuna or sardines both contain vitamin D). And on the plus side, you also get heart-healthy omega-3 fatty acids from fish.

Eggs are also another place to find your vitamin D, however, they will only give you about 10% of what you need for the day. 

You can also find it in beef liver and cod liver oil.  Cod liver oil could be a better choice than beef liver since it tastes better and is often flavored with mint or citrus.  It can even be found in capsule form.

And…last but not least, if you’re not getting enough vitamin D, supplementation may be the way to go!  You can get it just about anywhere.

If you want a great article about vitamin D and want to find out exactly how much of it is in certain foods, check out: draxe.com/vitamin-d-deficiency-symptoms

This week’s challenge is rather simple….make sure you’re focused on getting enough vitamin D all week either through food, liquids, or just by spending more time outside in daylight! 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Detox Bath Challenge 

Our bodies are champs at detoxifying naturally.  However, with the amount of pollutants and chemicals floating around these days, it can be really beneficial to give your body a little help from time to time. 

Detox baths have been around for centuries and are used all of the time for eliminating toxins, helping the body absorb minerals and nutrients, curing skin problems and easing sore muscles.

They are easy to prepare and most of the ingredients can be found in your local grocery stores.

You will need: Epsom salt (2 cups), baking soda (1-2 cups), sea salt or Himalayan salt (1/4 cup), unprocessed Apple Cider Vinegar (1/4 cup), essential oils (any fragrance you like, 20 drops will do), ground ginger (optional), skin brush and of course bathtub filled with hot water.

Make sure you are well hydrated before and during your detox bath because minerals in the bath will pull toxins out from your skin - and that can be very dehydrating.

Before starting your bath, it’s always a good idea to dry brush your skin, which will help shed dead layers of skin off, speed up your lymphatic system and smooth your skin.

A relaxing atmosphere can’t hurt, so get your fave relaxing playlist ready. 

And then the best part! Soak, relax, breathe, calm your mind, and let your body take over from there.

Sound good to you!?

Your challenge this week is to take one homemade detox bath!  Choose a day and time when you can spare 30-40 minutes or more to relax without rushing.

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: “Just Breathe” Challenge

It’s a good thing we DON’T have control over many of the things that go on in our bodies. 

We get so busy, that we probably would have died a long time ago because we would absolutely have gotten distracted and have forgotten to BREATHE! 

However- although breathing happens automatically for us, our minds are often focused on other things….so that even though we’re alive and “breathing”- we’re still not doing it right. 

IN fact, up to 80% of us are “chest breathers” and are not getting enough oxygen into our bodies.  This causes tension in the neck and shoulders.

Rebecca Dennis (breathing expert) says "if we’re not breathing fully, it can make us feel stressed, anxious, depressed, drained and our sleep patterns get affected."

The good news is, if we consciously bring awareness to our breathing, all of this can be fixed!

Here is an easy deep-breathing practice that I’m challenging you to do every day this week!

·      Sit comfortably and straighten your back.

·      Deeply breathe in air through your nose and hold your breath for a few seconds.

·      Exhale through your mouth slowly, pushing out as much air as you can.

·      Continue to breathe in and out like that for a few minutes and try to relax as much as possible. Concentrate of your breathing only.

This practice is especially great in the morning to help wake up your body and detox from toxins.  (but it’s also good at any time of the day!)

This week I challenge you to practice deep breathing for at least 3 minutes every single day.

CHALLENGE OF THE WEEK: Water ONLY Challenge! No coffee, tea, alcohol, or juice!

“If there is magic on this planet, it is contained in water.” - Loren Eiseley

Want your mind to be totally blown?  Look up Dr. Masaru Emoto’s research on water!

You’ll never look at water the same way again.

We all know that drinking water is good for us, yet far too many people are walking around dehydrated!

This shows up in so many ways from dry skin, to headaches, to lack of concentration, to fatigue and joint pain… (and this is just the beginning).

Basically, everything in your body is able to function better when you’re hydrated.

Now only that, but EVERYTHING gets better when you’re hydrated… it will:

·      Help you to maintain a healthy body weight

·      Boost your energy

·      Help with digestion

·      Improve the quality of your skin

·      Help your immune system to function optimally

·      Help prevent depression

·      Help you get rid of toxins in your body

Your challenge this week is to drink NOTHING BUT WATER!  No coffee, no tea (except herbal), no juices, and no alcohol!  Basically nothing liquid except water!

Let’s get back to basics this week and take a break from caffeine and the excess sugars that we’re drinking.

Let’s stop flooding it with acidic coffee in the morning and swap it for a big glass of water with lemon instead.

Keep a water bottle with you throughout the day every day this week.

Your goal is to drink at least half your body weight in ounces.  (Water that you drink during your workouts does not count!)

You up for our water-only challenge this week?  Your body, skin, and energy levels will thank you.



 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: No Added Sugar Challenge:    

Do you know how much sugar you eat during the day?  Have you ever checked?

There is an easy way to do that: write down everything you eat during the day (be honest!), and then use ingredient labels or simply Google how many grams of sugar each food has and count.

The World Health Organization recommends about 25g (or less!) added sugar per day.

This is because excess sugar intake can spike your blood sugar levels, cause you to feel more hungry, have mood swings, store excess fat, and worse… can cause diabetes and a whole host of other issues.

Think you may be consuming too much sugar? Here are a few ways you can reduce your daily sugar consumption:

·      Be more aware of what’s in the food you’re eating by reading the labels.

·      Drink more water, especially when you feel like snacking (because cravings could be a sign of dehydration!)

·      Try using coconut sugar instead of regular table sugar (which won’t raise blood sugar nearly as fast).

·      Have healthy breakfast, lunch and dinner (so you’ll be less hungry afterwards and won’t go around hunting for snacks.)

·      Try preparing your meals at home instead of eating out, because that’s one of the surest ways to control what you are eating.

So let’s kick this inflammation-causing fire-starter to the curb and not invite it into your body in the first place.

This week’s challenge is to keep added sugars to UNDER 25 grams per day, each day this week!   Sugar that is naturally occurring in the whole foods that you’re eating is ok.

But this means that any recipe that has “sugar” in it should get shuffled to the back of the box!  This also means you need to limit the sugar in your coffee and check EVERY label of everything you’re eating this week!

Are you in for this not-so-sweet challenge this week!? 



 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Plank on Steroids Challenge!

 

The “plank” is one of the single greatest exercises out there- mainly because if you learn how to do this correctly, you’ll be able to keep a proper spinal position and core stability in just about every other exercise you do. 

Nearly every exercise you perform will depend on your ability to keep a neutral spine and a strong core.

Here are a few other benefits of practicing the plank exercise:

·      It will help you develop stronger core muscles (meaning a stronger back and spinal column) which will reduce back pain and decrease your risk for injury.

·      You’ll have a more stable and proper posture (leading to a decrease in lower back and neck pain).

·      Your overall body balance will improve.

This means that practicing the plank will not only improve your workout performance, but it will improve your quality of LIFE!

Now, to keep things interesting, your challenge this week is to practice a variety of planks throughout the week!

Break your planks up into as many sets as you need in order to reach the recommended time each day with proper form.

·      Monday: Straight Arm Plank (1 minute total)

·      Tuesday: Forearm Plank (2 minutes total)

·      Wednesday: Left and Right Plank (3 minutes total)

·      Thursday: Straight Arm Plank (4 minutes total)

·      Friday: Forearm Plank (5 minutes total)

·      Saturday: Left and Right Plank (6 minutes total)

·      Sunday: ALL PLANKS! (7 minutes total)

Here’s a great article to check out to make sure you’re using the correct form while you’re doing plank: http://greatist.com/fitness/perfect-plank

Are you in?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Power Pose Challenge: 2 minutes every day practice a power pose!

Studies have shown that if you “stand in a superhero pose before a job interview, big presentation, or a really hard task, you will not only feel a lot more confident, but you’ll perform measurably better.”

And the best part is – it only takes a couple of minutes to work! 

Do I have your attention now?

When you are genetically predisposed with higher levels of testosterone and lower levels of cortisol (both men and women), you’re more likely to be more confident, assertive, less anxious and generally the kind of person who can handle situations under pressure well, all due to better hormone balance.

But for those of you who aren’t that lucky (which is many of us), research has shown that physical cues such as body language can impact performance and improve how you feel in your own skin within minutes!

Amy Cuddy (picture below) is a Harvard researcher who is responsible for spreading the whole story about “power poses” and how you can benefit from them.

In one of her studies, she learned that certain poses increased testosterone by 20% and decreased cortisol levels by 25% in just a few minutes. This means, that on demand, you can shift your hormone levels to help you in any situation you want!

How can you use this information practically in your everyday life?

Simply stand tall like a Superman or Wonder Woman or any other superhero you prefer for at least two minutes per day.

You know how they do it – chest out, hands on the hips, legs slightly spread, chin up…

You may also close your eyes and focus on your breathing as a part of your morning ritual.

If you’d like to check out Amy’s Ted Talk, it’s definitely worth it!  www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are

Are you up for giving this a try?  Your challenge this week is to perform a power pose each day this week for at least 2 minutes!

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Focus on being PRESENT

It can be a real challenge living in the present moment because it’s all to easy to get sidetracked thinking about the past, worrying about the future, or distracted by technology!

Being present is something you can practice on a daily basis. It won’t happen overnight, but it’s something that if you’re paying attention to and aware of, you will get better and better at living more in the moment. 

Here are a few reasons why it’s important:

1.    You can improve your social skills, like speaking less nervously and listening thoughtfully, with your attention focused on the person you’re interacting with.

2.    Also, you know that when you write, paint or do some other creative work, you do a much better job when you are not thinking that much. Things just “come naturally” and more easily when you’re living in the present.

3.    The “present” mind observes the world with more clarity and curiousness… and suddenly ordinary things become more fascinating and amazing!

4.    Being present helps you steer away from stress. You become more calm, centered, and can put things more easily in perspective. 

5.    It’s a great release from that horrible tendency to overthink and over-analyze.

6.    You become more open to new ideas and other people, because living in the present strips away many of the barriers and prejudices within your mind.

7.    When you are in the present, you enter a playful state of mind. You may even feel that many things become more enjoyable and easier to do!

Simple ways to keep focused on the present are by meditating, paying attention to your breathing, and by focusing on who or what is in front of you throughout the day.  Leave your cell phone ringer off, turn off FB notifications, and keep your attention on the sights, smells, and sounds that are around you!

Your challenge this week is to practice being PRESENT!  Are you in?