CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Push-Up Challenge! 

Let’s DO THIS!!  Every day this week, drop down and see how many push-ups (on your toes) you can do in a row without stopping! 

After the 7^th day, add them up for your grand total. 

If you want to continue to improve your push-ups, you may perform them every other day and be sure to counter with a “pull” exercise (like rows) to make sure you are staying balanced!

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: No Eating Out (Fast Food) for the NEXT 7 Days!

Your challenge this week is to prepare for your meals this week and STAY AWAY from the fast food drive-thru. This is gonna be a tough one as school is winding down and our energy levels are as well! It's easy and convenient to swing by and pick something up. But fight the urge!

Get out your brown bags and pack your lunch this week. Fast food is convenient, but it is low quality (cheap) food with a lack of nutritional value for your body.

It will leave you unsatisfied which will be sure to lead you to binge at night.  You’ll also likely find you’re unproductive after eating such foods. At night, prepare some lean proteins and vegetables. 

Eating out maybe convenient, but so is keeping your food choices simple by implementing lean proteins, veggies, fruits, and seeds/nuts in each meal. 

Are you UP for this Challenge!? 

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?!  Invite a friend to Tiff-Fit this week or upcoming session!

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 Recipe for Breakfast. (Watch for the What's Cookin' Wednesday recipe this week!)

But in the mean time...

Here's one to try:

1/2 banana

1 scoop protein powder

2 TBSP super foods (chia, goji, cacao, maca)

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 recipe(s) this week!?  

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Water Challenge

Your challenge this week:  

EVERYDAY drink at least half of your body weight in ounces of water!  

For example, if you weigh 150 pounds, you need to be drinking about 75 ounces of water per day! 

A good indicator of whether or not you're getting enough water is to check the color of your urine. 

If you workout, either add an additional 8-10 ounces, or don’t count that water you drink during your workout towards your required amount for that day. 

*Start EACH day with a big glass of water!  (when you wake up)  

**If you drink caffeine, such as an 8oz. cup of coffee, you must add an additional 16oz. of water.  (2x the amount) 

***Water will also make you feel more full.  Drink it before each meal and you’ll eat less. 

****Flavor with fresh sliced cucumber, strawberries, or lemon to keep things interesting!

Are you UP for this challenge? 

CHALLENGE OF THE WEEK

Challenge of the Week: 1000 Burpee Challenge!

This week, your challenge is to complete 1000 Burpees by the end of the week! 

Start your day off with 10 burpees upon getting out of bed in the morning…

Incorporate them into your daily workouts…

Take a work break and crank out a few…

Add some variations...

End your day with a set before getting into bed…

Do you ACCEPT?!?!

Don't worry--Tiff will help you out with this one this week during workouts ;-)

CHALLENGE OF THE WEEK

What’s Your Daily Win?

This week, I have an extra special challenge for you. 

Everything we do, think about, and act on depends on a decision that YOU make.

Whether we make a good decision or a bad decision, we have a CHOICE about whether to act in a way that will move us closer to our goals, or take us farther away from our goals. 

There is NOTHING in between. 

We’re constantly tempted by advertisements, billboards, the smell of food we know we shouldn’t have, our friends, the couch, the Ben & Jerry’s in the freezer section, and the list goes on and on.

One of my FAVORITE quotes, is: “Don’t give up what you want MOST, for what you want now.”

It’s important to recognize when you make a good decision and then act (or not act) on it, and then be PROUD of yourself for making the right choice.

It’s not always easy and it’s certainly not always fun, but it’s CRITICAL if you are going to reach your goals.

I am challenging EACH of you to your OWN Daily Win….

Not only to have one, but to share it with your friends or family or on Facebook, or by responding to this email!

Be proud of yourself for the small successes.

Your Challenge: Every day this week, I want you to have a Daily Win and share it with someone!

That’s it!  I’m looking forward to hearing about your Daily Wins!!