CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: 

1000 Rep Challenge - 10 exercises/10 reps/10 times

This week you are being challenged to complete 1000 REPS!!! 

Challenge yourself to complete 10 reps of these 10 exercises for 10 rounds total. 

Here are the Exercises for you…

10 Push-ups

10 Jump Squats

10 Bent-over Dumbbell Rows

10 Burpees

10 Reverse Lunges with DB's (5 each leg)

10 Mountain Climbers (5 each leg)

10 One-legged Deadlifts with DB's (5 each leg)

10 Overhead Tricep Extensions

10 Box Jumps/Curb Jumps (Modify – with Step-ups)

10 Overhead Shoulder Presses

Grab pen and paper and keep track of your reps and rounds. 

This can be broken up into a few days or done every day as long as at the end of the week you have your 1000 reps DONE! 

Are you UP for the 1000 Rep Challenge?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: What are YOU Saying to Yourself?

The language we use with ourselves can sabotage any and even all of our success. 

This week, I want you to watch what you are saying to yourself. 

NO negative self-talk! 

If you make a mistake, acknowledge it and move on. 

Ask yourself, would you say this to anyone you care about?  If not, why would you say it to yourself?

Negative self-talk can sabotage all your good efforts and make it SO much harder on yourself. 

It is time to change how you talk to yourself and give yourself credit for all you do. 

You are beautiful inside and out, so get over it. Be nice to yourself ALL week and every day after that as well!

Let’s show a little love to ourselves this week!  Are you in for this challenge!?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: 

At EVERY meal ask yourself this one question: 

“Do I have Protein and Veggies in this meal?”

Get in the habit of making this a question you ask yourself EVERY TIME you eat. 

This will create awareness of what’s actually on your plate. 

Example of each meal:

Breakfast: Protein Shake with Spinach and Berries

Mid-Morning Snack: 1-2 cups Vegetables with Hummus

Lunch:  Turkey Lettuce Wrap

Afternoon Snack: 3-4 Stacks Celery with 2 Tb. Almond Butter

Dinner: Salmon with Asparagus 

Who says it’s hard to eat veggies at every meal ;-)

This will SIMPLIFY how to get what your body needs without a lot of thinking. 

Awareness is KEY!  Make this a habit, just like brushing your teeth.

Are you UP for the Challenge?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: 

EAT EVERY 3-4 HOURS THROUGHOUT THE DAY

If you want more energy in your day, take this challenge. 

As you implement eating every 3-4 hours you will notice your energy levels increase, you’ll be more productive, you’ll be less tired, and you’ll increase your metabolism!

An easy way to calculate the times to eat is to mark down what time you get up and then write down the times you would eat next if you were to eat every 3-4 hours. 

Example:

You get up at 5:45am. 

The rest of the day would look like this….

Breakfast: 6am

Mid-Morning Snack: between 9-10am

Lunch: 12-1pm,

Afternoon Snack: 3-4pm

Dinner: 6-7pm. 

It’s that simple!

Have your snacks ready the night before and it will help you accomplish this challenge. 

Are you Up for the Challenge?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: 

Recipes - Try 2-3 New Recipes this Week

Studies show we tend to eat the same foods over and over again each week. 

They say we have 12 go-to foods each week. How BORING!

By eating the same foods over and over again, we’re are also missing out on other nutrients our bodies need.

Use the recipes from “What’s Cookin’” Wednesdays or find some on the internet to cook up this week. I've been really trying to do this the past couple of weeks. I've got some great recipes to share with you!

Action Step:  Pick 2 to 3 NEW recipes that you want to try this week.  Then plan your trip to the grocery store and the days you plan to cook!

Are you UP for the Challenge? Tell me at least 1 thing you plan to make! or share the recipe with me ;-)