CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Pistol Practice!  

First - what is a pistol squat? It's basically a one-legged squat that requires a lot of strength, flexibility and balance to perform correctly.

Before you give me that “no way” face, I’m going to show you different exercises you can use to progress if you’re not quite there yet! 

This one exercise can help improve your overall strength, core stabilization and stability.  It even helps improve your flexibility and mobility- and that’s why we’re going to practice this week.

Pistols can be especially important for endurance runners because they generally need to develop more hip and knee stability.

They aren't easy. But they are doable with PRACTICE!! 

I found a great article that will show you a video and pic of all of the different mods for pistol squats.  There’s also a GREAT “Troubleshooting Guide” at the bottom- so make sure to definitely check it out.

Here’s the article: http://breakingmuscle.com/strength-conditioning/whats-preventing-you-from-doing-pistol-squats-how-to-progress-pistols

Ready for some pistol practice this week? Your Challenge is to work on Pistol Squats 2-3 days this week!  

Make sure you warm up really well.  Then, start with the first body weight squat in the series.  Perform a few repetitions 5-10 (or as many as you need).  

If you’re able to complete the exercise correctly with proper form and without any pain, you can move on to the next exercise in the progression.  

Make sure to give yourself ample rest between exercises.

That’s it!  Are you in for this week’s Pistol Challenge!?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Spring Clean Your Body  

In honor of the first day of spring, this week’s challenge is a little twist on the traditional “Spring Cleaning.”

We’re going to Spring Clean our BODIES! 

All this means is we’re going to eliminate eating processed foods, drink a lot of water, and focus on eating “clean” this week.  

By doing this, you’ll be eliminating toxins, getting rid of sugar cravings, and basically helping your body reset itself.  

There’s a lot going on during this challenge, so pay close attention to the rules…

Spring Cleaning Rules:

1.  Green Smoothie for Breakfast: This will get your day off to an energizing start!  

Here’s a great recipe to try: In a blender, place 4 ice cubes, 6-8 oz. water, 1 huge handful fresh baby spinach, 1 heaping tsp. cacao powder, 1 handful frozen blueberries, 1/2 frozen banana, and 1 pitted medjool date, and 1 scoop of protein powder.  Blend and enjoy!  (You can use this one or any recipe with greens in it!)

2.  Drink at LEAST 1/2 your body weight in ounces of water each day.  Water consumed during your workouts does not count towards your daily total. 

Keep it interesting.  Find a fun glass that you like and switch it up by adding sliced cucumber, strawberries, lemon, orange slices or other natural flavors to your water.

3. Have a large salad for lunch.  Load it up with veggies- as much as you want.  Add about 4-6 ounces of protein (chicken, turkey, etc.)  Stay away from the iceberg- as it contains less nutrients and more water than spinach or a baby greens mix.

For dressing, squeeze a fresh lemon over your salad.  If that won’t cut it for you, make a vinaigrette.

Here’s a great recipe: 1 cup extra virgin olive oil, ⅓ cup good quality aged balsamic vinegar, 1 Tbs. dried parsley, ½ tsp. sea salt, Freshly ground pepper to taste, 1 Tbs. honey mustard  (organic if possible), 1 garlic clove, passed through a garlic press or minced (optional).  Add all ingredients into a bowl & whisk until thick and creamy.

4.  Dinner:  A palm sized portion of a grilled/baked/steamed protein (like chicken or fish) and 2 servings of vegetables.

5.  Get 6-8 hours of sleep every night.  Make an effort to go to bed earlier if you’re not getting enough sleep.  Rest and recovery is critical for your body to get the most out of your 5-day detox.

6.  Exercise for at least 30 minutes for 3 or more of the next 7 days.

7.  Other Basics: 

• Caffeine: limit to 1 cup (and have green tea if you do).

• Need a snack: Apple with 1 Tbs. Almond Butter (NOT peanut butter), handful raw nuts, or Fresh veggies with 2 Tbs. homemade guacamole

• No dairy

• No Wheat products of any kind- breads, pasta, cookies, cakes, etc.

• Focus on the OUTCOME of what you want.  Focus on feeling good, healthy, and energetic.  Don’t focus on foods that will distract you from your goal.

That’s it!  Not so bad, right!?
Are you IN?!  

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Green Every Meal Challenge!  

This may be one of your toughest challenges to date!  St. Patrick’s day is later THIS WEEK!

The majority of people around the world will be drinking green beer and eating green-colored everything. 

Your Challenge: Instead of drinking the loads of artificial colors and flavors, we’re going to celebrate by eating something NATURALLY GREEN at every single meal this week. 

Yep- you heard right!  EVERY. SINGLE. MEAL!  

We all know how important it is to eat our greens…and this is the perfect challenge to become aware of how many greens you truly ARE eating each day.

It’s the chlorophyll in the plants that turn our food green.  And…this little chlorophyll molecule is pretty amazing.  

When consumed, it will increase blood cell production, improve oxygenation, detoxification, and circulation in your body.  It’s also known to help prevent certain types of cancer. 

 Green vegetables and fruits are loaded with vitamins and minerals that go to work in your body.  

This challenge is going to take a little planning and prep work.  

Some ideas for green foods to add to your plate:

• Avocado, Artichoke, Asparagus
• Green Apples, Kiwi, Grapes, Limes
• Arugula, Spinach, Kale, and other Greens
• Broccoli, Celery, Cucumber, Zucchini
• Don’t forget herbs like Basil, Parsley, & Thyme!

Are you up for this St. Patrick’s Day Challenge of eating something naturally green at every meal!?  Let me know!  Make sure to take some pics of your food for proof ☺ 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Handstand Practice Challenge!  

Many of you probably thought right after reading the challenge title that standing on your hands is not possible. 

That is completely false! Even if you aren't a seasoned gymnast, acrobat, or yogi, you can start working towards handstands. 

Flipping your body upside-down is actually wonderful for your body.  

It helps by increasing circulation to the upper body and relieving the constant pressure placed on your lower half.  It feels great- and you’ll always feel lighter, refreshed and rejuvenated after a little handstand practice session. :) 

Some additional benefits of handstands:

• Increased upper body and core strength and stability

• Great for strengthening and stabilizing fingers, hands, wrists, elbows, shoulders, and your entire  

          core

• Increased body and limb spatial awareness 

• Can even boost your mood and help to regulate your metabolism

Your challenge is to do a little handstand practice EACH day this week!

Here’s a great post on handstand progressions that will walk you through all of the steps: 

http://www.nerdfitness.com/blog/2013/10/24/how-to-handstand-better-than-luke-skywalker/

Have fun with this challenge!?  Are you in for giving it a try!?