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. 

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: Dirty Dozen & Clean 15

All fruits and veggies are not treated equally.

Some are more heavily laden with pesticides and chemicals than others.  Because of their skins, some fruits and vegetables more easily absorb these chemicals into the parts that you eat more easily than others.

In addition, to control bugs and insects from eating your food, some varieties of plants are sprayed with more chemicals than others.  

Your challenge this week is:  If you purchase any produce from the “Dirty Dozen” column, to make sure that you buy it from an organic source. 

Are you UP for this challenge?

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! 

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: Morning Mojo Challenge

For this week, your challenge is to start EVERY morning this week with your “Morning Mojo!”

Morning Mojo Recipe: 8 oz of room temperature water + fresh squeeze of lemon + pinch of cayenne pepper 

It’s PERFECT for igniting your metabolism in the morning and cleansing your body from the toxins that build up while you are sleeping! 

Are you IN for this challenge!? 

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 Recipes for Breakfast.

Here's one to try:

1/2 banana

1 scoop protein powder

2 TBSP super foods

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 recipes this week!?  

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?!  Feel free to bring a friend to boot camp this week if you come!

Eating Out and Staying on Track

The potential for a nutritional blow-out is ever present for me and no doubt for you too. We all have busy lives and are often 'on the go'. Obviously, it's best to 'pre-plan' meals, but hey, we don't live in a perfect world and especially on the weekend, it's nice to loosen up. Mother's Day is coming up this weekend, so here are a few reminders and tips...
 
If you're planning on a meal out and think a salad is your best option, you need to be careful, here are a few tips: 

*Assume that you are underestimating the number of calories in your salad by 300-400 calories so be cautious with everything you add to your salad*

Order:

• Choose one protein: avocado, grilled chicken, grilled shrimp, salmon, nuts, tofu, hard-boiled egg or beans
• Choose baby spinach, arugula, or spring mix to just iceberg lettuce
• Add your fresh vegetables: avoid grilled or sautéd...these add fat calories since they've been cooked in oil or fat

Dressings: 

• Balsamic vinaigrette is typically going to be your best choice (or balsamic vinegar with a little olive oil)

Avoid:

• Creamy dressings
• Bacon
• Candied nuts
• Croutons/bread sticks

Pre-tossed salads: 

• Order your dressing on the side, then take your tablespoon and measure 2 spoonfuls to add to your salad dressings (even balsamic vinaigrette)
• Cheese (keep it limited )

Try it:

• Add one tablespoon of seeds for a crunchy way to get some super-vitamins! Try sunflower or flax seeds. Great alternative to croutons for a crunch!
• Great dressing alternative: lemon juice, 1 tbsp extra virgin olive oil, and salt and pepper
• Try different vinegars: champagne vinegar, apple cider vinegar, red wine vinegar, white balsamic vinegar, 1 tbsp of flavored balsamic (fig, orange, lemon, raspberry, etc.) 

Eating out and on the run is a fact of life. Knowing what choices to make to support a healthy lifestyle are key.