CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Celebrate What's Good

Look for signs of progress (beyond pounds lost) and rejoice when you find them. Focus on the positive, no matter how small.

Give yourself a pat on the back every time you make your health a priority.

Choose to focus on the GOOD this week and celebrate! 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: 

Pick a Song that will Help You “De-Stress”

Most people have high stress levels on a daily basis. And with the holidays kicking off, our stress usually starts increasing this time of year. Stress is not healthy for you, your work, or your relationships.  

This week’s challenge is a GREAT strategy to help you reduce your stress levels instantly. 

You can have it right at your fingertips.

Choose a SONG that makes you smile, laugh, dance, or whatever it takes to break your state of being stressed out. 

Come on, if “Baby Got Back” comes on the radio when you are in a bad mood, you know you’d have to smile.  It would definitely have an effect on changing your state for the better. 

Why not have “THAT SONG” ready and loaded on your phone for those moments. 

What song can you use to make your day, make you smile, and change your state when you need it the most? Pick your song and use it all week. 

What “feel good” song are you choosing!? It may be more than one! Why not make a playlist of pick me up, de-stress, feel good tunes?!?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Spartan 1000 in 7 Days

Challenge yourself this week to completing the Spartan 1000!

Here’s what it is:

100 Squat Jumps

200 Push-ups

300 Crunches

400 Burpees

The twist of this “challenge workout” is you have to go in order. You have to complete the first exercise BEFORE moving to the next exercise. Yes, the BURPEES are last. 

Have paper available to track your reps (you wouldn’t want to lose count).

It looks like this…

Perform the 100 squat jumps, then the 200 push-ups, then the 300 crunches, and finish with the 400 burpees. By the end of the week, have all 1000 reps completed.

Are you UP for the Spartan 1000 Challenge?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK:

The No-Candy Halloween Challenge!

It’s almost HALLOWEEN!  

Candy is flowing and sugar comas are right around the corner! 

This week, your challenge is to RESIST the temptation to give in to the high fructose corn syrup, sugars, chemicals, and artificial ingredients that are packed into Halloween Candy.  

It’s not worth ruining all of your hard work and will just throw you off course.  

There are always things that are going to try to throw you off your path to results- but it’s how you approach these situations.  Going in with a plan will greatly improve your success rate! 

Once you introduce sugars like this back into your diet, it not only will affect your waistline, but it will start a completely new kind of cravings.  It’s not as simple as having just one.  You’re going to want more. 

Here’s a piece of helpful advice!  Keep temptation at bay.  If you’re going to be giving out Halloween candy to trick-or-treaters, don’t buy your candy until just a few HOURS before!  

SO- are you IN for this week’s No-Candy Halloween Candy!?  

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: Tilapia 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. 

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!