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? You best get started then!

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK:

You Get to Choose!

This is your week to CHOOSE your 7-day Challenge. 

Pick the ONE Challenge you KNOW you really need to work on and focus ONLY on this one thing. 

The problem people have is they try to accomplish the world all at once. I’m going to eat clean, workout every day, go to bed early, and get in my “me” time. 

Monday is the typical day to begin and by Wednesday you’re already back to your old habits. 

Make this week different. Choose the best “bad habit” you want to change and go for it. Focus only on it!

Some Examples:

• Get to Bed by 10pm
• Drink 80 ounces of water each day for ALL 7 days
• Run 2 miles 3 times this week
• Read an entire book this week 
• Spend 30 minutes a day on just YOU!

Be sure to share with everyone you know, so they can hold you accountable.

Have fun with this one!

Are you UP for this challenge? 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: 3½ Cheats/Treats This Week!

This week’s challenge is all about the CHEATS / TREATS. 

It is unrealistic to think you can eat perfectly all the time. 

Moderation is the key to success. 

I encourage you to shoot for the 90/10 Rule. 

Eat 90% of your meals clean and 10% as you please. 

This way you get to have fun and enjoy life without feeling deprived but also stick to your healthy lifestyle. 

Here’s how to figure out how many meals can be cheat/treat per week based on percentage of 90/10 rule…

When you do the math, let’s say you eat 5 meals a day (including snacks) 7 days a week. That is 35 meals a week. Multiply 35 by 10% and you get 3.5. That is how many meals you can eat as a cheat/treat. The other 90% is clean eating foods.

Sounds reasonable, right?! 

You can plan your week in advance for the lunch meeting, girl’s or boy’s night out, and extras. 

Eating healthy is NOT hard, it just takes a little planning. Plan yours for the week now. 

Are you UP for the 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: 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: Sit Smarter

Slouching can zap your energy and your mood--and over time it can lead to muscle fatigue, pain, and even injury. Straighten up by practicing smart sitting techniques.

Sit toward the front of your chair (rather than leaning against the back), with your hips tilted slightly forward.

Plant both feet on the ground, hip-width apart, toes pointed straight ahead.

Keep your chin parallel to the floor, with your ears aligned over your shoulders, and shoulders stacked over your hips.

Focus on proper sitting techniques this week and see if you notice a difference! If you don't sit much at a desk/computer, try applying good posture while you're driving in the car, standing, or walking. Shoulders down and back!

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!