CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK:  5-Minute Reflection Challenge  

Did you know that there are 1,440 minutes in a single day?

How about taking just 5 of those minutes for yourself for a little self-reflection?

All too often, we’re running around doing everything for everyone else.

We’re on overdrive.  We’ve got massive amounts of responsibilities and obligations each and every day.  

We’re on the go from the second we wake up until the second we go to bed.

This week, your challenge is to MAKE time for yourself… even if it’s just 5 minutes.  

Reflection is very personal, and it really helps to get you in touch with yourself. 

John Maxwell says: “Reflection turns experience into insight.”  

You don’t learn from experience, you learn by reflecting on those experiences.  

This week, at some point each day, your challenge is to take at least 5 minutes and reflect on your day and on your life.  

Here’s a quick article you can check out for tips on how to make the most of your self-reflection time: http://www.myrkothum.com/self-reflection-how-to-do-it-right

It’s pretty amazing what can come out of just 5 minutes ☺

Are you committing to this week’s Self-Reflection Challenge!?  Let me know! 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Share your favorite gadget

There are a million-and-one gadgets out there that claim they can help you to get-in-shape faster, lose more weight, or track this, and do “that.”

Even though there are a ton of gimmicks available, there are only a few AWESOME gadgets or pieces of technology that really can make a difference and help you reach your goals faster.

These can include anything you can use in the kitchen, to track your food journal, to help you drink more water, to make workouts more exciting, to anything else you can think of!  

You may know of the PERFECT solution to help someone else in our group with something they have been struggling with.  

Your challenge this week is a fun one… 

Simply share one (or more) gadgets, tools, or tech device that has helped to make YOUR life easier or has helped you to reach your goals faster.

Here are a few cool ideas to get your wheels turning:

• The “Wherever Water Lemon” water bottle can help you squeeze fresh lemon juice right into your water bottle.
• The Nutribullet smoothie maker that uses a mug as the blender bottle so you can blend it, put the top right on, and head out the door with no clean-up.
• Maybe you have a fav sweatband, heart rate monitor, or fitness tracker?

Hopefully someone will share or post something that can make your life easier, too ☺  

I’m looking forward to seeing what you come up with!  Please share your FAVORITE healthy gadget!

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: The Go-to-Bed Early Challenge 

Studies have shown that people who go to bed earlier and get more sleep tend to be more productive, have a stronger immune system, have better memory, and even have a better sex life. 

Got your attention?

Getting enough sleep is so incredibly important.  It allows our bodies to function optimally. 

We need it to recover properly from our workouts and restore the balance in our hormones. 

People who don’t get enough sleep are more likely to experience weight gain, get more stressed out, and even find themselves with an increased risk for developing certain types of cancer and other diseases.

Your challenge this week is to go to bed EARLY! 

I know it’s not an easy thing to do, so here are a couple of tips:

• Set your bedtime! (8:30-9pm is usually a good start)

• Set a soft alarm on your phone to remind you

• Take a nice warm shower or bath before bed

• Turn off all electronics about an hour before you go to bed

• Have a small cup of herbal tea

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: The Uber-Diffcult Complaint-Free Challenge

This week’s challenge is a little different.  

It’s one that will make you PAINFULLY aware of how often you do this one, seemingly innocent, but very destructive habit….  COMPLAINING! 

When you complain or gossip, it affects everyone around you.  Everything we say (and how we say it) is contagious. 

You can witness this in any conversation.  If one person starts to gossip or complain about something, the other people in the conversation almost always chime in.  

It’s unproductive, unhealthy, and unfortunately, we’re all guilty of it from time to time.  

So this week, I’m challenging you to make a PLEDGE to NOT complain, criticize, or gossip for an ENTIRE week.  

A complaint (for the purpose of this challenge) is anytime you: complain, criticize, or gossip.  

Your Penalty:  EVERY time you catch yourself complaining, criticizing, or engaging in gossip, you must put $1 in a jar.  

 By doing this- you’ll become very aware of how much you are doing this in your life.  

At the end of the week, donate the money in your jar to your favorite charity.  

Think about the message you want to spread each day.  

A compliment and positive outlook can make all the difference in the world.

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: 300 Swings a DAY for a Week! 

I’ve been looking forward to this challenge for a while now.  Kettlebell swings are an INCREDIBLE exercise.  

They work pretty much every muscle in your body, and it requires a lot of energy to perform the movement…which means you’ll be burning a LOT of calories!

Adding kettlebell swings also promotes that coveted “after-burn” effect.  That means that even after your workout is over, your metabolism will be higher and you’ll burn more fat for up to 24-36 hours….pretty awesome.  

You’ll obviously need a kettlebell for this challenge.  If you don’t have one, you can pick one up at pretty much any decent sporting goods store. 

Here’s a great article with video explaining the kettlebell swing and how to progress up to it.  If you’re brand new to swings, this is a great place to start! 
breakingmuscle.com/kettlebells/how-to-do-the-perfect-kettlebell-swing 

Here’s the Challenge:

Level I: If you’re not familiar at all with kettlebell swings, that’s OK!  This week, your challenge is to just get familiar with the exercises and progressions.  Typically, women will start with an 15+ pound bell, and men with a 25+.    

Level II:  If you have experience with the kettlebell but are still working on your form, your challenge is to complete 100-200 swings per day with proper technique.

Level III:  If you’re proficient in the swing, your challenge is to complete 300 swings EACH day this week. 

Rules:  Break your reps up into as many sets as you need.  Don’t allow yourself to work fatigued.  As soon as your form starts to break, place the bell down and rest until you’re able to perform them with perfect form. 

(If you are a Tiff-Fitter, I will help you knock some sets out this week in boot camp and training ;-)

Are you IN for the Challenge!?  

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: 

Try a NEW Green Juice or Smoothie in honor of Spring!


Kris Carr says that green juices are like “jumper cables” for your body.  

When you drink a green juice, your cells soak up the vitamins, minerals, and nutrients much faster than if you were eating a regular meal….literally within 15-20 minutes!

This is because all of the fiber is removed, making digestion much easier and faster.  

(Because juices digest so quickly, it’s very important NOT to juice with a lot of sugary fruits.  Your blood sugar level will rise much more quickly than if you were eating these fruits whole.) 

Smoothies take a little longer (2-3 hours) to digest than juices, but still no where near as long as a regular meal which can take up to 6-8 hours.

Let’s super-infuse our bodies this week with healthy goodness by trying a new green juice or smoothie this week.  

By switching up the foods we eat on a regular basis, we’re getting a more complete nutritional profile in our diets.  

Here’s a great site to get some ideas: http://www.mindbodygreen.com/0-8155/3-yummy-green-juice-recipes-to-convert-skeptics.html

Who’s IN for the Green Juice Challenge!?  Share a great green smoothie recipe you love!

CHALLENGE OF THE WEEK

Challenge of the Week: Write it, Post It, Make it HAPPEN!   

Can you believe we’re already 4 months into 2015?  

Now is the perfect time to review, refresh, and set some new personal goals that really mean something and will have an impact.
Studies have proven that people who WRITE down their goals are more likely to achieve them.  

So today- let’s get HYPER-FOCUSED on one specific goal….something that you really want to change or make happen in your life.   

Life is not for coasting and taking the easy road.   Life is messy and comes with many challenges…but it also comes with incredible reward if we step up to the plate.  

Your Challenge of the Week comes in 3 steps:

1. Write down ONE goal that you want to accomplish on a notecard. (be specific!)  On that same card, list 1-3 action steps that you are going to take THIS WEEK to work towards that goal.  

If you want to take it a step further, spend a few minutes journaling about how you’ll feel once you’ve completed your goal and are successful.  (Important:  when you write this- write it in the PRESENT tense, as if you have already achieved your goal!)

2. Tape your notecard to a mirror/wall/fridge/desk in your home or office. (wherever you spend the most time)

3. Take a photo of the notecard and send it to a trusted friend or Tiff or post it on the Tiff-Fit Facebook page.

 We all have goals we need to work on, myself included!  

Let’s all hold each other accountable to completing our action steps this week so we can start off the second quarter of 2016 with powerful momentum!   Who's in?