CHALLENGE OF THE WEEK

Challenge of the Week: Make Someone’s Day  

Question for you: 
How many times have you wanted to pay someone a nice complement…

Could be a family member, a co-worker, or someone working out right next to you; but instead of paying them that compliment, you chose not to say anything? 

Not because you didn’t want to, but because you thought it might be a little AWKWARD?

Now think about this:  Can you think of a time when out of the blue, someone paid YOU a nice compliment.  

How many times has the smallest compliment totally made your day!?  

This week's challenge is all about making someone else’s day.  It’s that simple.  

Your challenge is to compliment 3 different people EVERY day this week.  

Here are the Rules:

• Be sincere… and truly mean it

• Don’t be creepy

• Must be 3 different people each day

• Have fun with this challenge!

Who’s ready to make someone’s day?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Morning 1-Liter Water Challenge

After a good night’s rest, one of the BEST things you can do is to take a nice drink of fresh water.

Your body builds up toxins while you sleep, and drinking a big glass of water will help to flush everything out quickly.

Not only that…but drinking water first thing in the morning can do incredible things for your body like:

• Fire up your metabolism- in fact, studies have shown your metabolism can shoot up to 24% higher for 90 full minutes! 

• Rehydrate your body after 6-8 hours of sleep where you were not drinking any fluids

• Give you more energy- because your entire body will function better when you’re hydrated!

• Help you to eat less throughout the day

Your body is about 72% water, so let’s do our best to keep it that way! 

This week- your challenge is to drink 1 LITER of water (about 34 ounces) in the morning when you wake up.  

Give this a go and watch your energy levels skyrocket.  

Are you in for this challenge!? 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Squat Hold for Mobility Challenge 

Since we’re on a flexibility and mobility kick from last week, I thought it would be a great idea to have a Squat Hold Challenge this week! 

Let’s see if you can hold a squat for 10 collective minutes one day this week. 

It’s great for focusing on hip and ankle mobility and it will be a real eye-opener for you.

We all need to have awareness of our body and how it moves.  Simple challenges like this will help you to identify areas in your body that you may need to focus on. 

Remember- when you do this, you should never feel any pain.  If you do, slowly and safely come out of the squat right away. 

Ask me to check your form this week so I can help you perfect your technique!

Are you in for a 10-minute Squat Hold?  I thought so!  

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Learning to Split Challenge  

You heard right!  The challenge this week is to work on your SPLITS! 

First, let’s talk about some basic benefits of stretching: 

• Stretching increases overall flexibility, which makes almost every single aspect of daily life easier, more efficient, and more enjoyable.

• Improves the range of motion in joints, which enhances both balance and stability (decreasing your risk for injury)

• If an injury does occur, a person who stretches regularly has a much faster recovery period.

• Increases circulation, which will give you more energy!

• Helps reduce muscle tension

Splits are a great way to work on hip joint mobility, hip flexor and hamstring flexibility, and many more muscles in your body.  

Start by practicing the stretching exercises pictured below. 

Use yoga blocks under each hand for more support.

Once you feel ready to dive in and practice full front splits, go for it!

Be gentle. Listen to your hips and hamstrings. With splits, slow and steady wins the race.

 Practice daily, and you will see improvements before you know it! Hold each exercise 3 times for 30 seconds daily.

Remember to focus on your breathing.

Consistent and even inhalations and exhalations throughout flexibility training are crucial.

The muscles, tendons and ligaments will relax and lengthen when your breath is relaxed and lengthened.

Who's 'IN' for practicing SPLITS this week? 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: The CHOCOLATE Challenge 

For some of you, this may just be the best challenge EVER.

In its raw form, chocolate is actually the #1 food in the world for longevity. 

It has the highest concentration of antioxidants out of every other food, and it’s one of the most vitamin C rich containing foods you can put in your mouth. 

This means it’s going to help protect your body against free radical damage, reduce your cholesterol, protect against heart disease, reduce inflammation, and strengthen your immune system!

The only catch is- it has to be in its RAW form called cacao (or cocoa).  (You can find this nearly anywhere these days- especially at any health food stores.)

If it has been heated or processed, it loses almost all of its nutritional benefits.

So what’s this week’s challenge!?  Try a new HEALTHY chocolate recipe! (or just eat some really good dark chocolate ☺)

If you’re going for a chocolate bar, the darker the better- 70% and higher. 

Maybe you want to try some Heavenly Chocolate Avocado Pudding!? 
Here’s the recipe:

Ingredients: 2 ripe Avocados (not over-ripe!), 1 cup pitted dates, 5 Tablespoons of raw cocoa powder, ½ cup purified water, 1/2 Tablespoon raw organic honey, a pinch or two of sea salt

Directions: Blend all of the ingredients in a food processor and enjoy.  (This is great when chilled for a few hours before you eat it!)   (makes about 3-4 servings depending on the size of the avocados)

So, do I have to twist your arm?  If you’re IN for this week’s challenge, let me know! 
(and if you’ve got a great recipe, please share it with the rest of us!)

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Creating Your Morning Ritual Challenge 

 

Do you have a morning ritual?  

I bet you do… even if you’re not aware of it! 

That “ritual” may be something like shutting the alarm off on your cell phone, then immediately checking your email or facebook.  Next, you take a quick shower and get ready for the day and start your daily grind. Sound familiar?

That is what MOST people’s morning routine looks like. 

What YOU do in the morning can set your entire day up for success- if you do it right. 

It can lead to a much more productive, energetic, and purposeful day. 

What if you got up just a few minutes earlier, and did something EVERY day that made you feel empowered? 

What if for just 5 minutes right after you wake up, instead of checking your email you:

• listen to your favorite energetic music

• listen to a motivational book on tape

• read something spiritual 

• think about all of the things in your life you have to be grateful for

• take a few minutes to journal or foam roll

 How do you think that would affect your day?   I’ll give you a hint- it makes a MASSIVE difference.

Your challenge this week is to create a NEW morning ritual….

One that will set your day up for success and help you focus on what’s truly important in your life.

Are you willing to accept this challenge!? 

Let me know if you’re up for it and what it is that you’ll be working on this week!

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Plank-5 Challenge

Plank is one of those core exercises (pun intended!) that will make almost every exercise you do easier and more efficient.  

It’s a great way to train your core without putting strain (if done properly) on the lower back. 

Your core muscles all work together to stabilize and support your spine and the rest of your body. 

You already know all of the benefits of having a strong core- like maintaining a healthy back, better balance and stability, and better posture.  
 
It’s a great tool in the toolbox to pull out for this week’s CHALLENGE! 

This week, your challenge is to perform plank this week as follows:

• Monday (today): 2 total minutes in plank

• Tuesday: 4 minutes

• Wednesday: 6 minutes 

• Friday: 8 minutes

• Sunday: 10 minutes

Here’s the deal:  You can perform plank on your hands, on your forearms, or even a side plank for this challenge.  You can switch it up and break it into as many sets as you need to be able to keep good form.  

Need a little help with form?  Here’s a great link: greatist.com/fitness/perfect-plank 

Are you willing to accept this week’s plank challenge!?  Let me know in a comment below