CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: REPLACE A HABIT

This is your opportunity to pick ONE habit you want to change and commit to it the entire week. You take ONE bad habit and REPLACE it with a new one. 

Examples:

• You want to quit drinking Soda. You replace your soda with herbal tea and water all week. Or if you are drinking 3 cans a day, commit to exchanging out one can of soda for a bottle of water each day.

• You want to improve your Negative Self Talk.  For each negative comment you make or think about yourself, commit to saying 2 positive things about yourself. 

• You want to eat less of the “bad” carbs. Commit to replacing one sandwich with a salad and a lean protein for lunch each day. 

The best way to actually make changes is to do something differently. Replacing your old habit with a better one is a great start to change!

Are you UP for this Challenge? Let me know your NEW habit by posting below!

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: WORD OF THE WEEK

Pick your W.O.W. of the week. 

Pick one word that inspires you to be more, do more, or just plain makes you happy! 

Choose something that is positive to keep you on track or just makes you smile when you have a bad day. 

Some Word of the Week ideas…

• Patience  - You want to work on being more patient
• Excel – You want to take your workouts to a higher level and do one more rep each set
• Gratitude – You want to focus on what you are grateful for this week
• Commitment – You want to hold yourself to a standard to commit 100% in a certain area of your life

Are you UP for the Challenge? Pick your word and leave a comment below!

CHALLENGE OF THE WEEK

Challenge of the Week:

This week I challenge you to click on the link below and read about the toxins in many foods that you may eat. Then make some changes in your diet and avoid putting these carcinogens in your body!

 

http://naturalon.com/10-of-the-most-cancer-causing-foods/

CHALLENGE OF THE WEEK

1000 Rep Challenge - 10 exercises/10 reps/10 times

This week you are being challenged to complete 1000 REPS!!! 

Challenge yourself to complete 10 reps of these 10 exercises for 10 rounds total. 

Here are the Exercises for you…

10 Push-ups

10 Jump Squats

10 Bent-over Dumbbell Rows

10 Burpees

10 Reverse Lunges with DB's (5 each leg)

10 Mountain Climbers (5 each leg)

10 One-legged Deadlifts with DB's (5 each leg)

10 Overhead Tricep Extensions

10 Box Jumps/Curb Jumps (Modify – with Step-ups)

10 Overhead Shoulder Presses

Grab pen and paper and keep track of your reps and rounds. 

This can be broken up into a few days or done every day as long as at the end of the week you have your 1000 reps DONE! 

Are you UP for the 1000 Rep Challenge?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK:  Keep Your Food Journal!

There’s something to be said when you have to write down everything you eat. 

Take this week to write EVERYTHING you put in your mouth to eat or drink. 

This will help you find the missing links in your nutrition, your struggles, and your good or bad habits. 

It will really help you determine your strengths and weakness, so you can work to improve them.  

Remember: Write down EVERYTHING…Studies show that food journaling regularly helps people to lose more weight. 

Ready to commit to this Challenge!?

 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK:

Purge Something Daily

This week, your challenge is to purge something every day this week.  You choose what that item is. (for Tiff it might be tennis shoes…workout clothes…)

We live with a ton of clutter; whether it’s on our desks, in our cars, on our counter tops, in our closets, your email, or even your trash talk to yourself. 

It’s time to create some space and give you a little more breathing room.  Plus- it just feels plain GREAT and liberating to throw old things away sometimes! 

Some ideas of what to purge…

• Organize your desk 
• Delete 50 emails a day
• Clean out your closet
• Clean out your car

Any clutter around you WILL stress you out!

We always say we’ll get to it…but we never find the time. 

This week you are making the time. Your will notice your stress level will decrease and you may even continue this great habit for weeks to come. 

Are you UP for the Challenge? Pick one thing to purge EACH day and share with us what you purged!

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK:

5 Minutes to Yourself Daily (Quiet Time!)

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

We are all on overdrive with responsibilities and obligations each and every day! We are on the go from the second we wake until the second we fall into bed. 

This week you are going to FIND time for you even just 5 minutes. Read a book, take a warm bath, mediate, and etc. 

No excuses…Make the Time!

Ready to commit to this Challenge!?