CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Change Your Password Challenge  

We’re all guilty of this sometimes….

We mindlessly do so many things during the day without even thinking about it.

Did you know over 40% of the things we do each day are automatic and done out of habit?

Think about something as simple as entering in your password for your email or bank account every day.

You most likely do it without even thinking about it.

Now what if you changed that password to an empowering thought, affirmation, or expression of gratitude?

This way, you'd be typing in something positive for the next 60 or 90 days that actually helped you focus on something positive, instead of just some random words like your street name or something you’ve just used for years.

Some Ideas:
Iam@awesome
WorkOUT4EV3R
Sleep#B410
is@Happy:)
TodayisaGR8day!

Your challenge this week is to change ONE password to something positive.

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Take-a-Risk Challenge  



For some of you- your blood pressure may have gone up just by reading the title of this challenge!

Here’s a very thoughtful question:  When was the last time you took a risk to pursue something you truly want? 

Sometimes we get stuck in the merry-go-round of weekly tasks and we forget to challenge ourselves to become the best version of ourselves.

To grow and change, we have to take risks.  I love this quote…  "Monotony is the awful reward of the careful." ~ A.G. Buckham

This week's challenge is to take a risk!

1. What category or area in your life are you 'playing it safe' in or saying 'no' to an opportunity?

Think about fitness, education, your relationships, your career, art, personal growth, travel, etc.  Where haven't you stretched yourself in a while?

2. What ONE THING do you have on the 'back burner' because you don’t know where to start, or you have a certain level of fear or insecurity about it.   

Is it signing up for a 5k?  Trying a new activity?  Heading out of the country?

3. List all of the steps you need to take to make “IT” happen.

Pen to paper time.  Brainstorm a list of what you need to do to make it happen.  It might be a really short list - like "sign up for a class, show up, engage fully, complete the class."   Or it may be a lot longer depending on your end goal.
 
4. What single and IMMEDIATE action can you take TODAY that will propel you into momentum to take that risk?

Ready to jump out of your comfort zone and commit to the process today? 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: New & Crazy Food Challenge  

We all have our favorite go-to foods for breakfast, lunch, dinner, and even our snacks. 

Most of us get caught in the “familiar” trap where we tend to eat the same things over and over again. 

This week, your challenge is to switch it up and push yourself out of your foodie comfort zone!

This week, I’m challenging you to try THREE new foods this week!  To complete the challenge, you need to take a pic and and send it to me or post it on our Facebook page so we can all see what you’ve tried! 

Who knows…you may even discover a new “familiar” go-to!

Here are a few ideas to get you started…

• New ethnic food you haven’t tried before

• Different kinds of peppers you’ve never had

• Different meat- like venison, alligator, etc.

• Exotic spices to put on your home-cooked meals

• New vegetables or fruits you’ve never tried 

• The possibilities are endless!

Who’s in for this challenge!? 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK:   100+ Challenge

Let’s kick up the intensity this week in our fitness!  

This challenge is AWESOME and you can do it almost anywhere.  

I’m challenging you to complete 100 reps of the following exercises for the corresponding day of the week.  

Here are the exercises: 

Mon: 100 Push-Ups (or modified) 
Tue:  100 Walking Lunges (100 per side)
Wed:  100 Pull-Ups (or assisted pull-ups)
Thurs: 100 Sit-Ups or 200 Crunches or 300 second plank hold
Fri: 100 BURPEES!
Sat: 100 Squats
Sun: 100 Your Choice!

You can break them up into any number of sets that you need to.  Make sure you have solid technique.  

So- care to join me for our 100 Challenge!?  

Once you’ve completed your 100 each day, make sure to let me know ☺
 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Posture Check Challenge  

Ever heard of the phrase “sitting is the new smoking?”   Poor posture is a CHRONIC problem in our society.  

When you’re sitting or standing with poor posture, you’re placing stress on muscles, tendons, and ligaments that are not designed to support that weight. 

An incredible downward spiral of effects can happen with poor posture over time:

• Lower energy levels due to less oxygen coming into the body

• It can affect your digestive system

• Can make you feel more stressed out (really- when you stand or sit up tall, you have up to a 20% increase in testosterone  

          and a 25% decrease in cortisol!)

• Can cause lower back and other chronic pain issues

• Many more…

Let’s not let our poor posture get the best of us.  

Your challenge is to pay EXTRA close attention to your posture this week and to fix it ASAP!

Place an index card or something on your desk to remind you to sit up straight or do regular posture checks.  You may be really surprised how often you catch yourself in a poor position! 

Are you UP for this Posture Challenge!? 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Fermented Foodie Challenge  

Did you know that the bacteria in your body outnumber the cells in your body by 6-10x! 

That means we have way more bacteria in our bodies than cells. 

Eating fermented foods will help to restore the balance and add lots of good bacteria back into your gut – super important! 

Many digestion issues people face like gluten intolerance, lactose intolerance, IBS, yeast infections, and certain allergies have all been linked to the good bacteria in our gut.

Fermented foods are also very rich in enzymes.  They’ll help you digest and absorb the nutrients, so your body is able to utilize the foods you eat much more effectively. 

BUT….to get the true benefit, it MUST be raw and unpasteurized. 

Your challenge this week, should you choose to accept it:  Eat Fermented Foods 2-3 times this week! (raw & unpasteurized of course) ☺

CHALLENGE OF THE WEEK

Challenge of the Week: T.V. + F.R.

  

If you like to wind down your day watching a little television…

Get ready to put down your remote because you’re going to be doing something a little different this week!

This week, you’re going to use that time a little more productively!  

Don’t worry…I’m not taking away any of your TV time, I’m just challenging you to change the way you watch.    

This week, you’ll be watching TV from the comfort of your very own foam roller (or other Self-Myofascial Release tool.)

SMR with a foam roller, tennis ball, or lacrosse ball can do amazing things for your body like:

• Get rid of knots and tightness in your muscles

• Help increase blood flow and circulation

• Reduce soreness and help you recover faster from your workouts

So 3-5 times this week, your challenge is to do a little SMR from the comfort of your own home…during the commercials while watching your fav TV show or sports game (during the Olympics would be a perfect time!) 

If you need some tips or SMR ideas, click here: greatist.com/fitness/how-foam-roll-pro 

Are you game!?