challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do Squat Fly Lifts
12 reps • 3 sets • each leg • 3 times this week

Who: You and anyone else that wants to tighten, tone and lift their lower body
What: Do Squat Fly Lifts • 12 reps • each leg • 3 sets
When: 3 times this week
Where: Anywhere and everywhere you can
Why: I’m bottom heavy and I love it. It takes a lot of work to tone, shape and lifts all this goodness, so squats and lunges are my best friends. I’m always looking for squat variations, so I don’t get bored doing the same exercises. Squat Fly Lifts give me a lot of bang for my buck and burn oh so right. I hope you enjoy them as much as I do, I call them instant butt lifts.


Nutrition Challenge




I challenge you to drink non-dairy milk as much as possible this week

Who: You and anyone else you can recruit
What: Drink non-dairy milk
When: As much as possible this week
Where: Anywhere and everywhere you can
Why: Benefits of drinking non-dairy milk:
Nondairy milk has more calcium than milk
It’s cholesterol free
Cheaper than regular milk
Easier to digest
Low in fat and calories
Vegetarian and vegan-friendly
High in vitamins & minerals


Self Improvement Challenge




I challenge you to get outside and go on a walk a few times this week

Who: You and anyone else you can recruit
What: Get outside and go on a walk
When: A few times this week
Where: Where ever you can
Why: It’s summa summa summa time and I’m loving it. Living in the Bay Area, it’s not as hot as other places, but I’m not one to complain. I’ve been making it a point to get outside and take long walks to clear my mind and get some exercise lately, and I want to challenge all of you to do the same. Grab a friend or your dog, get outside and enjoy the sun. Walk fast and work up a little sweat just for me.

XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do Reverse Plank Lifts • 12 reps • 3 sets • 3 times this week

Who: You and anyone else you can recruit
What: Do Reverse Plank Lifts • 12 reps • 3 sets
When: 3 times this week
Where: Anywhere and everywhere you can
Why: I really need to work on my pretty workout face but it was 80 degrees, no wind and these bad boys hurt. I went on New Orleans last week and had myself a good ole time. It feels so good to be back home and back in the gym again. I’m challenging myself to do exercises I usually avoid because I’m addicted to the burn 🙂 . Reverse Plank lifts are one of those exercises, it’s like chair lifts without the chair, it kills me every time.


Nutrition Challenge




I challenge you to eat food rich in iron as much as possible this week

Who: You and anyone else that needs more iron in their diet
What: Eat Iron rich foods
When: As much as possible this week
Where: Anywhere and everywhere you can
Why:
Iron rich foods: Tomatoes, Pumpkin Seeds, Quiona, Green Peas, Brussels Sprouts, Collard Greens, Green Beans, Spinach, Bok Choy, Broccoli, Kale, Tofu, Bean, Lentils, Garlic
Benefits of Iron
“Iron Deficiency anemia is the world’s most common nutritional deficiency disease” – www.medicalnewstoday.com
Getting your recommended amount of iron can:
Give you more energy
Improve your athletic performance
Helps increase brain development
Strengths immune system
Aids with insomnia
Boosts metabolism
Regulates body temperature


Self Improvement Challenge




I challenge you to plan a fun day with friends

Who: You and anyone else you can recruit
What: Plan a fun day with friends
When: Sometime this week
Where: Anywhere you can think of
Why: Over the past few weeks I’ve made it a point to hang out with my girlfriend more than ever. Like everyone else in this world, I’ve hit a rough patch and needed the love and support my friends always provide. I reached out to some of my local girlfriends, and everyone seemed to jump at the chance to get together. I had dinner one night, a picnic in the middle of the afternoon, and went on an urban hike over the weekend, not to mention my killer weekend at Essence Fest in New Orleans last week. With all that’s going on in the world its time we lean on our friends, strengthen friendships and take the time to appreciate the people we call friends.

XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do Around the Worlds • 12 reps • 3 sets • 3 times this week

Who: You and anyone else that’s up for this challenge
What: Do Around the Worlds • 12 reps • 3 sets
When: 3 times this week
Where: Anywhere and everywhere you can
Why: IF THIS LOOKS HARD… IT IS! It’s not the movement, it’s the fact that I’m not rushing through this exercise, everything is slow and controlled which burns like $%&* after 3 reps. This exercise targets your lower abdominals, that stubborn little pooch that we all have, but also stretches pushes and pulls your entire lower body. Take your time, you’re going to want to rush, but it’s better to go slow and embrace the burn. I promise you will love me next week 😉

[tweet “I challenge you to Around the Worlds • 12 reps • 3 sets • 3 times this week IF THIS LOOKS HARD… IT IS! it burns so good #exercise #burn”]


Nutrition Challenge




I challenge you to say NO to candy, this week

Who: you and anyone else that loves candy a little too much
What: Say No to Candy
When: This week
Where: Anywhere and everywhere you usually and don’t usually consume candy
Why: I’ve never been a huge candy person. My Mom loved to bake, so I always opted for cakes and pies instead of goobers and starbursts but I know a lot of individuals that can’t get enough of these sweet little treats. You eat them when you’re bored, busy, need a quick pick me up, want to suck on something, really any excuse to eat candy seems like a good excuse. I don’t have to tell all of you that candy isn’t good for you, you already know that. So this week lets all go candy-less and see what happens. BOOM I just blew your mind didn’t I?? lol

[tweet “I challenge you to say NO to candy this week #cutthesugar #candy #justsayno”]


Self Improvement Challenge




I challenge you to plant something or buy a plant this week

Who: You and anyone else that you can recruit
What: Plant something or buy a plant
When: This week
Where: Everywhere
Why: I’m a plant lover, I like flowers also, but I love watering things and watching them grow. There’s something therapeutic and rewarding about keeping something alive. I haven’t always had a green thumb, growing up a killed a lot of plants by neglecting to water them and just simply ignoring them. Thank God for technology, now they have this cute little terra cotta watering vessels that water plants for you. You fill up a small vessel, and the plant takes the water it needs when it needs it. What more could you want? I hope all of you join in on this week’s challenge and help something grow. I talk to my plants on regular basis, rub their little leaves and tell them I love them; I’m not asking you guys to do that, but if you’re so inclined, please do.
[tweet “I challenge you to plant something or buy a plant this week #plant #grow #evolve”]

XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do elevated push ups 4 sets – 25 reps – everyday this week

Who: You and anyone else that wants a quick full body workout
What: Do elevated push ups – 4 sets – 25 reps
When: Everyday this week
Where: Anywhere and everywhere you can do push ups
Why: I start every morning off with 100 push ups. 4 sets of 25 does the trick, my heart beat raises, my arms shake, and I hate them, but my arms are toned and nothing feels better than when it’s over. You can do these push up holding onto a chair, bench, exercise ball, stool, really anything that will elevate your body. Elevated push-ups target the chest, triceps, shoulders, core strength, and endurance, these push up are easier than traditional push up because your upper body is elevated so more of your weight is distributed into your legs.


Nutrition Challenge




I challenge you to eat tropical fruit as much as possible this week

Who: You and anyone else that’s adventurous
What: Eat tropical fruit like prickly pears, papayas, star fruit, passion fruit, lychees, passion fruit, guava, dragon fruit
When: As much as possible this week
Where: Anywhere and everywhere you eat fruit
Why: I’m a fruit lover, I eat oranges, apples, and bananas every day. After a while, I get a little bored with my current selection. This week, while stocking up for my meal prepping, I bypassed the apples and oranges and purchased a few mangos, papayas, and starfruit. I’m making a tropical fruit salad to enjoy every day this week. I’m looking forward to the new flavors and textures and hope you guys decided to join in on the tropical fun also.


Self Improvement Challenge




I challenge you to do a DIY face Mask sometime this week

Who: You and anyone else that wants to improve their complexion
What: Do a DIY Face Mask
When: Sometime this week
Where: Where ever you want to
Why: This is my favorite challenge, I love love love DIY face masks, putting together ingredients I already have, relaxing and letting it dry on my face, then washing it off and looking at the difference. My favorite masks usually include honey and oatmeal. I’ll be posting some Facial recipes later this week and posting pics of these crazy mixtures on my face.

XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do straight leg kick backs • 12 reps • 3 set • 4 days this week

Who: You and anyone else that wants to tighten their thighs while challenging their core and balance
What: Do Straight Leg Kick Backs
When: 12 reps • 3 sets • 4 days this week
Where: Anywhere and everywhere you can
Why: This week I wanted to post a less challenging exercise and Straight Leg Kick Backs fits the bill. This exercise should be done slow and controlled not rushed through. Concentrate on tightening up your midsection, keeping your leg as straight as possible and your form, this week is all about form. I have some big ole thighs, which I’ve learned to love over the years. This exercise helps me tighten and tone them, my booty also gets some good work and my abdominals are engaged throughout the entire exercises.


Nutrition Challenge




I challenge you eat color food as much as possible this week

Who: You and anyone else you can recruit
What: Eat color food as much as possible
When: This week… and beyond
Where: Anywhere and everywhere you eat
Why:Eat Colors for your health
White foods like garlic and cauliflower help strengthen the immune system
Green foods like peppers and lettuce can purify with detoxification
Red foods like tomatoes and strawberries can improve heart and blood health
Yellow foods like bananas and lemons help fortify skin elasticity
Orange foods can help prevent certain cancers
Purple foods like grapes and eggplants aid in increased longevity


Self Improvement Challenge




I challenge you to give high fives as much as possible this week 🙂 to people you know and strangers

Who: You and anyone else that likes to be encouraging and corny
What: Give High 5s to people you know and strangers
When: As much as possible this week
Where: Anywhere and everywhere you can give high 5s
Why: Everyone knows that high 5s are corny but they are also a silent term of endearment.

Great job “High Five”
I passed a test “High Five”
I got great parking “High Five”
I just killed my workout “High Five”

There are multiple reasons to High Five people you know. That’s the first part of this challenge, but I’m not letting you guys off that easy.

I also want to you high 5 strangers, this seems a little… well strange, but human contact is lacking in our society. We hardly talk to people we don’t know, why would you give a stranger a high 5? So happy you asked.
Walking into the office High 5 the security guard
High 5 your coffee person in the morning
High 5 the cashier at lunch
High 5 the person that cut in front of you in line… hahaha caught you, just wanted to make sure you were still paying attention.

If it gets weird, just tell people a crazy chick on social media challenged you to high five a stranger, it may be uncomfortable at first but in the end, well it will probably still be uncomfortable but I hope you make someone’s day this week.

XOXO

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