challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do Tip Toe Bridges
12 reps • 3 sets • 5 days a week

Who: Anyone that wants to tighten, tone and strengthen their lower body
What: Do Tip Toe Bridges • 12 reps • 3 set
When: 5 days a week
Where: Anywhere and everywhere you can
Why: Tip Toe Bridges target Glutes (booty) calves and strengthen plantar flexors (ankles)
How to do Tip Toe Bridges
Start lying on your back with knees bent, with feet planted firmly on the ground
Pushing through the balls of your feet, drive hips up towards the sky
Squeeze your butt and slowly lower your body back to the floor
This is a slow and controlled exercise, concentrate on form, not speed


Nutrition Challenge


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I challenge you to exercise portion control this week

Who: Everyone! Portion Control is a constant battle for everyone I know
What: Watch your portion sizes
When: All week long
Where: Anywhere and everywhere you eat
Why: Man ole Man portion control is a never-ending, uphill battle for me. I try to stop eating before I’m full, but that doesn’t always work, especially when the food is delicious. This week I’m challenging all of you to be mindful of your portion sizes. I don’t care what you eat, just make sure you’re not over-eating.


Self Improvement Challenge


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I challenge you to make a list of 5 things you love about yourself and post it on social media

Who: Everyone! Everyone can benefit from this challenge
What: Make a list of 5 things you love about yourself and post it on social media
When: Sometime this week
Where:Anywhere and everywhere you can make a list
Why: I posted this challenge a few months ago and I loved it, it empowered me, inspired me and made me realized just how awesome I am. Growing up I wasn’t a very confident person, but most people didn’t know that. I was the Queen of fake it until you make it. I produced a false sense of confidence and mainly focused on my physical appearance rather than what was inside. The older I got, the more I realized it doesn’t matter how you look it’s about what’s in your heart. Thank God I have some good stuff in there 🙂 I am lucky enough to know who I am and love myself. It took many years to get to this point and baby… I’m never going back. I challenge you and everyone around you to come up with five things you love about yourself and post it on your social media pages. You might be surprised at what you come up with.

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flowers, givebacktuesday, love, random acts of kindness, spread love

Flower Power

Hi Friends!



It’s been awhile since I’ve posted anything other than Challenge Monday’s and it feels so good to be back at it. As much as I love challenging all of you to be the best versions of yourself, I also miss just shooting the shit with ya’ll.

I started #givebacktuesdays awhile ago because, well because I wanted to give back. It feels like my mission in life to spread love to stay positive. The world is hurting right now, everyone wants to be right, everyone wants their voices to be heard, and wants to feel loved and supported, but that’s not always how it works out.

#givebacktuesdays has not only touched the lives of the people I help, but it enriches my journey on the earth. I love watching people smile be grateful for every random act of kindness that I complete.

I’ve been working out this project, in my head, for the last month or so. It seems so simple but sometimes simple is the hardest thing to pull off. I love love love getting flowers; there is something about getting flowers unexpectedly that always makes my life brighter. Sadly I do not receive flowers often, but that doesn’t stop me from sending or giving flowers to my friends and family on special occasions.

I decided I was going to buy big happy sunflowers and put them on people’s cars with a cute little note. I purchased a $3 bouquet from Trader Joes, our local healthy grocery store, wrote little notes that said: I hope this flower makes you smile #givebacktuesdays #evolvewithmary. I went into the Trader Joes parking lots and put flowers on random cars. When done, I quickly took pictures and retreated to my car.

Then I saw her. A lady walking to one of the cars with flowers on it. I scootched down in my seat so she couldn’t see me staring at her. She walked up to her car, saw the flower, looked around, pulled the flower off the car and read the note. She looked around again and then it happened; she produced the biggest smile I’ve seen in awhile. She smelled the flower as she got in her car and I pulled off feeling like a million bucks.

So that’s my story, and I’m sticking to it. I love #givebacktuesday’s and have vowed to myself to stop procrastinating. They fill my heart with joy, and it seems like they fill others with joy also.

Sent with love
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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do Down Dog Knee Tucks
12 reps • 3 sets • 5 days a week

Who: Anyone that wants to work their abdominals and get a good lower back stretch
What: Do Downward Dog Knee Tucks
When: At least 3 days a week
Where: Anywhere you can
Why: Down Dog Knee tucks works your abdominals while providing a great lower back stretch
How to do Down Dog Knee Tucks
Get in down-dog position
Start on your hands and knees
Lift knees away from the floor and push butt, so you’re in an upside-down V
Look forward
Bend knee towards the ground
Return to down dog


Nutrition Challenge


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I challenge you to cut the crap out of your diet

Who: Anyone that’s tired of making excuse for bad eating habits
What: Cut the crap (all that food you love that you know is bad for you) out of your diet
When: For the next 7 days
Where: Anywhere and everywhere you love to indulge
Why: We all know what we need to eat and not eat to lose weight. Less fried foods, more fruits, and vegetables, less soda, more salads, less fast food, more exercise, less sitting on the couch and doing nothing. I know when I’m going to gain weight and when I’m going to lose it. It’s a conscious choice that we all make on an everyday basis. I have friends that constantly try to make healthy choices and friends that complain about being overweight while reaching for their favorite comfort food. This week I’m challenging you to be mindful of what you put in your mouth. Stop making excuses for eating badly and take responsibility by cutting the crap out of your diet.


Self Improvement Challenge


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I challenge you to keep a positive attitude this week

Who: Everyone! Everyone can benefit from keeping a positive attitude this week
What: Keep a positive attitude
When: All week long
Where: Anywhere and everywhere
Why: Here are some benefits of staying positive:
Increased life span
Lower rates of depression
Lower levels of distress
Reduced risk of certain diseases
Better psychological and physical well-being
Better coping skills during hardship and stress
Reduced risk of cardiovascular disease

XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do Backward Lunges
12 reps • 3 sets • 3 days this week

Who: Anyone that wants to tone, shape, lift and sculpt their lower body
What: Do backward lunges • 12 reps • 3 sets
When: At least 3 days this week
Where: Anywhere you can
Why: Backward lunges tone, shape and lift that booty while working your quadriceps and challenging your balance
How to do Backward Lunges
• Start with legs together standing up straight
• Take a big step backward with right foot
• Lower hip to floor until front (left) knee is at a 90-degree angle or whatever angle is comfortable for you
• Push yourself up and return to starting position
• Repeat exercise on opposite leg


Nutrition Challenge


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I challenge you to Eat Oatmeal at least 3 days this week

Who: Anyone that wants a hearty healthy sustainable breakfast
What: Eat Oatmeal for breakfast at least 3 days this week
When: Breakfast time is preferred but a mid-day snack of oatmeal would also be beneficial
Where: Anywhere and everywhere you can eat
Why: I’ve started my day with Oatmeal for the past eight years. I got hooked when I learned oatmeal could help fight belly fat, and if you know me, I’m all about a flat tummy. I’ve seen a noticeable change in my body which is why I’ve stuck with it for so long. There are numerous benefits of eating oatmeal; I’ll share an oatmeal fact sheet later this week.

When you go down the cereal aisle in your local grocery store, you will notice multiple brands, flavors, and types of oatmeals. I opt for unsweetened oatmeal with flax seeds, (flax seeds are supposed to reduce the appearance of cellulite, not sure if it works but I need all the help I can get with that one too.) When choosing your oatmeal read labels, compare sugar, sodium, and serving sizes. I love the unsweetened version because I add blueberries and a touch of honey, I have a friend that adds soy milk and peanut butter. If you learn to love oatmeal, oatmeal will love you back.


Self Improvement Challenge


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I challenge you to change the background of your phone to an empowering quote this week

Who: Everyone! Everyone can benefit from empowering quotes
What: Change the background to your phone to an empowering quote that inspires you
When: This week
Where: ANYWHERE
Why: I recently changed the background of my phone to an empowering quote and surprisingly it’s had an intensely positive effect on me. No matter how I am feeling happy, mad, sad, or frustrated when I look down at my phone and read that quote something in me glows. Constantly reminding myself I am powerful, I am strong and I can do anything propels me in a positive direction and keeps me motivated and inspired. I find myself looking at the background of my phone just to remind myself how awesome I am. I want all of you to have the same feeling, find a quote that speaks to you and set it as the background on your phone. I have a feeling it will have the same effect as it did on me, bask in the empowerment and remember nothing can stop you from accomplishing your goals but yourself!

XOXO

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challenge monday, nutrition challenge, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do Bird Dogs
12 reps • 4 sets • 5 days this week

Who: Anyone that wants to work on those lower abdominals while challenging balance
What: Do Bird Dogs • 12 reps • 4 sets
When: 5 days this week
Where: Anywhere you can get on all 4s
Why: Bird Dogs Target: Abdominals, balance, and lower back
• Start on all fours
• Tighten your abdominals
• Spine and neck in neutral position
• Slowly lift left leg behind you while extending right arm forward
• Make sure not to arch lower back
• Place left leg and right arm back to starting position
• Extend right left and left arm
• All movements should be slow and controlled


Nutrition Challenge




I challenge you to eat ancient grains as much as possible this week

Who: Anyone that enjoys carbs but wants a healthy alternative
What: Eat ancient grains like Quinoa, Millet, Chia Seeds, Farro, Spelt,
When: As much as possible this week
Where: Anywhere and everywhere you can eat
Why: Ancient Grains are grains that have been planted and cultivated the same way for thousands of years with no manipulation by modern man.
Modern Wheat are grain that comes from a variety of wheat created in 1960’s through cross-breeding and genetic manipulation
Ancient grains tend to be higher in fiber, protein vitamins and minerals and have also been proven to protect against cancer-causing free radicals – source


Self Improvement Challenge


smile this week


I challenge you to SMILE as much as possible this week

Who: Everyone! Everyone can benefit from smiling more
What: Smile more than you usually do
When: Everyday this week
Where: Anywhere and everywhere you are, smiles are free to spread them around freely
Why: My smile is my best asset, and I use them at will. I smile at random people on the street, I smile at people in cars next to me, I smile to homeless people begging for money, I smile at the Starbucks girl and the grocery store cashier. I’ve been told numerous times my smile has brightened an unexpected person day which always warms my heart. Sadly a lot of people don’t smile, and I’m not too sure why this is. Make a conscious effort this week and remember to smile at any and everybody you come in contact with. It might feel a little strange in the beginning but remember you’re not smiling to look cool you are smiling to brighten up someone else’s day. Here are a few scientifically proven facts of smiling: Smiling is contagious, Smiling lowers stress and anxiety, Smiling releases endorphins, You are more attractive when you smile, Smiling strengthens your immune system.

XOXO

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