challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do Straight leg & arm sit-ups
3 sets – 12 reps – 3 times this week

Who: You and anyone that wants to tighten and tone their midsection
What: Do Straight leg & arm sit ups 3 sets, 12 reps
When: 3 times this week
Where: Anywhere you can
Why: It’s been harder than ever to keep my stomach flat nowadays and this exercise helps me do just that. Try to keep your core tight and engaged throughout the entire exercise. Take your time with this one the slower the better. This exercise targets: your abdominals


Nutrition Challenge


citrusFruit


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

Who: You and anyone you can recruit
What: Eat citrus like: grapefruit, oranges, lemons, limes, tangerines…
When As much as possible this week
Where: Anywhere and everywhere you can
Why: Benefits of eating citrus
High in vitamin C
Can improve blood flow through coronary arteries
Reduce the ability of arteries to form blood clots
Rich with antioxidants
Improves digestion
Fights Acne and reduces wrinkles
Aids in weight loss
Boost immune system
Can improve mood
Can lower cholesterol
Promotes Healthy Skin


Self Improvement Challenge


age


I challenge you to stop using age, or anything for that matter, as an excuse to pursuingyour dreams

Who: You and everyone you know
What: Stop allowing your age to hold you back
When: For the rest of your life, or at least over the next 7 days
Where: Anywhere and everywhere you can
Why: Living in Northern California in the land of the 20-year-old millionaires it’s hard not feel like a failure if I haven’t had my big break yet. I plan on being a great life coach, holding seminars, having speaking engagements, and having a positive effect on the world. I know I’ll be successful but I also feel as if I am running out of time. I have no problem working hard for everything I want, but why can’t success come already? It doesn’t matter if your 12, 20, 30, 50, 70, or 90 life isn’t over yet, keep pushing, moving forward to working towards your dreams.

XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do Lifted Running Man • 3 sets • 60 second reps • at least 3 times this week

Who: You and anyone else that needs a little more cardio in their lives
What: Lifted Running Man • 3 sets • 60 second reps
When: At least 3 times this week
Where: Anywhere and everywhere you can
Why: I live and swear by cardio, when I’m stressed I do cardio, when I cheat on my diet I do cardio when I’m preparing for a trip or bikini season I do cardio. Cardio keeps my body weight down but sometimes it’s hard to make it to the gym this is when I utilize at home cardio exercises like this one. This exercise raises your heart rate and challenges your balance, you will be sweating in no time.
This exercise targets: balance, cardio endurance, and your entire body


Nutrition Challenge



Who: You and anyone else that needs a change
What: Eat less meat
When: This week
Where: Anywhere you would normally eat meat
Why: Here are a few potential benefits from eating less meat:
Aid in weight loss
Reduce risk of diabetes
Lower blood pressure
Reduce risk of certain cancers
Enhance complexion
Enhanced mood
Increased natural energy


Self Improvement Challenge



Who: You and anyone else you can recruit
What: Give someone unsolicited compliments
When: As much as possible this week
Where: Anywhere and everywhere you can
Why: Benefits of giving compliments
Giving compliments takes the focus off of you
Smiling burns calories
Compliments spark creativity
Compliments build trust and strength friendship
Good Karma
Compliments are FREE
XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday/Tuesday


Fitness Challenge



Who: You and anyone else that needs to work those abdominals
What: Do standing Ab crunches, 3 sets, 12 reps
When: 3-4 days this week
Where: Anywhere and every where you can get your crunch on
Why: This exercise targets obliques, abdominals, and quads while raising your heart rate. It’s Summa Summa Summa time, time to get your midsection in order. This exercise will do just that, not only will it raise your heart rate it will also challenge your balance.


Nutrition Challenge


salad


I challenge you to eat a salad for lunch at least 3 days a week this week

Who: You and anyone else that wants to shed a few pounds
What: Eat a salad for lunch
When: At least 3 days this week
Where: Anywhere and everywhere you can eat a salad
Why: The average American consumes 750 – 1,100 calories for lunch. With summer knocking at the door what better way to cut back then eating a delicious salad for lunch. Try to avoid fried protein, creamy dressings, and butter-soaked croutons. Can’t wait to share my salad pictures with you guys this week.


Self Improvement Challenge


negaitve thinking


I challenge you to stop negative inner dialog

Who: You and anyone else you can recruit
What: Stop negative inner dialog
When: As much as possible this week
Where: Everywhere
Why: When I lost over 100 pounds I didn’t start with exercise or diet, I started with addressing the negative dialog that was constantly swirling around in my head. I told myself I was ugly, unworthy, weak, not worth it, a failure, I asked myself who I thought I was, why did I think I could lose so much weight. I knew I would never be successful at changing my life if I didn’t address all the negative dialog that was on repeat in my head. So that was my first step, all day, every day, 100s of times a day, as soon as I thought something negative I would stop it and say something positive. I mostly told myself I was beautiful, as much as I didn’t believe it I just kept saying it and saying it and saying it. Not only was I successful at losing weight somewhere somehow I also realized I am beautiful. This week’s challenge is very near and dear to my heart. Enjoy

XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge



I challenge you to take the stairs as much as possible this week

Who: You and anyone else that wants to burn a few more calories
What: Take the stairs as much as possible
When: This week
Where: Anywhere you have the option of taking the stairs or using an elevator or esclator
Why:
Stair climbing is good fryer heart, it can lower your bad cholesterol levels and raise your good cholesterol levels
Stair climbing also relives tension and stress
Stair climbing can lower the risk of hypertension and diseases that are related to heart Climbing the stairs can add more years to you life by:
reducing risk of injury
increases muscle strength and power
Improves overall health
decreases risk of ailments that can affect your quality of life
Taking the stairs can save you time and reduce energy consumption


Nutrition Challenge




I challenge you to Infuse your water

Who: You and anyone else that wants to ad a little fun to their water
What: Infuse water with fruit
When: As much as possible this week
Where: Anywhere you drink water, make a big batch at night and enjoy it in the morning
Why:
Benefits of infusing water:
Get more nutrients in your diets
Wards off diseases
Slows the aging process
Boosts your metabolism
Helps maintain a healthy body weight
Boost energy
Makes it fun to drink water
Is a natural detox


Self Improvement Challenge




I challenge you to stop and smell the flowers

Who: You and anyone else that doesn’t have bad allergies
What: Stop and smell the flowers
When: As much as possible this week
Where: Anywhere there are flowers
Why: There are actually scientific reasons to stop and smell the flowers
A study in the Journal of Personality and Individual Differences suggests appreciating the meaningful things and people inner lives may play a larger role in our overall happiness
Smelling sweet flowers has been linked to:
Uplifting mood
Soothing anxiety
Aiding in depression symptoms
Balancing hormones
Lower blood pressure
Relieve headaches
Slow the rate of breath
Creates a sense of happiness and harmony
XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do wide stance fast feet 30 second intervals 3 rounds

Who: You and anyone else that wants to tighten up their inner thighs
What: Do wide stance fast feet – 30 second intervals – 3 rounds
When: At least 3 days this week
Where: Anywhere and everywhere you can
Why: My thighs don’t quit. I’m serious ya’ll I have some big ole legs and no matter what I do I just can’t seem to get them smaller or tone them up the way I want them. Oh well, it is what it is, and what I don’t like about me other people love. This exercise tightens up your thighs and raises your heartbeat, what more could you ask for?


Nutrition Challenge



Who: You and anyone else that likes chickpeas
What: Eat lots and lots of Chickpeas
When: All week long
Where: Anywhere and everywhere you can
Why: I don’t know what came over me, but I deem this week chick pea week.
Benefits of eating Chickpeas:
Induces peaceful sleep
Reduces Cholesterol
Rich in fiber, calcium, iron and protein
Can control diabetes
Boosts immunity
Strengths hair
Can improve complexion


Self Improvement Challenge



Who: You and anyone else that wants to clarify their vision
What: Make a vision board
When: Sometime this week
Where: Wherever you can get down in dirty with some scissors, a few magazines, and a glue stick
Why: Benefits of creating your very own vision board
Visualization is one of the most powerful mind exercises you can do
Vision boards help you visualize your desired future
Visions boards give you a chance to thinking outside the box

XOXO

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