challenge monday, fitness, nutrition, nutrition challenge, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do single-double-triple down squats
25 reps • 4 sets • 5 days this week

Who: You and anyone else who needs a quick burn
What: Do single-double-triple down squats • 25 reps • 4 sets
When: 5 days this week
Where: Anywhere you can
Why: This workout targets: Booty, Core, Quads, Hamstrings, calves, hip mobility and flexibility
I was in the 2016 Blizzard and I loved every minute of it. I kept this weeks challenge nice and easy since I was already sore from shoveling snow. Enjoy the squats and the results. :)

#snowpocplis #letitsnow #blizzard2016 #snow #squats


Nutrition Challenge


Nutrition Challenge


I challenge you to snack on raw fruits and veggies as much as possible this week

Who: You and anyone else who loves rabbit food
What: Snack on raw fruit and veggies
When: As much as possible this week
Where: Anywhere you can snack
Why: Benefits of eating raw fruits and veggies :
• Raw fruits and veggies Provides you with essential nutrients with few calories
• Enhances complexion
• Aids with weight loss
• Lower risk of heart disease
• Lower risk of high blood pressure Lower risk of strokes

#raw #eatraw #snacks #healthy


Self Improvement Challenge


self Improvement


I challenge you to live in the moment as much as possible this week

Who: You and anyone else you can recruit
What: Live in the Moment
When: Everyday this week
Where: Everywhere you go
Why: What is living in moment? You are completely centered on the here and now. You are not worrying about the future or the past. When you live in the moment you are living where life is happening. The past and future are illusions, they don’t exist.
Benefits of living in the moment :
• Improvement Social Skills
• Enhanced since of purpose
• Less worry and overthinking
• Relieve Stress
• Create a positive state of being

#liveinthemoment #bepresent #NOW

XOXO

challenge monday, fitness, nutrition, self improvement, Uncategorized

Challenge Monday


Fitness Challenge




I challenge you to do Balance T Swings 3-4 times this week • 3-4 sets • 8-12 reps

Who: You and anyone else that wants to challenge their balance and work their core
What: Do Balance • Ts 3-4 sets • 8-12 reps
When: 3 to 4 days this week
Where: Anywhere and everywhere you can
Why: This exercise targets: core, lower body and upper body while challenging your balance It’s all about Balance with this one. Tighten your core, take it slow and don’t give up, even if you fall a few times, once you get the hang of it, it’s fun and impressive.


Nutrition Challenge




I challenge you to do eat whole grains as much as possible this week

Who: You and anyone else that doesn’t eat enough whole grains
What: Eat whole grains like: Whole wheat, oats, rye, barley, sorghum, brown rice, wild rice, buckwheat, amaranth, millet, and quinoa
When: As much as possible this week
Where: Anywhere you can eat
Why: I’m challenging you to eat whole grains this week but… what are whole grains?
click here if you’re curious
Here are some benefits of eating whole grains:
Reduces risk of Heart disease
Reduces constipation
Reduces risk of stroke
Reduces risk of diabetes
Helps with weight management
Reduces risk of inflammatory disease
Helps maintain a healthy blood pressure
High in vitamins and minerals


Self Improvement Challenge




I challenge you to buy yourself fresh flowers sometime this week

Who: You You You
What: Buy fresh flowers for yourself
When: Sometime this week
Where: Flower shop, grocery store, side walk peddler, anywhere you can find flowers
Why: Emotional Impact of Flowers:
Flowers have an immediate impact on happiness
Flowers have a long-term positive effect on moods
Flowers encourage connection
Displaying fresh flowers can improve your general well-being
Flowers are associate with positive energy
The smell of flowers can turn a frown upside down

XOXO

challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do Standing Cross Touches

3-5 days this week • 3-4 sets • 25 reps

Who: You and anyone else that needs more cardio in their lives
What: Do Standing Cross Touches
When: 3-5 days this week • 3-4 sets • 25 reps
Where: Anywhere and everywhere you can
Why: This workout targets: entire body and gets your heart rate pumping
Cardio Cardio Cardio, I’ve had cardio on my brain, and the NFL play offs, for the last week or so. After the holiday season and my thoughtful challenge o of indulging a few weeks ago I’ve been doing everything in my power to get back on track. So far so good, but I can always use more cardio in my life and I have a feeling so can all of you.


Nutrition Challenge



Who: You and anyone else that you can recruit
What: Get your protein • 56 grams of protein a day for a man • 46 grams of protein a day for woman
When: Everyday this week
Where: Anywhere and everywhere
Why: Benefits of protein:
• Aids in weight loss and weight management • Holds build and maintain healthy muscles • Improves circulation • Improves calcium absorption • Increases energy and endurance • Boosts metabolism • Regulates blood sugar • Improves brain function


Self Improvement Challenge




I challenge you to make a mix tape aka play list of your favorite songs and share it with friends and family

Who: You
What: Make a mix tape aka play list of your favorite songs and share it with family and friends
When: Sometime this week
Where: On computer, ipod, ipad, tablet, phone…
Why: This challenge is inspired by my father. I grew up listening to music, making up songs, singing in a choir, playing in the band, playing the piano and so much more. It was my Dad loves music that sparked my love affair with it. I spent Christmas with my Dad this year where he made me a great CD that I’ve been bumping my car everyday since I got back. Make a CD, Mix tape or play list for someone you love. It will brighten up their day and remind them of you.

XOXO

fruit, seasonal, vegetables

What’s In Season January

Hi Friends,
Today is a great day and 2016 feels like it’s going to be a great year. I must say the last 6 months I started putting less energy into this blog. I started Life Coaching school and really wanted to give it a true go, I started a charity which is also very time consuming and something had to give. As much as I love life coaching and my charity work I really missed talking to all of you, sharing pictures, funny random stores, the good the bad and of course the ugly. I found myself taking pictures with the hopes of posting them but never finding the time. Challenge Mondays is one of my favorite days of the week but it’s all information, nothing personal like how I’m feeling, what I’m wearing, and all the funny things that happen to me on a day bases. So this year I’m changing my priorities and focusing on Evolve with Mary as much as I possibly can.

That being said there is a the cuties little fat squirrel that’s playing on the trees next to my deck. If you think about it squirrels are genetically blessed with those cute bushy tails, those chubby cheeks, I mean squirrels are hands down cute. Then you think about rats, they pulled the short straw on the genetic pool those long thin tails, beady little eyes, yuck. Well, that’s not 100% true. I don’t mind when people have pet rats, somehow, some way the domesticated rats are kinda cute, they still have that rat quality but they are not intimidating compared to the ones I’ve found living in my storage unit.

That was a random but that’s what I missed about this blog, all the fun random things I get to write about.

It’s already the 6th and I have yet to post my “What’s in Season” poster so here it is. I think I’m going to make it into a calendar and give them out as Christmas presents next year, everyone needs to know what’s in season.

So SO So happy to be back!




XOXO