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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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to jump rope for 5 minutes, 3 days this week

Who: You and anyone else that needs more cardio in their lives
What: Jump Rope for 5 minutes
When: 3 days this week
Where: Anywhere you can
Why: I wish I could say I love jump roping but I really don’t. I actually hate it. All that jumping and turning a rope and trying not to mess up and starting over again… ugh. With all that said I do incorporate jump roping into my exercise routine a few times a week, even though it’s not my favorite thing to do it gets my heart rate up, works my entire body and is always challenging. So this week I’m challenging all of you to dust off your jump rope and get to jumping. You might hate me for it, but the healthy benefits are worth it.


Nutrition Challenge


no soda


I challenge you to not drink sodas this week

Who: You and anyone else that likes sugary drinks a little too much
What: No sodas
When: This week
Where: Anywhere and everywhere you usually drink soda
Why: Everyone knows how bad sodas are for you so I’m not going to bore you with facts about how bad they are for you. Instead, I’m hoping to inspire all of you to stop drinking sodas and enjoy the difference in your body, skin, and your overall attitude. If you don’t drink sodas increase your water intake and pat yourself on the back.


Self Improvement Challenge


recycle


I challenge you to recycle as much as possible this week

Who: You and anyone else you can recruit
What: Recycle Recycle Recycle
When: As much as possible this week
Where: Anywhere and everywhere you can
Why:
Benefits of recycling:
Recycling reduces the amount of waste sent to landfills
Prevents pollution
Saves energy
Reduces greenhouse gas emissions
Slow the damaging effects of global climate change
Conserves natural resources

XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge



Who: You and anyone else that wants to work on their core strength
What: Do Plank Pikes 12 reps – 3 sets
When: at least 3 days this week
Where: Anywhere and everywhere you can
Why: Plank Pikes challenges your core, balance, and upper body. Any exercise where you start and end in plank position is A-OK in my book. I tried these bad boys on my elbows and found it too challenging for me, my arms and core shook with pain. Start out on your hands and if you want to make it harder move to your elbows for an added bonus.


Nutrition Challenge


smoothie week

Who: You and anyone else that wants a natural energy boost
What: Drink a fruit and vegetable smoothie
When: Everyday this week
Where: Anywhere and everywhere you can
Why: I LOVE SMOOTHIE WEEK. I drink green juices daily but nothing beats a fiber filled healthy smoothie. I add fruit and vegetables to make sure my smoothies are well rounded and they usually always turn out delicious. I’ll be posting some recipes and a handy cheat sheet, later on, this week.


Self Improvement Challenge




I challenge you to sing while you drive

Who: You and anyone else you can recruit
What: Sing while you drive
When: Anytime you are driving
Where: In your car
Why: People seem to take themselves to serious nowadays, especially when they are behind the wheel. Next time you’re in the car check out the drivers around you. Most people are on their phones, yelling at other cars, or trying to master their resting bitch face. I even catch myself looking pretty peeved while driving. It was a beautiful week in Northern California, which inspired me to let the windows down, turn the music up and sing my little heart out. A lot of people looked at me, some pointed and laughed, some shot me dirty looks so it’s a good thing I don’t care what other people think about me. Have fun with this challenge. Record yourself and post it to your social media accounts.

XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do straight leg dips 3-4 days this week 12 reps • 3-4 sets

Who: You and anyone that wants to get their arms in summer shape
What: Straight leg dips • 12 reps • 3-4 sets
When: 3-4 days this week
Where: Any and everywhere you can
Why: Dips target triceps, biceps, shoulders, upper and lower back, balance and core strength. The sun is shining, birds are chirping and tank tops are officially in season. These bad boys will help get your arms in shape and challenge your balance.


Nutrition Challenge


Vegetable protein

Who: You and anyone else that needs a little more protein in their lives
What: Eat more veggie protein
When: As much as possible this week
Where: Anywhere and everywhere
Why: This challenge gives you the perfect excuse to eat more vegetables. It’s hard to imagine getting protein from broccoli but I’m excited to tackle this one.


Self Improvement Challenge


game night

Who: You and anyone else you can recruit
What: Plan a game night
When: Sometime this week
Where: Anywhere and everywhere you can play games
Why: Game nights are the best. They promote friendship, healthy competition and bragging rights. I’m going to plan a surprise game night for someone this week, I can’t say who because she diligently reads Evolve with Mary, but I’ll keep you guys posted.

XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do leg dead lifts
12 reps • 4 sets • 4 days this week
* if this is too easy for you add light weights

Who: You and anyone that wants to shape, tone and lift that booty
What: Do Dead Lifts
When: 3-5 days this week
Where: Anywhere and everywhere you can
Why: Summer is around the corner, this is one of my favorite exercises, it lifts and shapes my booty, strengthens my lower back and challenges my core. I also love squeezing my booty at the top for an added bonus. 😉 This exercise builds upper and lower body, improves posture, engages all of the major muscle groups, is one of the safeties exercises you can do, and improves grip strength (if using weights). Remember to keep your back straight and squeeze your butt at the top for maximum results. You should feel a nice stretch in your hamstrings. Keep a soft bend in your knees and focus on using your core and back strength to lift your body up.


Nutrition Challenge


red wine

Who: You and anyone else that’s of age
What: Have ONE glass of red wine
When: Before bed
Where: I’ll leave that up to you
Why: A study from Harvard University have confirmed that red wine can help the body burn fat. How? ;)The acids in the grapes can help delay and slow the growth of fat cells. Drinking red wine before bed can help curb sugar cravings. Red wine can also prevent tooth decay, protect your heart, promotes healthy skin, and aids in preventing certain cancers


Self Improvement Challenge

Who: You and anyone else that’s up for this challenge
What: Call, text or email a friend or family member you have not connected with for a while
When: Sometime this week
Where: Anywhere
Why: I’m not great at keeping in touch with people. I’m actually horrible at it. All of my closest friends know it takes me days, sometimes weeks to return texts, and sometimes I am MIA for months. I don’t do it on purpose and for as many people that accept it there are those, like my Grandmother, who don’t appreciate this bad habit. I started texting and calling my parents more frequently this year, but for some reason, I just can’t find the time to call my Nana. Well no more excuses for me, especially after this challenge. I’m not only going to call my Nana, I’m also sending her some flowers to brighten up her day and remind her how much I love her. #whoyougonnatocall

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