I’m in New York and I’m loving it.
It happens to all of us, even me. You get through a few days or the few weeks of healthy eating, you’re proud of yourself, you feel strong, healthy, and on your way to that dream body you have always longed for. You feel like this is it, it’s going to work this time, I’m going to really make a change.
I don’t know about you, but last week challenge reminded me that I don’t enjoy jumping rope as much as I did when I was a child. The difficult with jump roping is the fact that there is no break, no easy set, no active recovery, you are
jumping – jumping – jumping – jumping…
If you need a break you have to stop jumping, which only leads to having to start jumping again. Can you tell I didn’t absolute LOVE this weeks challenge.
You’re not always going to enjoy your exercise routine, but that’s no excuse to skip it.
This week I challenge you to
Complete these 5 exercises
Complete each round of exercises
Rest for 60 seconds
Repeat until you reach 3 sets of each exercise
Stability ball – Medicine Ball Draw-Ins
8 reps – 3 sets
Single Leg Touch Downs
These are the same exercises I posted on Friday.
Each one works more then one body part, they are challenging but defiantly doable for a beginner.
If you need details on how to properly complete each exercise check out Fridays posting for detailed instructions.
Or click on this link
Last week I challenged you to make sure to eat at least one serving of vegetables a day. I hope you were successful, because last weeks challenge will help you in this weeks challenge.
I challenge you to replace one meal a day with a green smoothie
I’ve previously written about the benefits of green smoothies, but here are some more tips if you are not fully convinced
- Smoothies starts your day out on a healthy note
- If you consume a large Green Smoothie for breakfast you should be satisfied until lunch
- The protein and calories in a Green Smoothie should ward off mid-morining hunger
- No other breakfast is so jam-packed with naturally occurring vitamins, minerals, and antioxidants
- Reduced your coffee spending – Green Smoothies give you plenty of natural energy
- With one Green Smoothie in the morning you can cover your entire recommended five daily servings of Fruit and Vegetables
You can purchase a Cheap Blender to be kept at home or work to make it easier to whip up a Green Smoothie.
With such great deals on blenders…
what’s your excuse now???
This challenge has proven to be successful with most of my clients. I know you will enjoy this one
I challenge you to:
Write a letter to your future self
Your letter should fully answer and expand on all of these questions
- Where do you see yourself 5 years from now
- Will you be the same or different
- What kind of person will you be
- What kind of person do you want to be
Start with this sentence and expand:
A year from now I will…
When the letter is done seal it
Make a date reminder on your calendar and open it one year from now
Now Start working towards the person you want to open the letter
Challenge Mondays have been very successful this month. I’ve received many emails from readers about how exciting it is to have a road map for successful change.
This was only the first month… Keep challenging yourself and remember you are not alone.
We are all evolving together
Thats all today friends
Today is all about:
Nestled at Lyon and Green, lined with multi million dollar mansions, active birds, and other people trying to master these concert butt lifters are the Lyon Street Steps. There are 260 stairs broken up in 3 different sets. The first sets of steps will kick your butt and challenge your cardio endurance, the 2nd set seems like it was made for active recovery, the third set of steps are manageable, but they still burn.
- Stand balanced on one leg
- Posture is neutral, back should not be over arched or rounded
- Slowly bend at the hips, knees, and ankles
- Reach down and touch the outside of your supporting legs foot with the opposite hand
- Return to starting position
- Keep Core Tight
- If you are initially unable to reach all the way down to your toe without falling over try reaching mid-shin, or as far as you can comfortably go instead
How to Complete the Exercise
- Lie on back with your heels and the bottom halves of your calves on a ball, toes pointing towards the ceiling
- Place your arms straight out to your sides palms on the floor
- Squeeze your glutes and press your hips up towards the ceiling so your body is in a straight line from your Chest to your ankles
- Keep Core Tight
- Slowly exhale while bringing the ball in towards your body by bending your knees
- Draw the Ball in as far as you can then slowly return to starting position
- Keep your knees lined up with your ankles and do not let your hips sink or hike up at all during the exercise
- Hips should be level the entire time
- Draw-ins will put your hamstrings and core to the test
How to Complete the Exercise
- Stand holding a dumbbell (or heavy bottles of water) in each hand with arms shoulder-width apart, hanging straight down
- Position legs shoulder-width apart and knees slightly bent
- Squeeze shoulders blades together in back and keep your chest high
- It is very important to keep your upper body in this position throughout the entire exercise
- Tighten your torso * INHALE * slowly bend forward from the hips, pushing your butt back
- Keeping your shoulder blades retracted and chin tucked, slide the dumbbells down legs and bend down as far as you can go **but not father then mid-shin, until you can feel a stretch in your hamstrings
- Pause fro a second at the bottom * EXHALE * Squeezing your glutes and return to starting position
- As you raise visualize the hinging motions of your glutes powering your lift.
- Protect your back in the following ways:
- Go Slow – Dead lifts should not be done quickly
- Do Not let your back round – Keep it arched throughout the exercise
- If you are unable to keep shoulders back and chest high you maybe going down to far
How to Complete the Exercise
- Start in plank position – Spine Neutral, head and hips in straight line
- Arms are directly under shoulders, Core Tight, feet slightly closer then shoulder-width apart
- Keeping your care tight, lower your left arm until you are resting on your forearm
- Then Slowly lower your right are until you are resting on your forearm
- Lift left arm and push yourself back up until resting on your hand
- Lift right arm and push yourself back up until resting on your hand
- You should be back in the starting plank position
- Repeat starting with opposite side
- Keep Core Tight throughout the entire exercise
- Do this exercise on a mat, forearms can get sore
- Make sure your hips don’t sag or arch
- Body should stay in neutral alignment throughout the entire exercise
Try out these exercises, you will see them in a couple of days… 🙂
The announcement went out yesterday the contest is going to be Today!!!
I’m going to catch the contest on TV today. Perfect start to an awesome weekend.
Today is all about:
- People with Celiac Disease can not process natural Gluten found in foods
- Celiac disease is a condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten, which is found in wheat, barley, rye, and possibly oats
- Eliminating gluten and maintaining a gluten free diet can help reduce your risk of heart disease, certain types of cancers, diabetes, help body ward off viruses and germs
- Many gluten-free foods are full of antioxidants and essential vitamins and minerals
- On a gluten-free Diet you will usually consume more fruit and vegetables, because there are several foods sources that are not starchy and almost completely gluten free
- Many processed foods have a lot of gluten, which is essentially unhealthy for you
- By eating only gluten-free products you will also be eliminating unhealthy oils from your diet, like unhealthy carbohydrates found in bread products like doughnuts and pastries
- A gluten-free diet can be healthy, just be cautious
- Most foods that are Gluten Free can help promote healthy weight loss, just makes sure to pay attention to the labels and be aware of unhealthy replacements
- For people with Celiac Disease, a gluten-free diet is essential, but for others “unless people are very careful a gluten free diet can lack vitamins, minerals, and fiber” says Peter HR Green MD, Director of the Celiac Disease Center at Columbia University
Today is the first day of the rest of your life, make it count.
It’s good ole’
I feel like I went pretty easy on you guys in this category last week. Squats are annoying but they won’t make you loose your breath, unless you are super-setting. This week it’s time to pick up the pace and get back to the basics. Cardio! You have to burn fat to loose fat.
We are taking it back old school, recess in the school yard, sassy songs passed down from older kids… Do you know where I’m going with this?? I’m talking about good old fashion jump roping.
Jumping rope was one of my favorite ways to past time when I was younger. Who knew that jumping for 20 minutes could burn up to 220 calories? You don’t need to purchase expensive equipment.
All you need is some reliable tennis shoes, a good jump rope, space, and patience.
Jumping rope is an high intensity workout. Take it seriously and don’t be too hard on yourself when you can’t last long.
A few months ago I started jumping rope and I was pretty disappointed with myself when I couldn’t jump for longer then 3 minutes at a time. After some research I learned that was pretty good for a beginner. It took me a few months to get my time up to 5 minutes without stopping.
Because I love you guys I’m going to make this a gradual climb. Lets start with:
I’m going to start building routines out of the challenge Mondays exercises. Just because we are starting slow doesn’t mean it’s going to stay that way.
My main goal is to get you all used to exercising on a daily bases. In a few months you will be completing supersets and complexed exercises. If you take it slow, you can improve at a faster rate. It’s the people that jump in head first that end up quitting before they start. We are setting ourselves up for success.
***Do at your own risk!!! Only work to your comfort level. Any pain is bad pain. Be careful not to over exert you back during this exercise.
Last weeks challenge was actually hard for me. I eat a lot of fruit, but I noticed I don’t always eat fruit everyday. This week I pushed myself to consume fruit even when I didn’t want it. I am proud of myself and plan on keeping up the habit of daily fruit intake.
We are going to stay on the fruit track and add to it.
Sent from my iPod
Today’s is all about:
I made granola bars for the first time last night. It was a lot easier then I thought it was going to be and man are they tasty. It hard to believe that they are good for you!! Not to meantion they can be made vegan and gluten free, what’s not to love??
1/3 cup maple syrup (Gluten Free)(Vegans replace with GradeB Maple Syrup)
1/4 cup packed light brown sugar (Gluten Free)(Vegans replace with raw can sugar)
3/4 teaspoons flake sea salt
1/3 extra virgin olive oil (Gluten Free) (Vegans replace with coconut oil)
2 cup old fashion rolled oats (Vegans and Gluten Free Peps purchase GF Oats)
1/2 cup pecans, chopped finely
1/2 cup raw pumpkin seeds
1/2 cup raw sunflower seeds
1/2 cup sweetened flaked coconut
Adjust oven rack to middle position and preheat oven to 300 degrees
Make foil sling for 13×9 inch baking dish, make sure foil hangs over edges of pan
Spray with oil spray
Whisk maple syrup, sugar and salt together in large bowl
Whisk in oil
Process 1/2 cup oats in food processor until finely grounded 30-40 seconds
Transfer to bowl with maple syrup mixture and stir in pecans, pumpkin seeds, sunflower seeds, coconut flakes, and remaining 1-1/2 cups oats until all dry ingredients are thoroughly coated
Transfer oat mixture to prepared baking dish and spread into thin, even layer. Using oil coated spatula
Firmly compress oat mixture until very compacted
Bake until deeply golden brown, about 45 minutes, rotating baking dish halfway through
Let cool in pan on wire rack for 15 minutes
Cut while still in pan, into 16 bars
Let cool completely for about an hour
Use foil overhang to lift bars out and transfer to cutting board
Use sharp knife, carefully recut bars following original cuts
Bars can be stored at room temp in airtight container for up to 1 week
Serving Size 1 bar
Cals from fat 98.88g
Sat Fat 1.955g
Mono Fat 6.82g
Total Carbs 17g
Dietry Fiber 1.61
Vitamin a 1%
Vitamin C 1%
This girl rocks. Georgia and I ended up exchanging emails and keeping in touch, so I can admit Transformational Georgia is one of my personal fitness friends and I appreciate her and her account. She started her transformaition on August 20, 2013, so far she’s lost a good amount of weight and added some beautiful muscle tone. Georgia contiunes to push herself to the next level with an appetitle suppressant called Visi. It loooks like it works to me.