Challenge Monday

Hi Friends

Today is…
Challenge Mondays

This year I am starting something new. Every Monday I will post 3 different challenges, a Workout challenge, a Healthy Eating Challenge, and a Mental Challenge. My goals is to help people evolve, and the only way to evolve is to challenge yourself to get out of your comfort zone. It’s hard coming up with and sticking to anything that’s not in your normal routine.
That’s where I come in. You can pick and choose which challenges suite you. I will also be doing these challenges along side of you. 
I’m pretty excited about this!
Lets get started. 
Workout Challenge
Cardio is your friend not your foe. Most people don’t have the time to go to the gym for an 60 minute cardio session. Complete these 4 exercises for 3 rounds, 60 seconds each for the next 5 days. 
60 seconds of Burpees
Burpees target chest, arms, front deltoid, thighs, hamstrings, core muscles and cardio endurance  
60 seconds of Push Ups (regular or modified)
Push-ups target Pectorails, Deltoids, Triceps, Core muscles, and cardio endurance 

60 seconds of Jumping Jacks
60 seconds of Mountain Climbers
Mountain Climbers target core muscles, shoulders, quadricpes, chest, hamstrings, hips, abs, and cardio endurance 

Complete all exercises for 60 seconds, complete 3 rounds, rest 30-60 seconds after each round.
This challenge will improve your cardio endurance, raise your heart rate, and make you feel strong.. Like Bull 
Healthy Eating Challenge

I know you’ve heard this before but breakfast is the most important meal of the day, because…
*Eating breakfast revs up your metabolism
*Eating breakfast can improve your mood
*Eating breakfast keeps your from binging on high calorie, fatty foods
*Eating breakfast can regulate your blood sugar
This weeks challenge is to eat a healthy breakfast. If you already eat breakfast try to cut a few caloires with some of these new breakfast ideas
Healthy Cold Cereals
Post Shredded Wheat Vanilla Almond Crunch

1 cup serving has 190 cals, 4g protein, 43g carbs, 11g sugar, 1.5g fat, 0g sat fat, 0mg cholestrol, 5g fiber, 45mg sodium
Kashi Go Lean Crisp Toasted Berry Crumble

1 cup seving has 200 cals, 9.5g protein, 38g carbs, 12g sugar, 4g fat, 5g sat fat, 0mg cholestrol, 8g fiber, 130mg sodium
Banana Nut Bear Naked 100% Pure and Natural

1 cup serving has 220 cals, 5g protein, 43g carbs, 13g sugar, 5g fat, 2.5g sat fat, 0mg cholestrol, 7g fiber, 210mg sodium

** Best cold cereals for Diabetics are: Muesli, Large Oat Flakes, Quinoa, and Brand Cereal
If you are diabetic make sure to:
-Pay attention to amount and type of carbohydrates you eat
-Choose cold cereals that have lower glycemic index
-Keep portions small to prevent spikes in Blood sugar

Healthy Frozen Breakfasts
22 grams protein, $5-$6 for one serving, 320 calories

250 Calories, $2-$3 for 4 sandwiches, 3.5g sat fat, 17g protein

$4-$5 for 6 waffles, 10g protein, includes whole grains like steel cut oats, millet and brown rice
Quick and Easy Hot Breakfasts
Scrambled egg whites and smoked salmon, on toasted wheat english muffin, with a sliced tomato

Quick Breakfast Tacos – Reduce chedder cheese, whole wheat tortilla, egg whites or egg substitutes and your favorite salsa for a kick 

Green Smoothies
Apple Cinnamon Twist Green Smoothie
1 Cup orgainc Red Delicious apple chopped
1 Cup orgainc frozen spinach
1 Cup organic almond milk
1 tsp cinnamon

A Walk in the Park Green Smoothie

1 organic banana
1/2 cup  mixed berries (frozen or fresh)
1/2 cup frozen spinach 
1 tsp cinnamono
1/2 coconut water
1 cup spring water
Mental Challenge

Choose one task and complete it at least one time this week 
1. Do something nice for someone. 
Buy a cup of coffee for a stranger
Add quaters to a strangers meter, 
Send a card or email to a acquaintance or friend 

2. Give yourself a reward – you are a great person
Listen to your favoirte pandora station or your favorite artist
Watch your favoirte show
Do something out of the ordinary to reward yourself for being yourself
(a lot of times we forget to treat ourself with kindess)

3. Spend time with people that make you feel good about yourself
Avoid people that make you feel bad about yourself

Good luck this week Friends,
Keep in touch and tell me how the challenges effect your week.  

That’s all to Friends

Breakfast facts found at
Healthy Cold Cereals found at
Healthy Cereals for Diabetics found at
Healthy Frozen Meals found at
Green Smoothies recipes found at:
Healthy Hot Breakfast ideas found at
Oatmeal recipes found at



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