It’s Challenge Tuesday

I had a relaxing and eventful Labor Day Weekend. Can’t wait to tackle this weeks challenges

Fitness Challenge

Rev up your warm up


Challenge Synopsis

  • I challenge you to try my favorite warm up exercises 

Why Why Why

Performing warm-up exercises before working-out can: 

  • Reduce the risk of injury
  • Help promote sweating
  • Reduce onset muscle soreness
  • Sends a signal to the body that says it’s time to exercise
  • Prepares your body for your workout 

Materials

  • Willpower
  • Water
  • A little extra time
  • A light kettle bell or dumbbell
  • Disciple
  • Strong body
  • Strong mind

Directions

Complete 2 sets of 10 reps, each exercise


Start with feet hip width apart, standing straight up

Place hands in ground in front of your feet

Walk hands out until you are in plank position, hips down, head aligned

Complete a push up

Walk hands up until your hips are directly under your feet

Stand up straight

Complete a squat

Let’s one rep


Starting in plank position

Move left leg between your hands or as close as you can

Keeping core engaged lift both hands reaching them to the sky

Place both hands back to ground

Move left foot back into plank position

Move right leg between your hands or as close as you can

Keeping your core engaged lift both hands reaching them to the sky

Place both hands back to ground

Move right foot back into plank position

That’s one rep


My Take

This is part of my everyday warm up. Each exercise is designed to work almost all muscles in your body while challenging your cardio endurance. I hate both of these exercises, that usually means they are effective. Take this week to rev up your warm up.

Nutrition Challenge


Challenge Synopsis

  • You should be eating salads 5-6 times a week, if not get to it
  • Salad dressing can be full of unwanted and unneeded calories
  • Making your own salad dressing is fun and cuts the calorie count

Why Why Why

  • Store brought, pre-made or powder mix salad dressings are usually high in fat and calories, they also contain food colorants, unnatural flavorings and added preservatives to extend shelf life
  • When you make your own Salad Dressing you control the freshness, quality and any artificial additives
Materials
All homemade Salad dressings should have a base, an acid, and a flavoring agent

  • Base, make sure to use high quality products
    • Extra Virgin Olive oil
    • Flax seed oil
    • Hemp oil
    • Avocado oil
    • Sesame oil

  • Acidic juice or vinegar
    • Apple Cider Vinegar
    • Fresh Lemon Juice
    • Balsamic Vinegar
    • Rice Vinegar 
    • Orange Juice

  • Flavor enhancers
    • Garlic & Shallot
    • Chia Seeds
    • Ground Flax Seeds
    • Mustard
    • Srircaha
    • Honey
    • Tahini
    • Jam
    • Fresh herbs
    • Ginger
    • Soy sauce

Directions
Combine 1/2 cup oil with 1/4 cup acidic juice or vinegar, sprinkle in a flavor enhancer and pour it over your salad… devour

My Take

I eat at least 1 salad a day, sometimes 2. Making my own salad dressing gives me control over my calorie intake. This weeks challenge should spark your creative side and tickle your taste buds.

Self Improvement Challenge

Create an Inspiration Board

Challenge Synopsis

Inspiration boards (aka mood board, vision boards or idea boards) are a collage of images that should spark your imagination and keep you motivated

Why Why Why

  • Inspirational Boards can have many purposes
    • Inspiration to start a new project
    • Figuring out what you really want out of life
    • Help visualizing your goals
    • Can help you with your love life, career, spirituality, and physical health
  • Inspiration boards are a compilation of inspiration elements that help spark ideas and keep you engaged and motivated

Materials

  • Cork board
  • Magnetic board
  • Cardboard
  • Old magazines
  • Clip art
  • Stock photos
  • Pencils
  • Pens
  • Scissors
  • Glue
  • An inspiration board app

Directions

  • Decide what you want your board to represent
    • Weight loss
    • Job/Career
    • Love
    • Life goals
    • Pick your board
  • Find pictures and that reflect your goals and aspirations
    • Post, stick, or paste your pictures on a board
  • This is the most important part:
    • Place your finished board where you can see it everyday

My Take

I haven’t made an inspiration board since I was in high school. I’m looking forward to making a few different boards to keep me on my toes. I’ll be sharing my progress with all of you this week. We are evolving together

That’s all today folks,
Peace & Love
Mary

References:

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