Challenge Monday

Fitness Challenge

Lunge… to da side with balance


Challenge Synopsis

I challenge you to complete 4 sets of 12 reps of Side Lunge with Leg Lifts, each side, every day this week


Why Why Why

  • Lunges are one of the “holy grail” leg exercises, same category as squats
  • Side lunges with leg lifts targets glutes (booty), hip flexors, quads and balance
  • Lunges will increase your heart rate within the first 10 reps

Materials

Just yourself


Directions

Side Lunge with Leg Lift

Complete 4 sets of 12 reps, each side

Engage core, place hands on hips, feet slightly closer the hip width apart

Lift left foot 1-2 inches off of ground and take a big step to your left

Lunge to the side dropping your hips bending your left knee close to a 90 degree angle, while right leg stays straight

**Make sure your knee doesn’t go beyond your toes, if it does take a wider step

In lunge position drive off the hell of your left foot to get you back to starting position

As you come up lift your left foot at a 90 degree angle

That’s one rep


My Take

I really don’t have much to say about this one. Lunges work. They shape, tone, and lift the lower body. This exercise is a huge staple in my daily workout routines. 

Nutrition Challenge

Challenge Synopsis

I challenge you to consume foods that stimulate healthy hair growth


Why Why Why

  • 1 out of 4 women have thinning hair, it starts in your 20s and gets more common as we age
  • Hair follicles become less and less active over time, hair gets thinner and thinner and doesn’t grow at all
  • Hair loss can also be caused by aging, illness, damage, stress, diet, hormone imbalance and more
  • Hair needs certain vitamins and minerals to grow
  • A well balanced diet can add essential vitamins minerals and proteins to hair, making it grow faster and healthier

Materials

Foods rich in protein, biotin, vitamin B, niacin, iron folic acid, zinc, amino acids, Vitamin A, Vitamin C…


Directions

Consume foods with high amounts of growing nutrients

I will be featuring tips on stimulating healthy hair growing through the week


My Take

I started my dreadlocks the same time I started my weight-loss journey, about 7 years ago. Before dreads my hair never grew past my shoulders. Hair is a big part of a woman’s identity and I’ve never felt more beautiful and sexier as I do now with my long, thick, healthy, mane. This weeks challenge should stimulate even more healthy hair growth. My goal is to grow my dreads down to my butt. I think I have at least 5 more years to reach that goal. Maybe this new diet could speed up the process. 

Self Improvement Challenge

Challenge Synopsis

I challenge you to send some love to people you love i.e. y family, best friends, co workers, high school friends, college buddies…


Why Why Why

  • Life gets hectic and it’s easy to loose touch with people that mean the most to you
  • The holiday season is right around the corner, by reaching out now it gives you more time to reconnect
  • Everyone needs love and support, some people may seem OK on the outside, but are hurting on the inside 
  • Sending a card, text or making a phone call can/could really brighten someones day
  • Reaching out to encourage, support, cultivate relationships adds joy to your life and others 

Materials

Friends, family, co-workers, significant others, high school friends, college buddies…


Directions

  • Make a list of your most cherished relationships *make sure not to leave anyone out, include Mom and Dad, if they are important to you
  • Brainstorm ideas on how you could surprise, send support or improve your relationship
    • for example: My Grandparents are getting older, but both of them are in good health so I take my relationships with them for granted. This week I’m send them the wreaths I made during craft week. I know they will both appreciate it. It doesn’t make up for missed phone calls, but it does show them I was thinking about them
  • Actually follow through 
    • Send an edible arrangement to your sister who just started a diet
    • Text your mother on a random day and time to remind her that you love her
    • Call you BFF and left him/her vent about whatever is going on in their life

My Take

This challenge is special to me for many reasons. I’ve been feeling a little lonely lately, it’s easy to feel alone in the big world. My family and friends are always there to support me and sometimes I take them for granted. Over the last few weeks I’ve been sending everyone I love a little something special. This challenge also gives me an excuse to craft and create. I plan on making more wreaths and sending them to my family, friends, and my neighbors. I want everyone to know how much I love them before the holiday season comes around. 


That’s all today folks!

Peace & Love, 

Mary  

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s