Challenge Monday

Fitness Challenge

I challenge you to complete my everyday interval routine everyday this week

Why Why Why

  • Because it works!!
  • This routine gets your heart pumping while working up a serious sweat in only 20 minutes
  • Short, super intense bursts of cardio with periods of rest can enhance your speed and ability
  • Intense intervals boosts aerobic power and train your body to recruit more muscle

Material

  • Timer

Directions

60 seconds of each exercise 3x
*if needed march in place for 15 seconds between each exercise
Jumping Jacks
Speed Skaters
Side Jumps
Burpees
Pendulum
High Knees

My Take

I used to do this interval routine everyday but good habits die hard. I’m in the process of getting my summer body back and this routine, 7 days a week, on top of my regular workout should do the trick.

Nutrition Challenge

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I challenge you to incorporate seeds into your diet everyday this week

Why Why Why

  • Here are some benefits of incorporating more seeds into your diet on a daily bases
  • Lower blood sugar
  • Lower Cholesterol
  • Lower blood pressure
  • Improves brain health
  • Improves immune health
  • Promotes bone health
  • Reduces menstrual cramps
  • Enhances brain mental healthy
  • Improve endurance
  • Lose weight
  • Promotes healthy hair and nails
  • Improves sleep
  • Reduces fatigue and stress

Materials

  • Seeds seeds and more seeds
  • Start with:
  • Sesame seeds
  • Pumpkin seeds
  • Hemp seeds
  • Flaxseeds
  • Chia seeds
  • Wheat germ

Directions

Eat your favorite seeds everyday this week
*avoid salted seeds, roasted or raw is always best

My Take

I enjoyed the nut challenge and since I’m starting school next week I wanted something I can snack on. Seeds are awesome, convenient, tasty and fulling. I’m sure it will help with my weight loss.

Self Improvement Challenge

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I challenge you to spend the next week creating a space that’s just for you

Why Why Why

  • Creating a space of your own where you can sleep, eat, put on make up, read, surf the web or just sit in silence is like winning the lottery
  • Allowing yourself to be selfish and fulfill your own desires will increase self-esteem, self-worth, and make you a happier person

Materials

  • Depends on what kind of space you are creating

Directions

  • Take the time to think about what kind of space you want to create and what kind of space you’re working with
  • Example: lets say you want a reading space but you live in a studio. Find big pillows and a special lamp that you can break down easily
  • Find room inspiration on Pinterest

My  Take

My boyfriend went home for Easter and I was left alone to do nothing but relax. Surprisingly I didn’t the opposite of that, I creating my very own space, I finally put together a vanity. I’ve never wore make-up so this vanity is a large jewelry holder with is exactly what I needed, a place where I can sit down, stare out at the bay and bejewel myself. I went DIY crazy making jewelry holders and even made a chair! I love this new space, I spent hours sitting at my new vanity and smiling ear to ear. I hope this weeks challenge inspires all of you to create a unique space where you can spread out and be yourself.
XOXO
Mary

Challenge Monday

Challenge Monday

Fitness Challenge

V-day quick fix

Tell me more

Complete my V-day Quick Fix Workout 5-6 days this week 

Why Why Why

  • This workout is designed to quickly tone your entire body
  • Valentines day is coming up and everyone wants to look good naked
  • This workout is hard but no pain no gain 

Materials

  • Yourself
  • Yoga mat or old towel

Directions

Complete 4 sets of each exercise 

Squat thrusts • 10 reps 

Reverse crunches • 15 reps

Elbow to knee • 10 reps

Plank jacks • 12 reps

Side step squats • 25 reps

X Reverse crunches • 15 reps

Pushups into side plank • 8 reps

Planks • 30 seconds 

My Take

I’m willing to push myself through a hard workout if I know I will get results. That’s where this routine comes in, it’s hard but the results don’t lie. Enjoy the burn 

Nutrition Challenge

Tell me more

I challenge you to eat fruit for dessert everyday this week 

Why Why Why

  • Desserts are calorie monsters created to satisfy your sweet tooth and expand your waist line
  • Swapping out fruit for a rich dessert for 7 days can save you 300-500 calories depending on your current diet
  • Fruit is as sweet as sugar with a fraction of the calories
  • V day is Saturday indulge then!!! Save those calories for the big night 

Materials

  • Your favorite fruit
  • Here are some fruit based recipes to try

Directions

  • Swap out dessert for fruit at least 5 days this week
  • If you don’t eat dessert add more fruit to your diet 

My Take

I grew up devouring homemade cakes and pies so I have a serious sweet tooth. Over the years I’ve tamed the beast but I still need something on the sweet side after dinner. The boyfriend got me hooked on eating fruit as a dessert. It took a while to actually enjoy it, but once I stopped comparing honey dew to chocolate cake I realized fruit is refreshing and curbs my sugar cravings at night. Other cultures have been eating fruit as dessert for centuries. It’s time we get on board and opt for strawberries rather than cheesecake. 

Self-Improvement Challenge

Tell me more

I challenge you to be your own Valentine this week  

Why Why Why

  • Self love is the most important type of love
  • If you don’t love yourself it’s impossible to truly give yourself to someone else 
  • Everyone doesn’t have a Valentine so instead of pouting and feeling sorry for yourself write, create, or schedule your own valentines day this year 
  • Even if you have a significant other it’s very beneficial to spoil yourself in a way only you know how
  • Who knows what you really want more than yourself

Materials

All materials are optional since your creating your own valentines

Directions

Take some time this week to think about what you would really want for Valentine’s Day this year. Maybe it’s a long massage, to take a bath, to get some of your favorite chocolates, or to indulge at your favorite restaurant,  whatever will make you happy do it! Be your own valentines day this week

My Take

I’ve had a boyfriend for the last 5 years and have planned everyone of our Valentines festivities. I’m not complaining but sometimes planing gets a little old, so I put it all on him this year. Sadly I have a feeling he’s not going to plan anything other than an excuse, lol. That’s where I got the brilliant idea to be my own Valentine. I’m going to buy myself some of my favorite Godiva thin dark chocolates, write myself a silly poem and schedule a long massage. I won’t schedule anything on Saturday just in case he surprised me with some shocking plans. Can’t wait for V-day.

Peace & Love,

Mary

  

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