Challenge Monday

Fitness Challenge

I challenge you to complete my Drop It Low workout at least 5 days this week

Why Why Why

• Squats and lunges challenge your lower body, endurance and your core
• Both exercises, squat and lunges, lift and shape your booty while slimming your thighs
• Squat and lunges are two of the most effective exercises you can do

Materials

• Just yourself

Directions

Drop It Low

Beginners – 10 reps each exercise, for lunges 10 reps each leg, 5 sets

Intermediate – 18 reps each exercise, for lunges 18 reps each leg 5 sets

Advanced – 25 reps each exercise, for lunges 25 reps each leg 5 sets

Be mindful of your knees

if you have any knee issues keep squats and lunges shallow 

if you experience any knee pain do not do this routine 

My Take

I don’t like to show off my body on this blog, but I have a serious bubble butt. The size is genetics but the shape my squat regiment. I’ve had random teenagers, older women, and couples stop me in the street to compliment my backside. Summer is almost here and you want to fill out those shorts, bikini’s, and sun-dresses. If you complete this workout at least 5 times a week you will see a difference by the end of the week.

Nutrition Challenge

I challenge you to add certain foods and drinks to your diet that have been scientifically proven to prevent and fight cancer

Why Why Why

• Cancer sucks
• Eating certain foods can decrease your chances of getting cancer why would you not do it

Materials

• Cheat sheets coming next week
• Here are a few foods on the anti-cancer diet

Garlic

Acia

Green tea

Broccoli

Leafy greens

Kale

Turmeric

Spinach

Nuts & Seeds

Berries

Lemons

Limes

Apple

Grapes

Berries

Whole Grains

Tomatoes

Dark Chocolate

Fish

Eggs

Organic lean meat

Olive oil

Directions

• Incorporate these foods into your diet everyday this week

My Take

I’ve been aware of cancer and the dramatic effect it can have on lives from an early age. Adding certain foods to your diet curb your chances of contracting this deadly disease, need I say more? I think not.

Self Improvement Challenge

I challenge you to give compliments that have nothing to do with appearance at least 5 times a day everyday this weeks

Why why Why

• As humans we are fixated on the outward appearance
• Acknowledging what’s on the inside challenges you to look deeper and have a better appreciation for that person
• Most compliments are focused on appearance
• Giving and receiving compliments can improve self-esteem in yourself and others

Materials

• A thoughtful mind

Directions

• Give at least 5 non-appearance compliments everyday this week
• You can give these compliments to the same person or even to yourself

My Take

Most of the compliments I receive is all about my appearance. As much as I appreciate the kind words it sadden me that people don’t look any deeper. I’m excited about this challenge, can’t wait to get started.

XOXO,

MARY

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

 

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

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

Fitness Challenge

I challenge you to complete my Obliques on Fire everyday this week

Why Why Why

• Oblique muscles (side abdominals) allow you to bend and twist torso
• Strong obliques support the lower back and can eliminate back pain
• Strengthening obliques can improve posture and slim your waist

Materials

• Just yourself

Directions

Oblique Killers

2 rounds – beginner
3 rounds – intermediate
5 rounds – advanced

Squats with leg lifts – 10 reps each leg
Standing side crunches – 10 reps each leg
Twist and reach – 10 reps each leg
Side plank raises – 10 reps each side
Slow crunch circles – 10 reps

My Take

I’m obsessed with keeping my stomach as flat as possible, that means working my entire core, not just my lower or upper abdominals. My obliques develop quick and is one of my favorite muscles to exercise. This routine isn’t as taxing as last week but it still gets the job done.

Nutrition Challenge

Why Why Why

• Olive oil and coconut oil are the  healthiest vegetable oils
• Adding olive, coconut, or sesame seed oil to your beauty regiment can provide positive benefits to your skin, hair, and nails
• Olive and Coconut oil can help prevent breast cancer, aid in weight loss, boosts metabolism, aids digestion, can prevent gallstones, reduce heart problems, reduces bad cholesterol levels and much much more

Materials

• Purchase extra virgin olive oil, coconut oil, sesame oil, flaxseed oil

Direction

• Consume 1 to 2 tbsp healthy oils everyday this week
• Replace butter intake with healthy vegetable, coconut, and seed oils
• Put it on bread, in salad dressing, fish, sauté vegetables, add to pasta
• FDA recommends replacing saturated fats, such as butter, with olive oil

My Take

I never indulged in heart healthy oils like olive oil until I met my boyfriend over 5 years ago. Not only is it tasty but healthy oils have numerous benefits from cancer prevention to hydrating skin. I can’t wait to put together this weeks handy fact sheet on this subject.

Self Improvement

I challenge you to

spend some time alone everyday this week

Challenge Synopsis

• Benefits of being alone
• Solitude allows you to unwind and reboot your brain
• Improves concentration
• Increase productivity
• gives you an opportunity to discover yourself and find your own voice
• Can enhance the quality of your relationship with others
• Allow you to disconnect

Materials

• Just yourself

Directions

• Turn off all electronic devices, phone, iPad, computer, tv… (optional)
• Spend 5 minutes ALONE, reading, thinking, meditating, really doing anything you would like

My Take

I’ve always liked spending time by myself, it’s easier than being around people. When I’m by myself I don’t have to explain my actions to anyone, I don’t have to worry about my appearance or control my bodily functions. I can let one rip and no one is the wiser. Turning off my phone and disconnecting from the world will help me to reconnect with myself. Doing this once a day for just 5 minutes a day everyday this week will be a challenge for me, I can’t wait to see what happens.

xoxo,

Mary

 

Challenge Monday Nola Style

Fitness Challenge

Jacks and squats

Why Why Why

• Jumping Jacks & Squats work your entire body, raise your heart rate and challenge your endurance
• This workout is quick and dirty just like I like it

Materials

• Just yourself

Directions

Take as many breaks as needed

5 Jumping Jacks

5 Squats

10 Jumping Jacks

10 Squats

15 Jumping Jacks

15 Squats

20 Jumping Jacks

20 Squats

25 Jumping Jacks

25 Squats

My Take

I’m in New Orleans the home of rich sauces, poboys, legal drinking in the street and a serious no sleep zone. I’ve been going to Bikram yoga almost everyday and trying to stay on track but sometimes that seems impossible. This routine gets your heart rate pumping fast and is over before you know it.

Nutrition Challenge

Why Why Why

• Green tea has numerous benefits, too many to list here, so here are a few that stand out to me
  • Excellent source of antioxidants
  • Burns fat and enables you to exercise longer
  • Prolongs your life
  • Lowers stress and anxiety level
  • Boosts brain power
  • Reduces blood pressure
  • Prevents tooth decay and cures bad breath
  • Boosts your immunity against illnesses
  • Rehydrates the body better than water

Materials

• Green tea

Directions

• Drink at least two cups of green tea everyday this week

My Take

Everyone knows the green tea trick right? Drink a few cups of green tea everyday reduce belly fat, feel fuller longer and lose weight, if only it were that simple. It seems easy enough and I even know a few people who have successfully lost a few pounds but I am not one of those people. This week I’m hoping to join the green tea movement. I’ll be sucking down at least 2 cups probably 4 cups and we shall see what the results are.

Self Improvement Challenge

Why Why Why

• Breathing Practices are powerful and life changing
  • Decrease anxiety and depression
  • Increase happiness and optimism
  • Improve sleep
  • Strengthen our ability to regulate emotions
  • Improve trauma symptoms
  • Reduce impulsivity cravings and addictions
  • How does something as simple as breath have such a positive effect on you?
  • Breath is linked to our autonomic nervous system
  • Daily breathing practice activates the nervous system which is connect to resting and digestion and overall well-being

Materials

• Just Yourself

Directions

Right before you drift off to sleep take 100… yes I said 100 deep breaths, slow and steady. You might not make it to 100, you might drift off to sleep before you hit 20 but try your best to take 100 deep breaths

My Take

I featured a breathing self-improvement challenge a few weeks ago and got a lot of great feedback. Here we go again, breathing techniques are some of my favorite challenges to feature. They are simple, you don’t need any special equipment to breath and there are many benefits from it. If you skipped my last breathing challenge jump on this one and tell me what you think. I’ve been focusing on taking 100 deep breaths before bed, sometimes I make it to 100 and some times I find myself drifting around 30. I noticed I’m a lot more relaxed, my mind isn’t flying around thinking about 1000 things, instead I get to concentrate on air entering and escaping my lungs. Try it out and let me know what you think.

Peace & Love,

Mary

Challenge Monday

Fitness Challenge

I challenge you to complete my ab challenge part 2 workout everyday this week

Why Why Why

• This is part two of my tried and true abdominal challenge
• Its harder than part 1

Materials

• Just yourself

Directions

Complete 25 reps of each exercise

Hip Butt Ups

Heels to heaven

Roll Up Vs

Leg Climbers

Kayakers

My Take

My abs are sore from this workout which is a good thing. I can’t wait to see my results. I usually do a 30 day challenge with Part 1 & 2, completing these exercises everyday for 30 days. I’m going to officially start counting after my trip to New Orleans, I have a feeling I might miss a couple of workouts on the road.

Nutrition Challenge

Why Why Why

• Nuts are rich in omega-3 essential fatty acids, vitamins, minerals, and a rich source of potassium
• Poly-phenolic flavonoids in nuts protect from heart disease
• Nuts help prevent coronary artery disease
• Nuts are a good source of protein and a filling snack
• Can improve skin complexion, hair and nails

Materials

• Nuts Nuts Nuts
• Start with Almonds, peanuts, cashews, pistachios, walnuts and pecans

Directions

• Eat a handful of nuts everyday this week
• Opt for raw or roasted
• Avoid salted, sugared, or processed

My Take

I wish I could say I’m crazy about nuts but I’m just not. I love them when I eat them but I have to force myself to pull them out of the cabinet and start munching. This week I’m going to prep my nuts by portioning them out and placing them somewhere I can see them daily. Wish me luck!

Self-Improvement Challenge

Why Why Why

• Numerous studies have proven that people who practice high levels of eye contact with other are perceived as being:
  • More dominant and powerful
  • More warm and personable
  • More attractive and likable
  • More qualified, skilled, competent and valuable
  • More trustworthy, honest and sincere
  • More confident and emotionally stable

Materials

• Just yourself

Directions

• Force yourself to make and keep eye contact with everyone you encounter over the next 7 days
• It might be challenging but stick with it and it will get easier later on in the week

My Take

I love my boyfriends best friend, he’s an absolute sweet heart. He recently got engaged and I couldn’t be happier for him. I’m always interested in learning what men are attracted to, so I asked him what made him choose this woman, how did he know she was the one, what about her was different from all the other girls in the world. He had a sweet and simple answer: Her Eyes. He can’t get enough of her eyes, they are expressive, kind, sweet, energetic and passionate. Ever since then I’ve been obsessed with eyes, I wonder what people see when they look deep into mine.

Peace & Love,

Mary

Challenge Monday

Fitness Challenge

I challenge you to complete my Ab Challenge Part 1 workout everyday this week

Why Why Why

• I swear by this ab routine, I’m living proof it really works
• This routine works your entire core, upper abs, lower abs, and obliques
• Belly fat is stubborn no pain no gain
• This routine is the first step in decreasing belly flat or defining your midsection

Material

Just yourself

Directions

Complete 25 reps of each exercise

In-Outs – 25 reps

Bicycles – 25 reps

Reverse Bicycles – 25 reps

Crunchy Frog – 25 reps

Cross Sit-Ups – 25 reps

Scissors – 25 reps

My Take

I’m writing this post in Florida where everybody is in ridiculous shape. Not only are they in shape but most of these women have some serious abdominal definition. Over the years I’ve learned it not only about doing 10000 sit-ups, you have to workout your core in different ways. Diet and cardio are also a main factor in obtaining and maintaining a flat mid-section. This is my favorite Abdominal routine, I do it every year around this time to get myself ready for summer. Part 2 is coming next week and it’s harder. Can’t you just kiss me?

Nutrition Challenge

Why Why Why

• Raw food is: uncooked, unprocessed, mostly organic foods that hasn’t been heated over 118 degrees
• Heating food can destroy nutrients and natural enzymes
• Enzymes boost digestion and help fight chronic disease
• Most raw foods are low in calories, fat and sodium and high in fiber
• A raw food diet can enhance weight loss
• Most raw foods are high in vitamins, minerals, fiber and phytochemical
• 60% of disease in the US is cause by SAD (Standard American Diet) – raw foods are not a staple in this diet All facts found at webmd.com

Materials

Your favorite raw foods like

• Carrots
• Broccoli
• Cauliflower
• Celery
• Tomatoes
• Mushrooms
• Apples
• Oranges
• Nuts
• Beans
• Grains
• Radishes
• Bell peppers
• Garlic
• Zucchini
• Lettuce
• Radish
• Squash…

Directions

Add 2-3 servings of raw foods to your diet every day this week

Add raw salad, raw snacks, or try some raw recipes

My Take

I’ve been snacking on raw carrots and celery after my workouts for the last few weeks and my body loves it. I’m looking forward to expanding my post workout snack into a regular eating habits.

Self-Improvement Challenge

• I’m not talking about a weird guy in the alley, I’m talking about the security guard at your job, the barista at your daily coffee shop or that lady you always see in the elevator
• You don’t have to have a long conversation, just a quick hi maybe some small talk about the weather or maybe an upcoming world event

Why Why Why

The New York Times has an idea why happiness and talking with strangers might correlate with each other: The great thing about strangers is that we tend to put on our happy face when we meet them, reserving our crankier side for the people we know and love. When one of us, Liz, was in graduate school, she noticed that her boyfriend, Benjamin, felt free to act grumpy around her. But if he was forced to interact with a stranger or acquaintance, he would perk right up. Then his own pleasant behavior would often erase his bad mood… 

Materials

7 strangers

Directions

Start a conversation with at least one strange everyday this week

My Take

I’m the kind of person who talks to anyone that’s willing to talk to me. I love meeting new people, sparking a conversation and seeing where it goes. But everyone isn’t like me. Most people stay to themselves and save all conversations for people they already know. This weeks challenge is designed to get you out of your comfort zone, talk to strangers and learn something new from your fellow-man.

Challenge Monday

FITNESS CHALLENGE

I challenge you to complete my very first HIIT (high intensity interval training) workout 5-6 days this week

WHY WHY WHY

• HIIT – High intensity interval training – is an enhanced form of interval training where you alternate periods of short intense exercise with less intense recovery period for example: 50 seconds of intense workout and 10 seconds of rest 
• These short workouts provide improved athletic capacity, conditioning, improved metabolism and improved fat burning
• Studies prove that just 2 weeks of HIIT can substantially improve your overall heath
• Summer bodies are created in the winter!

MATERIALS

• Timer – CLICK HERE to download my favorite free interval app

DIRECTIONS

 MY FRIST HIIT WORKOUT

Complete 50 seconds reps of each exercise

rest for 10 seconds between each set

4 sets of each exercise

*for low impact versions of each exercise email at evolvewithmary@gmail.com

Frog Jumps – 50 seconds

10 second rest

Mountain Climbers – 50 seconds

10 second rest

Butt Kicks – 50 seconds

10 second rest

Up Downs – 50 seconds

10 second rest

High Knees – 50 seconds

10 second rest

Plank Reaches – 50 seconds

10 second rest

REPEAT 4 TIMES

SWEAT LIKE A PIG…LOOK LIKE A FOX

MY TAKE

I’ve spent the weekend at my Mother’s so I wasn’t able to complete my normal balls to the wall super sweaty workouts. I’ve heard of HIIT training for years but never had the desire to try it. I designed and completed my first workout Friday and it kicked my butt. I could hardly breathe, I wanted to stop after the first round but pushed myself to keep going. I think you guys will love and hate me for this one. #HIIT #sweatlikeadog #ithurtssogood

NUTRITION CHALLENGE

I CHALLENGE YOU TO ADD MORE HERBS AND SPICES TO YOUR DIET THIS WEEK

WHY WHY WHY

• Herbs and spices add flavor to food but that’s only scratches the surface of their abilities
• Certain herbs and spices, fresh and dried, can fight the common cold, boost your immune system, aid in weight loss, help with aches and pains, prevent and treat cancer and much much more
• Ancient societies in Egypt, Greece, China, Roma and Sumeria have been utilizing plants for medical healing for centuries
• The World Health Organization reports that 80% of the world population still depend on herbal medicine for at least a portion of their health care

MATERIALS

• Lots of different herb and spices

MY TAKE

I grew up in a family that believed in holistic healing. I wasn’t allowed to take aspirin if I had a headache, I was told to drink more water or take a nap. Now that I’m older I really appreciate how I was raised and I constantly educated myself on what I should and shouldn’t put into my body. This weeks challenge is a great one!

SELF IMPROVEMENT CHALLENGE

WRITE A “I LIKE THAT YOU ARE…”

NOTE/TEXT/ EMAIL TO SOMEONE SPECIAL

 EVERYDAY THIS WEEK

WHY WHY WHY

• Words carry enormous weight, often time more than we think
• You can impact people for minutes, days, months and years with a few kind words
• Everyone is fighting a battle that no one knows about, by reaching out and sending an encouraging word you can enrich and enhance someones life
• Positive words build people up and can shape their subconscious
• You can empower everyone around you with a few simple text, note, letter, or email

MATERIALS

• Yourself
• your contacts

DIRECTIONS

• Everyday this week pick one person you know and send them  “I like that you are…”
• Example: Hi Sis! I like that you are driven and dedicated to reaching your goals

MY TAKE

I’ve been saving this Self-Improvement Challenge for a rainy day and this week seemed like the perfect time to use it. I’m all about random acts of kindness, instead of blessing a stranger, reach out and make someones day that you already know. I can’t wait to get started on this one. I might do a few a day just because I love making people smile. Spreading love makes my heart sing, it’s why I was put on this earth. 

Peace & Love, Mary

Challenge Monday

Fitness Challenge

I challenge you to complete my Tone All of It  Workout 5-6 days this week

Why Why Why

• This workout is designed to keep your heart rate up while toning your legs and abdominals
• All exercises will challenge your cardio endurance
• Summer bodies are made in the winter/spring

Materials

• Just yourself
• Yoga mat or large towel

Directions

Complete 4 sets of each exercise

Tricep Jacks – 25 reps

Lunges – 15 each leg

Bicycles – 15 each leg

Up downs – 10 reps

Plank Dips – 15 reps

Knee Repeaters – 30 each leg

In-Outs – 15 reps

My Take

I’m loving this new workout format. Instead of posting one weekly exercise these routines are challenging and fun to do. I really enjoyed last weeks V-Day Quick Fix, I actually had a good time and tacked on a few extra sets just to keep it spicy.

Do you like the new format?

Do you have any suggestion to make these challenges even better?

Nutrition Challenge

I challenge you to eat spicy food as much as you can stand this week

If you don’t like spicy food push yourself to try mild versions of spice

Why Why Why

• Studies show the main compound in chilies may cause the body to burn more calories after you eat
• Chili peppers can reduce the effects of LDL, bad cholesterol, while fighting inflammation
• Certain spicy spices such as turmeric, curry, and mustard may reduce the spread of cancer and tumors – they are said to have the same effects as cancer drugs
• Spicy foods strengthens your cardiovascular system

-facts were obtained by this article – 

Materials

Hot Sauce – Sriracha is my favorite

Chilies – Japalenos are easy to add to any dish, remember the seeds are hot!

Wasabi – perfect excuse to get sushi

*If you don’t like spicy foods try adding these spices to your meal and reap some of the same benefits ginger, turmeric, cumin, red chili flakes or coriander

Directions:

Spicy up your diet by adding chilies, hot sauce, and different spices to your everyday diet

My Take

I grew up in a house where Tabasco was king. Happily I’ve grown out of my vinegary addiction and have fallen in love with Sirachia because of it flavor and texture. I’ve never had any issue with spicy foods so this challenge should be an easy one for me. What about you guys? Do you like spicy foods? How often to you use spicy spices when preparing food?

Self Improvement Challenge

Why Why Why

• This exercise is designed to improve your self-esteem and self-worth
• Listing positive attributes about yourself and keeping it some where you can see it can boost your eternal confidence
• You are creating your own personalized positive affirmations

Materials

• Paper and Pen or typing app

Directions

• List 5 things you like about yourself
• List 5 of your strengths
• List 5 things that make you happy
• Once your list is finished hang the paper or put it somewhere you can see it daily
• Repeat this list to yourself in the mirror once a day

My Take

I haven’t always been a confident woman. Most of my life was spent hating myself, silently putting myself down, and feeling miserable. This exercise is designed to raise your self-awareness and self-esteem. Positive affirmation exercises like this one help change my life. At first I would look in the mirror and lie to myself, telling myself I was beautiful, smart, and a good person. It took many many months of repeating these affirmations but at some point I actually started believing I was all these things and more. Now I know I’m beautiful, smart and a good person. Change doesn’t happen over night, but it does happen an you have to make it happen

do you like positive affirmations?

Whats your biggest fault in your eyes?

Do you currently have high self-esteem or low self-esteem?

Reference:

popsugar

Self.com

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