Six Week Challenge To Improve Your Fitness

Get a jump start on your fitness goals by incorporating this challenge into your day. It’s only fifteen minutes six days a week to boost your metabolism and improve your fitness level.

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Drink 20 ounces of water daily with your 2 snacks and with breakfast, lunch, and evening meals

Monday, Wednesday, Friday – Circuit 1 (Perform 1 minute of each exercise) Repeat circuit 2x . Finish with the 5 minute yoga sequence

Tuesday, Thursday, Saturday– Circuit 2 (10 minute high intensity interval workout followed by five minutes of ab work

Circuit 1:

Diver Push ups

Mountain Climbers

Tricep Push-ups

Plank Jacks

Jump Squats

Yoga (5 minutes)

Circuit 2:

Tues, Thursday, and Saturday –

High Intensity Interval Training- 10 minute workout

Five Minute Ab Workout

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Spin, Sweat, Meditate

Post Spin 😓

Spin is a great non impact workout that can help you burn fat and lose weight.

I just recently purchased a spin bike on Amazon a couple of weeks ago for under $300.

It’s well worth the money especially as I patiently wait for my knee to heal. Spinning provides a safe and effective low impact workout while I take a break from running. I also love the convenience of working out at home if I don’t have time to get to the gym.

I’ve found a great variety of spin workouts on YouTube such as strength, endurance, or high intensity calorie burn. Therefore the options are endless in regards to time, intensity and goal.

Here is the one I just finished. I got an amazing workout in around twenty minutes.

Just check out the many benefits below:

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Also, meditation is a great way to relieve stress, improve health and sleep. Check out the new “Calm” app to guide you through simple meditations and proper breathing techniques.

 

https://www.calm.com/

Don’t Let The Weekends Destroy Your Progress

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What did you do this week to help you move closer to your health and fitness goals? Did you food prep your meals in order to stay on your nutrition plan? Did you kill it in the gym this week pumping out more reps, weight, and intensity?

Think about all the effort you put into preparing meals, journaling intake, and resisting junk food and cravings during the week

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Did you get all scheduled workouts in this week? Do you feel yourself getting stronger and improving your fitness level?

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Believe it or not, that’s the easy part…..

The hard part is when the weekend rolls around. It can be easy to destroy all the progress you gained during the week.

All it takes is an innocent splurge of drinks with friends one night, pizza and dessert the next.

All those calories can offset the progress you worked so hard to achieve during the week.

Plan your weekends just like the rest of the week. Plan extra activity to help burn excess calories. Choose light beer instead of calorie laden cocktails. Remember you can have fun and splurge but put some thought into sensible choices.

Self Control- It’s More Important Than You Think

Self control can be a tremendous challenge but it’s like a muscle that responds to how often we use it. The more you use it the stronger it gets. Learn to pause and think about your food choices. It’s more important than you might think.

How are you going to feel 5 minutes after gobbling down a burger and fries? Poor food choices affect you physically by making you feel sluggish and in the long run can lead to disease. Mentally it often makes you feel bad about yourself and your inability to stick to your goals.

Think about it; is your health and well being worth that few minutes it takes to scarf down that greasy pizza or sugar laden doughnut? You can learn to make better choices by exercising self control.

Learn to visualize success and imagine how you are going to feel after making a healthy food selection. Every time you make a better food choice, you increase your will power and self control.

You can learn to enjoy healthy food. It simply requires discipline. Try experimenting with new recipes and really get involved in your food preparation. Your body will respond with more sustained energy and you will build discipline and self control.

Remember pause and reflect- food can either improve your health or cause disease. It’s your choice. 😊

My daily Challenge For Lent

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I love the season of Lent and how it reminds me to slow down and put my life into perspective. I often have trouble coming up with ideas of what “to give up” for the forty day period. Over the past several years, I’ve decided to put more thought into my Lenten promise; and the likelihood of me actually following through. I mean one year I actually tried to give up peanut butter and chocolate. What was I thinking??

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Then there was the year I chose to give up social media. That didn’t work either. Although I thought I had plenty of willpower; forty days is a lot longer than you think.

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Therefore I decided this time to keep it simple this year. I put much more thought into my choices and came up with the following:

  1. Spend more time each day on my daily readings and in prayer. I signed up for two social media sites that would deliver daily Lent readings to my inbox. These are wonderful reminders and often offer different perspectives on the readings. One of the sites is USCCB.org and the other is UCATHOLIC.com
  2. Meatless Friday– This one is pretty easy. I can have fish but usually end up eating veggies, pasta, or cheese pizza. I put a reminder in my phone so I don’t forget. food-dinner-lemon-rice.jpg
  3. Intermittent Fasting– There are many different types of fasting. I decided to do the fast where you eat during an eight-hour window during the day and then fast for 15 hours. This is a good challenge for me since I love breakfast. I typically eat every morning at 6 am, so to hold out until 9 or 10 am is a quite a challenge.
  4. No Peanut Butter– I truly am addicted to peanut butter so although it was nearly impossible for me to give up chocolate and peanut butter at the same time, giving up one is doable.
  5. Do something nice for someone everyday. Start at home with your family and then expand to others throughout your day. It can be as simple as a compliment, a card, a gift, holding the door for someone, paying for someone’s meal, etc. The goal is to make someone’s day better. gift-made-surprise-loop-40562.jpeg

Immune Boosting Orange Smoothie

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Coconut milk, 2 cutie oranges, cup of cantaloupe, cup of fresh spinach, hemp protein and fiber, organic flax , cinnamon and crushed ice

Thirty Day Weight Loss Challenge Abs and Core

Thirty Day Weight Loss Challenge Abs and Core

Click on the link above to get details on the thirty day weight loss challenge.yogaabs This challenge has specific core and abdominal exercises that progressively get more challenging each week. The exercises only take five minutes and can be done at home without equipment. Incorporate the recommended dietary changes and you will be on your way to a stronger core and defined abs.