Action items for Sunday, May 17th: Fitness Challenge: EMOM 14 minutes 12 weighted squats or 20 bodyweight squats 12 weighted sprawl deadlift or 20 bodyweight sprawl jumps EMOM, or Every Minute On the Minute, is a workout style that challenges you to work efficiently in order to afford yourself a rest at the end. Time yourself for 14 minutes, two minutes longer than last week. Now, start your 12 weighted squats or 20 bodyweight squats. Once you've finished ( should take about 40 seconds give or take) the rest of the minute (about 20 seconds) is a rest. At minute number two, complete 12 weighted sprawl deadlifts or 20 bodyweight sprawl jumps. Note: A sprawl jump is NOT a burpee, work on getting your hips to the floor as you sprawl your legs back. Also, no push up!
Mindfulness Challenge: At LEAST 12 minutes yoga flow. Join me at 12 for a yoga session! or Follow one of my new yoga flows here. Lifestyle Challenge: Throw out or donate 3 things you don't have use for anymore This is my favorite challenge. I've noticed the last few weeks, every time I went to go hunt down "only 3 things" to donate, I would end up organizing an entire room! Last week, I got to restructure my office, which was amazingly cathartic and let me move things into more accessible areas! Nutrition Challenge: No sugar
This is the perfect time to get a head start on our Core-antine Ab Challenge starting tomorrow! ( Sign up here if you haven't already! !) Abs are made in the kitchen, not so much in the gym. Sure, it'll take making your abs stronger and bigger in order to see them better, but if you've got a layer of fat over them, no one will see them! Starting out with no sugar is a simple way to cut those extra, dense calories and reset your body into a healthier way of life.
It's the best day of the week - Saturday! Welcome to #SelfLoveSaturday .
Fitness Challenge: 10 minutes of stretching
Mindfulness Challenge: Do an extra task that is SPECIFICALLY for you! Self love cannot be overlooked.
Lifestyle Challenge: Learn a new language 5-30 minutes Apps or short Youtube videos are great to learn something new and have fun doing it!
Nutrition Challenge: 1 gallon of water I've started adding a splash of flavored water to my water to flavor it. Surprisingly, it's been hard to remember to drink water while stuck at home. Normally, I would be in my car driving for a large majority of the day, where I would drink water out of boredom. I also try to have multiple bottles of water throughout the house as a reminder to drink more! And that's it! Good luck and Happy Saturday! Join our community below! Facebook Group
HAction items for Friday, May 15th: Fitness Challenge: 100 Burpees Who else is actually getting EXCITED for burpees? Focus on form, not reps for today - I still want you to get to 100, but go for 100 PERFECT burpees (or whatever modification you are doing!). Share a picture when you get done or a short video of some! I always like to record my first ten and my last ten to compare form :) Lifestyle Challenge: No tv I have adapted this to my lifestyle of just no "adult tv shows". My daughter watching cartoons (though limited) in order for me to work doesn't necessarily count since I'm not the one watching it! This challenge is more of helping us realize we have more time in the day than we know. Tv is really just a time waster, especially if you're using it to procrastinate!
Mindfulness Challenge: Write down your achievements for the week
List 5-10 achievements you have made in your life this week. This can be anything! Examples: 1 Only drinking 1 cup of coffee a day 2 Working out everyday 3 Completing a project
Nutrition Challenge: Double your protein intake This is such a big part of being healthy, but also the hardest. Being mindful about your protein intake is paramount to building a healthy and well-rounded body!