Day two of the challenge in the books! In order to get the most out of this, you need to dedicate yourself 100%! Here's everything you should be doing EVERY day:
1. Attend 8 am Zoom meeting (or watch recording) Click below for link to the room.
2. Complete action items below
3. Show me your progress! Whether it's a picture, video, or gif, let's keep our community strong by supporting each other with each challenge!
Today"s Movie: Carriers
Action Items for Wednesday, April 22nd:
Fitness Challenge: As Many Reps as Possible (AMRAP) Squats for 5 min
Different levels to this challenge:
Level 1 - Slow and steady movement for 5 minutes. Keep moving the whole 5 minutes, two seconds up, two seconds down.
Level 2 - Difficulty. Start at the most explosive, intense version of a squat, then modify to less intensity when you start to feel burnout. Continue explosive, fast movement for whole 5 minutes. Here's a list of squats from most difficult to least difficult:
Squat jump
Squat jacks
Arm-drive squat
Weighted Squat
Bodyweight squat
Start at the most challenging squat for your fitness level and modify from there.
Mindfulness Challenge: 2 Affirmations
Write 2 affirmations about yourself. These are "I am" sentences where you describe yourself. It's not so much thinking about what you actually ARE, it's finding those qualities within yourself that you want to highlight in a positive way. For example, I pride myself on my independence and strength. However, I struggle with needing constant validation from loved ones. It's not all the time - it is mostly when I am feeling stressed or feel like a failure. This tactic my mind sneakily devised convinced me I NEED validation daily. If I don't get it, my world falls apart and I start thinking I really. am. alone. (I'm not)
This shows just how IMPORTANT taking care of your mind is! Affirmations are like taking a daily vitamin - reminding yourself of your strength instead of focusing on your weaknesses.
SO. Make two affirmations about yourself. To really have these help you, reflect on what weaknesses or fears you have. I'll give you a few to start:
afraid of weakness? I AM STRONG.
failure? I AM POWERFUL.
fearful?I AM BRAVE.
burnout?I AM A WARRIOR.
being judged? I AM A QUEEN.
loneliness? I AM ENOUGH.
not achieving your dreams? I AM UNSTOPPABLE.
being left? I AM LOVED.
not being good at something? I AM SUCCESSFUL.
taking this for granted? I AM GRATEFUL.
sadness? I AM HAPPY.
not having enough? I AM ABUNDANCE.
sickness? I AM HEALTHY.
Pick two ONLY and write them somewhere you can see it multiple times a day. I know it sounds silly, but this actually does work! I wrote I AM STRONG. I AM A WARRIOR. on my bathroom mirror. Now, every time I go into the bathroom, I see it, read it and remind myself that I AM STRONG. I AM A WARRIOR.
Lifestyle Challenge: Web Wednesday! Reach out to an old friend.
It's easy to lose touch with the people we love. Our lives are so chocked full of "stuff" and "things to do", that we barely get time to catch up with old friends who mean so much to us. I know that some days I look around and realize I haven't called my best friend in 6 months. It's sad to think that life can move so fast, seemingly without us. If we don't take the time to improve our relationships, they will be forgotten. How many times have you thought about calling someone, but you thought too much time had passed? You were left in purgatory - the need to reach out to an old friend and reconnect and the guilt of not having talked to them in so long. You had almost forgot they existed for a moment, so caught up in your own lives that neither of you reached out.
Friends are the most important resource we can have for our mental health. Good friends are rare to find the older we get, I think because we get so engrossed in our own worlds, we forget to connect with others.
So I challenge you to reach out to an old friend you haven't spoken to in a while. Someone that you've been thinking about, but just haven't been able to find the time to reconnect with. Just call them up, and see where the conversation goes. :)
Nutrition Challenge: Only complex carbs for carb intake today.
What is a complex carb and why is it so good for you? Well, I'm glad you asked!
Complex carbs pretty much take longer to break down in your body, leaving you fuller for longer. Complex carbs can be referred to as a "slow burn" type of food - giving you moderate energy over a longer period of time. Simple carbs however, are just that. Simple. They are quick to breakdown and give your body a rush of energy all at once. Simple carbs release all their energy in a very short amount of time, giving you a sugar spike, then a crash later. This is why you might feel hungry shortly after eating a bowl of cereal, but not hungry when you eat the same amount of calories in a sweet potato.
Older Links:
Check out the portion control tips here. calorie calculator
**Videos of our daily chats will be uploaded onto the VIP Isolation Transformation Challenge group Facebook page daily.