Challenge Monday

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Hi Friends

Today is...

Challenge Mondays

This year I am starting something new. Every Monday I will post 3 different challenges, a Workout challenge, a Healthy Eating Challenge, and a Mental Challenge. My goals is to help people evolve, and the only way to evolve is to challenge yourself to get out of your comfort zone. It's hard coming up with and sticking to anything that's not in your normal routine.

That's where I come in. You can pick and choose which challenges suite you. I will also be doing these challenges along side of you. 

I'm pretty excited about this!

Lets get started. 

Workout Challenge

Cardio is your friend not your foe. Most people don't have the time to go to the gym for an 60 minute cardio session. Complete these 4 exercises for 3 rounds, 60 seconds each for the next 5 days. 

60 seconds of Burpees
Burpees target chest, arms, front deltoid, thighs, hamstrings, core muscles and cardio endurance  

60 seconds of Push Ups (regular or modified)
Push-ups target Pectorails, Deltoids, Triceps, Core muscles, and cardio endurance 


60 seconds of Jumping Jacks

60 seconds of Mountain Climbers
Mountain Climbers target core muscles, shoulders, quadricpes, chest, hamstrings, hips, abs, and cardio endurance 

Complete all exercises for 60 seconds, complete 3 rounds, rest 30-60 seconds after each round.
This challenge will improve your cardio endurance, raise your heart rate, and make you feel strong.. Like Bull 

Healthy Eating Challenge

I know you've heard this before but breakfast is the most important meal of the day, because...
*Eating breakfast revs up your metabolism
*Eating breakfast can improve your mood
*Eating breakfast keeps your from binging on high calorie, fatty foods
*Eating breakfast can regulate your blood sugar

This weeks challenge is to eat a healthy breakfast. If you already eat breakfast try to cut a few caloires with some of these new breakfast ideas

Healthy Cold Cereals

Post Shredded Wheat Vanilla Almond Crunch

1 cup serving has 190 cals, 4g protein, 43g carbs, 11g sugar, 1.5g fat, 0g sat fat, 0mg cholestrol, 5g fiber, 45mg sodium

Kashi Go Lean Crisp Toasted Berry Crumble

1 cup seving has 200 cals, 9.5g protein, 38g carbs, 12g sugar, 4g fat, 5g sat fat, 0mg cholestrol, 8g fiber, 130mg sodium

Banana Nut Bear Naked 100% Pure and Natural

1 cup serving has 220 cals, 5g protein, 43g carbs, 13g sugar, 5g fat, 2.5g sat fat, 0mg cholestrol, 7g fiber, 210mg sodium

** Best cold cereals for Diabetics are: Muesli, Large Oat Flakes, Quinoa, and Brand Cereal
If you are diabetic make sure to:
-Pay attention to amount and type of carbohydrates you eat
-Choose cold cereals that have lower glycemic index
-Keep portions small to prevent spikes in Blood sugar

Healthy Frozen Breakfasts

22 grams protein, $5-$6 for one serving, 320 calories

250 Calories, $2-$3 for 4 sandwiches, 3.5g sat fat, 17g protein

$4-$5 for 6 waffles, 10g protein, includes whole grains like steel cut oats, millet and brown rice

Quick and Easy Hot Breakfasts

Scrambled egg whites and smoked salmon, on toasted wheat english muffin, with a sliced tomato

Quick Breakfast Tacos - Reduce chedder cheese, whole wheat tortilla, egg whites or egg substitutes and your favorite salsa for a kick 

Green Smoothies
All smoothies found at www.greenglowlove.blogspot.com
Apple Cinnamon Twist Green Smoothie
1 Cup orgainc Red Delicious apple chopped
1 Cup orgainc frozen spinach
1 Cup organic almond milk
1 tsp cinnamon

A Walk in the Park Green Smoothie
1 organic banana
1/2 cup  mixed berries (frozen or fresh)
1/2 cup frozen spinach 
1 tsp cinnamono
1/2 coconut water
1 cup spring water

Oatmeal 
found at www.amybites.com

Mental Challenge

Choose one task and complete it at least one time this week 

1. Do something nice for someone. 
Buy a cup of coffee for a stranger
Add quaters to a strangers meter, 
Send a card or email to a acquaintance or friend 

2. Give yourself a reward - you are a great person
Listen to your favoirte pandora station or your favorite artist
Watch your favoirte show
Do something out of the ordinary to reward yourself for being yourself
(a lot of times we forget to treat ourself with kindess)

3. Spend time with people that make you feel good about yourself
Avoid people that make you feel bad about yourself

Good luck this week Friends,
Keep in touch and tell me how the challenges effect your week.  

That's all to Friends
Blessings
Mary

References:
Breakfast facts found at www.fitday.com
Healthy Cold Cereals found at www.webmd.com
Healthy Cereals for Diabetics found at www.healthyeating.sfgate.com
Healthy Frozen Meals found at www.fitsugar.com
Green Smoothies recipes found at: www.greenglowlove.blogspot.com
Healthy Hot Breakfast ideas found at www.eatwell.com
Oatmeal recipes found at www.amybites.com




 


 


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About

My name is Mary! I was obese for most of my life, around 7 years ago I decided to take control of my life and successfully lost over 150 pounds. But that's just the beginning of my journey. Join me as I evolve into the person I was born to become. I love to cook, craft, read, and make people smile. I'm happy you've stumbled on by. Let’s Evolve Together.

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