Challenge Monday

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Fitness Challenge

I challenge you to complete my 
No Squat Lower Body Workout 
5 times this week

Challenge Synopsis
  • Complete the fitness challenge featured below **at your own risk
  • Always focus on form rather than speed
  • Complete each exercise at a slow and stead pace. DO NOT RUSH
  • Rest when you need it, and always go before your ready

Why Why Why
  • After hurting my knees I've been looking for alternative lower body exercises that give me the same results of squats and lunges
  • Because I love having a nice toned legs and a cute shapely booty
  • Short shorts are in season, it's a perfect excuse to complete this workout

Materials
  • Endurance
  • Strength
  • A never give up attitude
  • Exercise Mat
  • No weights needed this week

Directions
  • Complete this exercise at your own risk
  • Make sure to stretch before and after this exercise routine
  • Complete a 5 or 10 minute warm up
  • This routine will take you 25-30 minutes

Kneeling Leg Raises
7 reps with 7 pulses - 7 reps with 7 pulses = 14 each side








Targets butt and thighs 
Start on all 4s and lift your right leg straight up from the hip
Make sure to keep your heel in line with your knee and lift
Lower leg 7 times holding leg in the air and bend knee at a 90 degree angle
Pulse squeezing (butt) glues for 7 reps
Lower leg to original position and repeat on other side
Do not rest until you complete 14 reps on each side

2 Flutter Kicks & 2 Scissor Kicks
14 total

Flutter Kicks
Targets core strength and endurance
Start laying on back with legs together and extended straight out
Place arms out to your sides, contract abs during this exercise
Lift your legs off of the ground about 6 inches
Lifting your head and shoulders slightly off the ground will help target your upper abs
Raise one leg up a few inches, while leg is on the way down raise the other leg

Scissor Kicks
Just like flutter kicks only a side to side motion

High Side Kicks
14 reps each side

Targets inner thighs, glutes, quads, and outer hips
With feet hip width apart and hands in "boxing" position 
Slowly extend right leg to the side at hip height 
Be sure to keep inner thigh parallel to the floor
Hold for 1 count then take 3 counts to lower to floor
Complete reps and then switch sides

Glute Circles 
7 reps in each direction, 14 reps on each side

Targets Glutes (butt)
Start on all 4s hands underneath shoulders, knees under your hips, back straight
Lift one leg up and back, drawing circles with it
Switch legs once reps are completed

Round the World Jacks
10 reps

Targets full body
Stand straight up
Slowly lift left leg and right arm at the same time, fully extending each
Slowly put arm and leg back down
Slowly lift right leg and left arm at the same time, fully extending each

Bridge Kicks 
14 reps each side


Targets Glutes, Hamstrings, Quads
Lie on back with both knees bent, feet flat on the floor and arms at sides, palms facing down
Press left heel into floor, press hips up off the floor as you extend your right leg out beside you left knees pressing through your heel
Lower your hips and bend your right knee back in, only tapping the floor with your tailbone
Do not lower all the way back down
That's one rep

Swing Bridges
14 reps 

Start with your back on the floor, feet on the ground, hands at sides, knees point up
Lift your hips up like you are completing an bridge
With hips lifted, swing them to the left then to the right, creating a 1/2 ball motion
Keep hips lifted in bridge position and complete desired reps

Compete this routine 2xs 
Resting for 60-90 seconds  between sets 


Nutrition Challenge

This week I challenge you to shop at your local Farmers Market


Challenge Synopsis
Find your local farmers market and purchase all of your produce for the next week there

Why Why Why
  • Farmers Market features "peak of season" produce
  • They also carry rare produce that you usually don't see in grocery stores
  • Get access to fresh, locally grown foods
  • Support local businesses
  • Foods at local Farmers Markets are transports a shorter distance and are usually grown using methods that minimizes the impact on the earth

Material
  • A little cash
  • Knowledge of where your local Farmers Markets are held
  • Some imagination

Directions
  • Find your local Farmers Market
  • Buy all produce and other fun foods that tickle your fancy
  • Go home, cook and enjoy 

My Take 
I am taking on this challenge with all of you this week. I always plan on going to the farmers market but I never actually make it there. This week I'm going to support my local growers.

Self Improvement Challenge

I challenge you to write letters or cards to your love ones and sneak them into their lunch pals, book bags, brief cases, cars, wallets, purses, etc





Challenge Synopsis
Write a letter or cute card to your family (your family can also be your friends) and tuck it somewhere they will surprisingly  find it. It will put a smile on their face and remind them that they are truly loved

Why Why Why
  • It is easy to get caught up in life and forget how special or how much you love someone
  • It never hurts to remind your love ones how much they mean to you
  • Everyone loves a surprise especially surprising love notes
  • Enjoy making your love ones day

Materials
  • Paper
  • Your favorite writing utensils
  • Some lovely stationary or a nice card

Directions
  • Make a list of special people in your life: your wife, husband, boyfriends, girlfriend, son, daughter, mother, father, cousin, aunt, uncle, niece, nephew, best friend, good friend, or co-worker
  • Purchase some nice stationary or a thoughtful card
  • Jot down a few lines about how much that person means to you
  • Hide it somewhere they will find it when you are not around

My take
I am currently in Chicago with my boyfriend. We both have some business to attend to out here, but his is a lot more time consuming then mine. I haven't been able to spend much time with him during this trip. Instead of demanding more attention, pouting, or getting mad and depressed, I decided to purchase a few cards and slip them into his brief case. He hasn't found them yet  but I know he will. I have left cards like this for him before, and he's saved everything I've ever given him. I hope you enjoy this challenge as much as I do. 

That's all today folks
Blessings
Mary 


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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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