It's Challenge Monday

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Hi Friends!

It's Challenge Monday folks! Lets get going guys!

Fitness Challenge

I challenge you to add some of my ramped up Jumping Jacks into your regular workout routine

Challenge Synopsis

  • Ramp up those plain jumping jacks with a few different variations I'm going to share with all of you 
  • Jumping Jacks is a great basic cardio exercise that everyone knows how to do
Why Why Why
  • Jumping jacks increase fast twitch muscle fibers
  • Jumping jacks target calfs, glutes, deltoids, and lats
  • Jumping jacks doesn't build muscle it makes muscles more powerful
  • Jumping jacks are one of the best high intensity exercise that you can add to your exercise routine
  • Completing these different jumping jack variations, it will keep your workout fun but challenging 
Materials
  • Water
  • Willpower
  • A strong body & mind
  • A little extra time
Directions

Complete 25 
Ramped Up 
Jumping jacks 
4 times a day
Everyday this week

How to do a basic Jumping Jack
  • Stand straight up with feet together and arms at your sides
  • Slightly bend your knees and propel yourself a few inches into the air
  • While in air, bring legs out the side about shoulder width apart
  • As you move your legs outwards, raise arms up over your heads
  • Your feet should be shoulder width or wider as your hands meet close to your ears
  • Quickly jump back to step and repeat

Push Jacks
video

  • Stand straight up with feet together and arms at your sides
  • Slightly bend your knees and propel yourself a few inches into the air
  • While in air, bring legs out the side about shoulder width apart
  • As you move your legs outwards, push your hands out in front of you
  • Your feet should be shoulder width or wider as your hands meet about your heads
  • Quickly jump back to step and repeat

Squat Jacks 
video

  • Stand straight up with feet together and arms at your sides
  • Slightly bend your knees and propel yourself a few inches into the air
  • While in air, bring legs out the side about shoulder width apart
  • As you move your legs outwards, raise arms up over your heads
  • Your feet should be shoulder width or wider as your hands meet about your heads
  • Quickly jump back landing in a deep squat
  • These should be completed slowing


Ankle Jacks
video
 
  • Bend over touching your ankles 
  • Slightly bend your knees and propel yourself a few inches into the air, while keeping your body low
  • While in air, bring legs out the side about shoulder width apart
  • As you move your legs outwards, raise arms up over your heads
  • Your feet should be shoulder width or wider as your hands meet about your heads
  • Quickly jump back landing in a deep squat
  • These should be completed slowing

Star Jacks 
video

  • Bend over touching your ankles 
  • Slightly bend your knees and propel yourself a few inches into the air, while keeping your body low
  • While in air, bring legs out the side about shoulder width apart
  • As you move your legs outwards, raise arms up over your heads
  • Your feet should be shoulder width or wider as your hands meet about your heads
  • Quickly jump back landing in a deep squat
  • These should be completed slowing

My Take
I do my best to keep my workouts fun, interesting, and creative. Last week I wanted to boost up my jumping jacks game. Jumping jacks is an exercise that almost everyone can do, they do them regularly on the Biggest Loser. I had a challenging time completing sets of ankle jacks, star jacks, squat jacks and didn't want to keep this much fun to myself. I don't think you will be getting bored with jumping jacks any time soon


Nutrition Challenge

I challenge you to use cauliflower in creative 
ways this week



Challenge Synopsis
  • Use cauliflower in a creative ways next week
  • Replace your rice, pasta, potatoes, pizza crusts with cauliflower
Why Why Why 
  • Cauliflower has as much nutritional value as kale, broccoli, and cabbage
  • Cauliflower has natural phytonutrients, antioxidants, and gives your system a powerful jump start
  • The flavor and texture of cauliflower is unique and versatile
  • Cauliflower is a great substitute for low carb, gluten free, and grain free recipes
  • Cauliflower contains vitamin C, foliate, manganese, antecedents, phytonutrients, lowers the risk of oxidative stress in cells, lowers the risk factors of cancer, activates detoxification enzymes, anti-inflammatory effects, digestive and cardiovascular support
Materials
  • Cauliflower
  • A little imagination
  • Creative cauliflower recipes
Directions
  • Get creative and use this versatile ingredients to create healthy breakfast, lunch, and dinner
  • Check out cauliflower recipes here
  • I will be posting fun cauliflower recipes on the blog this week like cauliflower pancakes, mashed cauliflower, cauliflower pizza, cauliflower popcorn, cauliflower cookies
My Take
I'm about 2 weeks away from my Costa Rica trip and I'm searching for any way to cut more calories out of my diet. 2 weeks ago I ate salad every night for dinner it was yummy but I can't live off of salad alone. Last weekend got creative with cauliflower. It was so tasty my creations inspired this weeks nutrition challenge. Stay tuned for cauliflower fried rice, cauliflower pancakes, and cauliflower cookies.  


Self-Improvement Challenge

I challenge you to do 1 drawing a day

I created this!!! 
It's a Mary original!

Challenge Synopsis
  • Even if you can't draw make it a point to draw something at least once a day for the next 7 days
Why Why Why
  • Drawing, no matter how well or terrible you draw, is a great way to get a break from reality
  • Drawing whatever you want give you a sense of control and relives stress
  • Drawing can help you think clearly and aid in overcoming many issues
  • By focusing on what you are drawing you to temporally forget the issues at hand
  • Art is one of the most commonly forms of communications around the world
  • There are a large variety of art therapies that have been proven to be beneficial to people 
Direction
  • Purchase a small sketch book
  • Purchase a few spare pencils, markets, pens, or whatever you like to draw with
  • Make sure to draw at least once a day
  • Enjoy creating new works of art and watch your drawing techniques improve from one day to the next
  • You're drawing doesn't have to be prefect or even good, just draw, sketch a tree, draw a few lines, do whatever you want to do 
My Take
I went to art school and I know the benefits of creating/drawing first hand. Drawing is a huge stress reliever for me, it has been for the last 15 years of my life. Whenever I need a break from the world or I am dealing with some serious issues drawing always helps me workout out these issues. 

That's all today friends, 
Blessings
Mary 

References:






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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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