Challenge Monday

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Fitness Challenge
Standing Side Crunches

Challenge Synopsis
I challenge you to complete 4 sets, 12 reps of Standing Side Crunches, each side

Why Why Why
  • You can get a serious abdominal workout while standing, you don't always have to lay down while targeting your abdominals
  • Standing side crunches challenge cardio endurance why toning obliques, lower - middle - and upper abs
Materials
Just yourself

Directions
Standing Side Crunches
Complete 4 sets, 12 reps each side


Start with feet shoulder width apart, knees slightly bent
Right hand on head, left hand on left hip
Placing all weight on right side of body
Simultaneously lower left hand while lifting left leg around hip height
Elbow and knees should connect 
*If they do not connect that's ok
*Make sure to use abdominal strength to lift left
That's one rep

My Take
Christmas is almost here and I want to look GOOD! These standing leg crunches raises your heart rate, challenges your endurance, while working your obliques, upper and lower abdominals. What more could you ask for in one exercise?

Nutrition Challenge

Challenge Synopsis
I challenge you to eat and drink something green everyday this week

Why Why Why
  • Green foods are packed with vitamins, nutrients and are an important past of your diet
  • Green foods are rich in phytonutrients and have healing powers
  • Green foods can revitalize your health, they are lower in sugar, and packed with water and fibers
  • Green foods can help regulate blood sugars throughout the day
  • Green foods also 
Materials
  • Lots of green food like 
    • green smoothies
    • green juices
    • green apples
    • kale
    • spinach
    • swiss chard
    • celery
    • broccoli
    • green beans
    • peas
    • artichoke 
    • bell pepper
    • cucumbers
    • mint
    • zucchini
    • fresh herbs
    • greens
    • kiwi
    • avocado
    • seaweed
    • grapes
    • okra
Directions
Incorporate green foods into your daily diet
It's as easy as that
My Take
Your week should include lots of fresh green fruits and vegetables, as well as soups, smoothies, and juices. Get creative with it and try something new. 

Self Improvement Challenge



Challenge Synopsis
  • Complete random acts of kindness everyday this week
  • Do kind acts for random people, That's right... help out strangers
Why Why Why 
  • Research has proven doing good deeds for random people can make socially anxious people feel better
  • When you are kind to others you feel like a better person, more moral, optimistic, and positive
  • Random Acts of Kindness release a hormone called nitric oxide a "carido protective" hormone that protects your heart by lowering your blood pressure
  • Random Acts of Kindness motivates and inspires others to do good kind things for their fellow man

Materials
  • A kind heart
  • An open mind
  • A little extra time

Directions
  • Here are some examples of Random Acts of Kindness
    • Fill someones expired meter
    • Pay toll for the person behind you
    • Buy a coffee for someone you don't know
    • Get extra food and pass it out 
    • Complement a stranger
    • Pay buss fair for the person behind you 
    • Let people merge in traffic
    • Send a letter to a friend
    • Call everyone you know and tell them you love them
    • Give old clothes to the homeless or needy
    • Bring donuts to work
    • Let someone sit on a crowed buss or subway 


My Take
This is an old challenge but always a goodie. The holiday season tends to bring out the best in people, what a perfect time to help others. Have fun with this challenge, get creative and help make somebodies day. 

That's all today folks
Peace & Love,
Mary


Reference:
www.cooks.ndtv.com
www.tinybuddha.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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