Challenge Monday

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Hi friends!
Happy 2015!!!

This is my first post of the year and I'm going to make it a great one.

I'm in Delray Florida on the beach, taking in some sun, catching a few waves & I wish all of you were here...

Let's dive in


Challenge Monday

Fitness Challenge

Lunge baby lunge

Challenge Synopsis
  • Lunges lift and shape your booty, strength your tendons and ligaments, challenges your balance and tones your entire lower body
  • You can do this exercise anywhere, no weight or fancy equipment required
  • A regular regiment of lunges can create the popular bubble but everyone seems to want
  • Walking lunges adds an added challenge compared to basic lunges
Materials
  • Just yourself 
  • Healthy knees

Directions

Compete 4 sets 12 reps of each exercise 


Walking Lunges

Start with good posture, hips stacked over legs, feet shoulder width  apart, hands in a neutral position or whatever helps you keep your balance
Make sure to keep chest high and shoulders back
Step forward with right foot bending it at 90 degree angle lowering left knee downwards
*make sure left knees doesn't touch ground
*make sure right knee does not extend past right foot
Simultaneously (in a walking motion) move left leg in front of right leg dropping downing to a lung position 
One lunge each leg is a one rep

Backwards Walking lunges

Start with good posture, hips stacked over legs, feet shoulder width  apart, hands in a neutral position or whatever helps you keep your balance
Make sure to keep chest high and shoulders back
Step backwards with right foot bending it at 90 degree angel lowering left knee downwards
*make sure left knees doesn't touch ground
*make sure right knee does not extend past right foot
Simultaneously (in a walking motion) move left leg behind right leg dropping downing to a lung position 
One lunge each leg is a one rep

My Take 
About a year ago I took a nasty fall landing on my knees and I haven't been the same since. I took squats and lunges out of my daily and weekly workout routines since I felt discomfort with even small movements. My regular 3-4 days a week bikram yoga schedule has improve my knee pain enough to add a small amount of squat and lunges back into my workouts. Nothing tones, lifts and tightens my lower body like lunges. I can say I hate them and love them at the same time, I hate doing them by love my bubble butt. This is one of those hate me now love me later exercises I'm always challenging you guys to complete. 


Nutrition Challenge

Challenge Synopsis
I challenge you to snack on granola (the healthy version) everyday this week

Why Why Why
  • Most granolas are oat based filled with dried fruits, nuts, and anything else that tastes yummy
  • There are uber healthy versions and unhealthy versions of granola, skip granola those with chocolate chunks or chips and sugary bits
  • Opt for healthy granola with natural ingredients that contain low amounts of fat, sugar and sodium 
  • Since granola is oat based makes you fill fuller longer which can have a positive effect on your overall health and diet
Materials
  • Healthy Granola recipes - I am sharing my favorite granola recipes this week
  • Healthy store brought granola - I am sharing my favorite healthy granola brands this week 
  • Your appetite 
Directions
  • Replace your snacks with granola over the next 7 days
  • Chomp down on healthy granola as a mid day snack, late night snack, or even a quick breakfast first thing in the morning 
My Take 
I was never a granola fan until I met my boyfriend, now I'm chomping on this filling oat based snack at least a few times a week. Granola keeps me full, is packed full of vitamins and nutrients and is easy and fun to make. I usually avoid store brought granola since it can get expensive and has hidden sodium and calories that I just don't need. This week we are all snacking healthy. 

Self Improvement Challenge
 


Challenge Synopsis
I challenge you to declutter you life... I know it sounds like a year long challenge which is why it's the first challenge of the year

Why Why Why
  • Decluttering your home or office can actually destress your mind and improve your quality of life
  • A UCLA study proves cortisol (a stress hormone) levels in women rise in sync with the amount of clutter in their homes
  • Benefits of decluttering your space
    • you should sleep better in a clean and organized environment
    • you will feel more energized and inspired to start new projects
    • you will have more time to pursue interests and hobbies
    • you can actually improve your general health
Materials
  • 10-15 minutes a day
  • Cluttered area of your home or office
  • Patience 

Directions
  • Pick an area in your home or office that's cluttered with junk and unneeded things
  • I have a junk drawer in my kitchen I plan on attacking as soon as I get home, there and my closet
  • Everyday for the next 7 days spend at least 15 minutes moving, cleaning, sorting, giving away and throwing away all of the clutter from your designated area
  • It feels like a chore once you get started but its also very liberating and freeing to throw junk away that you've held onto throughout the years


My Take
I'm a very organized reason because my mind doesn't function well in a cluttered or dirty space. This is the perfect challenge for the beginning of the 2015. There's nothing like a clean house to get the year started right. 

That's all today folks!
Peace & Love, 
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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