Challenge Monday

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FITNESS CHALLENGE

I challenge you to complete my Tone All of It Workout 5-6 days this week

WHY WHY WHY

This workout is designed to keep your heart rate up while toning your legs and abdominals
All exercises will challenge your cardio endurance
Summer bodies are made in the winter/spring

MATERIALS

Just yourself
Yoga mat or large towel

DIRECTIONS

Complete 4 sets of each exercise

Tricep Jacks - 25 reps

Lunges - 15 each leg

Bicycles - 15 each leg

Up downs - 10 reps

Plank Dips - 15 reps

Knee Repeaters - 30 each leg

In-Outs - 15 reps

MY TAKE

I’m loving this new workout format. Instead of posting one weekly exercise these routines are challenging and fun to do. I really enjoyed last weeks V-Day Quick Fix, I actually had a good time and tacked on a few extra sets just to keep it spicy.

Do you like the new format?

Do you have any suggestion to make these challenges even better?

NUTRITION CHALLENGE

I challenge you to eat spicy food as much as you can stand this week

If you don’t like spicy food push yourself to try mild versions of spice

WHY WHY WHY

Studies show the main compound in chilies may cause the body to burn more calories after you eat
Chili peppers can reduce the effects of LDL, bad cholesterol, while fighting inflammation
Certain spicy spices such as turmeric, curry, and mustard may reduce the spread of cancer and tumors - they are said to have the same effects as cancer drugs
Spicy foods strengthens your cardiovascular system

-FACTS WERE OBTAINED BY THIS ARTICLE -

MATERIALS

Hot Sauce - Sriracha is my favorite

Chilies - Japalenos are easy to add to any dish, remember the seeds are hot!

Wasabi - perfect excuse to get sushi

*If you don’t like spicy foods try adding these spices to your meal and reap some of the same benefits ginger, turmeric, cumin, red chili flakes or coriander

DIRECTIONS:

Spicy up your diet by adding chilies, hot sauce, and different spices to your everyday diet

MY TAKE

I grew up in a house where Tabasco was king. Happily I’ve grown out of my vinegary addiction and have fallen in love with Sirachia because of it flavor and texture. I’ve never had any issue with spicy foods so this challenge should be an easy one for me. What about you guys? Do you like spicy foods? How often to you use spicy spices when preparing food?

SELF IMPROVEMENT CHALLENGE

WHY WHY WHY

This exercise is designed to improve your self-esteem and self-worth
Listing positive attributes about yourself and keeping it some where you can see it can boost your confidence
You are creating your own personalized positive affirmations

MATERIALS

Paper and Pen or typing app

DIRECTIONS

List 5 things you like about yourself
List 5 of your strengths
List 5 things that make you happy
Once your list is finished hang or put it somewhere you can see it daily
Repeat this list to yourself in the mirror once a day

MY TAKE

I haven’t always been a confident woman. Most of my life was spent hating myself, silently putting myself down, and feeling miserable. This exercise is designed to raise your self-awareness and self-esteem. Positive affirmation exercises like this one help change my life. At first I would look in the mirror and lie to myself, telling myself I was beautiful, smart, and a good person. It took many many months of repeating these affirmations but at some point I actually started believing I was all these things and more. Now I know I’m beautiful, smart and a good person. Change doesn’t happen over night, but it does happen an you have to make it happen

do you like positive affirmations?

Whats your biggest fault in your eyes?

Do you currently have high self-esteem or low self-esteem?

Reference:

popsugar

Self.com

About Post Author

Unknown

Hi! My name is Mary. I'm a Northern California chick who lost over 100 pounds about 7 years ago. I feature weekly challenges, healthy recipes, fun DIY crafts and much much more. Thanks for stopping by...Lets evolve together.

Challenge Monday

FITNESS CHALLENGE

WHY WHY WHY

MATERIALS

DIRECTIONS

MY TAKE

NUTRITION CHALLENGE