FITNESS CHALLENGE 

I CHALLENGE YOU TO COMPLETE MY INTERVAL ROUTINE EVERYDAY THIS WEEK

WHY WHY WHY

• Because it works!!
• This routine gets your heart pumping while working up a serious sweat in only 20 minutes 
• Short, super intense bursts of cardio with periods of rest can enhance your speed and ability
• Intense intervals boosts aerobic power and train your body to recruit more muscle 

MATERIAL

• Timer 

DIRECTIONS

MY TAKE

NUTRITION CHALLENGE

 

WHY WHY WHY

• Here are some benefits of incorporating more seeds into your diet on a daily bases
• Lower blood sugar
• Lower Cholesterol
• Lower blood pressure 
• Improve brain health
• Improve immune health
• Promote bone health
• Reduces menstrual cramps 
• Enhance mental health
• Improve endurance
• Aids in weight loss
• Promote healthy hair and nails
• Improve sleep
• Reduce fatigue and stress

MATERIALS

• Seeds seeds and more seeds
• Start with:
• Sesame seeds
• Pumpkin seeds
• Hemp seeds
• Flaxseeds
• Chia seeds
• Wheat germ 

DIRECTIONS

MY TAKE

SELF IMPROVEMENT CHALLENGE 

WHY WHY WHY

• Creating a space of your own where you can sleep, eat, put on make up, read, surf the web or just sit in silence is like winning the lottery
• Allowing yourself to be selfish and fulfill your own desires will increase self-esteem, self-worth, and make you a happier person

MATERIALS

• Depends on what kind of space you are creating

DIRECTIONS

• Take the time to think about what kind of space you want to create and what kind of space you're working with
• Example: lets say you want a reading space but you live in a studio. Find big pillows and a special lamp that you can break down easily 
• Find room inspiration on Pinterest

MY  TAKE