Weekly Challenges

This weeks challenge will focus on adding more fruits and vegetables to our diet.   The recommended amount is 5-9 servings a day.  Some of us have no problem eating fruits daily. but we may find it more difficult adding leafy greens to our daily diet and vice versa.

Here are a  few ways we can add more of  natures medicine into our daily diet:

 

Make a fruit and vegetable smoothie for breakfast.

This is my favorite breakfast smoothie recipe: 1 cup almond milk, 2 handfuls spinach, 1 handful kale, 1 frozen banana, 1 tbs nut butter,  1 frozen peach, 1/2c plain greek yogurt, blend and enjoy.

Make vegetable omelette and serve with a side of fruit.

Have a huge salad for lunch and or for dinner, just make sure you add healthy fats and lean protein.

This is one of my favorite salads:  romaine lettuce, red bell pepper, cucumbers, tomatoes, carrots, strawberries and slivered almonds.

It helps to think  of  vegetables as the main part of your evening meal and lean protein as a side.

As always I will be doing this with you.

What are your favorite ways to add more fruits and vegetables to your diet?

Extras:

10 Pictures of your daily recommended servings of fruits and vegetables.

 

 

 

 

 

 

 

 

Weekly Challenges

 

This weeks challenge not only builds strength but it adds a slight cardio burst to your routine.  At the end of your reps be sure to stretch.

Monkey push up

Strengthens: Arms and shoulders, abdominals, back

Get into the “up” part of push-up position with hands directly below shoulders and body in a straight line from head to heels. Keeping core tight, push through toes and hop forward, landing gently with feet on the outside of hands. Hop back to starting position. Bend elbows (keeping them close to body) to lower body toward floor, then push back up; that’s 1 rep. Do 10–12 reps.

 

Have a great week !

 

 

Weekly Challenges

 

This week I would like you to  have positive thoughts. Think  positively and with appreciation for all your body has done for you.  I am not stopping there I would like you  to think about all you have accomplished in your life. One positive thought a day.

We all need to be reminded to do this. Stop being so hard on your self.   See you here next week for an exercise challenge.

I hope to inspire and motivate you. Have a great week.

 

 

Feel free to comment and to share.

 

Weekly Challenges

Disconnect to take a Breath.

Breathe

This weeks Challenge is for you  to take a few minutes out of your day to disconnect. What I mean by that is, take a breath, step away from social media, go outside and enjoy the sunshine. Play some mellow tunes or just close your eyes and “rest” for a few minutes.  We get so caught up with work, checking Facebook etc  that we have forgotten to just enjoy the little things. I am guilty of this as well.  We need to make it a habit of taking thoughtful action on giving our own well-being our full attention.

I will be doing this with you as well. I don’t know about you but the pictures above already puts me in a mellow mood.

What will you do this week for your personal well-being?  Share your ideas in the comment section below.

Make it a great week!!

 

 

 

 

 

Weekend Motivation

We all need a little motivation!   This video from Under Armour of Misty Copeland is quite empowering. Don’t ever give up!!

Have a great weekend.