Week 2 Challenges!! Keep up the good work!

VegetablesServingSize.pdf (297.06 KB)

WEEK 2: 

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NUTRITION CHALLENGE:
**Eat 2 servings of vegetables with every meal.**
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**Share a vegetable dish recipe with us in the Food, Eating & Nutrition board of the forum.**

Explanation: 
One of the things most commonly missing from the SAD (standard American diet) is.......the veggies. By making sure you're consuming vegetables with EVERY meal, you'll start to notice that you're feeling fuller, you're dropping fat, you feel better, your body will be functioning better - digestion, energy levels, brain function because you're getting more, and a greater range of, nutrients, vitamins & minerals – the benefits are virtually endless!!

I've attached a file from NaturalGrocers.com above which helps explain what serving sizes mean/look like so check it out and let me know if you have questions. If you can eat more than the 2 servings – go for it!! It is nearly impossible to overeat on vegetables. So chow down!! For example, if you eat a big delicious fatty salad – you might actually be getting 4 or 5 servings in at that meal. Woohoo! However, if you do so, that DOES NOT MEAN you've eaten your veggies for the day. The challenge, and the habit you should be working on here, is getting at least 2 servings in at EVERY meal.

Something to keep in mind though, if your goal is weight loss, I do want you to pay attention to your fruit intake. Fruit is amazing for you – but if you're on a weight loss journey, the studies are clear that you should limit your servings. The general recommendation for a healthy diet is 2 to 4 servings per day. If your goal is weight loss, stay closer to 2 a day.

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FITNESS CHALLENGE: 
**Get comfortable with being uncomfortable!**
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**Complete your workout for this week and record your time here.**

Explanation:
One of the most troubling things I see on a regular basis is when people don't push themselves to their fullest potential. Worse yet, as a result, they don't even know what their full potential might be.  You can never know what that potential is if you half-a$$ your workouts and don't push yourself to be greater than you were the time before. It's super easy to just go through the motions – especially if you're doing these workouts at home. No one's watching. No one's counting but you. Only you know if you're giving it your all. And guess what - your “all” is going to be uncomfortable.

Just remember, great physiques did not become great because they sorta kinda wanted to get in shape. They became what they are because they WANTED it. Badly. They set a goal for themselves and they worked for it. Every single day. No one's going to do it for you. And no one can push you beyond what you're willing to go. So take your health and body and future into your own hands and be great!!

So how do you get uncomfortable? When you're doing your workouts, make sure you're doing so with INTEGRITY. Specifically, this means:

• Don't cheat yourself. Not only are you cheating everyone else and this challenge but you're cheating your programming. Your goals. Like I said, no one sees you but you. No one will ever know. But your body will – every time.
• Count only the good reps. If you don't go all the way down in your squat – didn't count. If you're getting tired and you didn't come all the way up on that last sit up – make it right, and do it again.
• To further that thought, make sure you're using the FULL RANGE OF MOTION (ROM) in all you do. I know that there are many of you with mobility issues- past injuries or tight muscles, etc – but DO YOUR BEST. And only you know what that is. So push yourself to do the best you can.
• Focus on the mental connection with the muscles you're using during each move. For example, I know you're hurrying to get that time and your body is starting to fatigue – but keep that core tight on your pushups – don't let your back sag. If you notice yourself cutting corners, re-set and correct your positioning. Not only will you be getting more out of the exercise, you'll prevent injuring yourself from doing it wrong.
• Lastly, and I'll say it again, PUSH YOURSELF. It's not easy. Some days are going to suck. Some days you'll fall off the wagon. KEEP GOING. Keep driving toward your goals. If you give it your all, every day, you'll start seeing and feeling results. I guarantee it.

How do you get comfortable with being uncomfortable? Practice. Do it and do it often. It will become second nature and to finally know what your body is truly capable of – is priceless.

Note on the workout: you can do your custom workout up to three times this week to get your best time.  Once you're done, come back here and tell us how you did and let us know how you felt!!  And DO NOT forget to record your time!  You WILL need it later.  

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