As part of our mission to expand the concept of fitness to include Physical, Nutritional and Mental aspects, we present you with your July challenges! Choose one, two or all three areas and push yourself to be your best you!
This month, we are getting back to basics and zeroing-in on body awareness and form. We are focused on three basic movements; Squats, Sit Ups & Lunges - Fundamental exercises that create a great foundation for beginner and advanced Groundbreakers.
The key here is to focus on form and to check in on how your body is feeling each day as you perform these movements. Choose a pace that is challenging yet allows space to check-in, create mindfulness and execute good form. Set aside the distractions to really feel and listen-to your body - put down your phone, turn off the TV and music and simply focus on you. It won’t take long and will help create great daily habit as well as space for YOURSELF.
Week 1: 10 Squats, 10 Push Ups, 10 Lunges
Week 2: 20 Squats, 20 Push Ups, 20 Lunges
Week 3: 30 Squats, 30 Push Ups, 30 Lunges
Week 4: 40 Squats, 40 Push Ups, 40 Lunges
(Scale each workout to your fitness level and comfort with the movements. If you would like guidance, please reach out!)
Depending on your soreness (recovery needs) you can do this every day or just a couple times each week. The goal is to stick with it and to watch your results improve from your first try to the next and the next after that :)
Eating vegetables provides so many fantastic health benefits – Veggies are packed with vitamins and minerals essential to our overall health. They are high in fiber and low in calories so you can eat as much as you want! And, you are filling up on a good energy source for your body rather than achieving fullness by consuming empty calorie filler foods.
Here are just a few of the many benefits of our wonderful ground-grown friends:
1. Vegetables are an important source of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
2. Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.
3. Veggies are high in vitamins that help keep eyes and skin healthy, protect against infections and lower our risk of cancers and other disease.
4. Other health benefits include improved complexion, weight management, improved gut health, immune function, athletic performance, energy levels, and mental well-being
5. Fiber intake helps to normalize bowel function and prevent constipation.
Imagery and visualization guide the mental portion of our August Challenge. In the hustle and bustle of life (stress, exhaustion, disappointment, hurry) it is easy to forget that…
YOU ARE THE BOSS OF YOUR BRAIN!
It often feels as though the many “life” factors we experience have an indefensible effect on our thoughts and emotions. It’s that, them, him, her and you that cause me to feel and act the way I do...right? Well, what if that wasn’t exactly true?
Of course, there are events and situations beyond our control but, in general, the truth is that I am the one who gets to decide what to do with the information I’m given each and every day. I am responsible for my reaction to the action, as are you for yours. So, this month, let’s practice the skill of Mind Control :)
1. Close your eyes and take 3 slow breathes in and out
2. Imagine an object (something simple like an apple or an elephant or a rainbow) - see the details of the object; the size, color, texture.
3. Now direct that object to “do something” - grow or shrink, change color, move left or right, fly, fall or crawl. Be the director of the object’s action.
4. Open your eyes and think about what you made happen in your mind’s eye. You created a reality that didn’t exist prior. You, not the outside world, made something happen by willingly thinking it that way.
We often feel acted-upon by the world around us. And, even though we can’t perfectly control what happens out there, we do have power over what happens in here :)
Each day, practice this exercise with intent. Each time, try a new object or even add-in a person or situation. Imagine an interview going exceedingly well, or a difficult conversation, or your next workout. "See" in detail, how you will act..."Feel" in detail, how you will experience it. Practice will not make perfect, but it will make you a whole lot more powerful in determining how you experience the world and how it experiences you :)