We are starting a new challenge tomorrow!! This is a great way to stay motivated and on track. It takes 21 days to form a new habit. This will get you healthy habits and a healthy body!
1) Work out ATLEAST 5 days per week (try to get at least 30 mins) & log the workout in WOWY
You want to aim for breaking a sweat for at least 10 mins per day. This usually means that you will work out for 30 mins - 10 min warm up, 10 min sweaty workout, 10 min cool down)
You can do whatever type of workout you want, but log it in wowy. This will help to keep you on track. Schedule it just like you do any other appointment for the day - put it on the calendar and invite someone to work out with you online! This will help you to keep the appt.
2) Eat Clean everyday and keep a food journal (try to get 5 servings of veggies/fruit per day)
Get a notebook and write down anything that goes in your mouth.
Eating clean means - no fried foods, no white sugar, no white flour, no alcohol. Less butter, fat
This doesn't mean you can't have something good now and then. Be aware, plan for the days that you know you'll be going off the plan.
3) Drink 1/2 of your body weight in ounces of water per day (min 64, max 100)
Keep this in your journal also. I keep a 32 oz nalgene bottle full of water on the counter and pour a glass at a time. This way I can keep track of my water intake. I had 70 oz yesterday - which is more than I needed to have. BONUS!!!
I try to have my water intake before I let myself have anything else to drink. I don't usually have much more than water, but I do like a decaf chai latte now and again.
4) Write down your goal - and share them with everyone
Put this out there - it is good for everyone to see what you are working towards and you will stick to it more knowing that it is out there.
5) Graditude - what are you thankful for?
Write it down each day in your journal. You can write it out in a list or in journal form - however you like to do it. This will help - I promise!!
Spend 5 minutes per day in quiet time. Reflect on your day, pray, whatever you feel like, but take the 5 mins to be in silence. Can be in the morning, or in the evening before bed.
If you want to participate, send me an email and I'll get you added to the list. We are posting by email and on the Beachbody message board thread - dmoritz's Missouri Fit Club - http://forums.teambeachbody.com/groupee/forums/a/tpc/f/831103293/m/4511009701/p/1
Feel free to drop by the thread and post with us, even if you don't want to participate in the challenge.
We had a cookout a few weekends ago and I wanted to share a recipe from then. The food was good, but the company was even better!!!
Avocado Salsa - The Garden of Vegan by Tanya Barnard & Sarah Kramer
The real trick to this great salsa is to use good avocados. Make sure they are ripe and the skin unblemised. Avocados contain a fair amount of vitamin C, thiamine, and riboflavin, so eat up! Serve this dip with corn chips, fresh veggies or on top of burgers.
1/2 cup cooked or canned corn niblets
1/4 cup olives (your choice), chopped
1/2 small red bell pepper, chopped
1 clove garlic, minced
1/2 small onion, chopped
1 tbsp olive oil
1 tbsp lemon juice or apple cider vinegar
1/2 tsp dried oregano
1/8 tsp salt
1 avocado, diced
In a large bowl, combine the corn, olives, red pepper and onion. In a small bowl, whisk together the garlic, oil, lemon jice, oregano, slat and pepper. Pour the dressing over the salsa. Stir in the avodcao just before serving. Makes approx 2 cups.
This is so yummy and we used it to dip with tortilla chips and also as a topping on bean burgers! Let me know what you think!!