Time for the last week!

Welcome to the last week of our Challenge!

This week we will be focusing on finding a time to take your final measurements, some high intensity daily challenges and no gluten.

If we already have a time set to meet this week we can do your measurements then.  If we do not have a time already scheduled please let me know what works for you to come in for final measurements!

Week 5-

-Final measurements, tabatas  and no gluten

-The tabatas will be: 60 seconds of jumping jacks, 30 seconds plank (can be on the floor, from your knees or on a counter) and repeat for 5 minutes. Then 60 seconds of  lunges and 30 seconds push-ups and repeat for 5 minutes. Perform daily. 

-No gluten at all this week. 

If something has great value it will not be easy.  If losing weight and looking great were easy everyone would be happy with themselves.  You will always have obstacles, there will always be things to overcome.  When something is truly important to you it will happen or you will make the time for it to happen!

Fitness trends

I always enjoy reading articles and information at night.  Tonight I read about some of the hottest fitness trends in 2013.

Do you enjoy mud runs or parkour?  Maybe you are trying crossfit, spinning or dancing.  Here is a list of our 2013 fitness trends.

http://abcnews.go.com/Health/Wellness/hottest-fitness-trends-2013/story?id=20049041#

Week 4 starts tomorrow

Happy Sunday everyone.  We are getting ready to start our 4th week tomorrow and with that comes some different weekly challenges.

WEEK 4:
ARMS- 100 push ups per day, they can be done on the floor, counter top, wall or couch.  They can be broken up throughout the day also, 100 at one time would be a lot!
NO CAFFEINE ALL WEEK- that includes coffee, sodas (regular and diet), tea and energy drinks/powders/drops.  It is only a week, you can make it!

After this full week you will only have a couple of days left.  Finish strong and keep working to see positive changes this month.

Here are some fun articles I have read this week, if you have some free time check them out!

About some dangers of crossfit:
https://medium.com/p/97bcce70356d

Is our drinking water safe:
http://well.blogs.nytimes.com/2013/09/20/the-arsenic-in-our-drinking-water/

New organic regulations with eggs:
http://www.motherearthnews.com/homesteading-and-livestock/no-more-organic-eggs-zw0z1309ztri.aspx#axzz2faWl4aGT

Week 3 is starting soon!

Happy Football day to everyone.  Sorry if you are not a football fan, living in Denver it was really hard to not be obsessed with John Elway and the Denver Broncos.

I hope your decisions this past week went well, your gut is feeling better from no dairy and that it is feeling stronger from all the abdominal exercises!

This week your focus is:

-Legs!
-You will need to complete 100 squats or lunges or stairs or 100 seconds worth of a wall sit daily.
-Essentially you are just doing a 100 of something per day for your lower body.  It can be split up, 50 squats/50 stairs or 25 squats/25 stairs/25 lunges/25 seconds worth of a wall sit.  Feel Free to be creative.
-Your nutrition challenge is to eat at least 5 servings of low carb vegetables daily.  If you are curious about carbohydrate content of vegetables check out this chart....

Let me know if you have questions, need help, need ideas or are lacking in the motivation department!

Here is to a great week:

unless it involves eating bad foods and not exercising :)

Ready for week 2?

Are you ready to kick off another great week this week?

As a reminder our week 2 challenges are:
-No Dairy (Includes cows milk, cheese, yogurt)(other options include rice, almond and soy milk)
-Complete abdominal circuit, at least 1 time per day.
-Here is your abdominal circuit, you can print it or view it from a mobile device.  If you view from a device you can watch videos as well.
http://java1.fitnessbuilder.com/ipump-web/print?print=1&printjobid=1b5kegg0000k1up91jf0000000

I hope you take some time during the football games to go grocery shopping, prepare your fruits and veggies, cook up some meats and plan out your meals.

If you plan out your meals it will be much easier to make better choices throughout the week.  When we fail is when we fail to plan!

Good luck this week, let me know what questions you have!

FIrst Week

How is your first week going?  We are only a couple of days in so hopefully you are doing great and ready to continue to make good choices over these next few weeks!

As a reminder this week you should be doing at least 20-30 minutes of cardio per day.  Your cardio can be done outside or on any modality inside.  The 20-30 minutes can be consecutive or it can be broken up throughout your day.

While you are doing your cardio take some time to think about your day and reflect on all the great things going on.  This will also be a great time to plan out your food/workout routine and just take some time for yourself.

Many people underestimate the importance of self reflection.  We need time to think about our day and our life.  If we don't think about our life, where we have been and where we are going it will be hard to grow and stay sane.

Good luck with the rest of this week and enjoy your positive changes!

Challenge Starts in the Morning

Good evening everyone!

Hope your ready for some clean eating.  I took time to grocery shop, prep food and get rid of any junk in our house over the extended weekend.

As a reminder here are the challenge details:

http://stephaniewinters.blogspot.com/2013/08/challenge-details.html

Here is a grocery list and food list:

http://stephaniewinters.blogspot.com/2013/08/more-challenge-details.html

Here is an example of a weeks worth of food:

http://stephaniewinters.blogspot.com/2013/08/example-food-ideas-for-challenge.html

Your week 1 challenge is:

Initial measurements- I just have a couple of you left to schedule.  

Walk/run/jog/bike/elliptical 30 minutes each day, focus on relaxing and debriefing your day during the cardio activity

If you need anything, have any questions or want help let me know!  Continue to check out www.stephaniewinters.blogspot.com for more motivation and ideas!