July 20th The number twenty makes us think of 20 push ups...again! There is nothing like starting your day with some time efficient strength training. All you need is your floor and the desire to drop and give yourself the gift of great arms. Don’t stop there...how about those squats and crunches while you are at it?! 20 push ups, 20 squats, 50 crunches, and repeat if you can. ** Want to catch up on the items you missed in the challenge so far? Here's the list of posts...
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July 18th Keep track of how much sugar you are consuming today. Food labels will show sugar in grams, and 5g of sugar = 1 teaspoon of sugar. Count all sugar that is added to your coffee or any other beverage, sugar added in your yogurt, cereals, jelly, sweets and all added sugars in anything else you consume. ** Want to catch up on the items you missed in the challenge so far? Here's the list of posts... July 17th Your action item for today is to consciously slow down when you sit down to eat and enjoy your meal. It is for the nourishment of your body and mind, and it is good for the soul. Pay attention to signals that your hunger is satisfied. ** Want to catch up on the items you missed in the challenge so far? Here's the list of posts... July 16th Your action item for today is to drink 8 oz. of water 30 minutes before each meal. It is not too close to your meal that it interferes with digestion, and close enough to help you determine just how hungry you really are. Water...it's what you are made of. ** Want to catch up on the items you missed in the challenge so far? Here's the list of posts... July 15th Half way there! If you eat out this week, plan not to open the menu and instead order a salad topped with grilled salmon or grilled chicken breast. Ask for the salad dressing on the side, or even better, ask for olive oil and vinegar and lemon on the side. ** Want to catch up on the items you missed in the challenge so far? Here's the list of posts... July 14th Inner peace! Sunday is not the only day to pray or meditate. Take 15 minutes for yourself and sit in a quiet place. For the first 5 minutes, read a positive message from your bible or another inspirational source; then 5 minutes to pray or meditate and then 5 minutes to listen. ** Want to catch up on the items you missed in the challenge so far? Here's the list of posts... July 13th Your Saturday might be packed with things to do, but no matter what you have going on, it is YOUR weekend. Move your body for at least 30 minutes. Go for a vigorous walk, go to the gym, ride your bike or whatever your favorite activity might be. Decide what that will be now, and just do it! ** Want to catch up on the items you missed in the challenge so far? Here's the list of posts... July 12th It's Friday! That means the weekend is upon you and so are all the things we think of as rewards which might include food. Today, plan which of your meals this weekend will be your treat. What I mean by that, is you want to make it through Friday lunch out with (work) friends, Friday night pizza with the kids, Saturday out with friends and/or Sunday brunch without ruining the benefits of all the healthy choices you made this week; by choosing one or two of those meals as your treat. That looks like this: salad at lunch on Friday, 1 piece of pizza Friday night with a salad, Saturday might be the night you have your favorite because you are going out (control portions but have your favorite; share or split...), then Sunday brunch is eggs with veggies and fruit on the side. You can have it all, without having it all. July 11th Today is leans and greens day. This will give you amazing energy! Another way to spin this is "no bread day", but that sounds painful! You won't miss anything if you get your starches from whole grains including things like brown rice, barley or oats or from beans or sweet potatoes. ** Want to catch up on the items you missed in the challenge so far? Here's the list of posts... |
Kathryn ScoblickMy passion and purpose is helping people reach their full potential and master their wellbeing. Categories
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Disclosure: Always consult with your physician or other qualified health care provider before beginning any diet or exercise program and ask whether you are healthy enough to engage in a diet and exercise program. Never disregard, avoid or delay in obtaining medical advice from your doctor or other qualified health care provider concerning your overall health and wellness, including your physical, mental and emotional wellbeing. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. It is your choice to follow the suggestions, opinions and advice given by a Health Inspires wellness coach.
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