Hey dolls I hope that you all are kicking butt on the challenges. Take those baby steps to to a healthier happy lifestyle. This week I want to kick it up and challenge you to step outside of your comfort zone a bit.
I would love to hear your progress through the challenges. If you are new start at week one. Looking for support and accountability join come and join us in the SMART Weight Loss Support Group on Facebook
Enough talking lets jump in. Download your challenge sheet to keep track of your goals and progress.
Nutrition & Water
Cut out the Sugar – Now natural sugar is found in all fruit but the sugar I want you cutting out this week is from all those processed foods. Give up the meal bars and other things with bad sugars. Sugar can damage your heart, promote belly fat and is truly a silent killer.
Cut the Fried Foods– Leave out the fried foods and replace them with baked foods this week.
Get your Fat On– Yes you heard that right! Fat is not the enemy you just have to use the good fats. Replace your bad fats with Extra Virgin Olive Oil, Coconut Oil, Avocados, Fatty Fish, Nuts, Chia seeds,
Just Add Lemon– As we slowly phase out the sugary drinks and replace them with water there are benefits to adding more to your water. Get some lemons and add them to your water to increase the benefits of your water.
Lemons contain pectin. Pectin is a soluble fiber found in some fruits. Foods that contain pectin can help you lose weight because they are low in calories and fat, they make you feel full, and stabilize your blood sugar and insulin levels.
Workout & Activity
Rise and Shine Workout– You should already be familiar with this workout. Its the workout to get you up and ready to face your day. But we are kicking it up.
- 50 Jumping Jacks
- 20 squats
- 15 Lunges (each side)
- 30sec Plank
Give it 30– Pick 3 days this week and get in 30 mins of moderate activity or a conventional workout. You can take a 30 minute brisk walk, do an exercise video, go to a group fitness class. Choose something you can do three times a week.
Sleep & Daily Affirmation
45 Down 30 Up – You should be familiar from week one going to bed early and from week two waking up early. This week its time to combine the two. Try to go to bed 45 mins early and wake up 30 mins early. Use your early rise to mentally or physically prepare for your day.
Daily Affirmation– “I workout because I love my body not because I hate it. ” Look in the mirror and say this each day. Affirmations help to stop the toxic or negative thinking that sometimes hinders our process.
Never Miss A Freebie
Each month we send out a very special email with free printables. Periodically you will also get special discounts for the shop.