week 1 motivation and exercise
Come back to this page every day for the first week and read your motivation tips.
Today’s the first day of our amazing six-week journey together. Just 42 short days from now, you’re going to feel lighter, leaner, more energized, and overall feeling AMAZING.
We like to start our challenges with 2 days of a light “detox”.... which helps our bodies rid itself of built up toxins and give a little break to our digestive system.
You’ll notice less food today and tomorrow… and it’s for a very intention reason. Stick to the plan, and you’ll get even better results during the rest of your challenge!
This challenge is no exception! We do this because it WORKS.
As you read in your success manual, you might feel a little tired or sluggish during the next couple days and you might even get a little headache. This is all completely normal. I promise you will feel SO MUCH BETTER after this detox phase.
Please stay focused and make sure you drink at least HALF OF YOUR BODYWEIGHT in OUNCES of water.
Remember: you’re honoring yourself and your body by taking excellent care of it during this challenge.
Subject: Keep the focus!
How are you feeling this morning? Just one more day of our detox left! Hang tough … you can do this.
If you want to jazz up your water a little bit today, feel free to infuse it with fresh fruit, cucumbers or fresh herbs. This can be a refreshing way to make sure you’re getting your water.
Here’s how: first, if you’re not using organic produce, be sure to peel off the skin. Wash it well to get off any residue. If you’re using larger produce (like pineapple or cucumbers), cut it into small pieces.
Simply add about ¼ cup (you don’t need much!) into your water, and if you have some on-hand, you can add fresh mint or basil for an added kick.
You’re off to a fantastic start! The hardest part is almost over. Keep up the great job :-)
Subject: Choose to honor your body
Woohoo! We’re on the other side of the detox, and today you should feel AMAZING.
We’re started to knock back the inflammatory response, and you should begin to feel more energized and even lighter!
From here on out, here’s something to keep in mind: Everything that we do helps us move closer to … or farther away from our goals.
Learning to choose the things that help us achieve our goals is a lot like working out: you get stronger and better at it the more you do it.
After a while, working those “good-choice” muscles becomes second-nature … just a regular part of your day. Then we start to rely less on willpower, and more on habit. This is the formula for success.
Reaching out for support when you need it is also a choice. That’s why we’re here!
Have a great day!
Subject: Have you done this yet?
We’re already four days into this challenge. Can you believe it?
If you haven’t taken your measurements and photos PLEASE DO. You will be so happy you did this when the challenge is over.
Here’s a quick tip: part of setting yourself up for success, is to remove temptations that may be lurking around your house! If you’ve got easy access to some “not-so-great” food choices… and see them everytime you walk into the kitchen or open the fridge, you’re just making it that much more difficult on yourself.
Toss all of the processed foods and items that you’re choosing not to have during this program, and get them out of your house!
If you live with people who refuse to stop eating them, hide the foods so they are out of your view.
Out of sight, out of mind! Have a fantastic day!
Subject: Is that the weekend ahead?
Yay! It’s day 5. And that means a couple of things:
First, the weekend is ahead. If you’re like most people, that means your schedule will be different. And when our schedule is different, it can throw off our whole routine.
Remember what I said a couple days ago about choices? Review your goals, take some time to think about them, and if you’re thinking about going off-track a little this weekend, remember: YOU ALWAYS HAVE A CHOICE. Flex those “good-choices” muscles! (corny I know, but it matters!)
Second, your “cheat” meal is tonight! This is your chance to enjoy a favorite meal that isn’t necessarily clean-eating-friendly. Enjoy!
Try not to overdo it … you don’t want to undo all your hard work this week! Also be sure to drink a LOT of water to help your body handle that extra load a little easier!
Hope your day is amazing!
Ready for a workout challange?
Are you ready for your first weekend workout challenge if not skip it and go for a walk. I wanted to add in a quick 20 minute fat-burning workout that you can do at home this weekend.
Warm up with 5 to 10 minutes of light cardio, then dynamic stretches. If you haven't been working out then start with one time around.
If you would rather watch a video go to https://youtu.be/balLEKFj1hc.
Circuit 1, do three times:
10 Jumping Jacks
20 High Knees each side (or march in place)
Circuit 2, do three times:
10 Reverse Lunges (right)
10 Reverse Lunges (left)
15 Mountain climbers each side
Circuit 3, do three times:
10 Russian Twists each side
20 sec side plank on the left, then 20 sec on the right side
20 sec regular plank
10 Hip Bridges (with a 2 second hold at the top)
After you’re done, cool down and stretch for 5 to 10 minutes. Enjoy!
Today’s the day we lay the groundwork for our success next week.
That means if you haven’t gone grocery shopping for next week’s meals, you should do it today. Also, do the prep work to make sure your meals will be ready for you when you need them!
How about your workouts? Are those in your calendar for the next week? Is there anything work- or family-related you need to get squared away so you can avoid stress during the coming days?
As you go about your chores today, take some time to reflect on how much you’ve accomplished this week. Give yourself a pat on the back! And also congratulate yourself for being PROACTIVE for the coming week. I’m proud of you!
Keep up the amazing job. Week 1 is almost in the books!