Setting a Goal is Easy; Following Through is the Hard Part.
Consider this Commitment Training!
Please Join the 30 Day Challenge to Experience the Benefits & Motivation
of Committing Yourself to a Small, Daily Physical & Nutritional Goal
that Accumulates Day by Day into a HUGE Accomplishment!
FITNESS CHALLENGE: Plank!
Rules:
• Hold a plank for as long as you can every day during the month of July.
• Remember to post your commitment to this challenge on this Facebook page. Research shows you will be more likely to accomplish any goal if you share it with others!
• Track your times each day to measure progress throughout the month.
• See below for explanation on proper plank form.
How To Do A Proper Plank:
1. Get in the pushup position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground.
2. Squeeze your glutes and tighten your abdominals.
3. Keep a neutral neck and spine.
4. Create a straight, strong line from head to toes.
5. Hold that position for as long as you can!
Things to Remember:
• Don’t let your hips sag down to the ground. Sagging hips makes the exercise initially easier, but it’s not a plank and it defeats the purpose of the exercise.
• Look down at the ground. This is a good prompt for maintaining a neutral neck position.
• When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.
NUTRITION CHALLENGE: Eat Green!
Rules:
• Add a green vegetable to at least 2 meals or dishes you eat each day during the month of July.
• Get creative and experiment with greens you’ve never eaten before.
• Visit local Farmer’s markets and buy fresh greens whenever possible.
• Share your experiences and recipes on this Facebook page
Enjoy the MANY benefits of adding greens to your diet:
• Balances your body’s pH.
• Includes omega-3 essential fatty acids, which are important to many of the body’s functions, especially for brain function.
• Acts as a blood detoxifier.
• High in nutrients and enzymes necessary for your body to function, such as iron, calcium, potassium, and magnesium and vitamins, including vitamins K, C, E, and many of the B vitamins.
• Contains a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect your cells from damage and your eyes from age-related problems.
• A powerful antioxidants, and support the immune system.
Have a Happy and Healthy Day...& GOOD LUCK!