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CHALLENGE, Part 1: (Nutrition + Exercise) X (Time + Recovery) = The Winning Formula

Date: April 27, 2018

IF you’re reading this then chances are you’ve committed to taking my Next Level Challenge and joining me in the journey to a better you in 30 days! Over the next 4 weeks I will be guiding you through, and hopefully inspiring you to make changes in areas of your life that are crucial to your personal success not just physically, but in your overall functioning. Make sure you stay connected with me via IG or the website to ensure you stay on track with the challenge and push yourself along the way. Each week you can expect new content on Mondays and Fridays, in which I will challenge you to assess and make changes in your daily functioning and discuss important factors in reaching a next level you!

To kick off the challenge, I’m going to begin the breakdown my winning formula of nutrition, exercise, making time for yourself, and recovery – and discuss how these all lead to success in achieving the biggest results. No fluff, just raw and uncut. First things first:

(Nutrition + Exercise)

I’m not about to put this into a percentage (most say 80/20) however, understand that nutrition and exercise go hand-in-hand and are imperative to your mind and body. Simply stated:

• Without proper nutrition, you cannot perform well and attain adequate levels of exercise.

• Without adequate exercise, your nutrition alone will not carry you to your best physical functioning.

• Remove both of these components from your lifestyle and you’re headed for failure in your long term health and wellness.

 I cannot emphasize this enough…

Without proper nutrition to fuel optimal performance in exercise, you will without a doubt stunt your progress.

Now for our first mini challenge (I suggest you get ready to write your thoughts and plans down. Get it on paper. See where you’re at. Bring greater success to life):

  1. Assess your daily eating habits. What you eat, what you don’t eat, what you could eat to feel better and function better. Understand that even if your eating habits are pristine in your eyes, it is important to switch things up, add new nutrients, and shock your body in a sense to beat plateau. Adopt that “Good, better, best” mentality in all you do.
  2. Write yourself a plan to follow incorporating lean “clean” proteins, carbs, healthy fats, and power greens. If understanding macros (proteins: carbs: fats) is like a foreign language to you, I have several options to help you with your nutrition. Feel free to contact me via email for customized meal plan services.
  3. PREPare to succeed. Prep your meals in advance. Have only what you need to succeed on hand. Grab, and Go!
  4. Assess your daily exercise habits. Are you as active as you can be? Even if you follow an exercise regimen daily, are you really maximizing your physical activity? Do you park as far away from the doors at work, the gym, the store to get extra steps in? Do you take the elevator or escalator when there are stairs? Have you been sticking with the same old routine in the gym?
  5. Switch it up! Level up! I hope you’re catching the theme here – there’s always room to do better! Unless you want the same results, you have to be willing to do something different.

This weekend, and from this point forward in this challenge do the following:

Nutrition Mini Challenge

Incorporate the following into your diet and eat consistently throughout the day:

  1.  Nuts

• Nuts contain satisfying protein and fiber, healthy fats to convert into adequate energy, and vitamin E (a powerful antioxidant) and magnesium which helps to fuel muscles while stabilizing blood-glucose levels reducing cravings and consumption of excess/empty calories.

  1. Eggs (or a substitute if you are vegetarian/vegan)

• Not only a good lean source of protein, eggs contain an ideal balance of essential amino acids (the building blocks of the body). Start your morning with eggs and feel more satisfied throughout your day!

  1. Berries & Grapes

• Loaded with fiber and antioxidants these will help curb sugar cravings, keep you feeling satisfied, and help you beat bloat.

  1. Leafy Greens

• Another great source of fiber, leafy greens like spinach also contain quality calcium which is an important nutrient for muscle contraction (fuel for your workouts)

  1. Salmon and Other Omega-Packed Fish (or substitute with other omega-packed foods such as chia, flax, and hemp seed for those who are vegetarian/vegan)

• An excellent source of protein and omega-3 fatty acids, which help promote fat burning by making your metabolism work more efficiently.

  1. Quinoa or Other Power Grains

• Packed with fiber and protein, this is a great carb to fuel your body and keep your metabolism burning.

Exercise Mini-Challenge

Add the following to your daily training either at home or to start or finish a workout at the gym:

Complete the circuit 3-4x

– Perform each exercise for 30 sec

– Take a 15 sec rest between each exercise

– Take a 1 min rest between each round

You’ll need: dumbbells or anything weighted

• Squat + overhead press
• Jogging on the spot (holding weight in front)
• Forward walking alternating lunge with twist
• Russian Twist
• Toe taps for speed on step or ball
• Low crab walk back and forth for same distance facing same direction

BONUS Challenge!

Get your gallon a day in… to learn about the benefits of getting your water intake up, click here to check out my post about the effects of drinking A Gallon A Day.

Go hard on your new goals this weekend! Check back in Monday for the next step in mastering the winning formula – Making yourself a priority and creating the one thing money can’t buy – Time! And, the importance of self-care and recovery.

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1 comment on CHALLENGE, Part 1: (Nutrition + Exercise) X (Time + Recovery) = The Winning Formula

  1. April 27, 2018 at 8:17 pm

    Hi nuts I love them but do u have to be careful how many as they are very fattening xx


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