Category: Monday Motivation

Lifestyle Challenge: Take a Break from Alcohol!

10/28/2019

You CAN DO THIS! Let’s give our wine glasses a vacation this week… 🍷🍺What do you say?

Your mission, should you choose to accept it, is to skip the alcohol for the entire week.

Yes. You. Can! 💪

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Movement Challenge: Let’s Get UPSIDE-DOWN!

10/21/2019

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This week’s challenge – if you choose to accept it – will give you an entirely new perspective on things!

That’s because it’s all about INVERSION (or being upside down!)

Why do inversions? Here are few great reasons to add them to your routine:

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Challenge for a Cause: Skip the STRAW!

10/14/2019

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This week’s challenge has the potential to make an impact on sealife for years to come: We are going to get rid of PLASTIC STRAWS in our beverages!

While no one knows exactly how many plastic straws are used each day, experts estimate that in the U.S. alone, between 170 and 390 MILLION plastic straws are used EVERY SINGLE DAY.

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Lifestyle Challenge: Buy Yourself Flowers… or a New Plant For Your Home!

10/7/2019

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This week is a simple challenge, and it’s one that’ll make you happy! 🌺🌻🌷🌸

This week let’s treat ourselves to some fresh flowers!

It’s a simple and great way to boost the color – and boost mood at the same time!

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Mindfulness Challenge: An Attitude of Gratitude

9/30/2019

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We all know how important gratitude is….

And how taking time to be grateful for the good things in your life can be a powerful way to relieve stress, improve your mood and maybe even help attract more abundance.

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Fitness Challenge: S is for Strength

9/23/2019

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Check out some of these stats…

Just 10 weeks of strength training (for as little as TWICE a week!) can boost your resting metabolism by 7%!! That’s because adults who don’t exercise lose between 3 percent and 9 percent of muscle mass each decade – which, in turn lowers their metabolism and boosts their fat mass. Lifting weights helps build muscle.

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Nutrition Challenge: Salt Swap

9/16/2019

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This week, I’ve got a good one for you…. Have you switched away from regular table salt yet?

If you haven’t, there are a LOT of reasons you should think about it … and the best news is it’s getting easier (and way more affordable) to buy healthier, mineral-filled salts every day!

Why switch?

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Lifestyle Challenge: Dryer Balls

8/5/2019

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Up for trying something a little different this week? This trick can save you time, energy, and money … AND it can make your laundry smell great – naturally! (Especially your workout clothes 😮)

It also might even help your dryer to work better, longer.

Have you ever used dryer balls before? They are soft balls that you use in the dryer, and as they tumble with your clothes, they keep air circulating around them – cutting down the time it takes to dry your clothes.

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Foodie Challenge: Fresh Herbs!

7/1/2019

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If you choose to accept this week’s challenge, you’ll be treating yourself to something that’s beautiful, healthy, AND delicious!

We’re going to create a mini windowsill garden by planting a fresh herb (or two)! Growing your own herbs from seeds, cuttings and small plants is easy – all you need is a small plant pot and some potting mix.

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Mindfulness Challenge: Binaural Beats

6/24/2019

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Have you ever listened to music with binaural beats? If you haven’t heard of it yet, you’re in for a treat! They’ve been around since the 1800’s, but are making a strong comeback!

Studies show these special sound waves (depending on what you’re listening to) can help you relax, improve focus, enhance your mood and creativity, and even help you better manage pain.

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Activity Challenge: Happy Feet!

6/17/2019

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Your feet work SO HARD for you ALL DAY LONG. This week I’m challenging you to show them some love by giving them a little massage!

All you need is a tennis or lacrosse ball and a few minutes – you can do this when you’re winding down at night in front of the computer at TV or sitting at your desk (no one has to know!).

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Challenge for a Cause: Save the Bees!

4/29/2019

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We’ve got an extra special challenge this week! Let me give you a little background first…

Honeybees – the insects responsible for pollinating many of our veggies, fruits, flowers and more – are dying off in scary numbers.

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Activity Challenge: P-P-P-Push-Up!

4/22/2019

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[Are you UP FOR THIS!?] This is one of my FAVS! There’s a reason push-ups are a classic exercise…. they work almost every muscle in your body.

This week, I’m challenging you to take it to the NEXT LEVEL and do….

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Vision Challenge: What’s In Your BHAG?

4/15/2019

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Can you believe we’re just two weeks into the second quarter of this year already!? I certainly can’t!

It’s the perfect time of year to talk about BHAG’s. What is that? Simple - Big, Hairy, Audacious Goals. 🐻🐻

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Lifestyle Challenge: Go BPA-Free

4/2/2019

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This week we’re going to take the challenge to get rid of a toxin that surrounds us and the food we eat, in a BIG way! This toxin also has the potential to affect our health right down to the cellular level.

It’s bisphenol-A, more commonly known as BPA.

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Fitness Challenge: Tabata Challenge!

3/25/2019

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If you’re looking to improve your fitness, lose body fat and live a longer life, high-intensity interval training (HIIT) is a HUGE tool to put in your fitness toolbox! And Tabata is a fun and fast way to get it DONE!

That’s why this week I am issuing you a TABATA CHALLENGE.

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Insight Challenge: Put Procrastination in its Place!

3/11/2019

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Do you have a growing to-do list? Are there a couple items on there that never seem to get checked off!? They stare at you every day…. but still you’re not able to get them done?

This week we are going to change that!

Doesn’t it feel SO GOOD to cross things off your list!? ✅

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Lifestyle Challenge: Protect Your Hearing

2/25/2019

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Did you know that studies show music helps to boost your workouts in two different ways: it can make exercises seem less intense AND also can help you work out longer.

But there’s also something else you need to know…

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Movement Challenge: Happy Hips!

2/11/2019

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If you sit or stand most of the day – or if you run, jump and/or work out regularly – chances are you have tight hips. And you might not even know it!

Tight hips can cause back and knee pain and, if you’ve been sitting at your desk working for too long, it can get harder and harder to get up and move around normally.

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Insight Challenge: The 5 “Whys”

2/4/2019

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This week we have one of my favorite goal-setting and problem-solving challenges. It’s fun, thought-provoking, and the results can help keep you on-track in a BIG way.

It’s all about asking yourself “why!”

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Foodie Challenge: Try a Brand New Tea This Week!

1/21/2019

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Are you a tea drinker? There are literally hundreds of different kinds of teas you can drink – from green to black to herb and fruit concoctions – and each have their own unique benefits and flavors.

This week let’s experiment with trying new teas!

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January 14th, 2019

1/14/2019

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Activity trackers are a GREAT tool to keep yourself accountable when it comes to getting enough movement during the day. And, even if you haven’t purchased one yet (hello, FitBit, Apple Watch, Garmin and more!) there’s a chance you already own one.

It’s probably with you most of the day, too. It’s your PHONE!

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Something Protein, Something GREEN

12/24/2018

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Before people start with our program, I always ask what they are eating every day.

More often than not, I hear about people having “just coffee” for breakfast.

And…if they do eat breakfast, it’s usually a bagel or a couple of slices of toast with jelly.

I tend to see a LOT of caffeine and a LOT of carbs!

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7-Miles of Smiles

12/17/2018

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Let’s step it up a little this week and log in some mileage!

Let’s take this challenge outside, get a little fresh air, and get that blood flowing!

Your Challenge this week is to rack up 7 miles of walking, jogging, running, skipping, hopping, or whatever your heart desires!

(This is in ADDITION to any workouts you do here at Beyond Fit)

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Visualization Challenge

12/3/2018

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What do Arnold Schwarzenegger, Oprah, Jim Carrey, Lindsey Vonn (Olympic Gold Medalist), and Will Smith all have in common?

They ALL practice visualization for success.

Visualization is a simple yet incredibly powerful technique for growth and self-development.

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<<Previous

Lifestyle Challenge: Take a Break from Alcohol!

Movement Challenge: Let’s Get UPSIDE-DOWN!

Challenge for a Cause: Skip the STRAW!

Lifestyle Challenge: Buy Yourself Flowers… or a New Plant For Your Home!

Mindfulness Challenge: An Attitude of Gratitude

Fitness Challenge: S is for Strength

Nutrition Challenge: Salt Swap

Lifestyle Challenge: Dryer Balls

Foodie Challenge: Fresh Herbs!

Mindfulness Challenge: Binaural Beats

Activity Challenge: Happy Feet!

Challenge for a Cause: Save the Bees!

Activity Challenge: P-P-P-Push-Up!

Vision Challenge: What’s In Your BHAG?

Lifestyle Challenge: Go BPA-Free

Fitness Challenge: Tabata Challenge!

Insight Challenge: Put Procrastination in its Place!

Lifestyle Challenge: Protect Your Hearing

Movement Challenge: Happy Hips!

Insight Challenge: The 5 “Whys”

Foodie Challenge: Try a Brand New Tea This Week!

January 14th, 2019

Something Protein, Something GREEN

7-Miles of Smiles

Visualization Challenge

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