I wanted to help you get your week started off on the right foot which is why I made a very short and simple list of the 7 challenges I have for you this week in order to feel great, increase the speed you are getting results and skyrocket your energy. Let’s dive right in…
CHALLENGE #1 – Walk 20 Minutes Every Day
I talk about walking all the time. It’s the #1 fat burning exercise EVER, it helps to circulate metabolic waste products through you body faster which means you’ll recover faster, it increases your energy levels, combats anxiety and depression and gives you a chance to get some fresh air and sunshine!
I CHALLENGE YOU to walk 20 minutes every day this week!
CHALLENGE #2 – Drink 64oz Water Every Day
We all know that water is essential for our body to function optimally. Staying hydrates dramatically improves energy levels, focus, decision making skills and can even increase metabolism and reduce food cravings.
I CHALLENGE YOU to drink 64oz of water every day this week!
CHALLENGE #3 – Eat 5 Servings Of Veggies Every Day
I don’t even have to tell you that (because your mama and papa already did) veggies are the staple of a diet that will help you look, feel and perform your best. Eating more veggies can improve digestion, increase energy and reduce cravings for processed carbs and sweets.
I CHALLENGE YOU to eat 5 servings of veggies every day this week!
CHALLENGE #4 – Wake Up And Be Grateful Every Day
Gratitude is the key to transforming your dull, boring life into a life you love to live. The reprogramming of your mind to have an “attitude of gratitude” could be the most powerful thing you could ever do for yourself. Furthermore, research has shown that gratefulness is one of the key factors that determines your longevity. If you wanna live a long happy life, make a habit out of being grateful.
I CHALLENGE YOU to wake up and think about 3 things you are grateful every morning this week!
CHALLENGE #5 – Workout 3 Days This Week
Exercise is essential if you want to look, feel and perform your best. However, sometimes when life gets the best of us, the first thing to go is our workouts. I’m no stranger to this which is why I’m challenging you to commit to working out 3 days this week. No excuses, ok.
I CHALLENGE YOU to workout 3 days this week!
CHALLENGE #6 – Take 2 Cold Showers This Week
I’m a huge fan of cold water therapy and the only way to find out why is to rip off the band-aid and find out by cranking the shower to cold 🙂 Seriously though, cold water therapy has changed my life and the lives of many others in The Garage Warrior Community which is why you need to give it a try. Just crank the water to cold for a minimum of 60 seconds at the end of your shower and enjoy the extra energy, lazer like focus and increased metabolism all day.
I CHALLENGE YOU to take 2 cold showers this week!
CHALLENGE #7 – Read Instead Of Watch TV 1 Day This Week
I understand that TV is a huge part of most peoples lives. I get it, I love me some House Of Cards too! The only problem is when it becomes such a big habit that you cannot disconnect from it and watching TV becomes the only thing you do. Instead of watching TV every day this week, I challenge you to NOT watch any TV one day this week and read a book during the evening hours instead. If you do this you’ll see the benefits of “unplugging” immediately.
I CHALLENGE YOU to read instead of watch TV 1 day this week!
Ok, just to recap the 7 challenges I have for you… (PRINT THIS OUT)
1 – I CHALLENGE YOU to walk 20 minutes every day this week!
2 – I CHALLENGE YOU to drink 64oz of water every day this week!
3 – I CHALLENGE YOU to eat 5 servings of veggies every day this week!
4 – CHALLENGE YOU to wake up and think about 3 things you are grateful every morning this week!
5 – I CHALLENGE YOU to workout 3 days this week!
6 – I CHALLENGE YOU to take 2 cold showers this week!
7 – I CHALLENGE YOU to read instead of watch TV 1 day this week!
Remember, it’s subtle habit changes like the 7 challenges above that will make all the difference to you in the long run. Work on making these 7 a habitual part of your daily life and you’ll be on the right track to developing a body that looks, feels and performs it’s best!
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