Sunday, August 10, 2014

Healthy Advice for the Week, and a 21 day challenge

Since BR's next challenge doesn't start until Sept 1 - which is 21 days away, I figured we could all do our own 21 day challenge! What do you think?
For the next 7 days (starting tomorrow on Monday) I will post an exercise challenge. This will NOT be a workout, it will be an exercise challenge that you can add to your workout routine. I now have 4 workouts posted that you can use, or use any of BR's, Zuzka's, Loving Fit's, Fitness Blender or Onnit's workouts, and add on one of these up coming challenges. After the 7 days we will repeat the challenges to see if we get any better, and then repeat one more time making it a total of 21 days!
Who's in?

Zuzka had her last workout with Drake posted. She also posted her workout schedule for next week. It does not include any new yoga or any guest trainer - the Sat workout is a repeat of a yoga one.

BR is just posting more and more about Edith's challenge coming up, and lots about squats with pictures of half naked glutes. LOL. I wish BR would promote better glute exercises! Squats do NOT shape the glutes nearly as well as bridging, hip thrusters, walking lunges, Bulgarian split squats, deadlifts and single leg deadlifts.

Anyways, here is the Healthy Advice for Week of August 11th (also posted by clicking on the link in the banner above).

FOR THE WEEK OF August 11th!
Until the day I can actually video the workouts I will list them instead. If you need an explanation of any of the exercises, go to, or for any lower body exercises the best place is to look is Bret Contreras's YouTube channel.
NOTE: (​Not all exercises are suitable for everyone and this or any other exercise program may result in injury To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this program assumes the full risk of injury resulting from performing the routines presented within this blog.)
(Yes, I have provided some affiliate links if you are interested, otherwise let us know what you use from home)! :)

Be sure to warm up first. This is a metabolic conditioning workout.

10 Burpees (with a push up)
10 Kettlebell Swings
10 Med Ball Slams
10 Med Ball Mountain Climbers (each leg)
10 Wall balls
10 Med Ball Russian Twists (each side)
Perform 50 skips (or high knees) in between each exercise.
Repeat for a total of 3 rounds.
Recipe -  Healthy Tuna Salad
One Can of Chunk Light Tuna in Water
Mix in 2 TBSP of Hummus
Add in chopped celery, carrots, tomatoes, black olives
Put into large Romaine Lettuce leaves - about 3 or 4 and EAT
Delicious and so EASY!
Pink Lemonade
Peel one organic lemon and put into blender with 2 cups of water
Add in 1/2 cup of frozen raspberries
Blend until smooth
Strain liquid into a bowl using a sieve or small strainer
Put strained liquid back into blender
Add one cup water and one cup ice
Add in 2 Stevia packets for sweetness
Blend up and Drink!
WATER! Are you drinking enough? I know we are all used to squeezing lemons or limes into our water for some flavor, but have you tried both and adding in a little orange?
Or slice up some cucumbers and leave them in ice water overnight. SO much better than I thought it would be.


Battle Ball: Get your own Wall Ball/Medicine Ball/Slam ball for only $55! then click on Fitness. :)

 Be sure to check in the next 7 days for the exercise challenges! :)


  1. I'm in on the challenge. I need to lose weigh (fat) NOW. Upping my protein by drinking pea protein shakes and will work out with weights even harder (and add the challenge!).
    Noticed that Lisa is in Canada guess she is back from Spain. She had mentioned before that she was posting a challenge in August...but I guess now she is doing the challenge with Edith? I'm looking forward to it.
    Any recommendations on HOW to lose weight, keep it off and shape up for a middle aged woman?

    1. I would highly recommend logging your food and eating at least 100 grams of protein a day. Go to a website called - if it fits your macros - and they have an online calculator to help you figure out how much you should be eating of what. Then log everything! People who log their food are highly more successful. Good luck and keep us posted!

  2. Thanks Gina,
    Looking at the website now! 100 grams of protein a day will a challenge, but I'm going to give it a try!

    1. Yes, aiming for 100 grams of protein will help build muscle and replace some of the fat and carbs you are eating. Try my links through Vita-Cost or Onnit Academy for protein powders to help you get in enough protein. Egg white omelets and fish are also easy ways to increase protein intake.