21 Days to Healthier Habits – FREE

This FREE online support group is designed to give you small, daily challenges that will make a BIG difference in your overall health and wellness. You could lose a few pounds too! Share this with your friends and family and let’s support each other on becoming healthier.

To join, please email me at fitkeri@gmail.com with SUBJECT: 21 habits

 

 

Plank Challenge

Plank Challenge

In the quest of reaching our full potential, which is our June focus, of course we have to talk about working on our bodies. Our challenge today is a Plank Challenge!

Plank are an awesome exercise move because it works all the muscles in your core, including the rectus abdominus (the “six-pack muscles” you can see), transverse abdominus, internal and external obliques, hips, and back. Planks help us stand upright & tall with good posture, improve balance & sports improvement and can also help with digestion & metabolism.

Plank Challenge: Hold a plank for one minute! 

Plank challenge

For proper form, your arms should be directly under the shoulders. Your entire body should be in a straight line from toes to head and the back completely flat, neither arched nor rounded. A slight pelvic tilt will help keep your back straight. Engage your core by pulling your belly button towards the spine, and hold.

You can also do these on your elbows or even drop to your knees. Whatever variation you decide to start with, just keep proper form and do your best!

Comment below and let me know how you did! 

Did you hold it longer than one minute?According to Wikipedia, “In April 2016 the world record for a front plank, resting on elbows, was set by former Marine officer and retired Drug Enforcement Administration (DEA) agent George Hood with a time of five hours, 15 minutes and 15 seconds. This was broken in May 2016 by Chinese policeman Mao Weidong who planked for eight hours, one minute and one second, who formerly held the record and regained it.” I CANNOT EVEN IMAGINE DOING THIS!!!

 

Time for Reflection

Reflection

Thank goodness for weekends, a time to recharge and spend time with family and friends. In our Reaching Your Full Potential series, we are talking about how to become our best selves and for days 4 & 5 (combined for the weekend) we are going to spend some time with reflection.

I know a lot of us spend Sunday as our rest day. It’s a great time to relax and spend time with family and friends OR just chill out by yourself and enjoy the silence. This is also a great time to reflect and review your week. How did you feel? How was your nutrition & how many treats/cheats did you have? Did you drink enough water? Did you miss any workouts? What are your victories and how do you need to improve? Were you able to increase weights or finally conquer a yoga move?

Write these down and be proud of your accomplishments, no matter how small. Also write down how you are going to improve or challenge yourself this coming week. Maybe you need to bump up your weights or try to give up sugar this week. Whatever it might be, write it down so that you are more likely to stick to it. I’d love to see your list, so write it down, take a picture and post in the comments! 

Reflective thinking

John Maxwell in his The 15 Invaluable Laws of Growth gives us some great thoughts on reflection and the power of the pause.

  1. REFLECTION TURNS EXPERIENCE INTO INSIGHT
    Most of us experience many interactions and activities every day. Some good and some bad.  I believe that we have to opportunity to learn from all our experiences. The key to doing this is to find time to reflect, to pause, and to process what we have been through. When we take the time to reflect, it allows us to filter out the distractions and focus on the learning part. Learning gives us insight into how we might respond when going through the same experience again.
  2. EVERYONE NEEDS A TIME AND A PLACE TO PAUSE
    Much of the time, we are in an environment that is influenced by many things that are beyond our control. It is imperative that we make time and find a place that we can reflect. How often are you driving down the road and have a great idea cross your mind? By the time you get to your destination, your mind has been filled with several more things and that original idea is gone forever. Finding a time and place to reflect allows us to record these thoughts and experiences and use them as a way to grow.
  3. PAUSING WITH INTENTION EXPANDS AND ENRICHES THINKING
    When you intentionally take the time to reflect, go into the reflection time with purpose. When we go into the reflection period with and expected outcome, the chances of success are much more likely. Be intentional about documenting what has been learned. Formulate a follow up activity and construct a framework on what to do with the learned insight.

 

Reflect upon your present blessings, of which every man has plenty; not on your past misfortunes, of which all men have some. -C Dickens

The Top 10 Reasons To Join My Team

True life changing results and new outlook on life are right at the top of the list

My personal journey has taken me down a course in life that is both wonderful, and at the same time completely life changing! The best way that I can describe the change in my life is both physically and now mentally…my entire outlook on life has changed for the better.

And now I want to give back! I want to make a difference! The best way that I know how is to spread the news, helps others, and be there for anyone that wants to take control of their lives and feel better than ever in the process.

What are the “TOP 10” reasons for joining my team?

  1. A chance to return physically and mentally to the “YOU” you use to know!
  2. Free coaching along your fitness journey!
  3. A fitness accountability partner in me directly and so many others just like you!
  4. Someone to listen, motivate and be there when you need them most!
  5. Access to the best workouts, meal plans and recipes to help you be a success!
  6. Discounts on Shakeology and any Beachbody Workout!
  7. A chance to become a Beachbody coach and help others – to make a difference in someone else’s life!
  8. A chance to start your own business!
  9. A chance to win fabulous trips and prizes!
  10. A chance for life changing, financial independence!
There are so many ways that being a part of Team Beachbody can help you, your friends, family members and the many others out there that will soon be your friends for life. Please just CONTACT me today if you’d like to hear more!

 

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