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Value add email series/Referral Driver email series

Email #1 Title: Weekly Challenge Week 1

Subject Line: *|FName|* - Welcome to the Live Life On Purpose weekly challenge!

Welcome to our FIRST Weekly Challenge! As a member of our fitness family I’ll be issuing weekly challenges to help you, and those who are on this journey with you, reach your fullest potential through health and fitness.

One of the most important things we can remember is to live life with intention; don’t just let life “happen”.

To live life with intention, we have to know where we want to go.

This week your challenge is to come up with your 2019 Bucket List.

You’re going to come up with 12 total items: one item for each month in the year. Every item doesn’t have to be big, but it does have to be something fun that gets you excited or inspires you.

It could be anything - from reading a book you’ve wanted to read, to finally planning and taking that trip of a lifetime.

This is your chance to change things up a little bit and live on purpose, with intention.

I'd love to know what's on your Bucket List!

If you’d like to share this weekly challenge with your friends and family so they can join, click the link below to share it on Facebook:

Click here.

PS: This will give anyone you wish access to my one month custom fitness plan. When they sign up you get credit towards your member appreciation program which goes towards any future programs you do with us.

Email #2 Title: Weekly Recipe Week 1

Subject line: Turkey Chili Recipe of the week!

Meal prepping can get monotonous. Are you looking for new ideas to mix it up? Check out this recipe I came up with and give it a shot this week. Let me know if you like it!

Turkey Chili

Ingredients:

● 2 lbs. ground turkey● 2 peppers, chopped (any color)● 1-2 large onions, diced● 1 tbsp. extra-virgin olive oil● 3 garlic cloves, crushed● 2 large carrots, chopped● 2 celery stalks, chopped● 1 x 15oz. can tomato sauce● 1 x 15oz. can diced tomatoes● 1 x 6 oz. can tomato paste● 1 x 28oz. can black beans (can reduce to 15oz. can)● 1 x 28oz. can kidney beans (can reduce to 15oz. can)● 2-3 cups water, add 2 then 1 or 2 more later as needed● Spices: 4+ tbsp. chili powder, 1 tbsp. (or more) paprika, 1 tbsp. (or more) cayenne, 1

tbsp. cumin, 1 1/2 tsp. celery seed, Himalayan salt (to taste), Red pepper flakes (to taste)

Directions: In a large pot, heat the oil and garlic. Next, add onions, peppers, carrots, and celery and sauté until golden. Add turkey and cook until lightly browned. Next, add everything else. Bring to boil and then simmer uncovered until sauce is thick for about 3 hours (add water and spices as desired).

Ps: Don’t forget to join my Facebook group where I share tons of tips, recipes and strategies to getting in the best shape of your life here.

Email #3 Title: Weekly Workout Week 1

Subject Line: *|FNAME|*, want to know the number one best kept secret to getting great results?

Have you ever thought to yourself why the people in the best shape typically workout on the weekend?

I know what you’re thinking…

You already worked out this week…

You may not have been perfect with your diet, but you made a few positive strides or at least put a plan in place to start next week…

You had a long week with work and life…

Or maybe you already have plans to relax this weekend…

Well you know those people who workout on the weekend who seem to be in great shape do it for a reason. They learned a while ago that success isn’t in 99% of their effort, it’s in the last 1%. It’s not until the last couple reps of the exercise where the muscle is forced to grow, and the same is true for what you do week in and week out.

There’s nothing wrong with taking a weekend off, and you deserve to treat yourself after the work you put in this week towards reaching your goals.

But I also know that you joined this challenge because you are serious about getting results.

So here is a workout I crafted to make it super easy for you to get a great workout in fast so you can get back to enjoying the rest of your weekend. I promise, you’ll thank me later ;).

After you complete the workout, let me know by posting on our Facebook page. Just click the link below:

Click here.

Complete 3 rounds with an emphasis on POWER (take your time).

Warm-up and cool down for 5-10 minutes each.

● 30 Rotational Squat Jumps

● 30 Reset Push-ups

● 30 Flutter Kicks

● 30 Marching Glute Bridges

● 100 Meter Run

PS: If you need to regress any of these movements, give me a shout! I’ll be more than happy to give you some alternative movements if needed.


Subject Line: Wheel of Success Weekly Challenge

We can all use a little more balance in our lives. If we’re too focused on our careers or other areas in our lives, our own bodies tend to take a back seat. In fact, it’s usually the first thing to go.

There are so many aspects of life we’re juggling on a daily basis: careers, family, faith, lifestyle, finances, etc.

So where do you start? The first step is to IDENTIFY the areas of your life you need to work on.

There’s an invaluable exercise called “The Wheel of Life.” It’s used by some of the most successful people in the world- and this one is from Darren Hardy, editor of Success Magazine.

By answering a few questions, it will help to identify the areas in your life you may need to start paying closer attention to.

The idea behind it, is that if your life was a “wheel” and each of the spokes are areas of your life (family, financial, lifestyle, etc)…would your wheel turn smoothly?

Or will it be a really bumpy ride?

Let’s find out: Your challenge this week is to print out the “Wheel of Life” worksheet and complete it (will take just a couple of minutes). I promise this will be eye opening!

Click this link for the worksheet: http://go.success.com/pdf/DB10_worksheet_set_4.pdf

Make sure to share ONE area that you’re committing to making a change in this week and one action step you’re going to take to make it happen. Click the link below to share on your Facebook.

Click here.

PS: This will give anyone you wish access to my one month custom fitness plan. When they sign up you get credit towards your member appreciation program which goes towards any future purchases you make with me.


Subject Line: Buffalo Lettuce Bowl recipe of the week!

Check out this recipe one of our clients shared they started using that is absolutely delicious! Give it a shot and let us know what you think.

Ingredients:

● 4 carrots, chopped up

● 4 celery stalks, chopped up

● 2 cloves of garlic

● 2 chicken breasts cut into bite size pieces (1lb)

● ¼ cup of hot wing sauce

● 1 tbsp onion powder

● A little cayenne pepper

● 3 tbsp of lite blue cheese crumbles

● 1 tsp of olive oil

● Butter lettuce

● Chopped scallions

Instructions:

Heat olive oil in a sauté pan. Add carrots, celery, garlic and pinch of salt. Cook for four to five minutes.

Add chicken and season with salt, pepper, onion powder and cayenne powder. Stir everything together and cook for about 3 minutes (the chicken is small and will cook fast… do not let it overcook or else it will get tough!).

Once the chicken is almost cooked through, add the hot sauce and cook for another two minutes or until the sauce is hot and the chicken is cooked through.

Shut the heat off, stir in the blue cheese (optional) and chopped scallions.

Scoop into butter lettuce bowls and enjoy! (serves 4)



Subject Line: first downs lead to touchdowns

We are here at the end of another week and I want to make sure you are closer to reaching your goal this week than you were last week.

In football the score is determined by touchdowns and field goals. Basically getting the ball to the end zone.

In fitness it’s seeing changes in pounds and inches…

While most focus on touchdowns great coaches know it comes down to first downs. If you can continue to move the ball down field you will eventually get a touchdown even if you are just starting out.

The same goes for your fitness so here is your guaranteed first down workout this weekend.

Knock this out and let us know on Facebook by clicking the link below.Click here.

Complete one round in your best time with proper form.

Warm-Up and Cool Down well 5-10 minutes each.

● ¼ Mile Run

● 100 Butt Kicks

● 90 Flutter Kicks (45 each side)

● 80 Moving (laterally) High Knees

● 70 Mountain Climbers (1:1)

● 60 Low Side Shuffles (30 to the right, 30 to the left)

● ¼ Mile Run

● 50 Jackknives (25 each side)

● 40 Walking Lunges (20 each side)

● 30 Russian Twists (1-1)

● 20 Squats

● 10 Sit-ups

Ps: If you need to regress any of these movements just give me a shout and I’d be more than happy to help.


Subject Line: Does the early bird really get the worm?

What’s your morning routine like?

Do you hit the snooze button once, then twice, then before you know it you’re almost out of time to get ready?

You take a quick shower, hurry to get dressed, pack your bags, and run out the door for work…and you don't fully wake up until you've finished your cup (or 3) of coffee.

What if I told you that some of the most successful people on the planet start their day with exercise as part of their daily morning routine?

What if you knew that new research has shown that morning exercise leads to lower cravings throughout the day?

Or that morning exercise will give your brainpower a boost throughout the day?

This week I challenge you to Rise & Exercise FIRST THING in the morning at least ONCE this week.

That can include coming to one of our fitness classes, running 30 minutes outside your home, jump rope, or even some light stretching or foam rolling at home.

This will wake up your body & mind, and give you the ENERGY to take on your day.

If you accept this challenge, PROVE it by Click the link below to share on your Facebook.

Click here.

PS: This will give anyone you wish access to my one month custom fitness plan and when they sign up for a free pass you get credit towards your member appreciation program which goes towards any future programs you do with us.


Subject Line: Grilled Spicy Shrimp with Lime Recipe of the week!

This one is from one of our seafood loving clients who found a great way to make it easy to make and delicious all at the same time! Give this one a shot and let us know what you think.

Ingredients:● 3/4 tsp. sea salt● 1 tsp. paprika● 1/2 tsp. ground cumin● 1/2 tsp. curry powder● 1/8 tsp. cayenne pepper● 1/8 tsp. cinnamon● 2 lb. large shrimp, peeled and deveined● 2-3 limes● fresh cilantro

Instructions:

To make the seasoning, mix together the salt, paprika, cumin, curry powder, cayenne and cinnamon. Sprinkle over shrimp and toss to combine.

For grilling: Preheat your grill on medium heat and spray with cooking spray to prevent shrimp from sticking. Thread shrimp on skewers and place on grill for 1 to 2 minutes (until pink) then turn over and cook an additional 30 seconds to 1 minute, depending on how you like them. Squeeze lime juice over top and garnish with chopped cilantro, if desired.

For pan frying: In a large skillet, melt about a tablespoon of light butter over medium-high heat. Add shrimp and cook, stirring occasionally for about 3 to 5 minutes. Shrimp should be opaque throughout. Squeeze lime juice over top and garnish with chopped cilantro, if desired. Enjoy!



Subject Line: Hey *|FNAME|*, reach your peak this week with this!

It’s that time again…. Yes it’s time for your weekend warrior workout!

I know what you’re thinking....

Great another workout and another thing I have to do.

BUT… here is another way to look at it…

When you joined our fitness family you joined for a reason and we made a commitment to you when you joined. That commitment is to walk with you side by side until YOU WIN.

Part of winning is doing the work we don’t always want or have the time to do. That’s why I wanted to give you a fun and effective workout for you to knock out this weekend to put another “W” underneath your belt.

Knock this out and let me know on Facebook by clicking the link below.

Click here.

Complete 6 rounds. Focus on Power.Warm-Up and Cool Down well 5-10 minutes each.

● 10 Squat Jumps● 10 Pike Pushups● 10 Push Presses with DB/KB (Each)● 10 Dips

Ps: If you need to regress any of these movements don’t hesitate to reach out and I’d be happy to help.


Subject Line: Don’t be this statistic…

Did you know that nearly half of everyone who commit to joining a gym quit within the first 30-45 days?

That’s a HUGE percentage of people who were fired up for change, but did not have a strong enough accountability system or put the right plan in place to make their fitness dreams a reality.

A great quote to remember is: “If you fail to plan, then you plan to fail.

This week, your challenge is to reignite your excitement for your fitness dream.

Challenge: Reach out to 3 people you know- either with a coworker, a family member, or a friend and share one of your fitness goals with them!

Take it a step further and create an action plan for 7 days for how you’re going to move closer to this goal. Share your plans with your new accountability partners!

If you’re in for this challenge, say “I’m IN!” and share one of your action steps by clicking the link below to share on your Facebook.

Click here.

PS: This will give anyone you wish access to my one month custom fitness plan and when they sign up you get credit towards your member appreciation program which goes towards any future programs you make with us.


Subject Line: 7 Minute Paleo Apple Crumb Dessert Recipe

Here is a great alternative if you have a “sweet tooth” to try out this week. Enjoy ;).

Apple Filling:

● 1 apple, peeled, cored, and sliced

● 1/2 lemon, juiced

● 1 tsp water

● 1/2 tsp cinnamon

Crumb Topping:

● 1/2 cup almond meal

● 1 tsp raw honey

● 1 tsp coconut oil

● Dash Himalayan sea salt

● 1/4 tsp cinnamon

Instructions:

1. Preheat oven to 3502. Place chopped apples in a microwave safe bowl and add cinnamon, lemon, and water

3. Microwave for 1 minute, then mix and microwave for another 1 min

4. Mix and microwave for a remaining 30 seconds or until soft- set aside

5. In a bowl combine topping ingredients until crumbly

6. Place on a baking tray and bake for 5 minutes

Place apple filling in shooter glasses and layer with crumb topping



Subject Line: Are you ready to climb the mountain?

Rise and Grind it’s weekend warrior workout time!

This week I’ve got a workout that you can do anywhere that will mix up your current routine.

This one is called the “Mountain” ;). Click the link below to let us know you completed this weekends workout and to let your supporters know you did as well.

Click here.

Complete one round.


● 400m Run (200m forward, 200m backwards)

● 50 Mountain Climbers

● 300m Run (150m Forward, 150m backwards)


● 200m Run (100m forwards, 100m backwards)


Ps: If you need to regress any of these movements just reach out and I’d be happy to help.


Subject Line: Beet the Odds of bad health with this!

I read a Huffington Post article last month about how underappreciated beets are.

Now- you may love them or hate them, but they can do AMAZING things for your body.

They’re not only loaded with vitamins and minerals, but they’ll help prevent certain cancers, boost your immune system, cleanse your body, detox your liver, and can even enhance your mental health.

They’re also a high source of energy and can actually help your body respond better to exercise by helping oxygen flow more easily through your blood vessels.

And…since beets are in season this month, your challenge this week is to try one or more new recipes using beets!

Need some ideas? Here are some great ideas to get you started:

● Try using beets in a juice like this one: http://www.eatingwell.com/recipes/ginger_beet_juice.html

● Roasted Beets: http://www.foodnetwork.com/recipes/ina-garten/roasted-beets-recipe.html

● Beet-Inspired Hummus: http://minimalistbaker.com/roasted-beet-hummus/

Do you accept this BEET CHALLENGE!? click the link below to share on your Facebook.

Click here.

PS: This will give anyone you wish access to my one month custom fitness plan and when they sign up you get credit towards your member appreciation program which goes towards any future programs you do with us.


Subject Line: New soup recipe!

In honor of the beet challenge this week I wanted to give you a fun way to take part with a great tasting recipe. Enjoy ;).

Ingredients:

● 1 tbsp. olive oil● 1 white onion, thinly sliced into half moons● 1 clove of garlic, chopped● 1 lb. beets, peeled and cut into match sticks● 2 small bulbs of fennel, quartered, cored, & sliced● 1 bay leaf● 2 whole cloves● 4-6 cups of veggie stock● Salt and pepper to taste● Garnish: plain Greek yogurt and chives (optional)

Instructions:

Heat olive oil in a large pot over medium heat. Stir in onions along with a pinch of salt and allow to cook for about 8 minutes or until onions are translucent.

Stir in garlic, beets, and fennel. Cook for another five minutes and then add in the veggie broth. You want to add just enough broth to cover your veggies.

Toss in the bay leaf and cloves (you will be fishing these out later, so if you have a piece of cheesecloth to wrap them in you can save yourself the effort later!).

Bring everything to a boil then reduce to a simmer and cook for about 25 minutes or until veggies are tender.

Remove bay leaf and cloves and serve yourself a nice big bowl.

Top with a dollop of plain Greek yogurt and some fresh snipped chives… enjoy!!

Makes about 6 cups.



Subject Line: The Final Countdown...

As you start to count down towards enjoying your weekend. I thought it would be appropriate to give you your weekend workout with the same theme.

After you knock this workout out this weekend and go to enjoy your hard earned weekend. Click the link below to let me and your supporters know you are just that much closer to reaching your goals ;).

Click here.

Complete 8 Rounds


● 8 Rotational Squat Jumps (180°)

● 7 Walking Lunges (each side)

● 6 Hollow Snaps (mod as necessary)

● 5 Pushups

● 4 1-legged Glute Bridges (4/side)

● 3 Dips

● 2 Inchworms

● 1 Burpee

Ps: If you need any help modifying these movements don’t hesitate to reach out.


Subject Line: Pay it forward challenge

I want you to know something…

You deserve to feel special.

That’s why this week we’re doing the “Share It Forward Challenge.”

You might be familiar with the "Share it Forward" Facebook post that went viral a while back.

If the concept is new to you, it’s an unexpected act of kindness to make someone you know (or don’t know) feel special!

Your Challenge this week is to “Pay it Forward” to a friend, family member or co worker.

1. If you are inspired, see somebody working really hard or seeing amazing progress click the link below to acknowledge them on Facebook.

Click here.

2. If you are the person that is recognized, it is now your turn to do the same for somebody else (not the person who recognized you)… i.e. sharing it forward. Please do this within 24 hours or sooner.

3. Post any time! My goal is to have multiple chains going at the same time.

4. Remember, if you have been recognized, it is now up to you to recognize a different person!

5. Please 'tag' the person in your post so they see it!

Let’s make someone feel a little extra special this week! ☺

Are you IN for this challenge?!

Looking forward to seeing your posts!



Subject Line: New healthy soup recipe

Looking for new soup ideas? Give this one a shot and let us know what you think.

Cheers ;).

Ingredients:

● 3 lb. butternut squash, peeled, seeded and cut into chunks (about 8 cups)● 2 tbsp. extra virgin olive oil● 2 onions, chopped● 2 apples, peeled, seeded and chopped● 1 tsp. kosher salt● ½ tsp. black pepper● 4 cups low sodium, organic chicken broth● ½ tsp. curry powder

Instructions:

Preheat oven to 425.

Divide squash, onions and apples in two rimmed baking sheets. Drizzle one tablespoon of olive oil over each tray of fruit and veggies and seasons with salt and pepper. Gently toss all the ingredients together until they all have a light coating of olive oil and seasonings.

Roast for 30 minutes, flipping halfway through.

Once the ingredients cool to room temperature, put them in the blender (one tray at a time) and add two cups of chicken broth and ¼ tsp. curry powder. Blend for 30-60 seconds or until the soup is rich and creamy.

Pour into a large pot and repeat with the second tray.

Warm the soup over a medium-high heat until heated through. Adjust the seasonings and enjoy!

Makes 6 cups (4-6 servings).



Subject Line: More Kettlebell… More Kettlebell *|FNAME|*

One of the best tools that fitness professionals have been using to get their clients in the best shape is Kettlebells (you know the ball thingy with the handle on it).

Why is this so effective?

Well simply put the more muscles you get involved in your movements, the more calories you burn and the more you strengthen your core. Kettlebell exercises do just that and are a great way to boost your results.

So in honor of your weekend warrior workout here is a simple workout to get you just that much closer to reaching your goals.

Click the link below to let me and your supporters know that you knocked out this weeks weekend warrior workout.

Click here.

Strictly kettlebell work, each movement will transition into the next.


Complete 2-3 rounds.

● 30 Swings

● 20 Goblet Squats

● 10 Overhead Presses (2 arm)

● 30 1-Arm Swings (15each)

● 20 Swing Cleans (10 each)

● 10 Overhead Presses (1 arm, 5 each)

● rest as long as needed before second round

Ps: If you need to regress any of these movements just reach out and I’d be more than happy to help.


Subject Line: 7 minute mobility and flexibility commitment!

Everyone knows how important stretching is, but most don't do it every day.

It’s one of those things most of us don’t think about unless we start experiencing pain or tightness somewhere in our body.

But… rather than thinking of stretching just as “injury prevention” or as a “have-to” task, what about thinking of it as a way to improve performance?

How about as a way to reduce stress?

How about to help you feel more energized throughout the day?

Now that I have your attention - mobility & flexibility exercises can be done whenever, wherever.

Your challenge this week is to get in a minimum of seven minutes DAILY of mobility/flexibility work for the next 7 days (starting today!)

When can you get this done?

● watching TV

● while on a conference call

● when you wake up in the morning

● right before bed

● while you’re sitting at your desk!

You have 96 increments of 15 minutes in a 24-hour day. Use half of one of those for this challenge and you will see an improvement in your performance, stress levels, and feel less pain during the day.

Are you in for the 7-minute mobility and flexibility challenge?! Click the link below to share on your Facebook to invite your friends to join you.

Click here.



Subject Line: Salmon & Dill Frittata recipe of the week!

If you love fish then this is a great way to prepare salmon in a fun way. Let us know what you think.

Enjoy..

Ingredients:

● 2 big leeks, sliced lengthwise and cut into half moons● 1 cup asparagus cut into ½ inch pieces● 4 eggs● 6 egg whites● Splash of 1% milk or other non-dairy milk● 2 tbsp. of chopped dill● 2 oz. smoked salmon, cut into thin strips● Cooking spray● Salt and pepper to taste

Instructions:

Preheat oven to 400.

Coat a 10-inch non-stick sauté pan with cooking spray and heat over a medium flame. Add leeks and sauté for about ten minutes or until translucent and tender. Stir in asparagus and a splash of water, pop a cover on a cook about four to five minutes or until the asparagus is just tender.

In the meantime, combine eggs, egg whites, milk, salt and pepper in a large bowl. Wisk well before stirring in the dill and salmon.

Pour egg mixture into sauté pan with the leeks and asparagus. Pop it all into the oven for 20 minutes and enjoy!! (Serves 4)



Subject Line: Hey *|FNAME|*, are you ready to get POWERED Up?

It’s that time again - where you get to decide if you are willing to go that extra mile this weekend. Literally you get to decide if you want to go the extra mile with this weeks weekend warrior workout.

This will be one you will want to shout out after you complete it and you will deserve the recognition for it. Click the link below to let me and your supporters know you are ready to get POWERED Up this weekend

Click here.

Complete 4-6 rounds


● 10 Split Squat Jumps (5 per side)

● 10 Hand Release Pushups

● 20 Side Plank (touch hip to ground and bring back up) (10 per side)

● 20 Double-Unders

● 400m Run



Subject Line: *|FNAME|*,when’s the last time you did a handstand?

You probably thought right after reading the challenge title that standing on your hands is not possible.

That is completely false! Even if you aren't a seasoned gymnast, acrobat, or yogi, you can start working towards handstands.

Flipping your body upside-down is actually wonderful for your body.

It helps by increasing circulation to the upper body and relieving the constant pressure placed on your lower half. It feels great- and you’ll always feel lighter, refreshed and rejuvenated after a little handstand practice session. :)

Some additional benefits of handstands:

● Increased upper body and core strength and stability

● Great for strengthening and stabilizing fingers, hands, wrists, elbows, shoulders, and your entire core

● Increased body and limb spatial awareness

● Can even boost your mood and help to regulate your metabolism

Your challenge is to do a little handstand practice EACH day this week!

Here’s a great post on handstand progressions that will walk you through all of the steps: http://www.nerdfitness.com/blog/2013/10/24/how-to-handstand-better-than-luke-skywalker/

Have fun with this challenge!? Are you in for giving it a try!? Click the link below to share on your Facebook to invite your friends and family to join you.

Click here.



Subject Line: Brand New Recipe!

Here is a fun tasty recipe to mix in some extra veggies into your week. Let us know what you think.

Enjoy.

Ingredients:

● 1 lb. baby artichokes● 2 tbsp. extra virgin olive oil● Juice from a big lemon (2 tbsp.)● 2 cloves crushed garlic● Sea Salt and pepper

Instructions:

In a medium bowl combine extra virgin olive oil, lemon juice, garlic, and a pinch of salt.

Trim your artichokes. Cut off 1/3 from the top of the artichoke, trim the stem and then remove any and all tough outer leaves and peel until you see the tender inner leaves that are a nice light pale green.

Slice the artichoke in half and toss in olive oil mixture.

Heat a medium non-stick sauté pan over a medium-high heat. Toss artichokes and mixture into the pan and season with salt and pepper.

Cook for about 3 minutes, or until the artichokes are lightly browned. Add a splash of water to the pan and cook for another 2 minutes.

Remove the lid and flip all the artichokes, add another splash of water to the pan and cover for 2-3 minutes again. Remove the lid and allow the rest of the water to evaporate while artichokes get a nice light browning on the opposite side.

Your artichokes are done when they can be easily pierced with a fork or knife.

Serve with fresh lemon and enjoy!



Subject Line: The 5:15 Special!

As you check out from work this week and make plans for the weekend, I wanted to make sure you got my workout I made special just for you ;). It’s 5 rounds with all reps either being 5 or 15 thus the 5:15 workout (I know I am so clever).

Let me and your supporters know you are down for the 5:15 weekend warrior workout by clicking the link below

Click here.

Complete 5 rounds as quickly as you can with proper form.


● 5 Burpees

● 15 Reverse Crunches

● 5 Pushups

● 15 Slow Flutter Kicks (15 per side)

● 5 Reverse Lunges (5 per side)

● 15 Crab Toe Touches (15 per side)

● 5 Lateral Lunges (5 per side)

● 15 Bicycle Crunches (15 per side)



Subject Line: Is your sweet tooth keeping you away from your dream body?

Who's ready for this week’s challenge?! No dessert after dinner for a WEEK!

That means no chocolate, glass of wine, beer, candy, cake, ice cream, etc. after you have your final meal of the day. Hot herbal tea is allowed.

Eating dessert after dinner is usually a habit. Just like you've trained your body to be hungry during certain times of the day, your body will crave sugar at night if this is something you do regularly.

Many times, late-night sugar cravings can be caused by emotions when you aren't even hungry. Most likely… you’re tired, bored, or even upset about something.

Late-night eating can be a big obstacle- especially if you are trying to lose weight or create healthier eating habits.

What to do instead?

● Brush your teeth right after dinner. You won't want to eat again after brushing.

● Keep busy! It’s not uncommon for people to get bored at night - watch TV and mindlessly eat snacks. Replace those activities with something productive…like spending more quality time with your family, going for a walk, or reading a book.

● Step away from the kitchen. Eliminate the power of suggestive treats by going somewhere else in your home.

● Get the treats out of the home. Studies have shown (not that we needed a study to prove this!) that your will-power is strongest at the beginning of the day, and gets weaker throughout the day. Purge any sweets from the kitchen so you don't have to put your will-power to the test.

Are you IN for the “No Dessert After dinner” Challenge!? Click the link below to share on your Facebook to see who’s in with you.

Click here.



Subject Line: Healthy snack recipe!

Here is a great healthy snack you can substitute for this weeks no dessert challenge. Let us know what you think.

Enjoy.

Ingredients:

● 1 lb. Brussels sprouts, trimmed and halved

● ½ lb. seedless red grapes, halved

● 1 tbsp. extra virgin olive oil

● 2 cloves crushed garlic

● ½ tsp. kosher salt

● ¼ tsp. ground pepper

● 1 tbsp. balsamic glaze

Instructions:

Preheat oven to 400 degrees.

Combine Brussels sprouts, grapes, and garlic in a large bowl. Drizzle with extra virgin olive and season with salt and pepper. Toss everything together until the Brussels sprouts and grapes have a nice light coating of the olive oil and seasoning.

Spread everything out on a rimmed baking sheet and roast for 25-30 minutes, flipping half way through, until Brussels sprouts are golden brown.

Transfer to your favorite serving dish and drizzle with 1 tbsp. balsamic glaze. Enjoy! (serves 4)



Subject Line: When’s the last time you ran?

When’s the last time you ran? I don’t mean on a treadmill or around a track…

I mean really RUN like we all did when we were kids…

When’s the last time you did something active and associated it with fun vs. another thing you had to do?

Well this weekend it geared towards getting some movement in but, making it fun!

Click the link below to let me and your supporters know you are down for the Run it Out workout this weekend.

Click here.

Complete 3 Rounds!


● 100 Meter Run

● 20 Superhero Lunges

● 200 Meter Run

● 10 Superhero Lunges(10 each)

● 300 Meter Run



Subject Line: How to hack inspiration and make it work for you

How many times a day do you look at your phone?

The average person checks their phone 110 times a day! In the United States - we spend 150 minutes (over 2 hours) looking at our phone.

How much time do you spend looking at your computer screen?

Studies show we spend an average of 103 minutes a day in front of our computer screen.

And now for television - 147 minutes a day!

We’re spending a staggering 7.4 HOURS EVERY DAY looking at screens.

Click here for the study: http://bgr.com/2014/05/29/smartphone-computer-usage-study-chart/

I'm not challenging you to change those habits, yet…

But…what if every time you looked at your screen, you got INSPIRED?

It’s so worth the 30 seconds it will take. If you like the challenge, I’d recommend rotating your

picture out every so often!

This week I challenge you to change the background of your phone AND your computer/tablet to an inspirational photo.

Then, share that photo with your friends and family by clicking the link below to share on your Facebook.

Click here.

Are you in?



Subject Line: Strawberry, Banana and Avocado Smoothie Recipe

Here is a great breakfast or post workout smoothie to try out this week. Feel free to throw some protein in as well.

Let me know what you think.

Ingredients:

● 2 cups frozen strawberries

● ½ medium banana

● ½ cup plain Greek yogurt

● ¼ - ½ avocado, peeled and pitted

● 2 cups unsweetened almond milk

● 1-2 teaspoons pure maple syrup

● 1 scoop protein powder (optional)

● Water if needed

Instructions: Combine ingredients in a blender and blend until smooth



Subject Line: Are you gym strong or COUNTRY strong?

Have you ever met someone who was just freakish strong even though they may not have looked like it?

How would you like to be able to lift or move anything that life decided to throw at you?

Well this weekends weekend warrior workout is crafted just for that. It’s called “the Farmers Favorite”.

Click the link below to let me and your supporters know you are down for the Farmers Favorite workout this weekend.

Click here.

Complete 2 Rounds

Warm-Up and Cool Down well 5-10 minutes each

● Farmer’s Carry 100 steps (If one DB/KB, Suitcase carry 50/side)

● 30 Kettlebell Snatches (15 per side)

● 30 Singles Racked Squats (15 with bell on each side)

● Farmer’s Carry 100 steps (If one DB/KB, Suitcase carry 50/side)

● 10 Kettlebell Shoulder Presses (10 each)



Subject Line: How going green leads to getting lean

This may be one of your toughest challenges to date!

Your Challenge: Instead of drinking the loads of artificial colors and flavors, we’re going to celebrate by eating something NATURALLY GREEN at every single meal this week.

Yep- you heard right! EVERY. SINGLE. MEAL!

We all know how important it is to eat our greens…and this is the perfect challenge to become aware of how many greens you truly ARE eating each day.

It’s the chlorophyll in the plants that turn our food green. And…this little chlorophyll molecule is pretty amazing.

When consumed, it will increase blood cell production, improve oxygenation, detoxification, and circulation in your body. It’s also known to help prevent certain types of cancer.

Green vegetables and fruits are loaded with vitamins and minerals that go to work in your body.

This challenge is going to take a little planning and prep work.

Some ideas for green foods to add to your plate:

● Avocado, Artichoke, Asparagus

● Green Apples, Kiwi, Grapes, Limes

● Arugula, Spinach, Kale, and other Greens

● Broccoli, Celery, Cucumber, Zucchini

● Don’t forget herbs like Basil, Parsley, & Thyme!

Are you up for the go green challenge of eating something naturally green at every meal!? click the link below to share on your Facebook to invite your friends and family to join you.

Click here.



Subject Line: Avocado BLT Egg Salad Recipe

Check out this weeks great lunch substitute recipe. Let me know what you think.

Enjoy.

Ingredients:

● 1 avocado

● 6 hard-boiled eggs

● 3/4 cup grape tomatoes, cut in halves

● 4 strips bacon, cooked until crispy

● 1/2 cup scallions, chopped

● 2 teaspoon ground garlic

● 1/2 teaspoon Sea Salt and, more to taste

Instructions:

1. Make your hard-boiled eggs. Once done, peel, place in refrigerator and let cool.2. While they are cooking, make bacon using your desired method and cook until crispy.

3. In a medium bowl combine eggs, avocado, garlic and salt; smash with a fork until combined.

4. Add in bacon pieces, tomatoes and scallions. Mix well.

5. Taste and add additional salt and ground garlic as desired.

6. Serve over fresh spinach or lettuce or in lettuce wraps!



Subject Line: Can you do just one more round this week?

Before you hang up the towel for the week I wanted to make sure you got this killer workout I put together for you. This by far is one of the best ones to date to shred body fat while making it fun. Best part is you only have to do ONE round (now if you are feeling bold you can always do more “wink wink… elbow elbow”.

Click the link below to let me and your supporters know you are down for the Farmers Favorite workout this weekend.

Click here.

Complete Once


● ½ Mile Run

● 40 Lateral Bounding (20 each side)

● 30 Rotational Walking Lunges (15 each side)


● 10 Flutter Kicks (10 each)

● ¼ Mile Walk



Subject Line: 7 tips to spring clean you body

We’re going to Spring Clean our BODIES!

All this means is we’re going to eliminate eating processed foods, drink a lot of water, and focus on eating “clean” this week.

By doing this, you’ll be eliminating toxins, getting rid of sugar cravings, and basically helping your body reset itself.

There’s a lot going on during this challenge, so pay close attention to the rules…

Spring Cleaning Rules:

1. Green Smoothie for Breakfast: This will get your day off to an energizing start!

Here’s a great recipe to try: In a blender, place 4 ice cubes, 6-8 oz. water, 1 huge handful fresh baby spinach, 1 heaping tsp. cacao powder, 1 handful frozen blueberries, 1/2 frozen banana, and 1 pitted medjool date, and 1 scoop of protein powder. Blend and enjoy! (You can use this one or any recipe with greens in it!)

2. Drink at LEAST 1/2 your body weight in ounces of water each day. Water consumed during your workouts does not count towards your daily total.

Keep it interesting. Find a fun glass that you like and switch it up by adding sliced cucumber, strawberries, lemon, orange slices or other natural flavors to your water.

3. Have a large salad for lunch. Load it up with veggies- as much as you want. Add about 4-6 ounces of protein (chicken, turkey, etc.) Stay away from the iceberg- as it contains less nutrients and more water than spinach or a baby greens mix.

For dressing, squeeze a fresh lemon over your salad. If that won’t cut it for you, make a vinaigrette.

Here’s a great recipe: 1 cup extra virgin olive oil, ⅓ cup good quality aged balsamic vinegar, 1 Tbs. dried parsley, ½ tsp. sea salt, Freshly ground pepper to taste, 1 Tbs. honey mustard (organic if possible), 1 garlic clove, passed through a garlic press or minced (optional). Add all ingredients into a bowl & whisk until thick and creamy.

4. Dinner: A palm sized portion of a grilled/baked/steamed protein (like chicken or fish) and 2 servings of vegetables.

5. Get 6-8 hours of sleep every night. Make an effort to go to bed earlier if you’re not getting enough sleep. Rest and recovery is critical for your body to get the most out of your 5-day detox.

6. Exercise for at least 30 minutes for 3 or more of the next 7 days.

7. Other Basics:

● Caffeine: limit to 1 cup (and have green tea if you do).

● Need a snack: Apple with 1 Tbs. Almond Butter (NOT peanut butter), handful raw nuts, or Fresh veggies with 2 Tbs. homemade guacamole

● No dairy

● No Wheat products of any kind- breads, pasta, cookies, cakes, etc.

● Focus on the OUTCOME of what you want. Focus on feeling good, healthy, and energetic. Don’t focus on foods that will distract you from your goal.

That’s it! Not so bad, right!?

Are you IN?!

Click the link below to share on your Facebook to invite your friends and family to join you.

Click here



Subject Line: Spring Clean Veggie Soup

In honor of your “spring clean” challenge here is an easy to make tasty soup recipe. Let me know what you think.

Enjoy.

Ingredients:

● 1 onion, cut into quarters and thinly sliced● 1 bulb of fennel, cored and sliced● 3 gloves of garlic, minced● 6 cups of cold water● 2 large tomatoes, cored and cut into chunks● 1 yellow squash, quartered and sliced● 1 green squash, quartered and sliced● 1 15 oz. can of kidney beans, rinsed and drained● 2 cups of green beans● 2 tsp. of olive oil● Salt and pepper to taste

Instructions:

Heat olive oil in a large pot over medium high heat. Add onion and a big pinch of salt and sauté until the onions begin to brown around the edges, about 5 minutes.

Stir in the fennel and garlic and sauté another 5 minutes or so, or until the fennel is tender.

Add tomatoes and about 6 cups of cold water. Give it another pinch of salt and pepper here, then crank that baby to high and bring to a boil. Once boiling, reduce the heat and simmer for about 20 minutes.

Add squash, green beans, and kidney beans. Simmer until veggies are tender, about 10 minutes. (Serves 6)



Subject Line: Make room for more this week with this

Have you ever splurged on a meal you’ve been craving just to immediately regret it as soon as you finish? Well you’re not alone and it’s pretty common with a lot of our clients we work with.

What if I told you that it was ok to have that meal? Now given you did the work this week and have been following the plan of course, but what if you were able to give yourself permission to treat yourself?

Well here’s how you earn the right to do so. Do this workout and create the room to have that meal you’ve wanted. I’ve even called this workout “The Burpee Sandwich” workout. Trust me you will earn those calories but, you’ll thank me later ;).

Click the link below to let me and your supporters know you are down for the Burpee Sandwich workout this weekend.

Click here.

2 Rounds, focusing on Endurance, do your best to not stop

Rest 2-4 minutes between rounds


● 10 Burpees

● 100m Sprint

● 10 Burpees

● 200m Sprint

● 10 Burpees

● 300m Sprint

● 10 Burpees

● 400m Sprint

● 10 Burpees

Ps: If you need to regress any of these movements just reach out and let me know and I’d be more than happy to help.

Email #37

Subject Line: Pistol Squat Challenge!

First - what is a pistol squat? It's basically a one-legged squat that requires a lot of strength, flexibility and balance to perform correctly.

Before you give me that “no way” face, I’m going to show you different exercises you can use to progress if you’re not quite there yet!

This one exercise can help improve your overall strength, core stabilization and stability. It even helps improve your flexibility and mobility - and that’s why we’re going to practice this week.

Pistol squats can be especially important for endurance runners because they generally need to develop more hip and knee stability.

They aren't easy. But they are doable with PRACTICE!!

I found a great article that will show you a video and picture of all of the different modifications for pistol squats.

Here’s the article: http://breakingmuscle.com/strength-conditioning/whats-preventing-you-from-doing-pistol-squats-how-to-progress-pistols

Ready for some pistol practice this week? Your Challenge is to work on Pistol Squats 2-3 days this week!

Make sure you warm up really well. Then, start with the first body weight squat in the series. Perform a few repetitions 5-10 (or as many as you need).

If you’re able to complete the exercise correctly with proper form and without any pain, you can move on to the next exercise in the progression.

Make sure to give yourself ample rest between exercises.

That’s it! Are you in for this week’s Pistol Challenge!?

Click the link below to share on facebook to invite your friends and family to join you.

(insert link)

PS: This will give anyone you wish access to join you at the gym and when they sign up for a free pass you get credit towards your member appreciation program which goes towards any future purchases you make with us ;).

(sign off)

(Signature/contact info)

Email #38

Subject: Spanish Eggplant dip recipe of the week!

Here’s this week’s recipe of the week. Give this a shot and let me know what you think :).

Ingredients:

● 1 eggplant, cubed

● 1 large onion, sliced

● 4 cloves garlic

● 1 tbsp extra-virgin olive oil

● 1/4 cup water, more as needed

● 2 cups diced organic tomatoes , or diced tomatoes of choice

● 1 tbsp apple cider vinegar

● 1 tsp raw honey

● 1 tbsp parsley, chopped

● 1 1/2 tsp cumin

● Himalayan sea salt, to taste

● Freshly ground pepper, to taste

● Optional: 1/4 tsp red pepper flakes

Instructions:

In a skillet heat oil and sauté the garlic until aromatic. Add in the cubed eggplant and sliced onion. Let sauté for 2-3 minutes, stirring often.

Add in water and cover for 3 minutes, mix, and cover again for an additional 3 or so minutes until eggplant and onions are soft and water has been soaked up - add additional water if needed.

Add in tomatoes, raw honey, and spices and let simmer for about 8 minutes.

Transfer mixture to your food processor and pulse lightly (or more depending on how chunky you want the dip). Remove and serve cold or warm.

Email #39

Subject line: “Third Time's a Charm” Weekend Warrior Workout

Hey (first name),

I have a special workout for you this weekend to wrap up this week’s Pistol Squat Challenge. This is geared for total body and you will thank me afterward when you’re done.

Enjoy ;).

Complete 3 Rounds


● 5 Military Presses (Each)

● 10 Dips

● 15 Bent Over Rows (each)

● 20 Alternating Reverse Lunges

● 30 Dumbbell Pullovers

● At the end of all three rounds, run ¼ miles

Ps: If you need to regress any of these movements, give me a shout. I’ll be more than happy to give you some alternative movements if needed.

(sign off)

(signature/contact info)

Email #40

Subject Line: Write it, Post it, Make it HAPPEN weekly challenge

Can you believe we’re already 4 months in?

Now is the perfect time to review, refresh, and set some new personal goals that really mean something and will have an impact.

Studies have proven that people who WRITE down their goals are more likely to achieve them.

So today - let’s get HYPER-FOCUSED on one specific goal….something that you really want to change or make happen in your life.

Life is not about coasting and taking the easy road. Life is messy and comes with many challenges…but it also comes with incredible reward if we step up to the plate.

Your Challenge of the Week comes in 3 steps:

1. Write down ONE goal that you want to accomplish on a notecard. (Be specific!) On that same card, list 1-3 action steps that you are going to take THIS WEEK to work towards that goal.

If you want to take it a step further, spend a few minutes journaling about how you’ll feel once you’ve completed your goal and are successful. (Important: when you write this- write it in the PRESENT tense, as if you have already achieved your goal!)

2. Tape your notecard to a mirror/wall/fridge/desk in your home or office. (Wherever you spend the most time)

3. Take a photo of the notecard and post on Facebook. Be sure to tag your friends and challenge them to join you by doing the same!

We all have goals we need to work on, myself included!

Are you in?

Click the link below to share on Facebook and invite your friends and family to join you.

(insert link)

PS: This will give anyone you wish to get access to join you at the gym and when they sign up for a free pass you get credit towards your member appreciation program which goes towards any future purchases you make with us ;).

(sign off)


Email #41

Subject Line: Portobello Stuffed Arugula Salad - Recipe of the Week

Here’s your recipe of the week!

Give it a shot and let me know what you think.

Portobello Stuffed Arugula Salad

Ingredients:

● 4 large portobello mushrooms, stems removed

● 1 large, ripe avocado, peeled, pitted and mashed

● ¼ tsp. ground cumin

● sea salt and pepper, to taste

● 2 cups fresh arugula

● 2 large organic apples, diced

● 1 Tbsp. freshly squeezed lemon juice

● 2 Tbsp. olive oil

● 2 Tbsp. white balsamic vinegar

● ¼ tsp. fresh lemon zest

Instructions:

Fill the mushroom cavities with mashed avocado using a spoon to fill entire inside surface. Sprinkle with cumin, sea salt and pepper.

Add the arugula and apples on top of the mashed avocado then drizzle with lemon juice, olive oil and vinegar. Garnish with lemon zest and serve.

Email #42

Subject Line: Last Bear Standing Workout

Hey (first name),

This week’s weekend warrior workout is all about being functional. I’ve added some movements you may remember doing in previous workouts. However, I added one for fun (maniacal laughter) with some good ole’ fashioned Bear Crawls at the end ;).

I look forward to hearing about you crushing this workout.

Complete 2 Rounds


● ½ Mile (run only before first round), then…

● 10 Rear Lunges (each)


● 10 Walking Lunges with Torso Rotations (each)

● 10 Inchworms

● 50 Bear Crawls


(sign off)


Email #43

Subject Line: “300 Swings a day keeps the doctor away” challenge

I’ve been looking forward to this challenge for a while now. Kettlebell swings are an INCREDIBLE exercise.

They work pretty much every muscle in your body, and it requires a lot of energy to perform the movement…which means you’ll be burning a LOT of calories!

Adding kettlebell swings also promotes that coveted “after-burn” effect. That means that even after your workout is over, your metabolism will be higher and you’ll burn more fat for up to 24-36 hours….pretty awesome.

You’ll obviously need a kettlebell for this challenge. If you don’t have one, you can pick one up at pretty much any decent sporting goods store.

Here’s a great article with video explaining the kettlebell swing and how to progress up to it. If you’re brand new to swings, this is a great place to start! breakingmuscle.com/kettlebells/how-to-do-the-perfect-kettlebell-swing

Here’s the Challenge:

Level I: If you’re not familiar at all with kettlebell swings, that’s OK! This week, your challenge is to just get familiar with the exercises and progressions. Typically, women will start with an 18+ pound bell, and men with a 26+.

Level II: If you have experience with the kettlebell but are still working on your form, your challenge is to complete 100-200 swings per day with proper technique.

Level III: If you’re proficient in the swing, your challenge is to complete 300 swings EACH day this week.

Rules: Break your reps up into as many sets as you need. Don’t allow yourself to work fatigued. As soon as your form starts to break, place the bell down and rest until you’re able to perform them with perfect form.

Are you IN for the Challenge!?


(insert link)


(sign off)


Email #44

Subject Line: Kale Juice Recipe

Hey (first name),

If you know anything about Kale then I’m sure you have heard that it’s a superfood. It has so many benefits to boosting your health and fitness results, it’s not even funny. So I wanted to shoot you a juice recipe I use to make sure you can reap the same rewards.


Ingredients:

● 6 leaves kale (1 bunch)

● 2 stalks celery

● 2 green apples

● 2 pears

● 1 lime

Instructions:

Clean your fruits and veggies.

In a juicer, juice the kale leaves and celery (as is, these can go into your juicer whole).Next, chop your green apples and pears in half (leaving the skins on) making sure to remove the seeds.Cut the lime in half and feel free to leave the rind on, the juicer will take care of the rest! Throw everything into juicer, mix well once you’re done!

Email #45

Subject Line: “Crazy 5’s” Weekend Warrior Workout

Hey (first name),

This workout is all about Power and is a great way to finish up your week. Knock this out and let me know how you did ;).

Complete 8 rounds but focus on power so TAKE YOUR TIME


● 25 Double-Unders

● 5 Split Squat Jumps

● 5 Burpees

● 5 Plyometric Pushups

● 5 Lateral Bounding (each)

Ps: If you need to regress any of these movements give me a shout. As always, I’ll be more than happy to give you some alternative movements if needed.

(sign off)


Email #46

Subject Line: The Uber-Difficult Complaint-Free Weekly Challenge

This week’s challenge is a little different.

It’s one that will make you PAINFULLY aware of how often you do this one, seemingly innocent, but very destructive habit…. COMPLAINING!

When you complain or gossip, it affects everyone around you. Everything we say (and how we say it) is contagious.

You can witness this in any conversation. If one person starts to gossip or complain about something, the other people in the conversation almost always chime in.

It’s unproductive, unhealthy, and unfortunately, we’re all guilty of it from time to time.

So this week, I’m challenging you to make a PLEDGE to NOT complain, criticize, or gossip for an ENTIRE week.

A complaint (for the purpose of this challenge) is anytime you: complain, criticize, or gossip.

Your Penalty: EVERY time you catch yourself complaining, criticizing, or engaging in gossip, you must put $1 in a jar.

By doing this- you’ll become very aware of how much you are doing this in your life.

At the end of the week, donate the money in your jar to your favorite charity.

Think about the message you want to spread each day.

A compliment and positive outlook can make all the difference in the world.

Who’s IN!? Let me know below….


(insert link)


(sign off)


Email #47

Subject Line: No-Bake Power Bites Recipe

Hey (first name),

I have a great snack for you this week if you find yourself craving something tasty throughout the day.

Enjoy ;).

Ingredients:

● 1/3 cup unsweetened shredded coconut, toasted

● 1/4 cup ground flax

● 1/2 cup raw sunflower seeds

● 1/3 cup sunbutter (or other fav nut butter)

● 1/2 tsp. vanilla

● 1 tsp. chia seeds

● 1 tbsp. maple syrup or raw honey

● 1/2 cup mix of dried cranberries, golden raisins, and dark chocolate chips

Instructions:

In a mixing bowl combine all ingredients and mix well.

Roll into balls and let chill, you can perfect the shape further once they chill in the refrigerator. Enjoy!

Email #48

Subject Line: “10-1” Weekend Warrior Workout

Hey (first name),

I put together a simple but powerful workout for you this weekend. It’s a ladder where you start at 10 reps per exercise and work your way down to 1 as you go through each round.

Let me know how you do with it.

Descending 10 to 1 Ladder


● Reverse Lunge (each)

● Pushup

● Flutter Kicks 1-1

● Overhead Triceps Extension (2 arm)

● Pistol squats 1-2 each side (modify over a bench or with squats)

Ps: If you need to regress any of these movements give me a shout. I’m always happy to give you some alternative movements if needed.

(sign off)


Email #49

Subject Line: Go to bed early - weekly challenge

Hey (first name),

Did you know there are tons of studies that show that sleep is one of the number one factors that determines fat loss?

Studies have shown that people who go to bed earlier and get more sleep tend to be more productive, have a stronger immune system, have better memory, and even have a better sex life.

Got your attention?

Getting enough sleep is so incredibly important. It allows our bodies to function optimally.

We need it to recover properly from our workouts and restore the balance in our hormones.

People who don’t get enough sleep are more likely to experience weight gain, high stress levels, and may even find themselves with an increased risk for developing certain types of cancer and other diseases.

Your challenge this week is to go to bed EARLY!

I know it’s not an easy thing to do, so here are a couple of tips:

● Set your bedtime! (8:30-9pm is usually a good start)

● Set a soft alarm on your phone to remind you

● Take a nice warm shower or bath before bed

● Turn off all electronics about an hour before you go to bed

● Have a small cup of herbal tea - chamomile is great for relaxation

So- are you UP for this week’s “Go to Bed Early” Challenge!?


(insert link)


(sign off)


Email #50

Subject Line: Italian Steamed Chicken Recipe

Hey (first name),

This week is one of my favorite meals. I love Italian, but since it can be “carb heavy” it can be hard to enjoy those foods while staying in shape. So I found a great blend so you can “have your cake to and eat it too”.

Give this one a try and let me know what you think.

Ingredients:● ½ lb. boneless, skinless, chicken thighs cut into bite sized pieces

● 1 garlic clove, minced

● ½ yellow pepper, thinly sliced

● ¼ yellow onion, thinly sliced

● ½ cup tomato sauce

● 1 tsp. Italian seasoning mix

● Salt and pepper to taste

Instructions:Place the chicken on the cooking plate and season with salt and pepper.

Sprinkle garlic clove over chicken and then layer the onions and peppers over the top. Top chicken and veggies with the tomato sauce and season with Italian seasoning mix.

Serve with Cauliflower rice or Basmati Rice. Makes 2 servings.

Email #51

Subject Line: “Kettlebells - All Day, Every Day” Weekend Warrior Challenge

Hey (first name),

This week’s Weekend Warrior Challenge is all about kettlebells. You will only need 2 or 3 sets of kettlebells which you can pick up at the gym or you can order some if you prefer to exercise at home. This will have you feeling great afterward!

Let me know how you do.

Complete 4 Rounds

Warm-Up and Cool Down (5-10 minutes each)


● 10 Swings (2 arm)

● 10 Swing Cleans (each)

● 10 Swing Clean to Press (each)

● 40 Overhead KB Carries (20 steps with the bell on the right, 20 with the bell on the left)

Ps: If you need to regress any of these movements, give me a shout. I’m happy to give you some alternative movements if needed.

(sign off)


Email #52

Subject Line: “Share your favorite fitness gadget” challenge

Hey (first name),

There are a million-and-one gadgets out there that claim they can help you get-in-shape faster, lose more weight, track “this and that”, and do “this and that.”

Even though there are a ton of gimmicks available, there are only a few AWESOME gadgets or pieces of technology that really can make a difference and help you reach your goals faster.

Gadgets can include anything you use in the kitchen, use to track your food, use to help you drink more water, use to make your workouts more exciting, and anything else you can think of!

You may know of the PERFECT solution to help someone else with something they have been struggling with.

Your challenge this week is a fun one…

Simply share (on Facebook) one or more gadgets, tools, or tech device that helped make YOUR life easier or helped you reach your goals faster.

Here are a few cool ideas to get your wheels turning:

● The “Wherever Water Lemon” water bottle can help you squeeze fresh lemon juice right into your water bottle.

● The Nutribullet smoothie maker that uses a mug as the blender bottle so you can blend it, put the top on, and head right out the door with no clean-up.

● Maybe you have a favorite sweatband, heart rate monitor, or fitness tracker?

Hopefully someone will post something that can make your life easier too. ☺

I’m looking forward to seeing what you come up with!


(insert link)


Email #53

Subject Line: Salmon & Basil Quinoa Salad

Hey (first name),

Here is a great lunch or dinner meal you can try out this week. Give it a shot and let me know what you think.

Ingredients:

● 2 cloves garlic, minced

● 2 cups cooked Quinoa

● 1-15 oz. can wild salmon

● ¼ fresh basil, sliced

● Juice and zest of ½ a lemon

● ½ cucumber, chopped up

Instructions:

Combine all ingredients in a bowl... that's it!! Enjoy!

Email #54

Subject Line: “Perfect 10” Weekend Warrior Workout

Hey (first name),

This Weekend Warrior Workout is SUPER simple…

It’s 4 rounds with 10 reps for each exercise. Knock this out and let me know your fastest time by clicking the link below to share on Facebook. Make sure to tag me and friends and family you want to challenge.

[insert link]

Complete 4 Rounds


● ¼ Mile run

● 10 Arnold Presses

● 10 Supermans

● 10 Lunges (each)

● 10 Overhead Triceps Press (1 arm, 10 each)


(sign off)


Email #55

Subject Line: 5-minute reflection - weekly challenge

Hey (first name),

Did you know that there are 1,440 minutes in a single day?

How about taking just 5 of those minutes for yourself for a little self-reflection?

All too often we run around doing everything for everyone else.

We’re on overdrive. We’ve got massive amounts of responsibilities and obligations each and every day.

We’re on the go from the second we wake up until the second we go to bed.

This week, your challenge is to MAKE time for yourself… even if it’s just 5 minutes.

Reflection is very personal, and it really helps to get you in touch with yourself.

John Maxwell says: “Reflection turns experience into insight.”

You don’t learn from experience, you learn from reflecting on experiences.

This week, at some point each day, your challenge is to take at least 5 minutes to reflect on your day and your life.

Here’s a quick article you can check out for tips on how to make the most of your self-reflection time: www.myrkothum.com/self-reflection-how-to-do-it-right

It’s pretty amazing what can come out of just 5 minutes ☺

Are you committing to this week’s Self-Reflection Challenge!?


(insert link)


Email #56

Subject Line: Easy Sauteed Peppers and Spinach Recipe

Hey (first name),

Here is this week’s recipe. You can pair this recipe great with other foods so you will just need to add a protein source like chicken, salmon, or tofu. Let me know what you think.

Ingredients:

● 3 medium bell peppers, red, orange and yellow

● 2 cups raw spinach leaves

● 2 tsp. garlic powder

● 1 tbsp. olive oil

Instructions:

Sauté all the peppers and garlic powder in olive oil until the peppers are cooked to your liking. Add the spinach and sauté until everything is cooked to your preference. Enjoy!

Email #57

Subject Line: “Twice as hard” Weekend Warrior Workout

Hey (first name),

This workout is low in rounds, but high in intensity. We’ve been building up to this point so you are ready to kick it up a notch this weekend. You will definitely want to shout this workout out when you complete it by clicking the link below to share on Facebook.

[insert link]

I look forward to hearing from you ;).

Complete 2 Rounds

Warm-Up and Cool Down (5-10 minutes each)

● 100 Jump Rope (50 Double-Unders)

● 30 Flutter Kicks (15 each)

● 30 Mountain Climbers (15 each)

● 20 Walking Lunges (10 each)

● 20 Jack Knives (10 each)

● 10 Dumbbell Punches


Email #58

Subject Line: Plank Challenge!

Hey (first name),

A plank is one of those core exercises (pun intended!) that will make almost every exercise you do easier and more efficient.

It’s a great way to train your core without putting strain (if done properly) on your lower back.

Your core muscles all work together to stabilize and support your spine and the rest of your body.

You already know all of the benefits of having a strong core - like maintaining a healthy back, better balance and stability, and better posture.

It’s a great tool in your toolbox to pull out for this week’s CHALLENGE!

This week, your challenge is to perform a plank as follows:

● Monday (today): 2 total minutes in plank

● Tuesday: 4 minutes

● Wednesday: 6 minutes

● Friday: 8 minutes

● Sunday: 10 minutes

Here’s the deal: You can perform a plank on your hands, on your forearms, or even a side plank for this challenge. You can switch it up and break it into as many sets as you need to be able to keep good form.

Need a little help with form? Here’s a great link: greatist.com/fitness/perfect-plank

Are you willing to accept this week’s plank challenge!?


(insert link)


Email #59

Subject Line: Red Lentil Soup Recipe

Hey (first name),

This week’s recipe is a soup recipe that works great for lunch or dinner. You can also cook it in bulk so you can “graze” on it throughout the week.


Ingredients:

● 1 tbsp extra virgin olive oil

● 1 yellow onion, chopped


● 1/2 Serrano chili, diced

● 1 tbsp minced ginger

● 1 tbsp. ground cumin

● 1 cup red lentils, rinsed

● 8 cups water (start with 6 cups and add more if needed)

● 2 cups chopped sweet root veggies (i.e. Rutabaga, parsnip or turnip)

● The juice of one lemon

● ¼ cup fresh chopped cilantro

● 2 scallions, chopped

Instructions:Heat olive oil in a large pot over medium heat and add in garlic and onions and pepper. Sauté for a few minutes or until the veggies are tender and smelling delish.

Stir in lentils and water, turn heat to high and bring to a boil. Once boiling, skim off any foam that collects in the pot, with a spoon. Turn the heat down and stir in root veggies and cumin.

Cover and simmer for 1 hour, stirring occasionally. The more you stir, the creamier it will be.

Finish by adding the lemon juice and fresh cilantro. Serve and top with chopped scallions. Enjoy. Makes 4 cups.

Email #60

Subject Line: “Keep on Jumpin” Weekend Warrior Workout

Hey (first name),

This workout is all about movement and that movement is jumping. If you have knee issues you can modify it by changing the jumping to toe raises. This isn’t about doing it perfectly, but about giving it your best.

I look forward to hearing how you do ;).

Complete 2 Rounds


● 100 Jump Rope

● 50 Mountain Climbers (25 each)

● 75 Jump Rope

● 40 Walking Lunges (20 each)

● 50 Jump Rope

● 30 Upright Rows

● 25 Jump Rope

● 20 Plank with Forward Reach (10 each side)


Email #61

Subject Line: Create your morning ritual weekly challenge

Hi *|FNAME|*,

Do you have a morning ritual?

I bet you do… even it you’re not aware of it!

That “ritual” may be something like shutting the alarm off on your cell phone, then immediately checking your email or Facebook. Next, you take a quick shower and get ready for the day and start your daily grind. Sound familiar?

That is what MOST people’s morning routine looks like.

What YOU do in the morning can set your entire day up for success- if you do it right.

It can lead to a much more productive, energetic, and purposeful day.

What if you got up just a few minutes earlier, and did something EVERY day that made you feel empowered?

What if for just 5 minutes right after you wake up, instead of checking your email you:

● listen to your favorite energetic music

● listen to a motivational book on tape

● read something spiritual

● think about all of the things in your life you have to be grateful for

● take a few minutes to journal or foam roll

How do you think that would affect your day? I’ll give you a hint- it makes a MASSIVE difference.

Your challenge this week is to create a NEW morning ritual….

One that will set your day up for success and help you focus on what’s truly important in your life.

Are you willing to accept this challenge!?

Let us know below and if you’re up for it, post your new morning ritual that you’ll be working on this week!


(insert link)


Email #62

Subject Line: Marinated Skirt Steak Recipe

Hi *|FNAME|*,

If you love meat then this is a great recipe for the steak lovers out there.

Give this a shot and let me know what you think ;).

Ingredients:

● 1 lb. of skirt steak, trimmed of any excess fat

● 2 tbsp. lite soy sauce

● 1 tbsp. plus 1 tsp. of Agave

● 1 tbsp. of balsamic vinegar

● 2 tsp. of garlic powder

● 1 tbsp. of dried oregano

● 1 tbsp. of grape seed oil

● Fresh black pepper

Instructions:Combine all ingredients in a small bowl and wisk together. Add steak and marinate up to 24 hours in the refrigerator.

Remove steak from the fridge about a half hour before you are ready to grill. Enjoy!

Preheat your grill to a medium high heat. Once the grill is nice and hot, grill steak for about four minutes on the first side and then flip and grill for another three minutes for a medium rare steak. For steak more well-done, adjust cooking time.

Email #63

Subject Line: 6 for the win Weekend Warrior Workout

Hi *|FNAME|*,

This week’s workout is 3 rounds, but each exercise is only 6 reps. Push yourself to see how quickly you can complete this workout and shout it out by clicking the link below.

(insert link)

Look forward to hearing how you do ;).

Complete 3 Rounds


● 6 Bicep Curl to Press (each side)

● 6 Suicide Pushups

● 6 Lateral Lunges (DB in rack position)

● 6 Bent-Over Rows

● 6 Dips with 1 leg elevated (if possible)

● 6 Hand Walkouts

● 6 Skaters (each)

Ps: If you need to regress any of these movements give me a shout. I’ll be more than happy to give you some alternative movements if needed.

Email #64

Subject Line: The Chocolate Challenge

For some of you, this may just be the best challenge EVER.

In its raw form, chocolate is actually the #1 food in the world for longevity.

It has the highest concentration of antioxidants out of every other food, and it’s one of the most vitamin C rich containing foods you can put in your mouth.

This means it’s going to help protect your body against free radical damage, reduce your cholesterol, protect against heart disease, reduce inflammation, and strengthen your immune system!

The only catch is- it has to be in its RAW form called cacao (or cocoa). (You can find this nearly anywhere these days- especially at any health food stores.)

If it has been heated or processed, it loses almost all of its nutritional benefits.

So what’s this week’s challenge!? Try a new HEALTHY chocolate recipe! (or just eat some really good dark chocolate ☺)

If you’re going for a chocolate bar, the darker the better- 70% and higher.

Maybe you want to try some Heavenly Chocolate Avocado Pudding!?

Here’s the recipe:

Ingredients: 2 ripe Avocados (not over-ripe!), 1 cup pitted dates, 5 Tablespoons of raw cocoa powder, ½ cup purified water, 1/2 Tablespoon raw organic honey, a pinch or two of sea salt

Directions: Blend all of the ingredients in a food processor and enjoy. (This is great when chilled for a few hours before you eat it!) (makes about 3-4 servings depending on the size of the avocados)

So, do I have to twist your arm? If you’re IN for this week’s challenge, click the link below to share it with your friends and family on Facebook.

Click Here.

Ps: This will give anyone you wish access to my 5 Steps to Transformation Guide I created and when they sign up you get credit towards your member appreciation program which goes towards any future purchases you make with me ;).

Email #65

Subject Line: Spanish Eggplant Dip Recipe

Check out this week’s recipe and let me know how you like it.

Ingredients:

● 1 eggplant, cubed

● 1 large onion, sliced

● 4 cloves garlic

● 1 tbsp extra-virgin olive oil

● 1/4 cup water, more as needed

● 2 cups diced organic tomatoes , or diced tomatoes of choice

● 1 tbsp apple cider vinegar

● 1 tsp raw honey

● 1 tbsp parsley, chopped

● 1 1/2 tsp cumin

● Himalayan sea salt, to taste

● Freshly ground pepper, to taste

● Optional: 1/4 tsp red pepper flakes

Instructions:

In a skillet heat oil and sauté the garlic until aromatic. Add in the cubed eggplant and sliced onion. Let sauté for 2-3 minutes, stirring often.

Add in water and cover for 3 minutes, mix, and cover again for an additional 3 or so minutes until eggplant and onions are soft and water has been soaked up- add additional water if needed.

Add in tomatoes, raw honey, and spices and let simmer for about 8 minutes.

Transfer mixture to your food processor and pulse lightly (or more depending on how chunky you want the dip). Remove and serve cold or warm!

Email #66

Subject Line: “Third Time’s the Charm” Workout

This week's workout is perfect for burning some extra calories. Give it a shot and let me know how it went by checking in on my Facebook page.

Complete 3 Rounds


● 5 Military Presses (Each)

● 10 Dips

● 15 Bent Over Rows (each)

● 20 Alternating Reverse Lunges

● 30 Dumbbell Pullovers

At the end of all three rounds, run ¼ miles

Ps: If you need any alternative movements for this workout feel free to reach out to me.

Email #67

Subject Line: Learning to do a split Challenge!

You heard right! The challenge this week is to work on your SPLITS!

First, let’s talk about some basic benefits of stretching:

● Stretching increases overall flexibility, which makes almost every single aspect of daily life easier, more efficient, and more enjoyable.

● Improves the range of motion in joints, which enhances both balance and stability (decreasing your risk for injury)

● If an injury does occur, a person who stretches regularly has a much faster recovery period.

● Increases circulation, which will give you more energy!● Helps reduce muscle tension

Splits are a great way to work on hip joint mobility, hip flexor and hamstring flexibility, and many more muscles in your body.

Start by practicing the stretching exercises pictured below. Use yoga blocks under each hand for more support.

Once you feel ready to dive in and practice full front splits, go for it!

Be gentle. Listen to your hips and hamstrings. With splits, slow and steady wins the race.

Practice daily, and you will see improvements before you know it! Hold each exercise 3 times for 30 seconds daily.

Remember to focus on your breathing.

Consistent and even inhalations and exhalations throughout flexibility training are crucial.

The muscles, tendons and ligaments will relax and lengthen when your breath is relaxed and lengthened.

Are you 'IN' for practicing SPLITS this week? Click the link below to share with your friends and family on Facebook.

Click Here.


Email #68

Subject Line: Portobello Stuffed Arugula Salads

Check out this week’s recipe and let me know what you think.

Ingredients:

● 4 large portabella mushrooms, stems removed

● 1 large, ripe avocado, peeled, pitted and mashed

● ¼ tsp. ground cumin

● sea salt and pepper, to taste

● 2 cups fresh arugula

● 2 large organic apples, diced

● 1 Tbsp. freshly squeezed lemon juice

● 2 Tbsp. olive oil

● 2 Tbsp. white balsamic vinegar

● ¼ tsp. fresh lemon zest

Instructions:

Fill the mushroom cavities with mashed avocado using a spoon to fill entire inside surface. Sprinkle with cumin, sea salt and pepper.

Add the arugula and apples on top of the mashed avocado then drizzle with lemon juice, olive oil and vinegar. Garnish with lemon zest and serve.

Email #69

Subject Line: 6 for the Win workout

In case you couldn’t tell by the title this week's workout is only 6 reps for each exercise. I look forward to hearing how you do with this weeks weekend warrior workout.

Don’t forget to let me know you are down by clicking the link below to share on my facebook page.

Complete 3 Rounds


● 6 Bicep Curl to Press (each side)


● 6 Lateral Lunges (DB in rack position)

● 6 Bent-Over Rows

● 6 Dips with 1 leg elevated (if possible)

● 6 Hand Walkouts

● 6 Skaters (each)

Email #70

Subject Line: Squat hold for the win Challenge

Since we’re on a flexibility and mobility kick from last week, I thought it would be a great idea to have a Squat Hold Challenge this week!

Let’s see if you can hold a squat for 10 collective minutes one day this week.

It’s great for focusing on hip and ankle mobility and it will be a real eye-opener for you.

We all need to have awareness of our body and how it moves. Simple challenges like this will help you to identify areas in your body that you may need to focus on.

Remember- when you do this, you should never feel any pain. If you do, slowly and safely come out of the squat right away.

Kelly Starrett filmed a great video on the proper form for performing this challenge here: www.mobilitywod.com/2010/08/episode-01-the-first-of-many-beat-downs/

Are you in for a 10-minute Squat Hold? I thought so!

Click the link below to share with your friends and family on Facebook. And again after you’ve completed your 10 minutes!

Click Here.


Email #71

Subject Line: Green Kale Juice Recipe

Hey I’m sure you’ve heard the miracles Kale can do for you. So I created an easy and tasty way to get more Kale in your diet. Give it a shot and let me know what you think.

Ingredients:

● 6 leaves kale (1 bunch)

● 2 stalks celery

● 2 green apples

● 2 pears

● 1 lime

Instructions:

Clean your fruits and veggies. In a juicer, juice the kale leaves and celery (as is, these can go into your juicer whole)

Next, chop your green apples and pears in half (leaving the skins on) making sure to remove the seeds

Cut the lime in half and feel free to leave the rind on, the juicer will take care of the rest! Throw everything into juicer, mix well once you’re done!

Email #72

Subject Line: Core de France Workout

I just wanted to say I’m proud of you…

You’ve stuck it out and plowed through a ton of workouts by now.

That alone is a huge accomplishment…

So this week I want to make a fun workout for you to mix it up a little bit. This one was inspired by the Tour de France just for you ;).

Complete 1 Round


● ¼ Mile Run

● 50 Sit-ups

● ¼ Mile Run

● 40 Side Plank with hip dip

● ¼ Mile Run

● 30 Flutter Kicks

● ¼ Mile Run

Ps: If you need any substitutes for the movements just let me know.

Email #73

Subject Line: Morning water challenge

After a good night’s rest, one of the BEST things you can do is to take a nice drink of fresh water.

Your body builds up toxins while you sleep, and drinking a big glass of water will help to flush everything out quickly.

Not only that…but drinking water first thing in the morning can do incredible things for your body like:

● Fire up your metabolism- in fact, studies have shown your metabolism can shoot up to 24% higher for 90 full minutes!

● Rehydrate your body after 6-8 hours of sleep where you were not drinking any fluids

● Give you more energy- because your entire body will function better when you’re hydrated!

● Help you to eat less throughout the day

Your body is about 72% water, so let’s do our best to keep it that way!

This week- your challenge is to drink 1 LITER of water (about 34 ounces) in the morning when you wake up.

Give this a go and watch your energy levels skyrocket.

Are you in for this challenge!? Click the link below to share with your friends and family on Facebook.

Click Here.


Email #74

Subject Line: Apple and Ginger Spice Smoothie

Hey check out this week’s recipe to give you a great smoothie to mix things up. Let me know how you like it.

Ingredients:

● 2 medium red delicious apples, cored and chopped

● 1 (1/4 inch) slice of raw ginger root

● ½ cup plain Greek yogurt

● ¼ teaspoon cinnamon

● 1 teaspoon pure maple syrup

● 1 cup unsweetened coconut milk

● 1 cup kale

● Water if needed for consistency

Instructions: Blend all of the ingredients in a blender and enjoy!

Email #75

Subject Line: 5 and up workout

This week’s workout is all about increasing intensity…

Your start at 5 reps and work your way up to 30 reps as you go through each exercise. Do this for a total of 6 rounds.

This will definitely be a workout you will want to shout out so make sure to click the link below to share on my page. I look forward to seeing you in the winners circle.

Click Here.

Complete 6 Rounds


● 5 Shoulder Presses

● 10 Box Jumps (always step-down on box jumps, mod with step-ups)

● 15 Walking Lunges (15/each)

● 20 Renegade Rows (10/side)

● 25 Mountain climbers (1:1 each)

● 30 Bicycle Sit-ups

Ps: If you need any changes with the movements don’t hesitate to reach out.

Email #76

Subject Line: Make somebody's day weekly challenge

Question for you:

How many times have you wanted to pay someone a nice complement?

Could be a family member, a co-worker, or someone working out right next to you; but instead of paying them that compliment, you chose not to say anything?

Not because you didn’t want to, but because you thought it might be a little AWKWARD?

Now think about this: Can you think of a time when out of the blue, someone paid YOU a nice compliment.

How many times has the smallest compliment totally made your day!?

This week's challenge is all about making someone else’s day. It’s that simple.

Your challenge is to compliment 3 different people EVERY day this week.

Here are the Rules:

● Be sincere… and truly mean it

● Don’t be creepy

● Must be 3 different people each day

● Have fun with this challenge!

Who’s ready to make someone’s day? Click the link below to share on Facebook with your family and friends.

Click Here.


Email #77

Subject Line: Coconut Cacao Popcorn Recipe

This week’s recipe is a great snack for when your sweet tooth hits!

Ingredients:

● 1 cup organic popcorn

● 3 Tbsp. extra-virgin olive oil

● 2 Tbsp. raw cacao nibs

● 2 Tbsp. raw pecans

● 2 Tbsp. dried cherries, chopped

● 3 Tbsp. unsweetened coconut flakes

● pinch ground coriander

● pinch ground cinnamon

Instructions:

1. Pour olive oil into a large saucepan; coat entire bottom of pan. Add popcorn and cook over medium-low heat. Cover saucepan and shake vigorously as the popcorn pops.

2. As you shake, lift the lid a few times so steam can escape

3. Transfer popped popcorn in batches into a large bowl; return pan to the stovetop and shake until the last kernel has popped. Remove from heat and add all popped popcorn to the bowl. Add cacao nibs, coconut flakes, coriander and cinnamon.

4. Serve warm.

Email #78

Subject Line: 10 x 10 for the Win!

This week’s workout is simple and to the point…

3 rounds with all the reps at 10 times…

You’ll only need a few pieces of equipment so you can focus on running through this with your very best!

I look forward to hearing how you do. Click the link below to share on my facebook page that you’re down for this weeks weekend warrior workout ;).

Click Here.

Complete 3 Rounds


● 10 Squat to Press

● 10 Chest Presses

● 10 KB Swings

● 10 DB/KB Pullovers

● 10 Walking Lunges (each)

● 10 Rows

Ps: If you need any changes to the movements just reach out ;).

Email #79

Subject Line: Foam roll while you netflixin challenge ;)

If you like to wind down your day watching a little television…

Get ready to put down your remote because you’re going to be doing something a little different this week!

This week, you’re going to use that time a little more productively!

Don’t worry…I’m not taking away any of your TV time, I’m just challenging you to change the way you watch.

This week, you’ll be watching TV from the comfort of your very own foam roller (or other Self-Myofascial Release tool.)

SMR with a foam roller, tennis ball, or lacrosse ball can do amazing things for your body like:

● Get rid of knots and tightness in your muscles

● Help increase blood flow and circulation

● Reduce soreness and help you recover faster from your workouts

So 3-5 times this week, your challenge is to do a little SMR from the comfort of your own home…during the commercials while watching your fav TV show or sports game. (no DVR and fast forwarding!)

If you need some tips or SMR ideas, click here: greatist.com/fitness/how-foam-roll-pro

Are you game!? Click the link below to share this on Facebook with your friends and family.


Email #80

Subject Line: Fish Tacos Recipe!

Who doesn’t love tacos? Here’s a great recipe for your next Taco Tuesday!

Ingredients:

● 6 ounces Greek yogurt● 1 tbsp. Taco Seasoning● 2 tbsp. fresh lime juice● 2 cups finely shredded cabbage (or coleslaw mix)● 12 ounces mahi mahi● 2 tsp. extra virgin olive oil● Salt and pepper● ½ cup pico de gallo● 8 large lettuce leaves or corn tortillas

Instructions:

In a small bowl combine Greek yogurt, taco seasoning and lime juice. Mix in cabbage until you have a nice light, creamy, cabbage slaw. Set aside.

Slice uncooked fish into ¼-inch slices and season with salt and pepper. Heat 1 tsp. of oil in a medium non-stick sauté pan and ad fish to pan. Cook for 2 minutes on the first side and then two more minutes on the flip side or until just cooked through.

To assemble tacos: Layer a heaping tablespoon of the slaw on the bottom of a large lettuce leaf or tortilla. Top with 3-4 slices of fish and a heaping tablespoon of pico de gallo. Repeat until you have made 8 tacos and enjoy!! Makes 8 tacos or 4 servings.

Email #81

Subject Line: Climb down the Ladder Workout

This weeks workout is inspired with one I created for one of my clients this week. This is how it goes…

You’ll do 10 reps for each exercise until you’ve completed them all. Then you will repeat with 9 reps for the next round all the way down to 1!

You only have to do this once (which will be all you will need) so just focus on one round at a time.

I definitely want to hear how you do with this one so click the link below to share how you did on my facebook page.

Click Here.

Complete 10-1


● Kettlebell Swings

● Kettlebell Goblet Lateral Lunges

● Reset Pushups

● Overhead KB/DB Walking Lunges

● Finish ¼ Mile Run

Ps: If you need any changes to the movements feel free to reach out to me.

Email #82

Subject Line: Cleanse Challenge!

Kimchi, Kombucha, Sauerkraut…say that 3x fast!

Did you know that the bacteria in your body outnumber the cells in your body by 6-10x!

That means we have way more bacteria in our bodies than cells.

Eating fermented foods will help to restore the balance and add lots of good bacteria back into your gut – super important!

Many digestion issues people face like gluten intolerance, lactose intolerance, IBS, yeast infections, and certain allergies have all been linked to the good bacteria in our gut.

Fermented foods are also very rich in enzymes. They’ll help you digest and absorb the nutrients, so your body is able to utilize the foods you eat much more effectively.

BUT….to get the true benefit, it MUST be raw and unpasteurized.

Your challenge this week, should you choose to accept it: Eat Fermented Foods 2-3 times this week! (raw & unpasteurized of course) ☺

Are you IN!? Click the link below to share with your friends and family on Facebook.

Click Here.


Email #83

Subject Line: Salmon and Scallion Salad Recipe

Here’s a light but filling lunch option. Let me know if you like it!

Ingredients:

● 6 oz. canned of wild salmon

● ¼ cup of non-fat Greek yogurt

● 1 tbsp. mayo

● 2 scallions, chopped

● ½ cup of frozen peas, defrosted


Instructions:

Combine all ingredients in a small bowl and season to taste. Serve with a few leaves of butter leaves and some whole grain crackers. Makes 2 servings.

Email #84

Subject Line: Double Dutch Workout!

This workout is what I call an “Old School” workout. You know those training montages they play when the fighter or athlete is training for their big “moment”?

Well this is your training for your big “moment” which is the Results I know you have been working your tail off for.

I want to hear how you do with this! So don’t forget to click the link below to shout it out on my facebook page.

Click Here.

Complete 2 Times, Cut all Jump Ropes in half if doing double-unders


● 10 Jump Ropes

● 20 High Skip in Place

● 20 Jump Ropes

● 15 Pike Pushups

● 30 Jump Ropes

● 10 Walking Lunges (each)

● 40 Jump Ropes

● 5 Burpees

● 50 Jump Rope


Ps: If you need any changes to the movements just let me know.

Email #85

Subject Line: Here’s why you need to know your food labels...

We all know how important it is to check food labels before we put anything in our carts.

How about the products that we put onto our skin? Like shampoo, conditioner, soaps, make-up, and other hair products?

Your skin is not a plastic barrier. Chemicals that are in your lotions and soaps can get absorbed through your skin right into your body.

Try to get organic or “all natural” if possible to avoid extra exposure to chemicals.

Pay special attention to “mineral oil.” It’s derived from PETROLEUM and you do not want to be putting this on your skin.

Parabens are also on the toxic offender list. It’s actually the single most widely used preservative in personal care products.

To give you an idea, parabens can mimic estrogen in the body and have been found in breast tumor tissue…so this is definitely not something you want to be putting on your body every single day.

For your challenge this week, I’m asking you to take a CLOSE look at your hair and skincare products.

Take a few minutes to learn the ingredients that you put on your body every day.

There’s a GREAT graphic below- use this to ID any harmful chemicals that may be in your products!

If you find harmful chemicals on your labels, I’m challenging you to swap them out for a more natural or organic alternative!

Are you joining me in our Label Check Challenge this week!? Click the link below to share on facebook with your friends and family.

Click Here.


Email #86

Subject Line: Chocolate Coconut Cashew Butter Recipe

Here is a great alternative if you have a sweet tooth like I do ;). Let me know how you like it.

Ingredients:

● 2 cups raw cashews

● 4 tsp. organic coconut oil

● 3 Tbsp. unsweetened coconut flakes

● 2 Tbsp. pure maple syrup or honey

● 1½ Tbsp. cocoa powder or cacao powder

● Pinch of sea salt

Instructions:

Puree cashews in a food processor until smooth. Once smooth, while the motor is still running, slowly add in coconut oil. Puree until combined. Add more oil if you'd like a thinner consistency.

Turn off food processor and add in coconut flakes, maple syrup/honey, cocoa powder and sea salt. Puree again until well combined.

Transfer to a sealed container and store in the fridge for up to 7-10 days. Tastes amazing on apples!

Email #87

Subject Line: Crazy 8 Workout

Hey before you read this and go “this guys nuts if he thinks I’m doing this!?” just hear me out. This workout is made to be effective, but more importantly anyone can handle it. It’s more rounds with it being 6 this time, but you ONLY have to do 8 reps…

That’s it… Just 8 reps and you can move forward…

Think you can handle doing something 8 times? Click the link below to let me know on my facebook page.

Click Here.

Complete 6 Rounds



● 8 Single Leg Deadlifts

● 8 Renegade Rows (each)

● 8 Burpees

● 8 Bent over Rows

● 8 Glute Bridges

Ps: If you need any changes to the movements feel free to reach out.

Email #88

Subject Line: How’s you Posture?

Ever heard of the phrase “sitting is the new smoking?” Poor posture is a CHRONIC problem in our society.

When you’re sitting or standing with poor posture, you’re placing stress on muscles, tendons, and ligaments that are not designed to support that weight.

An incredible downward spiral of effects can happen with poor posture over time:

● Lower energy levels due to less oxygen coming into the body

● It can affect your digestive system

● Can make you feel more stressed out (really- when you stand or sit up tall, you have up to a 20% increase in testosterone and a 25% decrease in cortisol!)

● Can cause lower back and other chronic pain issues

● Many more…

Let’s not let our poor posture get the best of us.

Your challenge is to pay EXTRA close attention to your posture this week and to fix it ASAP!

Place an index card or something on your desk to remind you to sit up straight or do regular posture checks. You may be really surprised how often you catch yourself in a poor position!

Are you UP for this Posture Challenge!? Click the link below to share this weeks challenge with your friends and family on Facebook.

Click Here.

Side note- there’s a pretty cool tech gadget that will vibrate to let you KNOW when you’re in a poor postural position. Check it out: lumobodytech.com


Email #89

Subject Line: Curried Black Bean & Sweet Potato Skillet

Here is one of my favorite recipes that one of my clients had actually shared with me. Give it a go and let me know how you like it ;).

Ingredients:

● 4 cups of sweet potatoes, chopped

● 1 red onion, diced

● ½ a jalapeno, diced

● 3 cloves of garlic, chopped

● 2 bell peppers (any color)

● 1-15 oz. can black beans, drained & rinsed

● 1 bunch of Swiss chard, stemmed & chopped

● 1 cup of cooked quinoa

● ½ cup low sodium veggie broth

● 2 tsp of olive oil

● 1 tbsp of curry powder


Instructions:Heat olive oil in a large non-stick sauté pan. Stir in your onions, garlic, and jalapeños and allow to cook for about 5 minutes.

Stir in the sweet potatoes, curry powder, a pinch of salt and half of the veggie broth. Once everything is well combined, put a lid on and cook for about six to eight minutes or until your sweet potatoes are just about fork tender.

Add the beans, quinoa, Swiss chard, and peppers and season with salt and pepper. Pour the remaining broth into the pan before popping the lid on and allowing to cook for another 5 minutes, or until the greens are wilted and the beans are heated through.

Eat and enjoy!! (serves 4)

Email #90

Subject Line: Jump for Joy Workout!

This week’s workout is all about you guess it Jumping!

I wanted to throw in a workout where you could focus on having fun all while getting some great movement in.

Let me know and your supporters know you’re down for this weeks workout by clicking the link below to share on my Facebook Page.

Click Here.

Complete 5 Rounds


● 5 Pike Pushups

● 10 Burpees

● 20 Bicycle Crunches (20 each)

● 20 Box Jumps (with step-down, not jump down. Mod with step-ups)

Ps: If you need any alternative exercises just let me know and I can shoot you some recommendations.

Email #91

Subject Line: Are you down for the 100 Challenge?

Let’s kick up the intensity this week in our fitness!

This challenge is AWESOME and you can do it almost anywhere.

I’m challenging you to complete 100 reps of the following exercises for the corresponding day of the week.

Here are the exercises:

Mon: 100 Push-Ups (or modified) Tue: 100 Walking Lunges (100 per side)Wed: 100 Pull-Ups (or assisted pull-ups)Thurs: 100 Sit-Ups or 200 Crunches or 300 second plank holdFri: 100 BURPEES!Sat: 100 SquatsSun: 100 Your Choice!

You can break them up into any number of sets that you need to. Make sure you have solid technique.

So- care to join me for our 100 Challenge!? Click the link below to share this weeks challenge with your friends and family on Facebook.

Click Here.

Once you’ve completed your 100 each day, make sure to let me know ☺


Email #92

Subject Line: Cherry Lemonade Pops Recipe

There’s nothing wrong with having a sweet tooth as long as you know how to fill it. Give this one a try so you can get your fix and not hurt yourself with reaching your goals. Let me know what you think.

Ingredients:

● 2 cups fresh cherries, pitted

● 1 cup coconut water

● 1 tsp raw honey

● 1 lemon, juiced

● 1 tsp chia seeds

● 6 additional pitted cherries

Instructions:

Combine pitted cherries, lemon, honey, coconut water, and chia seeds in a high-speed blender; blend until completely smooth. In your popsicle mold, add 1 cherry (cut in half)

Pour in cherry lemonade mixture, add in Popsicle sticks and freeze until firm (4 hours plus)

Email #93

Subject Line: Inch by Inch Workout

This week is definitely a workout you are not going to want to miss. I’ve mixed it up for you in how we’ve been doing these in the past.

This week it’s a total of 10 rounds. Your first round starts with one rep for each exercise and each round you go up a rep. I’m super pumped to hear how you do with this and want to share your success.

So make sure you click the link below to share on my Facebook page so I can shout you out!

Click Here.

1-10 Ascending Ladder


● ¼ Mile Run or 200 Jump Rope Warm Up

● V ups

● Burpees

● Overhead Walking Lunges w/ DB

● Inchworms

● ¼ Mile Run or 200 Jump Rope Cool Down

Ps: If you need any changes to the movements just let me know and I’ll be happy to help.

Email #94

Subject Line: New and Crazy Food Challenge!

We all have our favorite go-to foods for breakfast, lunch, dinner, and even our snacks.

Most of us get caught in the “familiar” trap where we tend to eat the same things over and over again.

This week, your challenge is to switch it up and push yourself out of your foodie comfort zone!

This week, I’m challenging you to try THREE new foods this week! TO complete the challenge, you need to take a pic and post it so we can all see what you’ve tried!

Who knows…you may even discover a new “familiar” go-to!

Here are a few ideas to get you started…

● New ethnic food you haven’t tried before

● Different kinds of peppers you’ve never had

● Different meat- like venison, alligator, etc.

● Exotic spices to put on your home-cooked meals

● New vegetables or fruits you’ve never tried

● The possibilities are endless!

Are you in?

Click the link below to share with your friends and family on Facebook by clicking the link below.


Email #95

Subject Line: Crockpot Salsa Chicken Recipe

This week’s recipe is one of the easiest ones to make, because it’s with THE CROCKPOT!

You literally putting everything into the crockpot and letting it do all the hard work for you. You can even do this as your “meal prep” for the rest of the week.


Ingredients:● 1.25 lbs. boneless chicken breast

● 14 oz. jar (1.5cups) salsa

● 1 tsp. garlic powder

● 1 tsp. ground cumin

Instructions:Place everything in the crockpot and cook on high for 6 hours.

That’s it. Shred up your chicken and enjoy! Makes 4-6 servings.

Email #96

Subject Line: As Many Rounds as Possible Workout

This weeks workout is simple…

What’s your best?

Not how did you do compared to anyone else, but how did you do for you…

The secret to getting in great shape is seeing how you can do better than you did last time with each workout.

So this week is doing as many rounds as you can complete within 45 minutes…

Don’t forget to shout out your results on my Facebook Page where I look forward to hearing how you did by clicking the link below.

Click Here.

Spend 10 Minutes in each set doing AMRAP


Set 1:

● 40 Renegade Rows

● 40 Hammer Curls

● 40 Lateral Lunges

● ¼ Mile Run

Set 2:


● 30 Step Ups

● 30 Dips

● ¼ Mile Run

Ps: If you need any of the exercises modified don’t hesitate to reach out.

Email #97

Subject Line: Are you willing to take a Risk with Me?

Your blood pressure may have gone up just by reading the title of this challenge!

Here’s a very thoughtful question: When was the last time you took a risk to pursue something you truly want?

Sometimes we get stuck in the merry-go-round of weekly tasks and we forget to challenge ourselves to become the best version of ourselves.

To grow and change, we have to take risks. I love this quote… "Monotony is the awful reward of the careful." ~ A.G. Buckham

This week's challenge is to take a risk!

1. What category or area in your life are you 'playing it safe' in or saying 'no' to an opportunity?

Think about fitness, education, your relationships, your career, art, personal growth, travel, etc. Where haven't you stretched yourself in a while?

2. What ONE THING do you have on the 'back burner' because you don’t know where to start, or you have a certain level of fear or insecurity about it.

Is it signing up for a 5k? Trying a new activity? Heading out of the country?

3. List all of the steps you need to take to make “IT” happen.

Pen to paper time. Brainstorm a list of what you need to do to make it happen. It might be a really short list - like "sign up for a class, show up, engage fully, complete the class." Or it may be a lot longer depending on your end goal.

4. What single and IMMEDIATE action can you take TODAY that will propel you into momentum to take that risk?

Ready to jump out of your comfort zone and commit to the process today? Let your friends and family know by sharing this weeks challenge on Facebook by clicking the link below.

Click Here.


Email #98

Subject Line: Homemade Chocolate Coconut Macaroon Lara Bars

Got another alternative for that sweet tooth! Check this one out and let me know what you think.

● 1 cup Medjool dates, pitted

● 1 cup raw almonds

● ¼ cup almond butter

● 1-2 Tbsp. water

● 1 tsp. pure vanilla extract

● ½ tsp. ground cinnamon

● ½ tsp. cacao powder or carob powder

● 2 Organic Chocolate Macaroons (optional)

● Pinch sea salt

Instructions:

Combine all ingredients in a food processor; pulse until mixture forms a dough consistency and is smooth yet still has a few tiny chunks of almonds.

Add more water if needed. Transfer dough to a flat surface or cutting board and slice into 6 bars and serve. Store in fridge.

Email #99

Subject Line: Kettlebell Warrior Workout

This week we are bringing back the Kettlebells and this one is a doozy. I took one of the workouts I have done personally and modified it to be a good fit for you.

It’s simple…

3 Rounds and you pick the weights that are appropriate for you to properly do the exercise. Don’t forget to let me know you are down for the Kettlebell Warrior workout this week by clicking the link below to post on my Facebook Page.

Click Here.

Complete 3 Rounds


● 10 Halos

● 10 Singled Racked Reverse Lunges

● 15 Kettlebell Squat Push Presses

● 15 Kettlebell Swings

● 30 Kettlebell Snatches (15 each)

● 30 Kettlebell Swing Cleans (15 each)

Ps: If you need any modifications to these exercises don’t hesitate to reach out.

Email #100

Subject Line: Let's mix up your fitness with this week’s challenge

There are 5k’s, mud runs, volleyball matches, softball games, and other fun fitness events happening every single day around us!

In fact, the road races and mud runs are getting more unique and even crazier than ever.

You can run a race these days and:

● get paint thrown at you (Color Run)

● glow in the dark (Glo Run)

● dodge insane obstacles (Spartan Race, Tough Mudder, etc.)

● be chased by Zombies (Zombie Run)

● …or Superhero’s (Superhero 5K)

● Run in your undies (Cupid Run or Undie Run)

● And the list goes on and on!

This week, your challenge is to sort through the fun and crazy runs, challenges, and local sports, and SIGN UP for one of them!

These are always a cool way to try something new, get out and be active, and meet some really great people!

Check out Active.com or another local site that posts races and fitness events for ideas.

Are you IN for the challenge!? Click the link below to get your friends and family involved by sharing on Facebook.

Click Here.


Email #101

Subject Line: 5 minute Chicken and Broccoli Recipe

Here is a super easy and fast recipe you can use to “Meal Prep” the rest of your meals for the week. How you prepare is how you do throughout the week. Let me know what you think.

Ingredients

● 3-4 oz. of pre-cooked shredded chicken

● A cup or so of broccoli florets

● A cup of pre-cooked quinoa

● 2 cloves of garlic

● A few tbsp. of low sodium soy sauce

● A tsp. of toasted sesame oil

● A sprinkle of toasted sesame seeds

Instructions:

Heat sesame oil in a small sauté pan over med-high heat. Add garlic and cook for a minute or so or until fragrant.

Add broccoli, soy sauce, and a splash of water. Put on the lid and cook for three to four minutes. Add chicken and cook until heated through. In the meantime, heat up quinoa.

Top quinoa with chicken and broccoli and sprinkle with sesame seeds... enjoy!

Email #102

Subject Line: Tabata Time!

Have you ever heard of Tabata training?

Basically it’s going based off of time vs. how many times you can do the exercise. So give this one your best effort and let me know how you do by clicking the link below to share on my Facebook Page.

Click Here.

Complete each movement 8x before moving on to the next, taking 1 minute rest between each exercise


● 20 Second Box Jumps, 10 sec rest

● 20 Second Upright Rows, 10 sec rest

● 20 Second Suicide Pushups, 10 sec rest

● 20 Second Single Leg Hip Hinges (Deadlift Pattern) , 10 sec rest

● 20 Second Overhead Triceps Extensions (2-arm) , 10 sec rest

● 20 Second Flutter Kicks, 10 sec rest

Ps: If you need any of these movements modified don’t hesitate to reach out.

Email #103

Subject Line: Are you ready to take the Positivity Challenge?

We’re all guilty of this sometimes….

We mindlessly do so many things during the day without even thinking about it.

Did you know over 40% of the things we do each day are automatic and done out of habit?

Think about something as simple as writing down one positive word that means something to you.

Now you will put that word in a place where you can read and see it every single day.

This way, you'll be putting positive message out for yourself for the next 60 or 90 days that actually will help you focus on something positive, instead of all of the other negative thoughts we all fight on a daily basis.

Your challenge this week is to write down one positive affirmation word and then share it on Facebook with your friends and family. Click the link below to share this challenge with them.

Click Here.


Email #104

Subject Line: Summer Harvest Veggie Soup Recipe

I’ve got a great soup recipe for you this week to throw into your nutrition plan. Let me know what you think of it.

Ingredients:● 1 tbsp. extra virgin olive oil

● 1 chopped onion

● 2 cups of peeled, diced tomatoes (fresh or canned)

● 2 medium zucchini, chopped


● 4 cups organic, low sodium chicken broth

● 4 ears of corn, kernels cut off the cob

● ½ cup fresh basil, chopped

Instructions:Heat oil in a large pot over a medium high heat. Add in chopped onion along with a kiss of salt and sauté for 5 minutes or until onion is fragrant and translucent.

Stir in tomatoes, zucchini, and garlic with one more kiss of salt and some black pepper and cool for 5 minutes. Add in chicken broth, turn up the heat, and let everything come to a boil.

Once you have your boil, reduce heat down to a simmer and stir in corn, basil. Cook another 3-5 minutes until the zucchini is fork tender. Serve and enjoy!!

Makes 4-6 servings.

Email #105

Subject Line: Earn your cheat meal with this!

This week’s workout is for the “foodies” out there. If you love food and want to be able to enjoy a “fun” meal guilt free then this is the workout for you.

It’s only one round, but it’s filled with Burpees!

Now before you click off this email and go “NO WAY” remember the reward you get at the end of this week with the reward meal. I know you can do this and I want to know that you know that too.

Click the link below to let me know on my Facebook page.

Click Here.

Complete as quickly as possible


● ½ Mile Run

● 30 Russian Twists (1:1)

● 40 Burpees


● 30 Burpees

● 20 Lateral Bounding (10 each side)

● 20 Burpees

● 10 Hand Walkouts

● 10 Burpees

● ¼ Mile Run

Ps: If you need any changes to the movements don’t hesitate to reach out.

Email #106

Now this week’s challenge may be a true challenge.

If you’re used to grabbing food on-the-go all of the time, then this week may be a bit of an adjustment for you.

This week- your challenge is to NOT eat out- for any meal or snack this week.

The benefits of not eating out are fantastic:

● Save money

● Eat much healthier (a LOT less calories, less salt, etc.)

● You know exactly what’s in the food you eat

● You’ll feel better afterwards

This means no stopping for bagel and a coffee on the way to work… no leaving work at lunchtime to pick up something quick to eat… and no stopping anywhere on your way home to grab dinner!

If you have plans with friends this weekend, try inviting them over for a nice home-cooked meal!

This challenge will take a little planning, but I promise you it is well worth it.

The only rules are: you’re not allowed to have pre-prepared foods or frozen meals during this challenge (because it’s basically the same as eating out)

Are you IN for Eating HOME this week!? Click the link below to invite your friends and family to join you in this weeks challenge on Facebook.

Click the link below


Email #107

Subject Line: Mojito Melon Salsa

Want to mix up your snacks with a tasty salsa? Give this one a shot and let me know how you like it.

Ingredients:

● 1 cup chopped watermelon

● 1 cup chopped cantaloupe

● 1 cup chopped honeydew

● 1/2 large cucumber, seeded and chopped

● 1/4 red onion, chopped

● 10-12 mint leaves, chopped

● 2 Tbsp. chopped cilantro

● 2 limes, juiced

● 1/2 tsp. sea salt

1/4 tsp. black pepper

Email #108

Subject Line: On the Run Workout!

This week is a quick workout you can easy do even if you don’t have time to hit the gym this week.

Let me know you are down by clicking the link below to post on my Facebook page.

Click Here.

Complete 3 Rounds QUICKLY


● 100m Run

● 30 Superhero Lunges 1-1

● 200m Run

● 50 Flutter Kicks 1-1

● 300m Run

● 50 Bear Crawls

● 400m Run

Ps: If you need any of these movements modified don’t hesitate to reach out.

Email# 109

Subject Line: Your Push-Goal Challenge

Let’s kick it up a notch this week and come up with a goal that really pushes you.

Something that is a “stretch” for you that will push you a little out of your comfort zone.

Maybe that something is working out 5 days this week instead of 3.

Maybe it’s trying a box jump instead of a step-up for the first time.

Maybe it’s making the commitment to plan ALL of your meals this week in advance and sticking to the plan.

Whatever your “push-goal” is, make it a good one.

The end of the week will come one way or another…wouldn’t it be nice to finish this week being proud of what you’ve accomplished?

Your Challenge of the week is to create a personal “Push Goal” and commit to it.

Make sure you create an action list on how you’re going to be successful!

Let’s DO THIS! What is YOUR “Push Goal?”

Click the link below to share this challenge with your friends and family on Facebook.

Click Here.


Email #110

Subject Line: Jalapeno Burger Recipe!

If you love burgers as much as I do then you will want to try this one out. Let me know how you like it.

Ingredients:

● 2 cans wild caught pink or red salmon, or fresh salmon● 1/4 cup scallions, chopped

● 2 eggs

● 1 tbsp. coconut flour

● 1/2 jalapeño, seeds removed and finely chopped

● 1 clove garlic, crushed

● 2 tbsp. tomato paste

● 1/2 tsp. Himalayan sea salt, more to taste

● Optional: 1/2 tsp. or more red pepper flakes for an extra kickToppings Ideas:

Homemade guacamole, Roasted red peppers, Lettuce, Tomato, Onion, Scallions

Instructions:

In a bowl combine salmon, tomato paste, egg, coconut flour, finely chopped jalapeño, scallions, garlic, and salt.Mix well and form into 4 patties

Heat your grill (to 350) or your cast iron skillet until hot, grease and place burgers onLet cook 3-5 minutes on each side. Serve with toppings and enjoy!

Email #111

Subject Line: 3x3 WorkoutThis week’s workout is set up as stations. There will be three stations that you will do three rounds in before moving on to the next station.

This workout is great for burning fat and building muscle so you won’t want to skip this one.

Click the link below to let me know you are down for this weeks workout on my Facebook page.

Click Here.

Complete 3 rounds in each set before moving on to the next set.Warm-Up and Cool Down well 5-10 minutes each

Set 1:● 30 Box Jumps● 15 Reverse Fly’s● 30 Sit-ups● 30 Chest Press w/ Leg RaiseSet 2:● 30 Butt Kickers● 15 Superman’s● 30 Mountain Climbers( 1:1)● 30 Plank Snatches 1-1Set3:● 30 Walking Lunges● 15 Military Presses (each)● 30 Flutter Kicks (1:1)

Ps: If you need any of the movements regressed or changed just shoot me a message back.

Email #112

Subject Line: Project Inspire Challenge

Have a friend or family member you’d like to inspire to make a positive change in their life?

Sometimes, all it takes is an invitation.

Just the simple act of asking someone if they want to join you to workout can go a very long way….

This week, your challenge is to inspire someone who typically doesn’t exercise to join you one day this week!

Even something as simple as kindly saying: “Hey Suzie! I’m headed for a jog on Wednesday after work- any interest in coming along!?”

Ready to inspire someone to make a positive change in their life!? Click the link below to share this with that special someone on Facebook.

Click Here.


Email #113

Subject Line: Sparking Cherry Spritzer Recipe

Sometimes it can be hard to get enough water in your diet.

I get it and I know a lot of my clients over the years have had the same issue. So this weeks recipe is a fun way to mix up how you get your water intake in.

Let me know how you like it.

Ingredients:

● 2 Tbsp. honey

● 2 tsp. freshly squeezed lime juice

● 2 Tbsp. lime zest, plus more for garnish

● 4 fresh basil leaves

● 2 cups fresh cherries, pitted


● 2 cups sparkling water or seltzer

Instructions:

Juice cherries using a juicer or a blender into a large glass. Strain through a sieve, pushing juice through with a spatula. Discard cherry solids.

Pour cherry juice into a large pitcher. Add remaining ingredients; mix well to combine. Refrigerate for 1 hour before serving. Serve chilled with additional lime zest, if desired.

Email #114

Subject Line: Down the stretch workout

This weeks workout is only ONE round ;). You literally just work yourself “down” the stretch to say.

See what I did there? ;)

Let me know you’re down for this weeks workout by clicking the link below to my Facebook page.

Click Here.

Complete once.


● ¼ Mile Run

● 40 Sit-ups

● 30 Bear Crawls

● 20 Walking Lateral Lunges (10 each leg)

● 10 Pushups

● ¼ Mile Run

● 40 Sit-ups

● 30 Bear Crawls


● 10 Pushups

● ¼ Mile Run

● 40 Sit-ups

● 30 Bear Crawls


● 10 Pushups

Ps: If you need any changes to the movements as always just reach out.

Email #115

Subject Line: Fitness before Food with Friends Challenge

Let’s try something new!

When you think of making plans with your friends, what’s the first thing that comes to mind?

If you’re like almost everybody else, the answer is to “go out to eat” or “go for a drink!”

This week (and for as long as you want to keep this up), INSTEAD of meeting your friends for a drink or some food after work or on the weekends, why don’t you go for a WALK instead!?

You’ll get some really great bonding time and you’ll also get in some exercise.

You don’t have to limit it to just walking- there are some really fun things you can do together to have fun… and burn calories instead of consume them!

Here are some fun ideas to get you started:

● Go for a run or walk on an outdoor trail

● Check out an indoor trampoline place

● Try stand-up paddle-boarding

● Go Bowling! (not really a calorie burner, but still really fun!)

● Go to the park and throw around a Frisbee or ball

Ready to accept the Fitness instead of Food with Friends Challenge this week!?

Share this weeks challenge with your friends and family on your Facebook by clicking the link below.

Click Here.


Email #116

Subject Line: Paleo Crispy Chicken Recipe

This is a great recipe one of my clients gave me who is on a Paleo diet. You don’t have to be on a Paleo diet to enjoy this one, because it’s delicious. Give this one a try and let me know how you like it.

Ingredients:

● 1 lb. organic chicken breasts● 2 organic, pasture-raised eggs● 1/2 cup tapioca flour● 1/4 cup ground flaxseed● 1/4 cup coconut flour● Dash Himalayan sea salt● Dash freshly ground pepperInstructions:1. Preheat oven to 3752. In a bowl combine flours, salt, and pepper3. In a separate bowl wisk together eggs4. Dip sliced chicken breasts into egg, then dredge in flour mixture- repeat until all chicken is coated5. Place chicken on lined baking sheet6. Bake until crispy and golden, flipping halfway through, but juicy in the center (about 10 minutes each side depending on thickness)

Email #117

Subject Line: No gym needed workout

This weeks workout is all about body weight exercises. You can do this one literally at home if you can’t swing by the gym this week.

It’s only two rounds, but it’s two “FULL” rounds. I definitely want to hear how you do with this one.

Don’t forget to let me know your down for this weeks workout on my Facebook page by clicking the link below.

Click Here.

Complete 2 Rounds. Warm-Up and Cool Down well 5-10 minutes each

● 100 Bear Crawls● 90 Second Plank● 100 Crab Walks● Glute Bridges● 100 Side Shuffles (50 each way)● 100 High Knees● 100 Jumping Jacks● 90 Side Planks 1-1


Email #118

Subject Line: Foam Roll Challenge!

What IS SMR? Self-Myofascial Release is basically like giving yourself a deep-tissue massage.

You apply pressure using various types of equipment (foam roller, the stick, tennis or lacrosse ball) to break down scar tissue and soft-tissue adhesions, and improve circulation.

Without getting super 'geeky' on you - it is basically a way of relaxing tension in your muscles for injury prevention and quicker recovery.

Why Foam Roll and SMR?

Essentially - you get many of the benefits of static stretching and THEN some. Static stretching (holding a stretch 15-25 seconds) improves the length of a muscle, where as SMR works to adjust the tone of the muscle.

Foam rolling helps with pliability, improves mobility, and range of motion.

This means you'll have better form and quality of movement during your workouts because your body isn't so tight!

You can find foam rollers and other SMR tools like tennis balls just about anywhere these days- and you can also buy them off Amazon.

This week, focus on the areas that YOU need to work…maybe it’s your upper back, your hamstrings, your glutes, or even the bottom of your feet and ankles.

Need a great resource for SMR ideas? http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/feel_better_for_10_bucks

This week, I’m challenging you to join me in performing SMR in some fashion EVERY single day this week.

Are you in!? Click the link below to share with your friends and family on Facebook.

Click Here.


Email #119

Subject Line: A Very Berry Chocolate Protein Smoothie Recipe

As I’m sure you know by now protein plays a huge part in the body's ability to build lean muscle tissue.

Now I’m not talking about getting bulky, but adding lean muscle to help you burn more fat naturally.

Well this weeks recipe is a fun way to mix up your protein shakes after your workouts. Let me know how you like it.

Ingredients:

● 1 cup unsweetened vanilla almond milk

● 1/2 cup frozen organic strawberries

● 1/2 cup frozen organic raspberries

● 1 scoop chocolate protein powder


Instructions: Blend all of the ingredients in a blender and enjoy!

Email #120

Subject Line: Jumpin Around Workout

This weeks workout is about mixing what we have been building on the past several weeks. This one has jumping, kettlebells and bodyweight exercises mixed in it.

This is where you will start to see everything come together ;).

Let me know you are down for this weeks workout by clicking the link below to my Facebook page.

Click Here.

Complete 3 Rounds. Cut any Jump Rope in half if doing double-unders


● 100 Jump Rope

● 50 KB Swings

● 40 Jump Rope

● 100 Jump Rope


● 40 Lateral Bounding

● 100 Jump Rope

● 50 Jackknives

● 30 Lateral Shuffle

Ps: If you need any help modifying the movements just reach out.

Email #121

Subject Line: Crockpot Foodie Challenge!

Crockpots may have been one of the best inventions in this world.

It’s easy, you can set-it-and-forget-it, and somehow whatever you end up with always tastes amazing.

It’s always nice to have a warm, home-cooked meal when the weather starts to cool down.

Plus- one-pot meals are the BEST because cleaning up is a breeze.

That’s why this week, your challenge is to try a new crockpot recipe!

Try mixing it up and make a meal you’ve never tried before.

Need some recipe inspiration? Click here: http://greatist.com/health/healthy-crock-pot-recipes

Are you IN for this week’s Crockpot Challenge!? Click the link below to share this weeks challenge with your friends and family on Facebook.

Click Here.


Email #122

Subject Line: Clean Eating Turkey Chili Recipe

This is one of my favorite go-tos when it comes to meal prepping. Give this one a try and let me know how you like it.


● 1 medium yellow onion, chopped


● 1/2 tsp. kosher salt

● 1 tbsp. chili powder

● 1 tsp. dried oregano

● 1 tbsp. tomato paste

● 1 chipotle chile en adobo, coarsely chopped, with 1 tablespoon sauce

● 1 pound lean ground turkey

● 1 (12-ounce) Mexican lager-style beer

● 1 (14 1/2-ounce) can diced tomatoes

● 1 (15 1/2-ounce) can kidney beans, rinsed and drained

Instructions:

Heat the olive oil in a large pot over medium-high heat. Add the onion, garlic, salt, chili powder, and oregano. Cook for about three to five minutes or until the veggies are fragrant and beginning to soften.

Stir in the tomato paste, chipotle chili and sauce; cook for another minute before adding the turkey, breaking it up with a wooden spoon, and cook until the meat loses its raw color (about 5 minutes).

Add the beer and simmer for about 10 minutes. Stir in the tomatoes and the beans; bring to a boil. Cook, uncovered, stirring occasionally, until thick, about 10 minutes.

Email # 123

Subject Line: Carry the Bells Workout

This weeks workout is all about “Strength” and giving it your very best. I want to make sure you get shouted out for this weeks workout so make sure you let me know you’re down by clicking the link below to my Facebook page.

Click Here.

Complete twice.


● ¼ Mile Run

● 100 Single Racked Carries

● 30 Swings

● 100 Heavy Carries

● ¼ Mile Run

● 30 Swings

● 100 Overhead Carries (50 with KB/DB each side)

● ¼ Mile Run

Ps: If you need any of the movements changed just let me know.

Email # 124

Subject Line: Clean and Lean Challenge

With eating unhealthy being often more convenient than actually eating healthy I wanted to put together a challenge to mix it up a bit.

A lot of times we tend to having “unhealthy meals” due to social outings and work settings.

So in order to see the change we must “Become” the change.

Your challenge for this week is to find a CLEAN recipe to make and bring to work, to a Thanksgiving gathering, or to share with your friends and family.

Spread some healthy living love!

Here are a few tips to keep in mind when looking for a clean recipe:

● Gluten free

● Dairy free

● Soy free

● No artificial sweeteners, flavors, or dyes

● Organic, all-natural

● Low sugar

Here are some delicious recipe ideas:

greatist.com/health/healthy-thanksgiving-recipes-111512

Are you up for the Clean Recipe Challenge? Click the link below to invite your friends and family on Facebook to join in with you.

Click Here.


Email #125

Subject Line: Skinny Dark Chocolate Fudge Recipe

This one was too good not to share!

Let me know how you like it.

Ingredients:

● 8 oz. of dark chocolate, melted

● ¼ cup of honey

● ¾ cup of coconut oil

● ½ cup of almond butter

● ¼ cup of pomegranates

● ⅓ cup of hazelnuts, chopped

● ½ cup of dry cranberries

Instructions:

1. Grease an 8x8 glass pan with coconut oil.

2. Put dark chocolate in a large bowl and put in microwave for 30 seconds at a time, stirring after each time until it is melted.

3. Add coconut oil, honey, almond butter, hazelnuts, and dry cranberries.

4. Stir until smooth.

5. Pour fudge mixture into greased pan, sprinkle with pomegranates on top.

6. Place in a refrigerator for 2-3 hours.

7. Slice and serve.

Notes:

When removing fudge from the pan, let fudge sit about 2-3 minutes. Using a knife dipped in hot water and wipe clean after each slice.

Email #126

Subject Line: Solid 10 Workout

This weeks workout is super simple.

3 rounds at 10 reps per exercise.

Lets crush this workout and let me know you’re down by clicking the link below to my Facebook page.

Click Here.

Complete 3 Rounds


● 10 Step-ups (each)

● 10 Glute Bridges

● 10 Overhead Triceps Extensions (2arms)

● 10 Reverse Fly’s

● 10 Goblet Squats (KB/DB)

● 30 Leg Raises 1-1

Ps: As always let me know if you need any help with the movements ;).

Email #127

Subject Line:

It’s far too easy to spin out of control with your diet and exercise with everything that needs to get done everyday.

Not this year. You’re going to keep it under control and STILL manage to get everything done on time.

Why? Because you’re going to have a plan.

Your challenge this week is to create your top 3 goals that you want to achieve.

Let’s not focus on next month or even the month after that.

Let’s just focus on this month...

Your goals may be something like:

“I’m committing to workout 3 times per week on Monday, Wednesday, and Friday every week this month”

or… “I’m going to eat clean 6 days each week this month and allow myself only 1 day for splurging.” (you’ll want to mark those days off in the calendar ahead of time)

Once you’ve listed off your top 3 goals, create an action plan and put the plan in your schedule!

Are you IN for this challenge!? Click the link below to invite your friends and family on Facebook to join you.

Click Here.


Email #128

Subject Line: Spicy Pumpkin Curry

This weeks recipe is great during the Fall, but can be a great fit anytime with how great it is. Give this one a shot and let me know how you like it.

Ingredients:

Roasted Pumpkin:

• 1 medium sugar pumpkin, peeled, cut in half, gutted and cubed

• 1 teaspoon grape seed oil

• Sea salt and pepper, to taste

Curry:

• 1 teaspoon grape seed oil

• 1 yellow onion, sliced

• 2 tablespoons water

• 1 tablespoon minced garlic

• 1 tablespoon minced ginger

• 1½ cups canned pumpkin puree - not pumpkin pie puree!

• 2 cups gluten-free vegetable broth/stock

• 1 cup homemade coconut milk or non-dairy milk of your choice

• 1½ teaspoon cumin seeds

• 1 teaspoon ground turmeric

• 1 teaspoon smoked paprika

• 1 teaspoon sea salt

• 1 teaspoon brown (or yellow) mustard seeds

• 10 curry leaves

• 1 tablespoon homemade curry powder

• Juice from ½ fresh lime

• Fresh cilantro, to taste

Instructions:

• Preheat oven to 400F and cover a baking sheet with parchment paper

• Add cubed pumpkin, 1 teaspoon of grape seed oil and a sprinkle of salt and pepper to the prepared baking sheet. Stir around with your hands until covered. Bake in preheated oven for 20-25 minutes, rotating halfway through. When complete, remove from the oven and set aside.

• Meanwhile, add 1-teaspoon grape seed oil and sliced onion to a large saucepan. Sauté, on medium-high heat for 10 minutes, adding a total of 2 tablespoons of water throughout the cooking process to avoid burning the onions.

• Add ginger and garlic and continue to cook for 5 minutes.

• Add pumpkin puree, reduce heat to medium-low and cook for 10 minutes, lid off. Stir every couple of minutes to make sure nothing is burning.

• Add vegetable broth, coconut milk, cumin seeds, turmeric, paprika, salt, mustard seeds and curry leaves. Cover and bring to a boil. Reduce heat to low and simmer for 15 minutes.

• Stir in curry powder, lime juice and roasted pumpkin cubes. Cover and cook for another 3 minutes, just until heated. Serve with fresh cilantro.

Email #129

Subject Line: One round to rule them all Workout

This workout was inspired by watching one of my favorite action movies this weekend “Black Panther.” This is one of the workouts the actors/actresses did to get in great shape for the part.

I modified it a bit to fit you of course ;).

Click the link below to let me know you are down for this weeks workout on my Facebook page.

Click Here.

Complete once


● 10 World’s Greatest (each)

● 100 Lateral High Knees (50 each)

● 10 Spiderman Stretch (each)

● 100 Butt Kickers

● 10 Inchworms

● 100 Lateral Shuffle

● 10 Prying Goblet Squats


● 10 World’s Greatest (each)

● ½ Mile Run

Ps: If you need any help with changing the movements just reach out.

Email #130

Subject Line: Healthy Drink Challenge

Check this out:

● Peppermint Mocha = 470 cals, 61 g carbs, 22 g fat

● Pumpkin Spice Frappuccino = 470 cals, 74 g carbs, 13 g fat

● Hot Chocolate = 480 cals, 70 g carbs, 20 g fat

Just by looking at the numbers above, you’d think you’re eating an entire meal….

Yet many of us can slug these down in just a few minutes without even thinking about it!

And…. Because there’s relatively low (if any) fiber in your drinks, your blood sugar and insulin levels will spike very quickly.

Your challenge this week is to be aware of how many calories your drinks actually have in them before you say bottoms up.

Alcoholic drinks can really pack a calorie punch also.

Let’s commit to eating our calories rather than drinking them.

Sure, the occasional drink is ok, but let’s not make a habit of it!

Choose a healthy alternative instead.

Here are a few ideas: dailyburn.com/life/recipes/holiday-drinks-recipes

Are you IN for our Holiday Drink Challenge!? Click the link below to invite your friends and family to join you on Facebook this week.

Click Here.


Email #131

Subject Line: Stuffed Acorn Squash Recipe

Tired of eating the same ole stuff every single week?

Give this one a try and mix it up a bit this week ;). Also let me know how you like it of course.

Ingredients:● 2 acorn squash, halved lengthwise and seeded


● 1 red onion, chopped

● 1 lb. of 96% lean ground beef

● 1 pint of baby bellas (mushroom), chopped up

● 2 small zucchini, quartered and chopped (about 2 cups)

● 2 peppers, any color, chopped up

● 1/3 cup of dried cherries, roughly chopped

● 1 tbsp. dried thyme

● 1 tbsp. ground cumin

● A pinch of nutmeg


Instructions:Pre-Heat the oven to 400 degrees.

For the Squash: Place acorn squash in a baking dish, skin side up. Drizzle with a little extra virgin olive oil or give it a light spray with your non-stick olive oil spray. Add an inch or so of water to the bottom of the pan and pop in the oven for about 30 minutes. You want the squash to be tender but not completely cooked because it will be going back in for another 10-15 minutes after you stuff it.

For the Stuffing: While your squash is cooking, heat a tbsp. of extra virgin olive oil in a large sauté pan. Add onions and cook for two to three minutes before stirring in the garlic and a pinch

of salt. Allow the garlic and onions to cook for another three to five minutes or until onions are translucent and it smells amazing!

Push onions and garlic aside and add ground beef, being sure to break it up.

Add peppers, mushrooms, and zucchini to the pan along with thyme, cumin, nutmeg, a little more salt and pepper. Bring everything together as it is cooking.

Once your veggies begin to cook down a bit, add crushed tomatoes and the dried cherries. Let everything heat through.

Place stuffing in the cavity of each squash and pop back in the oven for 10-15 minutes just to be sure that everything is hot… enjoy!

Email #132

Subject Line: Down the ladder we go Workout

Remember that time we did the ladder workout when you work your way up?

If you don’t know worries, because we are running that play this week. This time though we are working our way down.

Start with 10 reps per exercise your first round and you will go down one rep each round until you complete it.

This will have you feeling great afterward!

Don’t forget to let me know you are down for this weeks workout by clicking the link below to my Facebook page.

Click Here.

10 → 1 descending ladder


● 10 Lunges (10 each)

● 10 Sit-ups

● 10 Squats

● 10 Russian Twists

● 10 Star Jumps

Ps: If you need any of the movements modified don’t hesitate to reach out.

Email # 133

Subject Line: 4 workouts in one week challenge!?

Life can get crazy and it’s easy to lose sight of taking care of yourself.

There’s a reason if your on an airplane they always say to put your mask on first if an emergency arises…

If you can’t take care of yourself then it becomes even less you can give to others.

That’s why it’s important to make the time to take care of yourself!

If you squeeze in an early workout, you’ll feel MUCH better throughout the day!

You’ll have more energy and even feel less guilty if you happen to steal one of Santa’s cookies.

This week, your challenge is to commit to exercising 4 times this week- even if 15-20 minutes is all you have to spare.

Let’s not fall into the trap of “I’ll just start up again next week or month.”

BLOCK OFF the 4 days you’re going to workout in your calendar this week, and commit to getting it done.

Ready to pledge your commitment for completing 4 workouts this week!?

Click the link below to invite your friends and family to join you in this weeks challenge.

Click Here.


Email #134

Subject Line: Pumpkin Spice Truffle Recipe!

This recipe needs no introduction… Let me know how you like it ;).

INGREDIENTS:

● 1 cup pumpkin puree● 1/3 cup melted coconut butter

● 1/4 cup coconut sugar

● 5 tablespoons unsweetened cocoa powder

● 1 teaspoon pure vanilla extract

● 2 teaspoons pumpkin pie spice

● 1 cup pecan halves, finely chopped

● Pinch salt

Instructions:

1. Melt the coconut butter for 30-60 seconds in the microwave. Mix the coconut butter with a knife until smooth, then measure. Combine with puree, coconut sugar, cocoa powder, pumpkin pie spice, and salt in a mixing bowl2. Refrigerate mixture for 30 minutes.

3. Finely chop your pecans by hand with a knife, or by pulsing in a food processor. Transfer to a plate or a shallow bowl.

4. When your truffle mixture has cooled for 30 minutes, form each ball by measuring one tablespoon of the mixture, and rolling in your hands. Then, roll that formed ball into your pecan mixture.

5. Repeat until you’ve used up all the truffle mixture.

6. Enjoy! (makes 24 truffles)

Email # 135

Subject Line: 30 to 60 Workout

Hey this workout is super simple.

One round with runs mixed in between exercises with 30 or 60 reps.

Give this one your very best and let me know you are down for it by clicking the link below to my Facebook page.

Click Here.

Complete once


● ¼ Mile Run

● 30 Walking Lunges with Trunk Rotation


● ¼ Mile Run

● 60 Lateral Shuffles (30 each way)


● ¼ Mile Run

● 30 Burpees


● ¼ Mile Run

Ps: If you need any of the movements modified just let me know.

Email #136

Subject Line:

I hope you have a wonderful holiday with your family and friends. This is one of the last challenges of this year.

Let’s finish off this year with a little reflection on this past year, and an exciting look forward to what’s to come.

Challenge Part A: There’s an invaluable exercise called “The Wheel of Life.”

Some of you may have done this before. Even if you have- it’s incredibly insightful and I strongly recommend doing it again.

By answering a few important questions, it will help to identify the areas in your life you may need to start paying closer attention to.

This single exercise is used by some of the most successful people in the world.

(Darren Hardy, the editor of Success Magazine created this particular worksheet.)

Click here for the worksheet: go.success.com/pdf/DB10_worksheet_set_4.pdf

Challenge Part B: Once you’ve completed your Wheel of Life, time to look ahead and create next year with INTENTION!

Let’s start DESIGNING what that will look like! I’m including a great Goal-Setting worksheet that will break down the categories from your Wheel-of-Life exercise.

Click here: thecompoundeffect.com/downloads/english-goal_designing.pdf

After you complete these 2 worksheets, you’ll be primed and ready to take on a new year with a new, fresh set of goals.

Don’t forget to create your action plan on how to achieve the goals you set for yourself once you’re done.

Are you In for this weeks challenge!? Click the link below to invite your friends and family to join you.

Click Here.


Email #137

Subject Line: Marinated Chicken Thighs Recipe

This weeks recipe is for my chicken lovers out there! Let me know how you like it.

Ingredients:● 6 boneless, skinless, chicken thighs, trimmed of any excess fat

● ½ cup of soy sauce

● ¼ cup of brown sugar

● 2 tbsp. of rice vinegar

● 2 tbsp. of lime juice

● 1 tsp. of grated ginger

● 1 tsp. of garlic powder

● 1 tsp. of toasted sesame oil

Instructions:Combine all ingredients in a shallow baking dish. Add chicken and be sure it is coated with the marinade before popping in the fridge for an hour.

Place on a hot grill or grill pan and cook for about six minutes on one side and then flip and cook about ten on the other. Allow the chicken to rest for about 5-10 minutes before eating.

Email #138

Subject Line: 30 to 10 Workout

This weeks workout is working from the easiest exercises to the harder ones. Your reps will be higher for the easier exercises and lower for the harder exercises.

Let me know you are down for the 30 to 10 workout by clicking the link below to my Facebook page.

Click Here.

Complete 3 times.


● 30 Jackknives (each)

● 30 Military Presses (15 each)

● 20 Flutter Kicks 1-1

● 20 Pushups

● 10 Squats

● 10 Box Jumps

Ps: If you need any help with this workout just reach out.

Email #138

Subject Line: Squat Challenge Accepted!

Since we’re on a flexibility and mobility kick from last week, I thought it would be a great idea to have a Squat Hold Challenge this week!

Let’s see if you can hold a squat for 10 collective minutes one day this week.

It’s great for focusing on hip and ankle mobility and it will be a real eye-opener for you.

We all need to have awareness of our body and how it moves. Simple challenges like this will help you to identify areas in your body that you may need to focus on.

Remember- when you do this, you should never feel any pain. If you do, slowly and safely come out of the squat right away.

Kelly Starrett filmed a great video on the proper form for performing this challenge here: www.mobilitywod.com/2010/08/episode-01-the-first-of-many-beat-downs/

Are you in for a 10-minute Squat Hold? I thought so!

Click the link below to share with your friends and family on Facebook. And again after you’ve completed your 10 minutes!

Click Here.


Email #139

Subject Line: Better than a Chipotle Bowl Recipe

Don’t eat out instead eat this. Let me know how you like it.

INGREDIENTS:

● 1 onion, chopped

● 1 garlic clove, chopped

● 1 Tbsp. lime zest

● 3 Tbsp. lime juice (about one lime)

● 1/4 tsp. sea salt

● 4 Roma tomatoes, chopped

● 1 cup orange, red, yellow bell pepper, chopped

● 1 jalapeno, seeded and diced

● 1 cup black beans

● 1 cup frozen corn

● 1/2 cup cilantro, roughly chopped

● 2 tsp. olive oil

INSTRUCTIONS:

In a large bowl, combine all ingredients and stir well. Allow flavors to marinate for about 2 hours then serve and enjoy!

Email #140

Subject Line: Move like an athlete workout

You don’t have to be a professional athlete to be able to move like one. It just starts with taking the first step, because at the end of the day we were all built to be able to move like one.

Let me know you are down for this weeks workout by clicking the link below to my Facebook page so I can support you.

Click Here.

Complete 3x, focus on form during mobility drills


● ½ Mile Run

● 10 Hand Walkouts

● 10 Inchworms

● 10 Prying Goblets (slow and controlled)

● ¼ Mile Run

● 10 Rear Foot Elevated Split Squats (Each)

● 10 Russian Twists 1-1

● 10 Lateral Lunges 1-1


Email #141

Subject Line: Learn how to do a Split Challenge

You heard right! The challenge this week is to work on your SPLITS!

First, let’s talk about some basic benefits of stretching:

● Stretching increases overall flexibility, which makes almost every single aspect of daily life easier, more efficient, and more enjoyable.

● Improves the range of motion in joints, which enhances both balance and stability (decreasing your risk for injury)

● If an injury does occur, a person who stretches regularly has a much faster recovery period.

● Increases circulation, which will give you more energy!

● Helps reduce muscle tension

Splits are a great way to work on hip joint mobility, hip flexor and hamstring flexibility, and many more muscles in your body.

Start by practicing the stretching exercises pictured below. Use yoga blocks under each hand for more support.

Once you feel ready to dive in and practice full front splits, go for it!

Be gentle. Listen to your hips and hamstrings. With splits, slow and steady wins the race.

Practice daily, and you will see improvements before you know it! Hold each exercise 3 times for 30 seconds daily.

Remember to focus on your breathing.

Consistent and even inhalations and exhalations throughout flexibility training are crucial.

The muscles, tendons and ligaments will relax and lengthen when your breath is relaxed and lengthened.

Are you 'IN' for practicing SPLITS this week? Click the link below to share with your friends and family on Facebook.

Click Here.


Email #141

Subject Line: Fennel and White Bean Soup Recipe

Here’s a great soup recipe I came across this week and wanted to share with you. Let me know what you think of it.


● 1 onion, diced


● 2 small or 1 large bulb of fennel, thinly sliced

● 1 x 15oz. can of crushed tomatoes

● 4 cups of low sodium chicken broth

● 1 x 15oz. can cannellini beans (white kidney beans)

● 5 oz. baby spinach


Instructions:Heat oil in a medium, heavy bottom pot. Once the oil is hot, add onion, garlic and fennel along with a pinch of salt. Sauté for 8-10 minutes or until the onion and fennel is beginning to look translucent.

Add tomatoes, broth, and beans and bring to a boil. Once boiling, reduce the heat and simmer for 20-30 minutes. This will allow the soup to thicken and become nice and hearty.

Once your soup has reached the desired consistency, stir in spinach and season with salt and pepper. The spinach will wilt down in a matter of minutes and soup will be done. Enjoy! Makes 6 cups

Email #143

Subject Line: One Step at a Time Workout

I’ve got another ladder workout for you this week and changed out some of the movements. Let me know by clicking the link below you are down for this weeks workout on my Facebook page.

Click Here.

Work your way up the ladder from 1-10.


● Walking Lunges 1-1

● Suicide Pushups 1-1

● High Skip in Place 1-1

● Flutter Kicks 1-1

● Jump Squats

Ps: If you need any help switching the movements out for something else just let me know.

Documents

Ingredients: - fitprocollective.com€¦ · Web view100 Jump Rope 50 Mountain Climbers (25 each) 75 Jump Rope 40 Walking Lunges (20 each) 50 Jump Rope 30 Upright Rows 25 Jump Rope