Week EIGHT
FINAL WEEK! Time to kick it into high gear and FINISH STRONG!!!
It has been an amazing seven weeks so far! I am so proud of everyone! Almost there! Don’t quit now!
Lunge ‘til the end!
For some reason I don’t mind lunges! I must have stronger legs than my upper body, core, and everywhere else?!
Here are some benefits:
Strengthen Your Buttocks and Legs
According to the American Council on Exercise, lunges are one of the most effective lower-body exercises and are right up there with squats, step-ups and quadruped and four-way hip extensions. They effectively work your glute and quadriceps and also engage your hamstrings. Strengthening these large muscle groups can speed up your metabolism, which is beneficial if you're trying to lose weight. When excess fat is reduced from your lower body, lunges can help you shape, tone and firm up your tush and legs.
Improve Core Strength
Believe it or not, lunges can improve your core strength. When doing lunges, you must engage your core muscles, including your back and abdominal, to keep your body upright and balanced as you move your hips up and down. Neglecting to do this results in poor form and can trigger injuries. Having a strong core is essential because it eases daily activities, relieves lower back pain and improves your balance, posture, stability and athletic performance.
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Improve Hip Flexibility
Lunges can improve the flexibility of your hip flexors, which are the muscles you use to bend or flex your legs at your hips. Often these muscles are neglected, and if you lead a predominantly sedentary lifestyle, they can be tight and trigger low back pain. When you do a lunge, you basically force your hip flexors to stretch. If you place your back knee on the floor and slightly lean forward from your hips, you can really get a nice hip stretch.
Things to Consider
Before taking on lunge varieties, such as lateral lunges and reverse lunges, learn to do the basic front lunge with proper form. Mastering proper form can provide optimal results and minimizes your risk of injuries. During front lunges, it's essential that you lower straight down with your pelvis flexed forward and your back straight. Ensure that you step your foot far enough forward so that the middle of your front knee is directly above your ankle during the downward motion. Lower your hips until your knees are about 90 degrees bent and place your weight on the back two-thirds of your front foot during the exercise.
http://www.livestrong.com/article/336841-the-benefits-of-lunges/
Watch this short video:
Fast Food!
If someone could please FIND a FAST FOOD JOINT that has something that is HEALTHY…I want to see it and eat it!!
Some places come close:
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Subway has a veggie sub and nine grain bread-but I wonder where their produce comes from…
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Qdoba has better options that are made fresh. But you must be conscious of the ingredients that you include and the portion size might be made for more than one stomach…
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Noodles has some salads but they drench it in sugary dressings, add some bacon bits, and sugar coated nuts. Most pasta is not whole grain.
YEAH-it’s convenient. I get it, I have kids and activities to get to and finding time to prepare and feed the family gets tough. My family does try hard to make good choices, but it’s not easy and not cheap! I can’t leave some of these places spending less than$25.00 for a family of four.
With a little creativity and planning ahead you can make food fast at home any day of the week! Make a HUGE batch of rice the week before. Keep a stock of beans in the pantry. Keep the fridge stocked with veggie staples-lettuce, tomatoes, salsa. You can EASILY whip up your own burrito bowl, quesadilla, burrito, salad in minutes at a fraction of the price!
Check out the link below for what some of your usual trips to a FAST FOOD joint were giving you…essentially an empty LOAD of calories, fat, NO FIBER.
Pamper Yourself!
You have done it! You have made some positive changes in your life. YOU DESERVE to reward yourself!
Go get your nails done.
GO get a new hairdo.
GO get a new outfit!
Each week is a different link!
Week ONE
-Steps
-Food Journal
-Break the Bad!
Week TWO
-Stairs
-Water
-Meditation
Week THREE
-New Experience
-Meatless
-Sleep
Week FOUR
-Clock Movement
-Eliminate Dairy
-Play
Week FIVE
-A Wall Sit
-Sugar & Flour
-Gratitude
Week SIX
-Ab Challenge
-Home Cooking
-Humor
Week SEVEN
-Push Up's
-Processed Food
-Art
Week EIGHT
-Lunges
-Resist Fast Food
-Pamper Yourself