Weekly Challenge-push ups

Let's shoot for at least 30 pushups every day this week. Need to break them up in sets of 10s or 5s? Go ahead and do so. Your focus should be on form, not how many you can do at a time. Shoot for perfect form every time, meaning shoulders directly over hands and lowering your body enough that the upper part of your arms are parallel with the ground.

Challenge of the week

I'm going to start having a weekly challenge for you to follow every week. With "dieting" a lot of people tend to cut something out of their diet cold turkey and then eventually crave it, leading to a binge. Instead, take baby steps and try cutting back bad foods or add in healthy foods slowly. This will train your body to know what it needs and eventually your body will crave the healthy stuff and reject the bad.

CHALLENGE OF THE WEEK:
Pop drinker? Try cutting down by 25%, whether that is removing one can/day from your diet or one can/week. Replace that can with a glass of water.

Not a pop drinker? Try drinking an extra glass of water/day. Most people don't hydrate themselves well enough. Staying hydrated keeps your brain thinking properly, your body working more effectively, and your exercise performace more efficient.

Importance of Breakfast

People tend to skip breakfast for many different reasons. "I don't have time in the morning," "I'm not hungry," etc. etc. What people don't always realize is that breakfast is the most important meal of the day. Just like the word says, you are "breaking the fast" that occurs when you are sleeping. Here are a few important facts to consider when you're thinking about skipping that first meal.

1. Breakfast helps boost your metabolism because your body has to digest the food you eat, just as eating smaller meals throughout the day will boost your metabolism instead of 3 large ones.

2. Children who eat breakfast tend to do better in school, pay better attention, are more creative, and score higer on tests. This can have the same effect for you at work.

3. Eating breakfast prevents binging in the afternoon, and therefore helps with weight management. A lot of people think that if they skip breakfast, they save calories and can afford to eat more later. This usually leads to binging on foods that are most likely unhealthy for you.

Here are some tips for those of you who don't think you "have enough time" in the morning to make breakfast.

1. Lay out what you plan on eating the night before. If it's a bowl of cereal, lay out the bowl, spoon, and cereal box out on the counter.

2. Chop up vegetables the night before so you won't have to when you're making that egg omelette in the morning.

3. Buy individual yogurt containers and wash/cut up fruit in advance. It only takes a few seconds to grab it and go if you're in a rush.

*You wouldn't drive your car without fueling up first would you? Then why would you not fuel up your body? A little bit of breakfast is better than no breakfast.

p.s. Here is a delicious recipe to try that's healthy and quick! Make them the night before and heat them up in the morning. Great combination of healthy carbs and protein!

3/4 cup egg whites
3/4 cup oatmeal
1 tbsp. cottage cheese
1 tsp. cinnamon
1 tbsp. Sugar free maple syrup (optional)
1/4 cup blueberries (optional)

*Mix all ingredients together and cook like a pancake!