Day 21 - Monday
*Before we start, be mindful of how your energy and focus change after you do your Tabata workout. On a moving scale, how much did it change? Fitness Challenge: 4 Minute Tabata Challenge: cardio for mere energy. Put your Tabata music on and go outside. Let's run! Spring for 20 seconds and rest for 10 seconds. Repeat for 8 rounds. Don't blow a tire though, 70-90% effort is great! Running outside will be much different from running inside. *Before we start the mindfulness challenge, my goal is to have you spend a few minutes on the most important person in the world, you. This is all about self-integrity.
Sleep & Mindfulness Challenge: Take time today and reflect on the challenge and journal today. Also, listen to a podcast or Youtube motivational video.
Nutrition Challenge: The goal of this challenge was to put some purpose into your nutrition intake. Did you binge a little this weekend? How did it feel? Was it hard to get back on track? Write down at least 3 foods that make you feel good and enjoy and 3 that do not make you feel good.

Day 22 - Tuesday
Fitness Challenge: 4 Minute Tabata Challenge - Cardio again for more energy. Put your Tabata music on and go outside and run! Sprint for 20 seconds and rest for 20 seconds. After that is done, do 60 seconds of planks.
Sleep & Mindfulness Challenge: Read for 20 minutes and sleep or rest in bed for 7 hours.
Nutrition Challenge: Last day of week #3 meal plan. Review all of your recipes. In the group chat, screenshot your top 3 favorite recipes and share.

Day 23 - Wednesday
Fitness Challenge: 4 Minute Tabata Challenge - Cardio again! Put your Tabata music on and go outside and run. Sprint for 20 seconds and rest for 10 seconds. After that is done, do 60 seconds of planks and 60 seconds of squats. Oh my!
Sleep & Mindfulness Challenge: Read for 20 minutes and sleep or rest in bed for 7 hours. Journal your goals for the remaining 7 days. What do you want, and how do you want to finish?
Nutrition Challenge: Week #4 meal plan. Review all those week 4 recipes. In the group chat, screenshot 3 recipes you will most likely try this week.

Day 24 - Thursday
Fitness Challenge: 4 Minute Tabata Challenge - Cardio again! Put your Tabata music on and go outside and run. Sprint for 20 seconds and rest for 10 seconds. After that is done, 60 seconds of planks, 60 seconds of squats, and 60 seconds of repeaters on each leg. After all, it is Bubble Butt Thursday!
Sleep & Mindfulness Challenge: Read for 20 minutes and sleep or rest in bed for 7 hours. Yesterday you journaled your goals for the last 7 days. Now journal what obstacles might get in your way. How will you overcome them?
Nutrition Challenge: Close your eyes before you're about to eat and truly take in the aroma of your meal. With your eyes closed (so you have no visual distractions) ask yourself the following questions:
What smells are coming from this dish?
Does the scent of the food make you hungry?
Is one smell overwhelming, or can you smell the individual components of the meal?
If you could only smell the meal and not see it, would you be interested in eating it?
Concentrating intently on the aroma of the food you're about to eat can help bring awareness to your meal, enhancing pleasure while making you more mindful of your eating experience.

Day 25 - Friday
Fitness Challenge: You thought we would run again? Nope, today we will do the opposite. Let's enjoy the pleasure of stretching. I want you to stretch for 10 minutes and put on some nice music and relax into each stretch.
Sleep & Mindfulness Challenge: Meditate. Do a guided meditation and try a fresh new one.
Nutrition Challenge: Track how much fiber you consume today. Your goal is to try to eat at least 25 grams a day.

Day 26 - Saturday
Fitness Challenge: Walk at least 13,000 steps
Sleep & Mindfulness Challenge: Meditate for at least 9 minutes
Nutrition Challenge: Read the calorie labels on a carb food label today whether you're grocery shopping or eating at home.

Day 27 - Sunday
Fitness Challenge: Stretch for at least 10 minutes today
Sleep & Mindfulness Challenge: Read for 20 minutes and meditate for 5 minutes
Nutrition Challenge: Substitute your coffee for any type of tea today.

Keep Going! You Got This!

Day 28 - Monday
Fitness Challenge: Workout for 45 minutes today Research the meaning of perceived exertion and track where you are during your workouts on that chart. Rate your level of perceived exertion for today's workout.
Sleep & Mindfulness Challenge: Practice a morning routine. Get up a little early if you have to and if you don't already, practice a solid morning routine to start your day. Mine looks like this:
-Wake up with gratitude, usually with prayer, before I leave the bet to set my mindset.
-AM affirmations to remind myself of my purpose and set my daily goals Journaling to express myself, and set daily goals to get 1% better everyday -Stretch! I will stretch for at least 5 minutes and wake my body up nicely -Hydrate to flush out the stomach and balance my lymphatic system. After going several hours without water, the first thing is to hydrate my body while aiding digestion and metabolism
-I did not add exercise. For me, I find my body responds better around 1-3pm when my mind and body need that jolt for the energy boost. But AM exercise is the better choice for most.
Nutrition Challenge: With all the knowledge and practice, put together and plan out your own meal plan for the next week. What does that look like? How many meals/snacks a day? Did you need more or less food serving sizes to get to your goal? What recipes will you be adding to your meal prep? You have two days to do this.

Day 29 - Tuesday
Fitness Challenge: Workout for at least 45 minutes today. Practice increasing your perceived exertion. Rate your level of perceived exertion for today's workout.
Sleep & Mindfulness Challenge: Practice your morning routine!
Nutrition Challenge: Finish your meal plan prep for next week.  

Day 30 - Wednesday
Fitness Challenge: Workout at least 45 minutes today. Practice increasing your perceived exertion. Walk for 20 minutes (at least). Rate your level of perceived exertion for today's walk.
Sleep & Mindfulness Challenge: Repeat your morning routine again. Nutrition Challenge: Finish up building your meal plan for the next week. What will be your "go-to" breakfast and snacks? What time will be your first and last meal? What recipes will you be adding to your meal prep?

Congratulations! You Survived The Challenge!