CHALLENGE 1

HYDRATION

There are 2 parts to this challenge! For part 1 I want you to focus on starting your day with the biggest glass of water you can find! Drink the entire glass before any other liquid goes into your body - no coffee or tea even! The 2nd part is to continue to fill up that glass or bottle of water whenever it is empty and make sure it is empty before you fall asleep! You will basically start and end your day with a huge glass of water no matter what!

CHALLENGE 2

NO “FAST FOOD” & NO “JUNK FOOD”

No eating out or grabbing for the simple forms of snacks like chips and chocolate bars. This is a super simple rule: if it would come as halloween candy or you can get it at a drive through then do not eat it! I include high sugar items like ice cream and cookies in this as well! This is the simplest step to your nutrition goals this week. No need to measure or stress about details if we start by simply eliminating the things we know aren’t helping us!

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WORKOUT GUIDELINES

I suggest a minimum of 3 workouts a week to see and feel optimal results. Each workout can be as simple as 30 minutes to one hour so it shouldn’t be too hard to fit into your schedule. If you are able to add in more than 3 workouts per week you can simply switch it up a little more with all the movements displayed below! If the workout becomes too easy you can use a heavier band or dumbbells if you end up snagging some! For now you can use your weighted ball for pretty much any of these or no equipment at all! Get creative and do not stress too much. I have included 2 of my new workouts and I would love you to give them a try! even if you switch out some movements for what work you can get into the groove with some guidance as well! Do not feel pressured to lift heavy or finish the fullhour! Just go at your own pace and build up that stamina!

MOBILITY & RECOVERY

Incorporate these movements daily throughout your week, pre & post workout, mornings or even before bed!