10-a-Day Challenge/// Push-ups

This month I'm challenging myself to do 10 push-ups everyday in addition to my regular exercise routines. I realize this may not seem like a big deal to many of you, but for someone like me who doesn't have a ton of upper body strength, it's a challenge. The hardest part may just be remembering to do it everyday (hence, the sticky note on the wall). I also wanted to do this challenge to prove to myself and other people that small changes can have major affects on our bodies.  And just like with any other goal, I'm not going to stop myself from doing more than ten push-ups, in fact I'll probably try and do more, but I'm focusing on performing a minimum of ten push-ups each day. I think it's important to give ourselves small attainable goals to work towards.

So if you are so inclined, I encourage you to join me in this challenge. It'll take less than one minute each day, it's free and you'll be improving your body. If ten push-ups are a piece of cake for you, up the number to twenty or thirty or 100 if you're a beast. If ten is too hard, just do a couple push-ups throughout the day adding up to ten, or do push-ups on your knees (I refuse to call them girly push-ups).

Need a little more convincing? Push-ups have long been considered a perfect exercise. We typically think of them as an upper body workout, which they are, but they also work the core, legs and hips- so in reality a full body workout. Plus, for women, in addition to building muscle, push-ups have been known to have a bone-building effect. 

Most importantly, make sure you have the proper form and are doing the exercise correctly. Click here or here to learn how to do a perfect push-up, plus other variations if you're looking for an added challenge. And remember, as these websites mention, it's quality over quantity.

Here's my before picture. Check back in a little over a month for the results!

If you're planning on joining me in this challenge, I'd love to hear from you. If you post about it on your blog leave me the link so I can check it out and with your permission, share your results along with my own. Good Luck!


P.S.- Can I just say that I love how I can see Pike's Peak from my bathroom!

Peace & Love,

Joy

[Fitness] Sexy Surfer Body Workout

I believe that exercising is just as important as eating nutrient dense food if you want to have a healthy body. Excerising results in better sleep, more energy, beautiful skin, higher confidence levels, a stronger body, healthier digestion, better moods and an overall happier life. I also believe it is just as important to find exercises that you enjoy. You should be able to look forward to working out, not dread it. So I've decided to start sharing some of my favorite workouts in an attempt to help people find what works for them.

First up is the Sexy Surfer Body Workout designed by Amanda Russell. I love this workout because you can do it anywhere as they demonstrate in the video -they do the entire workout on a surfboard! It's fast, it's simple and it's fun! I also love that it's a full body workout with an emphasis on arms, shoulders, back and obliques; I'm as guilty as anyone when it comes to just doing a bunch of squats and lunges and no push-ups. Unfortunately, this isn't the type of video that you can workout alongside; they just demonstrate the different exercises. I found it worked best for me to watch the video and practice the different moves, then watch it again and write down the sequence so I could do the workout by myself. Below the video I've listed the exercises so you can jump right in and do it after watching the video. Happy exercising!

Sexy Surfer Body Workout

Chair Pose -10 Reps

One Leg Push-up to Downward Dog -10 Reps each

Jump Switch -10 Reps

Breast Stroke -20 reps

Right Leg Reptile -10 Reps

Front Crawl -20 Reps

Left Leg Reptile -10 Reps

Right Side Plank with Extended Arm -10 Reps

Hand Stand Kicks -8 Reps

Left Side Plank with Extended Arm -10 Reps

Push up to Downward Dog -10 Reps

Repeat 3-4 times.

My arms were definitely shaking by the end, but it felt great! My favorite move is definitely the reptile.

What was your favorite move? Do you have a favorite workout?

Peace & Love,

Joy