Time for YOU: Week Eight

Week Eight Goals:

(Maryland 2004)

Hey everyone! This week marked the 45^th day (Thursday the 11^th). Hope you are doing well and still working on your habits. As we create habits, we are freeing ourselves to do with our lives what we are meant to do. We may not be Kings or Presidents, but each of us are important in this world and each of us have something to give to make this world a better place and influence the lives of those around us. I desire for you to discover yourself on this journey and make the best use of the time you have on this earth. Just start where you are and do your best. Have a wonderful week. Email me with any concerns or questions.

Weekly Goals:

Exercise: Bring in the Family. Involve your family in your exercise plan this week. They can be your best support system. (Bubbles are always fun- get your kids chasing after while you run around blowing, one of my favorites!)

Nutrition: Limit Refined and Processed Foods: Eat as close to nature as possible

Knowledge: Dr. A's Lesson 10-11 Companion Guide: Eating Healthy for Life and Habits of Active Living

Emotion: Thoughts that Keep us from What We Want. What are we saying to ourselves that keeps us from having the body, mind, and spirit we desire.

Home: Swish and Swipe. Add this one thing to your morning routine and watch your throne shine!

Spirit: Giving. Discover the joy of giving and why you give.

Weekly Recipe:

Peanut Butter Protein Smoothie (Makes a great snack or after workout treat!)

1 1/2 C. Water

2 scoops of chocolate protein powder

1 banana

1-2 tablespoons of natural peanut butter

1 c. ice

(Add a handful of spinach to give it a little kick, you really won't taste it!)

Blend until smooth in your blender and enjoy!

Makes about:

2 16 oz servings - 4 8 oz. servings

Weekly F.H.E Activity Idea and Workout:

This is a great idea to do for family night. You can use the house, or any open space and run around from room to room. You can set up these 10 “Stations” throughout your home. Have someone keep time and switch every 30 seconds. Give yourself time to get from room to room. Also have someone demonstrate each move.

Warm-up: Run or walk in place for a few minutes and have each person say one thing they are thankful for that day. Get moving. (Some may choose to walk around the block and go to the park for this activity.)

Stretch: Remember to stretch the arms, legs and feet.

Station Workout: 30 seconds for each – run to the next station in between

Jumping Jacks

Push-ups

Jump Rope

Abdominal Crunches

Run from one spot to another as fast as possible

Mountain Climbers on the ground

Big Tire Jumps (pretend you are jumping through those big monster truck tires one after the other.)

Punching (use your favorite or just jab and cross)

Throw/or roll a ball and run after it (Modify if in your home)

Superman's (Lay on your stomach, lift hand and feet in the air for 5-10 second intervals)

Cool Down: Walk in place again for a few minutes and say the exercise they liked the most.

Stretch: Make sure you stretch out while you are warm and then go have a smoothie for your treat. Remember the protein.

Weekly Song: When Faith Endures