Welcome to Your September Fitness Challenges

As part of our mission to expand the concept of fitness to include Physical, Nutritional and Mental aspects, we present you with your monthly challenges! Choose one, two or all three areas and push yourself to be your best you!


PHYSICAL FITNESS


This month, we are going to Push Up!


The Push Up is one of THE best body weight movements that you can practice. It has long been considered an upper body or arm workout, but it is actually a core strengthening, body altering exercise, and incorporating them into your regular workouts will help you reach a variety of fitness goals (and even strengthen and improve your posture!). 


As always, form is paramount! Skimping on form not only cheats your body out of the fantastic benefits of this awesome movement but also leves you at a greater risk for injury so - Take your time and focus on form!


Week 1: 10 Push Ups Daily


Week 2: 20 Push Ups Daily


Week 3: 30 Push Ups Daily


Week 4: 40 Push Ups Daily


(Scale each workout to your fitness level and comfort with the movements. If you would like guidance, please reach out!)


Depending on your soreness (recovery needs) you can do this every day or just a couple times each week. The goal is to stick with it and to watch your results improve from your first try to the next and the next after that :)



NUTRITIONAL FITNESS


Hydration Station!


Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. Your body uses water to maintain temperature, remove waste, and lubricate your joints.


It is THE most important thing that you put into your body.


Let's be honest, most of us could be doing a much better job where hydration is concerned. A majority of the time, we are functioning at a deficit and may not stop to hydrate ourselves until we are already fairly dehydrated. So, let's set a new hydration standard for ourselves!


Tips for tackling hydration:


Keep a bottle of water with you - always. Team Groundbreakers are huge fans of the reusable water bottle to cut down on waste.


  • If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
  • Drink water before, during, and after a workout.
  • When you’re feeling hungry, drink water. Thirst is often confused with hunger. 
  • If you have trouble remembering to hydrate, drink on a schedule! Make drinking a glass of water the first thing you do after you roll out of bed in the morning. Drink water with each meal you have during the day. Set an hourly reminder to fill your bottle.


Once you create healthier habits around your hydration it will simply become part of your routine. Drink up, your body will thank you!



MENTAL FITNESS


Tackling Fear! 


Simply saying the word can cause a physiological response! Fear is a powerful and primitive human instinct. It alerts us to the presence of danger and is critical in helping to protect us and help keep us alive. 


Fear can actually be divided into two stages, biochemical and emotional. The biochemical response is universal, while the emotional response is highly individualized.


Fear is a chain reaction in the brain that starts with a stressful stimulus and ends with the release of chemicals that can cause responses like a racing heart, fast breath and energized muscles. Better known as the fight-or-flight response. So, if you  are being chased by a bear, heeding your bodies call to RUN is the sensible choice and an obvious one. Bear.... RUN!


Our challenge is around the emotional rather than the instinctual aspects of fear.

In other words, we are challenging you to transcend fears that may actually be holding you back instead of appropriately protecting you.


Here are some tips you can use to get started in your FEAR CONQUERING journey!


  • Awareness: Give some thought to the things that cause you to feel fear. 
  • Identify: What are you actually afraid of and what specifically is happening for you in those situations.
  • Curiosity: Where are the thoughts coming from that generate fear for you. Where do you feel the fear. How do you react to it? Be an observer of self.
  • Take Action: Fears are just fears. They are created by your imagination to make reality seem scarier than it is. 


When you take action and face your fears, they become weaker, you realize that reality isn’t nearly as bad as your imagination.