Stephen: I thought it would be really fun to add a guest blogger each week. Jen gave me the idea so I thought it's only befitting that she write the first one. She is also the person responsible for helping me organize this challenge.
Jen and I met in Korea last year, and she has become a very good friend of mine. If it wasn't for her, I wouldn't still be going so strong. She loves all things fitness and has been a beacon of light, hope, strength, friendship, support, and love in my life. She is also from Minnesota and rocks out the accent like a champ. Here is her story and her #pushit challenge:
Pushing to Live
I can still remember the phone call I received from my uncle while I was at dinner with my friends, "Your dad suffered a stroke and is in the hospital. It's best you and your sisters come right away," my Uncle Steve stammered on the phone while choking back tears.
My phone dropped into my lap and I stared in disbelief among my friends. My heart sank into the pit of my stomach and tears strolled down my face. As much as I hated the man, I didn't want death to be the final sentence for my crotchety old dad. No one wants death for anyone [unless you're a complete psychopath]. From that phone call on, a wave of emotions cycled through as expected with any crisis; after much debate, my sisters and I made the final decision to pack our weary bodies [at 2am] into our little red sports car and drive off into the dangerous flurries of yet another winter snow storm. Upon arriving at the hospital 4 gruesome hours later, I marched to the bed-side of my burly father and decided to give him a piece of mind.
Of course, the bastard was sound asleep, probably dreaming off the effects of morphine.
Another 8 hours and several cups of crappy hospital coffee later, we found out the results: a stroke due to a clot in his left artery. Doctor's orders: stop smoking, eat healthy, lower the cholesterol, exercise at least 30 minutes a day, 3 days per week, and to take an ungodly amount of heart medication.
Oh dear Lord, do you know who you're talking to?
This man eats more bacon + eggs and PB+J sammies than any human could ever consume, smokes 3 packs of cigarettes/day, pours at least half the sugar shaker into his coffee, considers walking to the mailbox as "exercise," and not to mention; he is the most stubborn man alive. He is NOT going to follow that recommended regimen. Good luck, Doc.
Wake Up
While my father's stroke may not have been the wake-up call we all hoped he would pay attention to, it certainly woke me up. I became obsessed with eating clean, working out + living an active lifestyle, and also taking better care of my mind and soul because I did not want to end up like my dad or anyone else in my family; struggling with heart disease, lung failure, diabetes, high cholesterol, depression, and obesity. It was time to take control of my health and my body and push myself to live each day to the fullest.
I made a goal to lose 28 lb. before my 28th birthday [still in progress--5lbs to go]. I made a goal to eat less ice cream + dairy [needs improvement]. I made a goal to not eat red meat [then I moved to Korea]. I made a goal to run more. I made a goal to bike everyday [I worked 6 miles from my house and rode my bike everyday for the summer]. I made a goal to fight less, love more, and value my friendships and relationships with those around me. I kept active with my roommates. I lived by a lake and took walks frequently. Anytime I could get out and move my body; my heart was happy. While I may struggle time to time, I love goals. Goals keep me living.
When Stephen asked me to help him launch this Beach Body by June Challenge, I was more than ecstatic. I love fitness, nutrition, and more importantly, I love a good challenge. I also love the fact that Stephen wanted to create this community of support and offer help to those who may be struggling with taking the first step towards a healthier life. As you all know, his positivity is simply contagious and inspirational--great characteristics needed for motivating people to change. To even be a part of his project means the world to me; a project that will help people jumpstart their fitness goals to lead a healthier lifestyle and look forward to a positive summer. My heart leaps with joy.
Here I am [Jen], guest blogging on Make Today Your Day, encouraging you to PUSH IT.
Finding Your Jam
Hands down, my favorite song ever is 'Push It,' by Salt-n-Peppa. As dirty of a song as it may be, this song serves as a reminder to #pushitrealgood in my workouts. Anytime I hear this song, I go into beast mode and I dedicate myself to every gut-wrenching crunch, every mile that strains my knees, every drop of sweat that falls, and every muscle that shakes as I push to finish my reps on free weights.
This week, I am challenging you to PUSH IT. I want you to push yourself to a new level that you didn't think you could reach. I want you to push yourself physically, mentally, and emotionally. I want you to look yourself in the mirror and start to believe in yourself. Believe that you can run that mile. Believe that you can crunch that crunch. Believe that you can lift that scary dumbbell. Believe that you won't die in the gym. Believe that you are WORTH it to keep living. Believe that people will love you, regardless of the final results. Find your jam and let it be your motivation. Push. It. Real. Good.
Believe that you can push to live.
This week's Push It Challenge: PLANKS!
What is a plank you ask? Plank is an "isometric core move that involves holding a difficult position for an extended period of time. Most often, the common move is a front plank which is where the body is held in a push-up position with one's body weight held on the forearms, elbows, and toes." [Wikipedia]
Example
The plank is excellent for building core strength and stability as it strengthens several primary and secondary muscles such as the abs, traps, rhomboids, glutes, and quads. Translation: it works your ENTIRE body.
I have broken this week's 'Push It Challenge' into three categories: beginner, intermediate, and advanced.
Beginners: You didn't even know what a plank was before reading this. It's ok...gotta start somewhere.
Your challenge is to practice the plank 3x this week at a duration of 30 seconds- 1 minute. You should be able to hold the plank for at least 1 minute by the end of the week. Start by lying on mat. Raise yourself up by putting weight on forearms and elbows. Stay balanced by tensing your core. Your body will shake. Your voice will tell you to quit.
Don't listen; PUSH IT.
Intermediate: You know what a plank is but you avoid them at all costs in your workouts.
Your challenge is to engage in a plank 3x this week at a duration of 1:30 seconds and do at least 2 reps. Therefore each day you plank you should have done a total of 4 minutes of planking. Since this is intermediate, you can take a 1-2 minute rest in between each plank.
Breathe; PUSH IT.
Advanced: You are the macho man or woman of your gym and you work out more than 5x per week. Hottie.
Your challenge is to SUPERMAN PLANK 3x this week for a duration of 60 seconds or more. Clark Kent, eat your heart out.
Lie in plank position with forearms on mat. Raise your right arm and left leg simultaneously. Switch sides and continue to alternate arms and legs. Stay balanced by tensing your core; this resistance helps build core strength.
You got this; PUSH IT.
Example
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Here are my goals for: You've Got a Friend in Me-- Week 2 of Beach Body by June.
This week's challenge is going to be insanely good. What better week than Easter week to focus on friendship, forgiveness, and the things that can cripple our health?
Physical
I am SO looking forward to working out with a friend this week: I plan to go running with my friend Leigh (with whom I signed up for a half-marathon for next month), venturing out to do some rock climbing, and even help spot someone at the gym. I love being active with my friends--it gives us the opportunity to build each other up in affirmation and it serves as a motivation factor too. If they don't quit, then I can't quit!
Emotional
Forgiveness is something I struggle with daily. My relationship with my father is nearly non-existent for so many reasons. One would think that due to his unfortunate health scare, it would have drawn us closer; rather it drove us further apart due to his stubbornness and lack of care for his own health. He didn't want to change. He never wants to change. He has an extremely hard time learning from his mistakes and taking a step in the right direction. But, I can't keep beating myself up for the mistakes he makes. I can only focus on what I give to the relationship. Therefore, this week it's my emotional goal to reach out to my dad with a simple phone call and tell him, "I forgive you."
End of story.
Mental
I am going to struggle this week with vices as I love, love, love beer. At the beginning of this challenge, I made a goal of just limiting my alcohol intake to clear liquor and restricting my beer intake to 1 or 2 per week. Now, I am cutting beer out completely for this week. [GAH!] Besides, beer is chock full of empty calories that requires extra cardio to burn.
Bye-bye IPA's, I shall miss you this week.
To see my completion of the Stephen's Beach Body by June Challenge, follow me on Instagram: www.instagram.com/jaybeanphotos. I will follow you and help cheer you on!
Here are my favorite links to some websites that helped me jumpstart my healthy lifestyle and path to clean eating:
Good Eats
www.eatingwell.com
www.thegraciouspantry.com/clean-eating
www.marksdailyapple.com
www.thehealthysite.com
Move That Body
www.mizfit.com
www.fitbottomedgirls.com
www.q.equinox.com
www.muscleandfitness.com
www.bodybuilding.com
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