One...day 21!

WOOHOO you made it....21 days in a row doing a minute of activity to show your appreciation of the wonderful temple God has created....YOU! Today I want you to focus on deep breathing and mentally focus of what you all did these past days.  How you felt, what challenges came about, how you over came them and what you are going to achieve going forward.  I don't have the answer for you, however I do know if you ask Christ to be with you on your life journey putting him first, you will be Blessed beyond words!!!

Holy Hugs :)


This is what the LORD says: "Let not the wise boast of their wisdom
or the strong boast of their strength
or the rich boast of their riches, but let the one who boasts boast about this:
that they have the understanding to know me,
that I am the LORD, who exercises kindness,
justice and righteousness on earth,
for in these I delight," declares the LORD.
      ~Jeremiah 9:23-24

One...day 20!

Happy Monday and 2 days left to finishing what you started....21 days to become consistent!!!
I started today up at 4:30 and going to the gym and got a killer hour workout in.  I took an intense circuit class that works everything..including your fingers and toes:) LOL  It feels good to get it done in the morning, and to be honest I never thought I would be an early morning workout person.  Now I can't even think about going in the afternoon or evening....probably because I am up with the chickens and ready to go to sleep at 8pm!!

Tonight was cute because my girls requested a protein shake for a dessert treat.  Usually its Dairy Queen, so this was awesome because I didn't even prompt it.  I made them a chocolate mint shake with 1/2 scoop of mint pp, vanilla ice milk, milk and blended until it was nice and creamy.  My little one said: "this is so yummy mommy..and its healthy right?" 

I have an exercise that tomorrow and the next day you may not like me:  One leg squat. Have a chair behind you, and with one leg stand up and sit down repeating for 30 seconds with one leg...then move to the other leg.  It hurts, however it feels incredible when you finish!  Burn burn burn time!

"I will praise thee, O Lord my God, with all my heart: and I will glorify thy name for evermore. '
       ~Psalms 86:12 

One...day 19!

Can you believe it has almost been 21 days since we started the daily minute challenge?  Maybe you are thinking....thank goodness this is almost over :), however hopefully it has helped to keep you focused and doing something daily for yourself. 

For me, I generally take one day off a week from exercising and it is usually Sunday's. It is a time to really focus on my family and the Blessings I have been given.  I know the reason I have achieved things in life is because of Christ, and I am so humbled that I can share my journey to maybe inspire and help others.

Today for our challenge, lets perform a side plank for 30 seconds on each side.  If you are super strong in your core and want to go for a minute each side...do it!  Start on your side with your lower arm/elbow under your body.  With your legs straight, lift hips up so they are in a strait line with your upper and lower body.

Holy Hugs!
~Deb

"He who trusts in his own heart is a fool, but whoever walks wisely will be delivered."
       ~Proverbs 28:26 

One...day 18!

Happy Saturday and weekend!!  Today I'm getting some cleaning and organizing done.   I love how it looks, feels and smells when the house is all cleaned up, however it doesn't seem to last very long.  This is a part of my makeup I am constantly working on and asking for patients to just chill out and realize that my house doesn't have to stay totally picked up all the time...but to be honest it drives me crazy to see clutter!:)  Before I get down to really cleaning my wood floor this afternoon, I decided to do quick circuit workout.  My daughter's joined in because I was jump roping.  In about a week their school is participating in "jump rope for heart", and they told me they wanted to practice.  We were all huffing and puffing!!

I know we have already done a minute challenge of jump rope, so today I want you to hop forward with both legs (really explode forward) and then take 3 small hops back to your starting position.  Repeat this for a minute and feel how this gets your heart a pumping!

Wishing you a Blessed weekend!

~Deb

"I have told you these things, so that in Me you may have peace and confidence.  In the world you have tribulation and trials and distress and frustration; but be of good cheer!  For I have overcome the world."

    ~John 16:33 

One...day 17!

Today I had some good energy and totally went for it on my intervals!!  I did 30 minutes/ 3.7 miles and burned about 450 calories....sweaty sweaty mess after that:)  It must of been the pasta and ice cream I had last night that gave me additional mojo to go for it! I also used a great pre-workout drink; Buzzerk!  Great tasting and awesome energy!!  To be honest, I am glad I had energy because I have been pretty tired the past few days and it was taking everything I had to get a workout in.  One thing I know is that tired feeling will pass and then its BRING ON THE ENERGY!!!  Just remember if you do feel this way time to time, its all about being consistent and giving an effort without an excuse not to.

Today's challenge is lateral side shuffle.  Find space you can side step shuffle for at least 10 steps one way, repeat to the other and keep going for 1 minute.  Heart rate will elevate, inner and outer thighs will be used.  If you want more of a burn in your legs, bend at your knee in a moderate squat position and shuffle.  Have fun!

"My help comes from the Lord, who made heaven and earth."
      ~Psalm 121:2 

One ...day 16!

I know my biggest fear when I gained over 70 lbs. was if I would ever lose it.  It seemed to be a viscous cycle of poor eating habits and pushing myself with torturous workouts.  Until I really focused on getting my mindset on the right things and focused on how I needed to treat my body in a good and healthy way.... I was able to conquer that fear!  What helped me with getting my vision right was asking for strength from Christ.  I know longer had to fear, because He was and is always with me!!!

Today's minute challenge is alternating reverse lunges.  Start with both legs shoulder width apart; step back with one leg bending at the knee; return to starting position and repeat with opposite leg.  This exercise really isolates your legs in the glutes, hamstrings and quadriceps.

Holy Hugs!
~Deb

"For God did not give us a spirit of fear, but rather a spirit of power and of love and of self-discipline."
    ~2 Timothy 1:7

One...day 15!

Happy Ash Wednesday!  I didn't plan this, however this is the last week of our challenge and the 1st day of Lent.  We have been focusing on a minute exercise challenge daily, focused on healthy options with snacking for the past week, now we can focus on our faith!  During this time, some people "give up" something for Lent.  Do you?  I have given up sweets, alcohol and watching TV.  When I was younger this all just didn't seem meaningful...it was just something I was suppose to do.  Now I think about not what thing I am giving up, however why and who makes the sacrifice so meaningful.  When I give something up for Lent it reminds me that Christ not only died for my sins, he suffered for them.  I too can suffer a little, no matter how trivial, in remembrance of that sacrifice!

Today's challenge is for your abs and core.  Seated torso twist.  Contracting your abs, twist to one side (with added weight for more resistance) and tap the floor at your side, twist to opposite side and continue repeating for 1 minute.

Wishing you Blessings today and always!

"Whosoever will come after me, let him deny himself, and take up his cross, and follow me."
     ~Mark 8:34

One...day 14!

2 weeks are done!  YIPPEE!!!  Only 7 more days to go with being consistent for 21 days of a minute challenge.  Have you done your daily minutes up to now?....or maybe you are an overachiever and you have done more than a minute!! Kudos to you for first deciding to take on the challenge, then for continuing on and now for realizing you CAN do something you focus and put your mind to.  Attached is a list of 25 healthy snack options that are quick and convenient.  Although it list's non-fat options, I am a believer of a little fat and not the fake stuff in foods.  My thought is the more its processed and not natural, the longer it takes to fuel your body by breaking down and the harmful additives linger within your body.

Today's INTENSE minute challenge is the burpee: start in a standing position with feet shoulder width apart, bend down placing hands on the floor and jumping feet out behind so you are in a push-up position. Jump legs back in and then jump up explosively into the air. Repeat from starting position for 1 minute. 

Wishing you a wonderful evening....and looking forward to 7 more days of challenges:)

One...day 13!

To be or not to be....peanut butter that is!  I love peanut butter, and enjoy making sandwiches for my daughters because that means mommy gets a spoonful or 2:) Yummy in my tummy!!!  I don't know if you have seen this product, PB2, but it can save you a lot of unwanted calories all the while you can still have the flavorful enjoyment of peanut butter.  It is in a powder form and you just add water then voila instant peanut butter. I add the powder to my chocolate protein for a delicious change in flavor.  Here's the stat comparison:
                                  PB2                                Peanut Butter
Serving size:           2 tbsp                                same
Calories:                   45                                    190
Total Fat:                  1.5 grams                          16 grams
Carbs:                       5 grams                              7 grams
Protein:                     5 grams                              7 grams
Sugar:                       1 gram                                3 grams


Today's minute challenge is lateral raises. This exercise will develop your shouder area.  Start with your arms straight at your side, and lift laterally out to shoulder level.  To make a bit more challenging, balance on one foot for 30 seconds of repetitions then switch legs.  To add extra resistance use dumbbells or hold a can of soup in each hand.

One...day 12!

"I want a treat mommy." The lovely words my daughters say on a daily basis.  What is good about this is they know if they choose something "unhealthy", that the next treat they choose needs to be a "healthy" one.  They also label snacks as the "healthy" option and treats as the "unhealthy".  Here is a picture of some snack ideas ready to go in your fridge: carrots, apple slices, celery, peanut butter, humus, yogurt, cheese, orange slices, sliced turkey.  The key to having healthy snacks is having them ready ahead of time ready to go and go with you out the door.

Today's 1 minute challenge is to perform a mountain climber.  Beginners will place your hands on a stable chair or bench, more advanced can start in a pike pushup position. Alternate lifting your knees to your chest in a running motion.  You will be using your core, developing upper body strength, legs and cardio for your heart.  Have FUN!!

"The Lord will guide you always; He will satisfy your needs...and will strengthen your frame. You

will be like a well-watered garden, like a spring whose waters never fail. "
     ~Isaiah 58:11

One...day 11!

Weekend warrior time!  For me the weekends have a bit more temptations with food.  We are either going out, having more activities and just not on a regular schedule with eating and planning.  I try and make sure I get a workout in first thing in the morning before the day really gets going.  I also try and plan some snacks for the day because I know I will grab those chips, cookies or other carby, salty and sugar snack if I don't have a healthy option ready for me.  Nuts, turkey jerky and protein powder are my "go to" and always on hand options. The next few days I will post some snacks that will keep you in that warrior mode for the weekend and into the week.

Today minute challenge is jump roping.  If you don't have a jump rope, just pretend you have one....maybe you will even do a couple double jumps and rocky moves:)  This is a big calorie burner because it is high intensity, incorporates your entire body and is weight bearing.

Wishing you a wonderful weekend!!

One....day 10!

We made it to double digits! WOOHOO!!!!  And it means we are almost 1/2 way to accomplishing our goal of 21 days:) YEAH!  What has been nice is that no fitness center or gym have been required for the exercises, however you can do them there if you choose.  For me having the option to get fit at home is great when I am short on time.  That means I'm finding time, any amount of time, to get exercise in.  Tracking my food intake and most importantly having the right mindset.  What I have found is getting fit comes down to 3 key things all in balance: FAITH, FOOD, FITNESS.

Today's challenge is a plank on your elbows and toes. The plank is a great way to build endurance in both the abs and back, as well as the stabilizer muscles.
How to:

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
5. Try and hold for 60 secs.  If you are a beginner, start with 20 secs and repeat 3 times for a total of 60 secs.

Here's to striving to do our best in the day's ahead!

"Nevertheless I am continually with You; You hold me by my right hand."
    ~Psalm 73:23

One....day 9!

If you haven't told yourself yet.....WAY TO GO!!  I am proud of you and you should be proud of yourself too!! You are being consistent and trying something different to challenge yourself physically. 

Today is a bit more of an intense move, alternating front lunge.  You will stand with your feet hip-width apart and take a long step forward with your right foot, bending both knees to 90 degrees(making sure your front knee does not go over your ankle and your rear knee doesn't touch the floor).  Alternate your legs with lunges and a slight pause between for one minute.  Remember to not hold your breath.  You will be working major leg muscles with your quads, hamstrings and glutes.

FYI.....we are almost to double digits!! YEAH!

Holy Hugs
~Deb

One...day 8!

We are getting fit at home with a daily challenge.....1 minute of activity on a consistent basis done in the comfort of your home without having to go to a gym or fitness center.  Now we may not be training for a fitness competition, however we are taking a step to creating a get fit plan for you with little or no equipment.

Today is abs of steel day! :) On your back with your knees bent, arms crossed across your chest with hands on your shoulders, crunch up touching elbows to your thighs as they are coming up at the same time.  If this is too difficult, do one leg at a time until you develop more strength in your midsection.  Another tip is exhale as you crunch up....this contracts your abs a bit more during the movement. 

Happy Healthy Training!
~Deb

One....day 7!

YES! It's been one week of a daily one minute challenge.....and what a better day than Valentine's Day to celebrate this.  A day filled with love.  We get to share love with others, have love given to us and just feel and be loved.  Today my daily devotion talked about Jesus' love for us....He is walking just ahead of us, guiding our steps and pointing the way.  We never have to feel alone or unloved with Christ in our life.

Today's minute challenge is to work our heart.  Have an imaginary line on the floor and hop back and forth over the line....try switching it up and hopping front and back as well.  I am always amazed how long a minute feels on this!  HAPPY VALENTINE'S DAY!!!!

God is love
~1 John 4:8

One...day 6!

Boy oh boy am I tired today!  My little sweetie woke at 2ish with a bad dream.  I laid with her and she kept repeating the bad dream over and over to me.  I tried comforting her by holding her hand, rubbing her back and speaking softly.  It took her about an hour to settle down, but she did:)  Although I don't like having my sleep interrupted, I do love these precious moments :)

Now, how hard is it to be motivated to workout when you are tired! YIKES.  But I know when I do get some exercise in, it gives me a bit more energy.  Today's minute challenge is to go up and down stairs.  If you don't have stairs, find a short step stool and start marching up and down it.  You will be working your legs and more importantly your heart.  Stair climbing is an excellent cardio and heart pumping activity.

Wishing you a peaceful night night!

One....day 5!

I know there are some exercises easier than others for me, and sometimes I get in rut of just doing those I enjoy.  I have to admit that when I do finish those "not so fun" exercises I feel a sense of accomplishment.  One of those exercises for me is the push-up.  Today I challenge you to see how many push-ups you can perform in a minute.  If you are a beginner, start by standing and using the wall as a base for your hands.  Once your strength improves, move to the floor on your knees and hands until you can perform a standard push-up on you feet and hands.  When I first began I started on knees and hands, and now I can do some with balancing on one leg or staggering my hands.  Push-ups are a great exercise for your upper body (chest, shoulders, triceps, upper back), they can be done anywhere (home, work, travel) and no equipment is needed.  All I ask is you try and try your best.  GO FOR IT!!!

One....day 4!

The minute challenge is still on!  Today try and do 1 minute of jumping jacks...you can modify them by just jumping with your legs or having movement with your arms only.  I know when I hit 30 seconds it already feels like a minute!  Depending on your weight, doing this exercise can burn 10+/calories a minute.  Those minutes and calories can and will add up! 

Keep trying everyday...including the weekend.  Although I have a cheat day during the weekend, I try to keep it under control.  For example, today we had a couple of basketball games my daughter was playing in.....so I got up early, got a great full body workout in, and I also walked around between the bb games ...... I'm planning on having some Mexican tonight! :)  Try not to look at the weekends as a time to totally overindulge, but as a time to give yourself a good mental break and shock for your body.  ENJOY!!!

 

One....day 3!

I still get amazed how I seem to find muscles or body parts I didn't know I had:) LOL.  How does your tummy feel today?  Today my legs are feeling new "parts" to them.  I did some different leg exercises I haven't done in awhile....and I can tell this morning.  I would love to share this wonderful experience with you!! HEHE....so today's challenge is performing squats for 1 minute.  Start with your legs a bit wider than shoulder width, hands folded at chest level with elbows at side.  Squat down press your bottom back and aiming for elbows to touch your thighs.  If you want a guide, place a chair behind you...and if you are a beginner, LISTEN to your body and don't go as deep.  Count how many you achieved in a minute and write it down.  It's fun to go back next time and challenge yourself to do more.  To help get you through the exercise......PRAISE and GIVE thanks to God!! 

Have a wonderful day!

One.....day 2!

WOOHOO! You are on day 2 of challenging yourself to do just 1 minute of activity, 1 day at a time.  It might not seem like a lot, however you are accomplishing it!  With that, lets give thanks while doing our next challenge.  I've found when I thank God for the blessings His has given me, it sets my mind and soul on a greater and better place.  Today lets try doing 1 minute of abdominal bicycle burnouts.  On your back, slowly and controlled, twist opposite elbow to knee and continue to repeat for one minute....feel the burn! :)  During the exercise, give Christ thanks for blessing you!  Remember....have FUN!

<sup>Holy Hugs!!
~Deb

"</sup>Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus."   ~1 Thessalonians 5:16-18

One!

What an exciting month and year....we get an extra day! I know when I was getting back into a routine with working out what helped me was having mini challenges and looking at one day at a time.  How was I going to find the time with working full time and having little children???  Let's try a challenge till the end of the month.  I've shared before how it takes 21 days to make a habit, so starting today, try doing some activity everyday for 1 minute.  Who knows....it may lead to 2, 10 or 20 minutes:)  Get your kids   involved.  Today try jogging in place for 1 minute (modify it to marching or increase to high knees).  I know it sounds simple and it is when you take it a day at a time!  Most of all is HAVE FUN!!!