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You've been asking for it and now it's here! We've received a ton of requests for an advanced monthly challenge. While any of our previous challenges can be adjusted based on your fitness level, I wanted to specifically publish one that was actually listed as advanced.
This is pretty tough and the reps/time increase and then decrease again as the month goes on. You can make this challenge your own by breaking it up during the day. For example, on day 1 you could do 5 push-ups, 10 squats, 15 crunches, 20 jumping jacks in the morning and the remaining in the evening. Or you could even break them up even more and do some at lunch, the possibilities are endless. Even though this is listed as advanced it is still customizable based on your fitness level. If this is still too easy, double the reps. If this is too hard, cut them in half and only do half of what is listed each day. The most important thing is that you listen to your body but also push yourself!
This challenge was designed to be something that you do in addition to your normal workout (which is hopefully one of our workout plans!). We have 4, 6, and 12-week workout plans for all fitness levels!
As we mentioned in our "how we became rich" post, there are a billion different definitions of minimalism, just as there are a billion different definitions or "pictures" of fitness too. Some people might picture a marathon runner or sprinter and someone else might picture a weight lifter or yogi. They could all be correct but it just depends on how you look at it. When most people picture minimalism they picture tiny houses, white walls, no furniture or just white furniture, no possessions, no fun, etc. That could definitely be minimalism but that isn't what it is to us. To us it is just living with what we need and little to no extra. You don't have to throw everything away and move into a tiny house (unless you want to!) in order to get started. Also, as with fitness, your entire family might not be supportive which is okay. You can still start your own journey and I bet if you lead by example, they will follow!
We have this listed as a 30-Day Minimalism Challenge, but just like our fitness challenges, you need to adjust this to the time frame that you can handle.
This is how it works, each day/week/month tackle the room/item(s) listed. So for example, on Day 1 you will clean out your refrigerator. You can approach this however you want but go through what is in your refrigerator item by item to determine if it's something you will keep, toss, or give away. Continue this each day for what is listed. Some projects will be very short and some may take more than a few days, just depending on your schedule. One piece of advice, don't let your toss or give away pile sit around for too long. Get those items out of the house ASAP!
It's time for another Ladder Workout Challenge! We love these, they are fun and very effective for when you don't have much time (or even if you do have time!). You can choose to do the challenge one time or as many times through as you want. We're also sharing one of our favorite post workout meals for after you've finished sweating AND a giveaway so get ready!
As you will see in the chart, you will be decreasing reps of one exercise while increasing reps of another exercise. You will start by doing 10 squat jumps and move straight into 1 plank tap, then do 9 squat jumps and 2 plank taps, and so on.
How to do a squat jump:
Stand with your feet shoulder-width apart
Lower into a squat position
Jump quickly straight up into the air
When you land, lower back into the squat position
Land quietly and softly
How to do plank taps:
Get into plank position
Get into push-up position and keep your arms extended
Your knees and arms should be about shoulder-width apart
Engage your core by drawing your stomach in, careful not to sag or bend your bottom.
Holding the plank position as listed above, lift one hand and lightly tap the opposite shoulder, replace that hand and repeat on the opposite side.
Now it's time to eat!
I don't know about you but I'm always starving post workout. I make a point to have a mix of protein and carbs after my workout. As you know by the numerous recipes we've shared, we almost always add liquid egg whites to our recipes. We add them to everything from protein bars and shakes to our baked goods. One of our favorites brands is AllWhites® 100% liquid egg whites. AllWhites 100% liquid egg whites provide a quick and easy way to add protein to almost anything. One of the main questions we get about liquid egg whites is regarding the safety of them. The answer is that they are safe because they are pasteurized! Don't get us wrong, we love whole eggs and healthy fats but sometimes recipes already have enough fat or we just want the benefit of only egg whites for a particular recipe and AllWhites 100% liquid egg whites provides that. As you can see each serving contains 5 grams of protein, 0 grams of fat, and only 25 calories!
One of my favorite things to eat after a workout is oats. There are so many different ways to eat them so they are never boring! Since we are temporarily living with my cousin and, therefore, not in our own kitchen, I try to keep things even more simple than usual. One of my favorite quick and easy ways to eat oats is a blueberry-banana combo. This takes less than two minutes to make and can be cleaned up quickly!
The amount will depend on your preference. Scott likes a lot of liquid in his and I prefer less so just experiment with what you like! If using unsweetened almond milk only, you will need to heat up the oats in the microwave or in a pan on the oven.
Place oats in a bowl and add frozen blueberries (if using fresh wait until step number 4 to add them)
Add AllWhites 100% liquid egg whites and hot water (or unsweetened almond milk). Stir to combine.
Mash ½ a banana and add to oats.
Add remaining ingredients and stir.
Now that we've worked out and had our post workout meal, it's time for some real fun!
Ready for a fun giveaway that, if you win, will get you set up with a new Blender Bottle AND a training mat?! All you have to do is comment on this post to win. Let us know how you use liquid egg whites or how you plan on incorporating them into your meals.
** Open to US citizens only - 18 or older. Open to men and women. Winner will be selected using random.org. Leave your comment by 11:59 EST on April 21, 2017 in order to be eligible.