The Breakfast Club

30 Days of Emails

Providing Value

Not only do we want to provide great products to our clients, we also want to provide great value!


Here you will find 30 days of emails that you can send your clients either via text or email.

DAY 1

Big picture

Wellness Tip of the Day

Here’s a tip to try first thing in the morning: When your day is just about to start and your home is still quiet and peaceful, ask yourself...“what would make today a great day?” Then… do that thing :-)

Your Optional Workout

Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Bring on 2018! Complete 3 rounds in your best time with proper form.

20 Squat & Overhead Press

18 T-Pushups (9/side)

20 Walking Lunges with a Twist (1-2)

18 Reverse Fly’s

20 Floppy Burpees

18 Jack Knives (16 left & 16 right) (crunches with one leg straight out hovering over the ground and one knee into the chest)

¼ Mile Run!

DAY 2

Big picture

Wellness Tip of the Day

Let's talk posture! How’s your posture challenge going this week? If you’re finding that having good posture is more of a challenge than you imagined, you’re RIGHT! Fixing your posture is a long-term project, requiring your body to overcome habits and muscle imbalances that have developed over the years.

The best approach is to check in with your posture a few times a day and make gentle corrections: Pull your shoulders back, try not to lock your joints (especially those knees!) when standing, and make sure your core is engaged. You can do this!

Optional Workout

Cardio Blitz Workout!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

400m Run

10 Burpees with a push-up at the bottom

20 Mountain Climbers

300m Run (150m Forward, 150m backwards)

10 Burpees with a push-up at the bottom

20 Mountain Climbers

200m Run

10 Burpees with a push-up at the bottom

20 Mountain Climbers

100m Run (50 Forwards, 50 backwards)

DAY 3

Big picture

Wellness Tip of the Day

Want to power up your morning yogurt probiotic? Add a tablespoon of chia seeds for some amazing good fat and fiber, which will help you feel fuller, longer!

Optional Workout

Playlist Workout!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Choose 4 of your favorite pump-up songs – they should be between 3:30 and 4:30 minutes long.

Song 1:

10 Jumping Jacks

10 Reverse Lunges (10/side)

10 Mountain climbers (10/side)

10 second rest (if needed)

Song 2:

10 Push-ups

10 Bodyweight Squats

10 Bent-Over Rows (10/side)

10 second rest (if needed)

Song 3:

10 Burpees

10 High Knees (10/side)

10 Walking Lunges w/ twist (5/side)

10 second rest (if needed)

Song 4:

10 Glute Bridges (hold 3 sec at top)

10 sec Side Plank (10 left / 10 right)

10 Mountain Climbers

10 second rest (if needed)

Day 4

Big picture

Wellness Tip of the Day

Have you implemented the Tarzan Method yet this week? You know, taking the next available opportunity that pops up to move you closer towards your goals?

Don’t overthink this! In fact, that’s what this challenge is all about. Taking action instead of constantly planning and analyzing. Just grab the next vine (aka opportunity) that presents itself, and MOVE!

Optional Workout

Gym Domination Workout!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Equipment needed: Kettlebell or Dumbbell, Bench or Step aerobics platform

Perform each circuit three times through with the best form possible and as quickly as possible, before moving on to the next circuit. You can take a 60- to 90-second break before moving on to the next circuit. Time yourself!

Circuit 1 (do 3x):

15 Kettlebell or Dumbbell Swings

15 1-arm rows (15/side)

15 Bench or Floor dips

Circuit 2 (do 3x)

15 Goblet squats

10 Alternating reverse lunges (10/side)

10 Alternating side lunges (10/side)

12 Jump squats

Circuit 3 (do 3x)

10 Step-up to knee up (10/side)

10 Commando push-ups

12 Gate swings

15 Russian twists (15/side)

Day 5

Big picture

Wellness Tip of the Day

If you’re like most people, as soon as you start to think of things you like about yourself, you freeze up or get a little flustered.

Here’s one way to turn that around... Think about how your friends would describe you! Are you a good listener? Are you funny? Imagine what they would say, and that should help you to come up with even more things that you appreciate about yourself :-)

Optional Workout

Ladder Workout!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

To do this workout, alternate between exercises in each pair. Perform 10 reps of the first exercise then 10 reps of the second exercise, then 9 of the first and 9 of the second, continuing down the ladder till you get to 1 rep of each.

Rest for 60 to 90 seconds before moving on to the second pair, and then the third pair.

Pair 1:

Squat jumps (or bodyweight squats) & Spiderman Plank

Pair 2:

Alternating front lunges with a twist (each side) & Side Plank with Leg Raise (alternate sides)

Pair 3:

Double Unders (or double the amount for single jump rope) & Sit-Ups

Day 6

Big picture

Wellness Tip of the Day

Have you been more conscious of your thoughts this week for our challenge? If your brain is going a million miles per hour, or you notice that you can’t gain control over your thoughts…

Take a minute and breathe deeply. Hold your breath for a few seconds, and exhale slowly. Repeat this as you pay attention to your breathing for 1-3 minutes. Just this simple act will slow everything down so you can center yourself again.

Optional Workout

Lucky 7’s

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Equipment: kettlebell or dumbbell. Complete 7 rounds with proper form for time.

7 Burpees

7 Renegade rows

7 Star jumps

7 Squat with a press

7 Marching glute bridge (7/side)

7 Groucho’s

7 Kettlebell or dumbbell swings

Day 7

Big picture

Wellness Tip of the Day

Want to know a fun and easy way to help you stick with your home-cooked meal challenge this week? Invite 2-3 of your besties over for a cook-off! Find one or more great recipes that you each want to make (make sure you won’t all need the oven at the same time!) and DOUBLE or TRIPLE each recipe!

In a couple of hours, you’ll have spent some great quality time with your friends and you’ll each go home with delicious food for the rest of the week :-)

Optional Workout

Core and Cardio Challenge!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Equipment: kettlebell or dumbbell. Repeat the following circuit 3x through:

30 Kettlebell / dumbbell swings

30 Mountain climbers each side

20 Suicide push-ups

20 Bicycle abs each side

10 Weighted Hip Bridges

10 Reverse crunch

5 Side plank with hip dip (5/side)

5 Inchworms

30 sec. Rest

Day 8

Big picture

Wellness Tip of the Day

When you go to sleep at night, try to keep all of your devices away from your body… and especially away from your head. Your best bet is to keep them in another room.

Cell phones pump out electromagnetic radiation, which have been linked to numerous health problems. And while there’s a lot of debate over how harmful EMF’s are for you, why take the chance?

Optional Workout

Animal Challenge!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

This workout should be done in a space where you have between 30 to 50 feet between stations so you have space to do the animal sequence.

Do this circuit 3 minutes non-stop:

10 squat jumps

5 “walking plank” (5/side)

10 glute bridges

Do this circuit 3 minutes non-stop:

8 heel clicks

10 Plank with shoulder taps (10 taps/side)

10 sec V-Sit Hold

Then, do the animal sequence, starting at one end of the room/space and moving to the other, where you do the paired exercise.

Repeat 3x:

Bear crawl/15 Seal jacks/Bear crawl/15 Seal jacks

Gorilla/10 High knee runs in place/Gorilla/10 High knee runs in place

Crab walk/10 Lunges/Crab walk/10 Lunges

Frog jumps/8 Push-ups/Frog jumps/8 Push-ups

DAY 9

Big picture

Wellness Tip of the Day

. One super simple way to boost your fiber intake is to add cooked beans to your lunch! It doesn’t take much. A half-cup of black beans contains a whopping 7 grams of fiber, while the same amount of lentils contain 8 grams. Add them to a veggie-packed salad and you’ll be well on your way to meeting your daily quotient of 25g for women and 30-38g for men!

Optional Workout

Fighter Challenge!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Complete 3 rounds with proper form:

10 Sit-Ups with left and right jab at the top

20 Punch + Squat (duck)

30 Ali Shuffle 1-1

40 Jump Rope - mix it up with crossing your arms if you want to get fancy!

50 Carioca (1-1, 2-2, 25 left and 25 right)

Week 10: It’s Go Time

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Complete 4 rounds with proper form:

10 Single Leg Deadlifts

10 Single Arm Front Raise (10/side)

10 Front Kicks (10/side - try not to put kicking leg down for all 10 reps!)

10 Burpees with a V-Jump at the bottom

400 meter jog

DAY 10

Big picture

Wellness Tip of the Day

Feeling awkward when it comes to giving out compliments this week? Here’s a trick: less is more! For instance, complimenting someone’s physique when you don’t even know them, can come off as awkward or insulting (or worse!).

Instead, try to notice everyday things. For instance, if someone holds a door for you, a simple, “That’s so kind of you, THANK YOU!”, can be just the perfect compliment. As long as you’re sincere and genuine, your compliment will go a long way.

Optional Workout

Mat Fun!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Circuit 1- Tabata-style:

Mountain climbers, 20 seconds

Rest, 10 seconds

Push-ups, 20 seconds

Rest, 10 seconds

Repeat for a total of 4 times through

Circuit 2:

Place your mat or towel on the floor, and use it during the following circuit.

1. Front Jump Overs: Stand facing the mat at its narrowest point. Jump over it with two feet. Turn, and jump back over. Repeat for 25 times

2. Plank Hop Overs: Place hands at the top of the mat, get into a plank, and “hop” legs from side to side over the mat. Repeat for 20 times

3. Bear Crawls: Bear crawl around the mat, always keeping your head facing it. Do two laps to the right, and then two to the left.

4. Side Jump Overs (speed skaters). Stand beside the mat, facing its front. Jump laterally over the mat from side to side, landing on one foot like a speed skater.

5. Repeat mat circuit for 3 times through

Circuit 3- Tabata-style:

Alternating reverse lunges, 20 seconds

Rest, 10 seconds

Bench dips, 20 seconds

Rest, 10 seconds

Repeat for a total of 4 times through

DAY 11

Big picture

Wellness Tip of the Day

If you’re not normally a big coffee drinker, you might not even notice the results of cutting back on your consumption this week. But if coffee IS one of your go-to’s….chances are that cutting back is going to leave you feeling tired, sluggish, and maybe even a little moody.

To help combat those symptoms, gradually wean off the coffee over the course of the week. Take naps when you can, drink a LOT of water, and get some fresh air to wake you up :-)

Optional Workout

Burpee Challenge!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

1. 1 Burpee

2. 1 Burpee - in the down phase, do 3 Push-ups, then stand up, and shake it out

3. 1 Burpee - in the down phase, do 3 Push-ups, 10 mountain climbers each side, then stand up, and shake it out

4. 1 Burpee - in the down phase, do 3 Push-ups, 10 mountain climbers each side, 10 Spiderman planks each side, then stand up, and shake it out

5. 1 Burpee - in the down phase, do 3 Push-ups, 10 mountain climbers each side, 10 Spiderman planks each side, then stand up and do 3 jump squats. Shake it out.

6. 1 Burpee - in the down phase, do 3 Push-ups, 10 mountain climbers each side, 10 Spiderman planks each side, then stand up and do 3 jump squats, 5 jump lunges each side

7. 1-Mile Cool Down

DAY 12

Big picture

Wellness Tip of the Day

Have a workout buddy to keep you extra motivated this week? Set a little celebration goal! Example- if you both commit to working out four times this week… once you finish your 4th workout- do something to celebrate! This could be anything from booking a massage, to going to see a new movie, to splurging on those new jeans!

Optional Workout

: HIIT Challenge!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Do 3x through (start at one end of your space and go down and back):

High knee skips

High knee run

Carioca

Run with Butt Kicks

Low Side Shuffle

Do the following circuit 2x through:

Jump rope: 1 minute high knees

10 Fast squats

Jump rope: 1 minute regular

10 Pushup Jacks

Jump rope: 1 minute with high knees

10 Fast squats

Then, 1-minute plank (intermission :-))

15 Mountain Climbers each side

15 Crab Toe Touches

15 Mountain Climbers each side

15 Crab Toe Touches

DAY 13

Big picture

Wellness Tip of the Day

This week, we’ve been focused on going to bed at the same time each night. But getting up every day at the same time is equally important! That’s because your body functions best when it has a routine.

If you know in advance you’re going to stay up a little later than usual, STILL do your best to wake up at the same time you usually do. Instead of sleeping-in to offset the difference, try to take a nap in the afternoon if you still feel sleepy during the day.

Optional Workout

250 Rep Challenge

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Repeat 2x, take breaks as needed. (Note: You also can break up the exercises into smaller sets … just get all the reps in!)

25 Squats

25 Mountain Climbers (1-1 count)

25 Jump Squats

25 Bent-Over Rows

25 Prisoner Lunges

DAY 14

Big picture

Wellness Tip of the Day

Here’s an idea to help with your journal writing... Don’t think about it! Just write about anything. Keep that pen moving. Writing in a stream of consciousness is a great way to unlock creativity and get ideas for pretty much anything in your life. You’ll be surprised at what comes up. Set a timer for 5 - 15 minutes and write nonstop!

Optional Workout

Descending Ladder

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Descending 10 → 2 Ladder. Reps 10, 8, 6, 4, 2. Rest as needed.

10 Renegade Rows (10/side)

10 Squat with a Press

10 Cross-Body Mountain Climbers

10 Hollow Snaps

10 Marching Glute Bridge

DAY 15

Big picture

Wellness Tip of the Day

Even though you might not call it a “good time,” tidying a closet or drawer can actually help boost your mood. It definitely gives you a sense of accomplishment.

Too overwhelmed to get started? Just set a timer for 10 to 15 minutes and get going on that spring cleaning project! You’ll be surprised at how much better you feel after just a few minutes!

Optional Workout

Playlist Challenge!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Choose 4 of your favorite pump-up songs – they should be between 3:30 and 4:30 minutes long. Each circuit is done for the duration of the song.

Song 1:

10 Jumping Jacks

10 Alternate side lunges (touch heel on each side with opposite hand)

10 Tuck Jumps in a plank position (not standing)

10 second rest (if needed)

Song 2:

10 T-Push-ups

10 Pullover sit-ups

10 Single leg reach, with a kick at the top

10 second rest (if needed)

Song 3

10 Jump lunges (1-1 count)

10 Groiners each side

10 Bicycle crunches (10/side)

10 second rest (if needed)

Song 4

10 alternating curtsy lunges

10 Crab toe touches (10/side)

10 Russian twists (10/side)

10 second rest (if needed)

DAY 16

Big picture

Wellness Tip of the Day

Cutting back on your salt intake can be an adjustment for your taste buds. Instead of table salt… try using lemon, pepper, or fresh herbs to spice up your meals.

Another option is to look in the grocery store for “salt-free” spice blends to lend some flavor to your foods. There are dozens available including Mexican, Caribbean, and Italian-inspired flavors.

Optional Workout

Time to “Step it Up!”

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Complete 3 rounds in your best time with proper form.

20 Step Ups with a high knee at the top (1-1-2-2)

20 Superhero Lunges 1-2-3-4 (lunge forward, balance on front leg and lift back leg up while stretching out arms parallel to ground. Return to starting position)

20 Dips on the Bench / Chair

20 1-Arm Rows (using bench for support)

20 Incline OR Decline Push-Ups

¼ mile run

DAY 17

Wellness Tip of the Day

Want to know one of the secrets to having FUN!? Here it is… You need to be 100% PRESENT, and be “all-in.” If you’re out trying to have a good time with your friends, but your mind is wandering back to your to-do list for work…. then you’re missing out on a great experience! As Dan John always says… “keep the main thing, the main thing.” If you feel yourself drifting…. Bring yourself back into the moment!!

Optional Workout

Lower Body Challenge

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Complete 3 rounds in your best time with proper form. Rest as needed.

50 Double Unders (or 100 single jump ropes)

40 Weighted Walking Lunges (1-2)

30 Mega Flutter Kicks

20 Weighted Hip Bridges

10 Hand Release Push Ups

5 Triceps Dips

Once you’re done with 3 rounds…

Finisher: 25 Burpees

DAY 18

Big picture

Wellness Tip of the Day

“Your imagination is your preview of life’s coming attractions.” ~ Albert Einstein. Be very careful to steer the conversation in your head so that YOU are the director and you’re clear on where the story is going. Good Input = Good Output.

So here’s a tip: Spend a few minutes each day VISUALIZING your life as if you were already living your dream life. Feel it, breath it, see it, smell it, hear it. The more and more you believe it’s possible… the more and more it’s likely to appear in your life.

Optional Workout

300 Rep Workout

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Repeat the following circuit 3 times.

10 Total body squats (touch floor at bottom, reach to sky at top)

10 Push-ups

10 Lunges each side

10 Bicycle Crunches (1-1 count)

10 Burpees

10 Russian twists (1-1 count)

10 Mountain climbers

10 Triceps dips

10 Second plank hold

DAY 19

Big picture

Wellness Tip of the Day

One of the things I tell clients all the time is that SUGAR craves SUGAR. If you invite sugar into your body, it’s going to want to have a party and invite all of its friends … and they are just going to leave your body feeling trashed.

That’s because when you consume sugar, your blood sugar rises quickly and then falls … leaving you craving more “energy”. But it’s false energy!

Best bet: If you’re cutting back sugar, hang tough during the first day or so. Remind yourself that it’ll get easier as your body gets used to not having it. That effort will be so worth it in the long run!

Optional Workout

Primal Challenge!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Repeat the following circuit 2x. Do each exercise for 45 seconds, then take a 15 second break before proceeding to the next exercise.

Jump rope

Bear crawl

Shuffle Left (10) Shuffle Right (10)

Kettlebell swings

Gorillas

Crab Toe Touches

Plank

Carioca

Frog jumps

Sprint

1-2 Minutes Rest

DAY 20

Big picture

Wellness Tip of the Day

Have a hard time remembering to write in your gratitude journal? Keep it next to your bed or under your pillow. Keep it somewhere you can actually see (or physically bump into it) it will remind you to write in it each night!

Optional Workout

Tabata-Style Challenge!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Do the following circuit nonstop, performing each exercise for 20 seconds and then taking a 10-second rest before moving to the next exercise. You can take an optional 30- to 60-second break when you finish each circuit before repeating. Perform 4 to 6 rounds of the circuit.

Burpees

Speed skaters

Mountain climbers

Russian twist

Smurf Jacks (low jumping jacks)

Marching Hip Bridge

Reverse lunges

Giant Flutter Kicks

DAY 21

Big picture

Wellness Tip of the Day

Fresh fruit is amazing. But depending on the season, it can be hard to get or expensive… especially if you’re going organic. Frozen fruit to the rescue! It makes a great, affordable alternative.

Most of the time, the fruit is frozen directly after they’re picked at the height of ripeness (when they are the most nutritious)! This means they’re actually more likely to have more nutrients than the fruit sitting on the shelves in your grocery store (DAYS after they are picked). Just be sure to check the ingredient label on your frozen fruit to make sure it doesn’t contain any added sugar or preservatives.

Optional Workout

Total Body Challenge!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Do the following circuit nonstop for 20 to 30 minutes. Pace yourself!

15 Mountain climbers (1-1)

10 Walking lunges (1-1)

5 Spiderman push-ups (1-1)

15 Burpees (no push-ups)

10 Side lunges (1-1)

5 V-Ups OR 20 sec v-sit hold

15 Jackknives (1-1)

10 Squat jumps

5 Inchworms

Rest 1 min.

DAY 22

Big picture

Wellness Tip of the Day

Find yourself taking the same path for your walks or runs over and over again? We all do it- it’s human nature to go places where we’re comfortable. Change it up this week!

After all, your challenge is to get some extra fresh air…. so switch up your route and trek through a new neighborhood or park! Who knows- it just may become your new favorite path :-)

Optional Workout

Crazy 8s

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

1 Round:

400 meter jog

400 meter RUN

400 meter jog

400 meter RUN

Then do 3-5 rounds:

30 sec plank

30 sec side plank left

30 sec side plank right

30 sec hip bridge hold

30 sec rest

DAY 23

Big picture

Wellness Tip of the Day

Did you know that one of the best ways to get better at something is to help someone else learn how to do it? It’s true! TEACHING others a specific skill will help YOU master it.

Have you learned something neat this week? Try teaching someone else about what you learned! I guarantee this will reinforce it and you’ll also be adding value to someone else’s life!

Optional Workout

Playlist workout!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Choose 4 of your favorite pump-up songs – they should be between 3:30 and 4:30 minutes long. Each circuit is done for the duration of the song.

Song 1

10 Squats

10 1-Arm rows (1-1)

10 Russian twists (1-1)

10 second rest (if needed)

Song 2

5 Forward/reverse lunges (1-1)

5 Plank “walks” each side (get in plank, “walk” 5 steps to the right and 5 to the left)

10 Crunches

10 second rest (if needed)

Song 3:

5 Burpees

10 Side lunges (1-2 count)

10 Bicycle Crunches (1-1)

10 second rest (if needed)

Song 4:

10 Front kicks each side

10 Prisoner lunges each side

10 Double Unders (or 30 single jump ropes)

10 second rest (if needed)

Day 24

Big picture

Wellness Tip of the Day

Setting a nighttime ritual can help you not only fall asleep faster, but get more restful sleep! Even if it’s just a quick 5-10 minute ritual, it’ll work!

Need some ideas? Have some Sleepytime tea, wash your face, brush your teeth, write in a journal, meditate, pray … whatever works for you! Stick with this routine for 3 nights in a row to test it out and see how it works!

Optional Workout

Lower Body Challenge

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Level 1: Do each exercise for 30 seconds, then take a 20- to 30-second break before moving on to the next exercise. Do this circuit 2 to 3 times through.

Level 2: Do each exercise for 20 seconds, then take a 10 second break before moving to the next exercise. Do this circuit 4 to 5 times through.

1. Jump Squats (stay low)

2. Squat Hold

3. Plank (any variation)

4. Burpees

5. Weighted Step-Ups (no weight at bottom- just touch foot and straight back up) (left)

6. Weighted Step-Ups (no weight at bottom- just touch foot and straight back up) (right)

7. Plank (any variation)

8. Burpees

Day 25

Big picture

Wellness TIp

Have you tried any new foods yet this week!!? Let me know below! Here’s a tip in case you’re struggling with this one: If you’re a picky eater who has a hard time trying new foods… don’t expect yourself to change overnight… and don’t force yourself to try anything super exotic.

Variety is so good for us, but maybe instead of trying a dragonfruit, you might want to try a kiwi first! Or instead of forcing yourself to try raw tuna at the sushi bar, instead you could try sushi with cooked items (like a California roll!). Baby steps…. or go crazy with it! Your choice :-)

Optional Workout

Playlist Workout

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Choose 4 of your favorite pump-up songs – they should be between 3:30 and 4:30 minutes long. Each circuit is done for the duration of the song.

Song 1

15 Kettlebell or Dumbbell swings

10 Squat knee lift (1-2)

10 Zombies (1-1)

10 second rest (if needed)

Song 2

10 Jumping Jacks

10 Reverse lunges each side

10 Spiderman plank (1-1)

10 second rest (if needed)

Song 3:

10 High knee runs each side

10 Butt kickers each side

5 Lateral lunges each side

10 second rest (if needed)

Song 4:

10 Primal Crawl

10 Pullovers

10 Russian Twist

10 second rest (if needed)

Day 26

Big picture

Wellness Tip of the Day

How do people with families and full-time jobs manage to work out every day? It’s all about being organized and prepared. One great tip is to pack your gym bag the night before so it’s ready to go when you are. If you get tired after work and just can’t seem to

muster up the energy to go workout…. then workout in the MORNING so you have no excuses!

Optional Workout

Lower Body Challenge

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

3 Rounds:

30 Walking Lunges (15/side)

20 Frog Jumps

15 RFESS - Rear Foot Elevated Split Squat (15 per side)

10 1-Legged Reach with a Front Kick (10/side)

5 Burpees

400 meter run

Day 27

Big picture

Wellness Tip of the Day

Do you fall asleep as soon as you start reading? This sounds like an obvious solution, but if you’re lying down in bed every time you start reading, your body might be getting the signal it’s time to go to bed and start to associate “reading” with “sleeping.”

Instead, try reading when you’re sitting up or anywhere except in bed, so your body starts to disconnect the act of reading with sleeping.

Optional Workout

Intervals!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

3-5 Rounds:

400 Meter Run

40 Double Unders (or 50 jumping jacks or 50 squats)

40 Full Sit-Ups

Finisher: 3 Rounds

Plank with 15 Shoulder Taps per side

Side Plank with 15 Hip Dip (left)

Side Plank with 15 Hip Dip (right)

15 Hip Bridges

Day 28

Big picture

Wellness Tip of the Day

Staying away from social media can be very challenging when you’ve been so consumed with it for so long. Want to take this challenge to the next level? Delete Facebook and other apps from your phone…. so you can only access social media outlets on your tablet or computer.

If that’s not possible, there are a number of apps, such as Freedom, that will block access during certain times of the day for you. For instance, say you want to stay off Facebook or Instagram for a few hours. You can tell the app to block access. Pretty cool.

Optional Workout

: Animal Challenge

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

2 Rounds:

45 seconds Jump rope

15 second Rest

45 seconds Bear crawl

15 second Rest

45 seconds Bicycle Crunches

15 second Rest

45 seconds Low Jumping Jacks

15 second Rest

45 seconds Gorillas

15 second Rest

45 seconds Reverse Crunches

15 second Rest

45 seconds Low Shuffle (half left, half right)

15 second Rest

45 seconds Alternating Reverse Lunges

15 second Rest

45 seconds Plank

1 min Rest

Day 29

Big picture

Wellness Tip of the Day

How’s the 5-Second Rule Challenge going for you!? Have you noticed some major changes in your life?! It really works, doesn’t it! I want to give you a little more insight into how this process works by breaking down Mel’s 5 Steps:

- First, you have an instinct

- It’s an instinct that’s attached to a GOAL

- Third, you MUST push yourself to action within 5 SECONDS…

- So you 5-4-3-2-1 it and GO

- Otherwise your “brain will kill it.”

This single strategy could be an absolute game-changer for you. You can check it out right now from Mel Robbins herself: http://melrobbins.com/five-elements-5-second-rule

Optional Workout

Tabata Challenge!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

20 seconds on / 10 off, for 4 minutes (8 x 20 sec of work per exercise) Rest 2 minutes between Tabata’s.

Tabata #1: Floppy Burpees

Tabata #2: Lunge Pulses (left) vs. Lunge Pulses (right)

Tabata #3: High Knees vs. Butt Kicks

Tabata #4: T-Push-Up vs Hollow Hold

Big picture

Day 30

Wellness Tip of the Day

Eating without any distractions can be really challenging… and even seem a little boring until you get used to it. But if you really take your time to taste your food, chances are you’ll make better choices when it comes to what you eat.

Try this! For fruits and veggies and other softer foods, chew 5-10 times before swallowing. For meat and harder foods, chew up to 30 times! :-)

Optional Workout

Finish STRONG!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

1 Round!!

800 meter run

20 EXERCISE OF YOUR CHOICE!

18 Squat Burpees (don’t full stand at the top- stay in squat position, then back down)

20 Double Unders (40 singles) (or 40 jumping jacks)

18 In and out Squat Jumps (from narrow to wide squat)

20 Jumping Jack Burpees

18 Pike Push ups

20 Burpee V-Jump

18 EXERCISE OF YOUR CHOICE!

800 meter run