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BE Blog

wife, mom, coach, & entrepreneur

Filtering by Tag: fitness

Clean Sinks, Floss, and Sit-Ups

Traci

Cleaning_Sink What do clean sinks, floss, and sit-ups have in common? Quite a bit actually. Each one of these is a relatively small act that has great impact. Many years ago I heard about Fly Lady, a woman who teaches people how to keep their houses clean. What is the first and continual step for keeping your entire house clean, according to Fly Lady? Clean the kitchen sink to sparkling clean and keep it that way. I was sceptical, but I gave it a try. What happened when I cleaned my kitchen sink? I ended up cleaning the kitchen counters too. I swept the kitchen floor. I cleared the kitchen table and even placed a centerpiece on the table. The entire house became more clean - not overnight - but very quickly the house was in better shape, starting with the simple act of cleaning the kitchen sink. stick_figure_sit_ups_sticker-r48557f93248940129e6ee904b500d55c_v9waf_8byvr_512I have had similar experiences with exercise, most recently with sit-ups. I am currently participating in a 30 day Strong Ab Challenge. Day 1 involved 15 sit-ups, 5 crunches, 5 leg raises, 10 second plank, a healthy nutrimeal shake and protein snack bar. The rest of the day I could do and eat whatever I wanted. This relatively small challenge inspired even greater things out of me on that first day. I chose water to drink, I snacked less and I avoided late-night eating. Just like the clean sink, making a small, easy change can motivate change and better decisions in even more areas of the house and my life.

sanseusanaOne more example: I rarely choose to wash my face at night. I use the best skin care products and I love the feeling and smell after washing my face - in fact I think I even sleep better at night - yet I still choose not to do it. After my last dentist appointment, I made a decision to floss my teeth every night for the six months between appointments. Guess what happened 21 days into this new daily routine? I started washing my face! Flossing my teeth at night is a very small thing that very quickly impacted another area of my health and life - washing my face (not to mention the fact that my mouth is experiencing great benefits also).

So what's the point? Go clean your kitchen sink, floss your teeth and do some sit-ups? The point is to embrace the small changes - daily - and allow those small changes to impact greater areas of your life. What is a small change you can add to your life that does not feel too difficult? Commit to doing this new habit daily for 30 days and watch what happens. This may be the thing that propels you into an even more extraordinary journey.

Be Extraordinary!

30 Day Strong Ab Challenge

Traci

1234767_10201086160730462_232045701_nI love goal-setting and challenges. It can be difficult to stay the course over the long haul, therefore, I find it more motivating to set up small, short-term challenges that are in alignment with my bigger goals. Other important factors in accomplishing goals are accountability, camaraderie and fun.

Setting goals and being challenged is part of living an extraordinary life. Without goals, I would just do the things that I FEEL like doing and I would end up having what I already, comfortably, have (not my dreams!).

In line with all of these things, and with the final 30 days of my 90 day challenge approaching, I've enlisted the help of my friend and business teammate Lisa to set up a 30 Day Strong Ab Challenge. My hope is that you will want to join us - accountability, camaraderie, fun and prizes - in the quest for bigger goals and dreams in the area of health and fitness.

Here are the details for the upcoming challenge. Date: October 1 - 30 The Strong Ab Challenge was created for the purpose of accountability, camaraderie, and fun while releasing inches around the waist, building Strong Abs and earning prizes!

Requirements to qualify for prizes:

1) Order 3 bags of USANA Nutrimeal and 2 boxes of Protein Snack Bars. ** Replace one meal with a Nutrimeal Shake each day ** Replace one snack with a Protein Snack Bar each day ** Purchases must be made through Lisa, www.lconnaghan.usana.com or Traci,www.traci.usana.com (current USANA associates contact Traci for participation requirements)

2) Complete daily Ab Challenge ** Even if you are unable to complete the entire Challenge for the day, push yourself to do as much as possible. You are worth it! ** Print a copy of the Ab Challenge from photos

3) Post 5 or more times each week on the Strong Ab Challenge Facebook page.

4) Post your favorite plank pose photo on the Strong Ab Challenge Facebook page. ** This can be done any time during the Challenge.

5) Have fun!

PRIZES: - Bag of Nutrimeal Shake Mix - Box of Protein Snack Bars ** Number of prizes awarded will depend on number of participants. Winners must meet the above mentioned requirements in order to qualify for prizes.

Even if you are not looking to have the strongest abs, I hope you will join in the Strong Ab Challenge. This type of challenge brings out opportunities for growth in many areas of life (perseverance, character, healthy habits, positive example to others, belief in yourself) if you are on a quest to live extraordinary. My goal in this is not simply to have extraordinary abs (although that would be nice), but to develop extraordinary character and to encourage myself and others to live an extraordinary life. It won't be easy, but it will be worth it! Will you join me?

Be Extraordinary!