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In This Issue
- Article of the Month
- Recipe of the Month
- You’re Invited!
Article of the Month
Have you ever wondered how much of your life would be impacted by changing your negative self-doubt into positive thinking? Is this the key to unlocking a greater sense of satisfaction and the confidence you have been missing? Find out why the effort to find the silver lining is so critical to accomplishing your life’s goals and discovering new rewards along the way.
– Read the full article.
Are You Missing Out?
I’m not sure who needs to hear this, but I feel called to share something you may not be a part of yet. It’s very possible that you are missing out by not joining the elite people seeking the biggest secret in the industry: changing your game and life is done by changing your subconscious mindset.
A lot of people are still under the misconception that they can work on their positive mindset by simply repeating daily affirmations every day.
Unfortunately, this only takes a person so far. The real mindset work is actually done at the subconscious level.
Here’s why conscious mindset work isn’t enough.
You can tell yourself every day that you’re the most amazing athlete on the planet, that you are fit and healthy, you are a money magnet, yet when you say that to yourself, do you truly believe it? What other thoughts come up beneath the surface?
If you feel like you don’t deserve to have success, you will not, no matter how much you tell yourself you deserve it.
Yet what if I could show you a way that you could change your thoughts and feelings at the unconscious level and achieve the success that thousands of others have?
Do not let success slip through your grip. My next Keys to a Champion Mindset is scheduled for October. The success from the August Challenge was amazing!! So, don’t miss out again. This is where you learn the secret that thousands of elite athletes and confident, successful, happy people are already implementing, and it’s positively impacting all areas of their life!
10 Minute Arm and Shoulder Workout by LIVESTRONG
Image Credits: LIVESTRONG.com/Amanda Capritto
This workout is designed with built-in rest intervals, and if you want, you can extend it to a 20- or even 30-minute workout by doing both circuits two or three times through. Don’t underestimate it, though! Ten minutes is all you need for an intense arm workout.
Do: each of the exercises in Part 1 for 30 seconds, then repeat Part 1 again. Rest for 1 minute, then do the exercises in Part 2 for 30 seconds each.
● Pike hold
● Downward dog hold
● Superman variation
● Triceps dip hold
Rest for 1 minute.
● External shoulder rotation
● Single-arm downward dog (left)
● Single-arm downward dog (right)
MOVE 1: Isometric Pike Hold
SETS 4 TIME 30 Sec
1. Start standing up straight and tall.
2. Hinge at the hips to bend forward and touch the ground in front of your feet, bending your knees if necessary.
3. Walk your hands out slowly so that they’re a foot or two away from your toes.
4. With your palms flat on the ground, shift your weight forward and come up onto your toes. Draw your navel into your spine, “hollowing” out your body.
5. Only shift as far as you can control your body weight and keep your core engaged.
6. You should feel the burn in your shoulders, triceps and upper back muscles. Your abs may also burn.
MOVE 2: Isometric Downward Dog
SETS 4 TIME 30 Sec
1. From the pike hold, shift your weight onto your heels and walk your feet backward. Think of this as an easier version of the pike.
2. If your range of motion allows, press your heels into the ground as you press your palms into the ground.
3. Think about pushing into the floor with your hands, creating tension in your arms and shoulders.
4. Don’t forget to keep your core tight and to breathe with control.
MOVE 3: Isometric Superman Variation
SETS 4 TIME 30 Sec
1. From Downward Dog, lie on your stomach with your legs straight out behind you and arms extended above your head.
2. Clasp your hands together behind your head with your elbows pointing outward.
3. Use the strength of your shoulder blades and upper back muscles to lift your torso high. Try to pull your rib cage off of the ground.
4. Make sure to keep your neck in line with your spine — don’t tuck your chin during this pose.
5. In a traditional Superman, you would lift your feet up as well, but the focus here is your upper body, so feel free to leave the legs down. You will probably still naturally engage the glutes, which is a good thing.
MOVE 4: Isometric Triceps Dip Hold
SETS 4 TIME 30 Sec
1. Set up a sturdy bench, stool, or chair. A couch or bed works fine, too.
2. Sit in front of the stool with your legs extended straight in front of you. Your back should barely graze the stool.
3. Place your palms flat on top of the stool with your elbows bent.
4. Lift your hips off the ground to create tension. Hold here with a tight core. Don’t allow your shoulders to roll forward!
To modify this exercise, bend your knees to 90 degrees with your thighs parallel to the floor and hold this position. You can also hold with your arms at a lesser angle.
MOVE 5: Isometric Chaturanga (Push-Up Hold)
SETS 4 TIME 30 Sec
1. Start in a tabletop position on the floor (on all fours). Your hips should be stacked directly above your knees and your shoulders should be directly above your elbows and wrists.
2. Slowly step your right foot back, followed by your left, so that your legs are fully extended behind you. At this point, you should be in a high plank.
3. With control, bend your elbows to lower your torso. Bend until your triceps are parallel to the ground. Keep your hips as level as possible — don’t lift them into the air.
4. Make sure to engage your core and breathe with control.
You have the option to drop to your knees for this hold if you find that you’re struggling to hold the full version for 30 seconds.
MOVE 6: Isometric External Rotation
SETS 4 TIME 30 Sec
1. You can kneel or stand for this exercise. Start in the position that’s most comfortable for you.
2. Hold your arms at your sides with your elbows bent at a 90-degree angle, and your knuckles facing forward.
3. Simultaneously rotate both arms backward while keeping your elbows close to your torso. Think about squeezing your shoulder blades together.
4. Rotate as far as your body will let you without feeling any pain.
You may feel a sort of pinch or cramp in this position, rather than a deep burn. While discomfort is okay, don’t push into a range of motion that causes pain.
MOVE 7: Isometric Single-Arm Downward Dog
SETS 4 TIME 30 Sec
1. From standing, hinge at the hips to bend down and touch the floor in front of your toes. Bend your knees if necessary.
2. Walk your hands out until your body makes an upside-down V. Keep your heels pressed into the floor if possible. Draw your navel to your spine, but don’t over-flex your back (don’t curve too much).
3. When you’re ready, lift your right hand up and place it behind your back to shift the tension to your left arm and shoulder.
4. Hold for 30 seconds before repeating on the other arm.
The Best Diets for 2020 by US News
It can be overwhelming and disheartening to wade through the seemingly endless advice on the best nutritional regimen that will help fuel your body to perform at your best. That’s why it is important to go straight to the experts to stay informed on current dietary trends in the health and fitness industry. Recently, a panel of nutrition, diet, obesity, and food psychology professionals rated the top touted diet plans in America based on seven criteria:
- Potential for short-term weight loss;
- Potential for long-term weight loss;
- Ease of compliance;
- Nutritional completeness;
- Potential to prevent heart disease;
- Potential to prevent diabetes or serve as a maintenance diet for diabetics; and
Here are the crowned winners!
Best Overall Diet
Meditteranean Diet is the grand winner for the overall category followed closely by Dash Diet and Flexitarian Diet, which were tied for second place.
Best Diet for Weight Loss
Weight Watchers Diet with the Vegan Diet and Volumetrics Diet tied for second.
Best Diet for Healthy Eating
Dash Diet and Meditteranean Diet tied for first place.
Best Heart-Healthy Diets
The Ornish Diet took first place followed by the Meditteranean Diet in second place and the Dash Diet placing third.
By incorporating some of the healthy eating habits found in the above diet plans into your daily routine, you will be on your way to adding that extra boost of energy, focus, and confidence you need for a winning mindset that can change your life!
Recipe of the Month
Asparagus Frittata by Jen Bucko and Lara Hamilton on Diabetes Food Hub
Posted on the Diabetes Food Hub as part of the efforts of the American Diabetes Association to help supply nutritionally balanced meals that have been approved by an ADA dietician.
This can make a great breakfast, brunch, or quick dinner packed full of protein and veggies!
Prep Time = 15 Min
Cook Time = 5 Min
Total Time = 20 Min
Yield – Serves 6 (serving size = 1 slice)
1 Can Nonstick cooking spray
1 Bunch Thin Asparagus (about 12 ounces, trimmed)
1 Tbsp Olive Oil
2 Cups Egg Substitute
2 Tbsp Skim Milk
1/2 Tsp Salt (Optional)
1/8 Tsp Black Pepper (Freshly Ground)
1 Tsp Red Pepper Flakes
1 Tsp Margarine (Trans Fat-Free)
1/4 Cup Mozzarella Cheese (Reduced-Fat, Shredded)
1/4 Cup Parmesan Cheese (Freshly Grated)
- Preheat the oven to 425 degrees F.
- Spray a baking sheet with cooking spray. In a small bowl, toss asparagus with olive oil.
- Place on a baking sheet and bake in the oven for about 12 minutes.
- Chop cooked asparagus into 1/2 inch pieces. Set aside.
- In a medium bowl whisk together the egg substitutes, milk, salt, pepper and red pepper flakes.
- Set aside and prepare broiler.
- Spray a 9 1/2-inch-diameter nonstick ovenproof skillet with cooking spray. Add margarine to the skillet and melt over medium heat.
- Add asparagus to the skillet and pour the egg mixture over the asparagus.
- Cook for a few minutes until the eggs start to set.
- Add the mozzarella and Parmesan cheese.
- Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.
- Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 2-4 minutes.
- Let the frittata stand for 2 minutes. Using a rubber spatula, loosen the frittata from the skillet and slide the frittata onto a plate.
- Cut frittata into 6 equal slices and serve.
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