• Exercise at least 2 times 
• Drink at least 3gals of water 
• Go outside at least one hour a day
• Limit TV and phone use as much as possible
• Do two sessions of meditation or one yoga class

This all should be completed by 11:59pm, Sunday night!

Let us know if you complete the challenge, on our Facebook Page!

• 4 avocados, halved and pitted
• 2 cooked chicken breasts, shredded
• 4 ounces cream cheese, softened
• 1/4 cup chopped tomatoes

• 1/4 teaspoon ground black pepper
• 1 pinch cayenne pepper
• 1/2 cup shredded Parmesan cheese, or more to taste
• 1/4 teaspoon Salt

Heating Instructions

1. Preheat oven to 400 degrees F (200 degrees C).
2. Scoop out some of the flesh in the center of each avocado; place into mixing bowl. Add chicken, cream cheese, tomatoes, salt, pepper, and cayenne pepper; mix well to combine. Scoop spoonfuls of chicken mixture into the wells of each avocado; top each with generous amount of Parmesan cheese. Place avocado halves, face-up, in muffin cups to stabilize.
3. Bake avocados in preheated oven until cheese is melted, 8 to 10 minutes.

source: https://www.allrecipes.com/recipe/245863/chicken-stuffed-baked-avocados/?internalSource=streams&referringId=742&referringContentType=Recipe%20Hub&clickId=st_trending_b

Warm Up
- Glute Machine
3 sets of 10
- Hip Mobility Warm Up (https://youtu.be/pcxYx_FsdKc)

Deadlifts

4 sets of 8-12 reps (Medium Weight)

Dumbell Bent Over Rows

4 sets of 8-12 reps(Medium Weight)

High Pull Rows

 4 sets of 12-15 reps (Light Weight)

Pull Ups

​4 sets of Max reps

Bicep Curls

3 sets of 30 reps (Lighten weight every 10 reps)


Finisher
4 rounds (30sec round)
Battle Ropes
-Rope Slams
-Alternating Waves
-Mini Waves
​-Jumping Jacks

There are many simple ways to practice mindfulness.
​Some examples include:

• Pay attention. It's hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.
• Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.
• Accept yourself. Treat yourself the way you would treat a good friend.
• Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356

4 Rounds

25 Squat Jumps

20 V-ups

15 Burpees

10 Push Ups

10 Pike Push Ups

15 Burpees

20 Supine Toe Touches

25 Squat Jumps

4 Rounds

20 Squat Jumps

20 Lunges (ea leg)

20 Pistol Squats on Bench (10ea leg)

​20 Tuck Jumps

Mindful Diaphragmic Breathing
Get into a comfortable position, close your eyes, and start to notice your breath. Before you begin to alter it, pay attention to the pace and depth. Are you taking deep breaths or shallow ones? Are you breathing quickly or slowly? (Becoming aware of your breathing can help you to become more mindful of your body's response to stress, and can help you to notice when you need to deliberately relax your breathing.)

Counted Breathing
Counting your breaths can be helpful, both for pacing and as a form of meditation. This technique helps with pacing—it enables you to elongate your breath and stretch out your exhales. There are a few ways to do this.

• As you inhale, place your tongue on the roof of your mouth right behind your teeth, then breathe through your nose and slowly count down from five; on the exhale, let the air escape through your mouth and count back up to eight. Then repeat. This helps you to really empty your lungs and relax into each breath.
• A variation of this is known as "4-7-8 breathing," and is recommended by wellness expert Dr. Andrew Weil. With this option, you inhale for a count of four, wait for a count of seven, and exhale for a count of eight. This allows you to pause between breaths and really slow things down.

Deep, Cleansing Breath
Sometimes all you need to release stress from your shoulders, back, or the rest of your body is a few big, cleansing breaths. Breathe in deeply through your nose, and take in as much air as you comfortably can. Then release it, and really focus on emptying your lungs. (Many people hold air in their lungs after an exhale, so emptying your lungs on a deep exhale can help you to get more fresh oxygen into them.) Repeat this breathing exercise for a few breaths and release the tension in your back, your shoulders, and anywhere else it tends to reside.

Source: https://www.verywellmind.com/how-to-reduce-stress-with-breathing-exercises-3144508

Kettlebell Complex

2-4 Rounds

5 Turkish Get ups (Left Side)

10 KB Snatches

15 KB Push Press (Right Side)

20 KB Swings

15 KB Push Press (Left Side)

10 KB Snatches

5 Turkish Get ups (Right Side)