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Best Body Challenge: Day 12

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Fitness

Focus: Legs

What To Do: 20x Curtsey Lunge (each leg) + 30 sec High Knee Sprint

 

Both feet start facing forward and you're in a nice tall position. Step right foot behind you on an angle and drop into a lunge with your right knee driving towards the floor. Step back into starting position and repeat on the left leg. Chest stays lifted and the abs are braced. Do 20 reps on each leg.

 

Starting with feet under hips, use your lower abs to drive knees up towards your chest in a high knee sprint. Use your arms to make these movement more athletic and think about being light on your feet. Move at your max pace for 30 seconds.

 

*Advanced Tip! Combine Day 12 + Day 7 + Day 2 Workouts

 

Nutrition

The Definitive Guide to Probiotics

Probiotics are defined by the World Health Organization as “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host.” Basically, all this means is that this trendy, albeit complex term you’ve been drilled about on nearly every health + wellness platform is a mere scientific term for “living bacteria”.

Probiotics can be ingested in pill, powder, liquid or food form, and they have been shown to help with acne, digestive disorders, dysbiosis, leaky gut, sinus infections, UTIs, yeast infections, allergies, anxiety and depression, autism, autoimmune disorders, chronic fatigue syndrome, obesity, and more.

If you eat a plant-based, whole-food diet, you may not even need a probiotic supplement. But if your diet is less than clean, or if you have a history with birth control pills, antibiotics or steroids, consider adding one to your routine. So how do you choose a probiotic?

Look for one with at least 50 billion colony-forming unit (CFUs), with the two most important groups of bacteria: Lactobacilli and Bifidobacteria. Also, make sure the supplement contains multiple compatible strains of bacteria designed to work together, since different strains have different functions and no one strain can provide all the benefits you want. The best probiotics contain several different strains.

 

Light Work

Week 3: The Space Challenge

You may be doing this Best Body Challenge in order to shrink down and tone up, but creating your best body also means you need to be comfortable taking up space in the world. This week, we want you to practice a few exercises that will ensure you're expanding your physical light energy and taking up the space in the world that you deserve.

  • Speak up. Practice speaking up at every opportunity you're given. Ask for the opportunity to present something to a group at work. Even say hello louder and prouder, shake people's hands with energy, let them feel that you're there.
  • Stand up. Open your arms out to the sides ,spread your legs and plant your feet, so that you're standing like a starfish. Imagine energy like beams of light shooting through your limbs and out the top of your head. Stretch and become longer and taller. Repeat daily. 

Repeat this mantra, either in your head or out loud: "I am strong, powerful, beautiful and happy just the way I am right now.”

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