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Best Body Challenge: Day 19

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Fitness

Focus: Legs

What To Do: 20x Lateral Shuffle to Touch (3-5 steps in each direction = 1) + 30 seconds Lateral Bounds

 

With feet outside your hips, move sideways in one direction for 3-5 steps then touch down between your feet with one hand before heading straight back in the other direction. Try and stay in a low atheltic stance throughout this movement to really work the legs and keep your chest lifted throughout the move, even when you touch down. This exercise will improve your speed and agility whilst targeting inner thighs!

 

Starting on both feet, drive your weight sideways to land on one foot while the other leg darts behind your body without the foot touching down. Leap back in the other direction and land low every time. Keep your chest up and core braced tight, eyes forward! Go for more speed and range as you get comfortable.

 

*Advanced Tip! Combine Day 19 + Day 14 + Day 9 + Day 4 Workouts

 

Nutrition

Everything You Need To Know About Adaptogens

Stressed? Over-caffeinated? Can’t remember the last time you got a full 8 hours of sleep? Then adaptogens might be the answer.

Adaptogens are plant-based molecules that help your body improve its ability to handle physical, mental, and environmental changes by supporting balance and promoting homeostasis internally. Think of adaptogens as functioning like an internal thermostat, bumping up the heat when it gets too cold and turning it down when it gets too hot. It’s why they’re called adaptogens...because they help your body adapt! 

The combination of stress, caffeine, sugar, and lack of sleep keeps your stress response system turned on, putting the body in constant fight-or-flight mode. Eventually, this system burns out and adrenal fatigue takes over, along with tiredness, hunger, and inexplicable weight gain. Adaptogens calm and nourish the adrenal glands, so that they can safely leave their low-level-danger state, in turn stabilizing everything from blood sugar to hormonal balance to blood pressure. A few of our favorite adaptogens: 

  • Ashwagandha
  • Rhodiola
  • Turmeric
  • Cordyceps
  • Maca
  • Astragalus
  • Ginseng
  • Holy Basil

 

 

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