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Best Body Challenge: Day 20

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Fitness

Focus: Cardio

Warmup, then (4 ROUNDS):

10x Burpee, 10x Squat Jumps, 100x Mountain Climbers

(30 seconds rest after 1 full round then repeat)

 

Burpee

Lower into a plank position before dropping into a push-up. Drive through your hands and use your core to push strongly back up before jumping your feet in just outside your hands then springing away from the floor. If you need to modify you can lower to your knees for the push-up. 

 

Squat Jumps

Starting with feet just outside your hips and toes turned out, quickly drop into a squat position before driving away from the floor. Use your arms to help pull you up higher and land with bent knees.

 

Mountain Climbers

Mountain Climber: Start in a strong plank position with your body weight forward over your hands, your core locked in tight and your back in a long flat position. One at a time drive your knees into your chest. To get the most out of this move, be sure to keep your hips down and go for speed.

 

Nutrition

Reminder: EAT YOUR GREENS! 

If there’s one thing we hope you’ve learned over the last four weeks on the Best Body Challenge, it’s that you have to eat your daily greens. We provide you with four to six cups of organic leafy greens per day because it’s the best thing you can do for your health (and, of course, your best body)! Here are 10 really good reasons to keep eating your leafy greens every single day:

FIBER: Leafy greens act like a little scrub brush for your insides, helping clean away buildup from the walls of your intestines that can lead to toxic build up, candida, leaky gut and more. The plant fiber in greens is also prebiotic, meaning it feeds the good bacteria in your gut!

PROTEIN: Yes, you CAN get satisfying, energizing protein from greens! Kale has a surprising 3g in each cup.

ANTIOXIDANTS + PHYTONUTRIENTS: Leafy greens are filled with vitamins, many of which have antioxidant effects (like Vits A + C), boosting immunity and neutralizing free radicals to protect the cells, fend off disease and fight signs of aging.

SULFUR: From protein production to liver cleansing, sulfur (found in kale and other cruciferous veggies) is a power player in your body. It’s also required to create collagen and keratin for healthy hair, skin and nails, to keep your joints flexible and promote healing.

CALCIUM: Forget that glass of milk...you can get more bone-strengthening calcium from leafy greens like spinach. Calcium is also important for triggering the release of neurotransmitters involved with sleep and mood.

MAGNESIUM: Your all-powerful mitochondria (a.k.a. the power-houses of your cells that are involved with every single essential bodily process) need this mineral to produce ATP, which is the source of energy for each cell in your body.

FOLATE: It’s not just for pregnant women. Everyone needs this B vitamin for a healthy heart and brain, as well as stable moods.

ALKALINITY: An acidic internal state can lead to inflammation throughout the body. And inflammation is toxic—it’s the start of so many chronic illnesses. Alkaline greens will help get your body’s pH in check.

HYDRATION: We always tell you to eat your water so you can nourish your cells deeply and fully. Greens—especially romaine lettuce—are a great way to do that!

BEAUTY: Not only do greens contain antioxidants to fight signs of aging, but research shows they boost circulation and promote a glowing complexion. It’s simple: Eat greens, look prettier.

 

Light Work

Time to reflect on your final Light Work assignment of the Best Body Challenge. How did it go? How did it make you feel? If you haven’t done it yet, then your mission this weekend is to choose that outfit, put it on and show yourself some well-deserved love. 

 

 

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