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Best Body Challenge: Day 3

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Fitness

Focus: Arms and Abs

What To Do: 20x Shoulder Tap to Pushup + 1 min Full Extension Crunches

 

Start in a strong plank position with hands under shoulders, core braced and feet set just outside the hips. One at a time, tap hand to opposite shoulder then with hands back in starting position, lower into a pushup taking your chest towards the floor and elbows driving backwards. Brace your core tight throughout this move and if you need to modify, place knees on the floor.

 

Lying on your back, extend arms and legs long away from each other before crunching everything into the center, lifting your upper back off the floor. To reduce the intensity of this move, bend at the knees and tap toes down, or to increase intensity, extend the legs straight even closer to the floor.

 

Nutrition

Over the next four weeks, we’re going to talk about the microbiome quite a bit. Why? Well, because it’s fascinating, but also because we know that overall health and wellness starts in your gut.

The microbiome refers to the trillions of bacteria living on and in your body, particularly in your belly. Clocking in at around 6 pounds (!), these gut microbes do a LOT for you: they help you digest food and absorb its nutrients, create neurotransmitters that affect your mood and energy and keep your immune system strong. When your gut microbiome is thriving and balanced—we’re talking plenty of the healthiest strains and fewer of the pathogenic ones—you can expect blissful digestion, optimal weight, clear skin, impenetrable immunity, abundant energy and balanced moods. 

How do you maintain a healthy gut microbiome? By eating a plant-rich diet with lots of fresh, leafy greens, fiber, fermented foods, anti-inflammatory herbs and spices, probiotics, healthy fats and antioxidants, and avoiding heavily processed foods and refined sugar.  

 

Light Work

Week 1: The Dance Challenge

Have you danced yet? As a first step, aim to choose your pick-me-up song by the end of the day. These are some of our favorite feel-good-tunes:

 

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