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Best Body Challenge: Day 8

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Fitness

Focus: Arms and Abs

What To Do: 20x Upper Body Supermans + 1 min Forward/Backward Bear Crawl

 

Lying on your front with your legs stretched long and your arms in a goal post position, lift your upper body away from the floor, extend arms long in front of you then pull elbows back towards your body to draw your shoulder blades together. Return everything to the floor and repeat. To get more work in your core, lift your upper body higher away from the floor.

 

Start on all fours with hands under shoulders, knees under hips. Tuck your toes and lift knees slightly off the floor. Your back should be long and flat. Move forward for 8 steps moving opposite hand and knee at the same time then move backward 8 steps. To get the most out of this move, make sure your hips stay low with that nice long, flat back positioning. This is a great full body move!

 

*Advanced Tip! Combine Day 8 + Day 3 Workouts

 

Nutrition

The next time someone tells you that you can’t get enough protein on a plant-based diet, you can tell them that yes, you absolutely can, because your body is incredibly smart. 

Proteins (which compose pretty much every part of your body, from your muscles to your skin, hair and nails) are made up of chains of amino acids. When you eat “protein,” you’re actually eating amino acids, which link up in your body to form proteins. There are 20 amino acids in total, nine of which are considered essential, meaning your body doesn’t make them on its own and must get them from your diet.

Here’s where it gets interesting: There are a number of plant foods (quinoa, hemp and spirulina among them) that are complete proteins, meaning they contain all nine essential amino acids. But that doesn’t mean you can’t get the protein you need from other “incomplete” foods. Think of the individual amino acids as puzzle pieces. Your body is capable of putting those puzzle pieces together from the various foods in your diet. A few plant-based aminos here, a few there...leave it to your body to assemble them into complete proteins. You don’t even have to eat all the essential aminos in one meal (or even one day) in order to piece them all together. See? Smart!

 

Light Work

Week 2: The Happiness (and a Hug) Challenge

Have you smiled at a stranger yet? Don’t be scared! Pass the happiness on. It might feel a little weird and uncomfortable. That's okay! It's important to try. 

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