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Welcome to Week 3 of the SKFitLife Challenge!
How are you feeling this week? By week 3, you are probably getting the hang of your training and really challenging yourself. Make sure you are recording your reps/times so you can look back and see your non-scale victory progress!
In addition to this email, you will be able to refer to this information on the members-only section of the SKFitLife website. As always, put one foot in front of the other and focus on Steps 1-3.
Step 1: Download your training.
Step 2: Watch/listen to the Week 3 SKFitLife Challenge Information Video.
Step 3: Do the workout.
Watch for Week 4 in your inbox exactly 7 days from today.
Direct Training Links:
Download all 12 weeks of training and HIIT at once by clicking here: https://app.box.com/shared/static/cx691bsgyr5xex645b4k.pdf
Week 3 SKFitLife Challenge Information: Visualizing Your Success
[youtube]https://www.youtube.com/watch?v=f0Eav2j4bbE[/youtube]
Weekly Lessons Covered in Video:
Stay motivated! Keep a reminder of why you are doing this on your desk or fridge, your before pic, a picture of a beach or bikini, whatever will keep you on the straight and narrow.
☀️ Goal setting. 31-Day Vision Board Planning
☀️ Role model selection and Different body types.
☀️ Start your “Kick the Habit” fund if you haven’t already and save up for something to celebrate. For example, if you are a Starbucks drinker and you kicked your daily habit, take that $4 per day (x 30 days = $120/month) and put it into your “kick the habit” fund! It will add up quickly and you will be all set for the next SKFitLife Retreat or anything else that you would like to “reward” yourself with!
☀️ How many of you have a fantastic day of healthy, portioned, and timed nutrition just to arrive at home and find yourself standing at the fridge/pantry with no satiation in sight?
☀️ Will my saggy c section tummy ever disappear!? Check out this transformation story: https://www.skfitlife.com/testimonial/andrea-dennis-testimonial/
☀️ BECAUSE I CAN
☀️ MANAGING STRESS
☀️ NEW MOMS!
☀️ The winning mentality – Kathleen’s tips
- Food prep:
- My typical day:
- Building muscle, getting definition:
- What’s her secret?
Weekly Facebook Interaction:
WHAT DOES THIS CHALLENGE MEAN TO YOU???
We are ALL starting at different points and with different goals in mind. We are here to challenge OURSELVES to give our best whatever our “best” is.
This is not about beating each other or showing off or judging. Friendly competition pushes us and motivates us to try harder. When I look at the food recommendations, I am inspired to try new things. When I see excellent form, I am inspired to work on my form. When I see your new-found abs, I am inspired to “climb more mountains”. When I see the crazy schedules of you busy moms, I am inspired to appreciate everything… including the freedom to use the bathroom in peace. EACH OF US NEEDS ALL OF US!!!
This is about being honest with ourselves and reflecting on what our personal best is. Are we giving our best to our nutrition? Are we giving our best to our training? AND MOST IMPORTANTLY… are we treating OURSELVES with love and respect when we think about ourselves? Or… did we say, “it’s not fair”? Did we feed ourselves excuses? Did we let ourselves off the hook?
There is a big difference between making excuses and self-acceptance and that is my challenge to you… to work on finding this balance. To push yourself to be better, not beat yourself up. To love, not punish.
This challenge to focus on all of the great things that we can accomplish when we focus on being healthy. The physical results WILL follow. Positive self talk and self love is FIRST. Although there are so many tips and tricks I can give for dialing in nutrition and training, if we are not ok in our own heads, no amount of “technical” training will result in feeling beautiful and loving ourselves.
If you are not “up to speed” with the weights and reps, they will come to you.
Most of us are struggling with SOMETHING and body image is one of those SOMETHINGS regardless of how we appear to those on the outside. MYSELF INCLUDED and I can tell you that even “in-shape” people (or maybe I should say “especially” “in-shape” people) struggle or have struggled with disordered eating.
This is your journey. What have you learned so far? What do you want to walk away with? I know you came here to get flat stomachs and tighter bodies, but I am here to tell you (from experience) that your fitness journey is much more than reps and macros.
Weekly Recipe Ideas:
Green Goddess Greek Salad:
organic baby spinach
a few baby carrots (or your favorite vegetables)
a few slices of Kalamata Olives
a one inch cube of fat free feta crumbed over top
Dressing:
organic rice vinegar (or your favorite light vinegar)
1 tablespoon of your favorite clean oil
fresh squeezed lemon juice
fresh ground black pepper
course sea salt to taste
No-Bake Energy Bites Recipe
Ingredients:
1 cup (dry) oatmeal (I used old-fashioned oats)
2/3 cup toasted coconut flakes
1/2 cup peanut butter
1/2 cup ground flaxseed or wheat germ
1/2 cup chocolate chips (optional)
1/3 cup honey
1 tsp. vanilla
Method:
Stir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. (Mine were about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
Makes about 20-25 balls.
Tips:
Substitution ideas can abound for just about any of these ingredients! Feel free to substitute in your favorite nut butter (almond butter, sunflower seed butter, etc.) for the peanut butter. And you could also add in some wheat germ in place of some or all of the flaxseed. I would caution, though, against substituting agave nectar for the honey, as the honey’s thickness helps hold things together.
Some other fun substitutions for the chocolate chips (or an addition to them) could include:
chopped dried fruit (apricots, dates, raisins, etc.)
dried berries (cranberries, cherries, etc.)
chopped almonds, pecans, walnuts, or sunflower seeds
other chips (butterscotch, dark chocolate, milk chocolate, white chocolate, M&Ms, etc.)
Cranberry Sweet Potato Breakfast Cakes
Ingredients:
2 sweet potatoes
1/2 cup dried cranberries
2 tablespoons fresh or dried parsley
1/2 red onion, diced
1/2 red onion, sliced thin
2-3 egg whites, beaten
6 eggs (or more if needed)
salt and pepper, to taste
2 tablespoon oil (olive, coconut, bacon fat, etc)
Instructions:
- Preheat your oven to 425 degrees to get your sweet potatoes baked.
- Use a fork to poke holes all around each one of your sweet potatoes.
- Throw the sweet potatoes on a baking sheet, throw in the oven, and bake for 25-35 minutes or until soft to the touch. (the time will range depending on the size of the sweet potatoes)
- In a large bowl, add your sweet potatoes and use a fork or masher to mash the sweet potatoes until smooth. Add your dried cranberries, parsley, onion, and salt and pepper.
- Mix thoroughly then taste to see if you want to add any more spices.
- Now add 2 egg whites that were beaten to your sweet potatoes and mix well. I say 2-3 on the ingredients because you may need 3 if your sweet potatoes are large. To figure out what how many you need, try to use your hands to clump up a patty, if it sticks to your hands completely, you need an extra egg white.
- Now make 6 or more patties from your sweet potato mixture.
- Heat up a large skillet under medium heat with 2 tablespoons of oil in it, then add your patties. Cook on each side for 3-5 minutes or until they have a nice outside crisp to them.
- Now grease a 8×8 glass baking dish or whatever works for you then add your cooked patties to baking dish.
- Use a spoon to push down in the middle of each patty just enough that when you crack an egg on top, it will stay on your patty.
- Crack eggs directly on top of sweet potato cakes.
- Bake for 10-15 minutes or until yolk is cooked to preference.
- While the eggs are baking, add your sliced onions directly to your hot greased skillet and let those caramelize in the meantime. My caramelization means burnt, but cook onions to what you love.
- Top caramelized onions on top of baked eggs on sweet potato cakes. Then top everything off with a little bit of hotness. Bomb dig.
Quick fix fruity fun: Greek yogurt, walnuts, coconut flakes over strawberries, blueberries and blackberries.
Yummy simple soup: Butternut squash soup made just with soy milk, sea salt & pepper!
Weekly Need to Know:
Vision Board:
If you haven’t started your vision board yet, get on it! We are goal-oriented beings and work much better when we have our goals in front of us. Work to add even more of your dreams and goals to your vision board! Not only your fitness goals, but your life goals.
ADVANCED QUALIFIER:
Are you ready to take the challenge up a notch? If you would like to access the ADVANCED weight training, please video record yourself completing the following exercises:
15 8-Count Bodybuilders (60 seconds)
70 Mountain Climbers (60 seconds)
25 Push-ups (30 seconds)
Taking no more than 60 seconds rest between exercises.
Post this video in the private group or feel free to post it on my Facebook wall! Good luck!!!
[youtube]https://www.youtube.com/watch?v=bSrzOj533OE[/youtube]
Using the Private Facebook Group
The private Facebook Group was created to encourage sharing tips, tricks, insights, truisms, connecting, getting questions answered, and helping each other out. This is where you can connect with ME, Stephanie, too! If you have questions, please feel free to post them and either I or a member of my team will help to answer you. You can also reach us at challenge@skfitlife.com.
Weekly Resources:
My Favorite Brain Food:
The Road Less Traveled – M. Scott Peck, M.D.
The Shadow Effect – Deepak Chorpra, Marianne Williamson, Debbie Ford
The Alchemist – Paulo Coelho
Way of the Peaceful Warrior – Dan Millman
Psycho Cybernetics – Maxwell Maltz
The Four Agreements – don Miguel Ruiz
What the Dog Saw – Malcolm Gladwell
Man’s Search for meaning – Viktor E. Frankl
The Traveller’s Gift – Andy Andrews
The 21 Irrefutable Laws of Leadership – John C. Maxwell
Women, Food and God – Geneen Roth
The Power – Rhonda Byrne
99 Tiny Stories: www.marcandangel.com/2012/02/05/99-tiny-stories/
If you struggle with binge eating, check out this resource: http://www.deniselamothe.com/TamingoftheChew.htm
“It is never too late to be what you might have been.”
— George Eliot
“You all have been working hard to make this healthy lifestyle change. As the days and weeks go by, we will all continue to make improvements, eat healthier, and feel better. I think my mom said it best when she said she, ‘put the yo-yo in a box and put the box on the shelf’.” (Read More HERE)
This made me laugh til my sides split, thanks PC! “Legs shaking…It’s just the fat shaking in fear of imminent death. My message to the fat…You can’t stay here!! Resistance is futile!!!”
“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”
~ Hippocrates
“Take everything one step at a time, even if that means only running one minute this week and two the next. Incremental improvements are the important thing.”
“I know that feeling… when you are successful by society’s measure but something is missing… and then I know the feeling of guilt that creeps in… that makes you feel like you are being ungrateful or something … it is such a freeing feeling to finally realize that there is NOTHING WRONG WITH YOU and your dreams and that you are NOT being ungrateful… you just know that there is MORE. You will find it if you just keep searching and don’t give up.
And the people who don’t support you??? It is because what you are in effect saying to them is that, ‘it isn’t good enough for me.’ And that is ok. Let them live their lives and you live yours.”
~Stephanie Keenan
“I was excited to hear a new way to keep my vision front and center I keep an empty picture frame by my bedside and every morning now I envision the self I want to see in that frame not just physically stronger-also mentally stronger: more confident, not afraid to voice my opinion, and stand up for myself etc.”
Supplements:
Protein Powder, Meal Replacement, Vitamins, Protein Bars, and Electrolyte Replenishment.
Check out all of our recommended products here!
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This is where you can listen to episode after episode where I take you through in-depth conversations with doctors and other experts in everything related to health.
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