THE CHALLENGE IS ON!

WEEK1:  Day2 Muscle & First Food

Get your first workout & food today!

"muscle is the organ of longevity"

The condition of your muscles is the foundation to optimal health and physique. It determines your metabolism. It determines your balance and function. When your muscles are strong--you ARE strong--you feel strong--your future is strong.  If your muscles are weak--you ARE weak--you feel weak--your future is weak.  

"The miracles are in your muscles" -ko

Take the short quiz to get your first workout based on your body's current needs. Each workout category is designed for results and growth, no matter what your starting point. Click button to get started.

Take QuizGet Your Workout

If you don't know your body type color, determine it here.

  Why do this?...  You must squeeze your muscles daily do produce what's called "Hope" molecules. Hope molecules are a miraculous type of molecule that goes around healing your body, brain and emotions. Studies show, if you don't squeeze your muscles daily, you get depressed and your health deteriorates. It's God's way of rewarding those who work hard and use their bodies daily.

INSTRUCTIONS:

  1. Do your "Half Ninja Hip Thrust" first (from yesterday). That will always be your first exercise of the day.
  2. Then take the quiz above to get your first workout based on your body's current needs.
  3. Do your first workout. Download the workout schedule here.
  4. Get the first of the 5 Foods That Heals The Gut & Boosts Metabolism. See below.
  5. Check-In below by adding a comment so I know you completed today's activity. (I do track and log your attendance :)

Food 1 (for all groups)

This simple everyday food, when prepared and consumed the way I show you, transforms into a miraculous compound that passes through the gut (without being digested) and fuels the microbiome (the microorganisms in your gut and intestines).  Important for gut healing.

 They in turn ferment the fuel into something called "butyrate". 

 Butyrate is a fatty acid that does 3 MAGICAL things: 

  1.  Lowers inflammation 
  2.  Reduces insulin resistance (listen up diabetics, pre-diabetics and those with energy crash midday) 
  3.  Tells body to burn fat as fuel instead of glucose 

 And what does all this mean for you?It means... 

  •  Less bloating 
  •  Slimmer waist 
  •  More energy 

 AND, no more 

  •  diabetes 
  •  fatigue 
  •  joint pain 

Watch video.

Recipe


Potato Salad with Green Beans and Asparagus

This potato salad with green beans and asparagus features small red potatoes tossed with green beans, asparagus, walnuts and a bold dijon vinaigrette.  A great dish that goes with almost anything.

  • Prep Time: 15 mins
  • Cook Time: 15 mins
  • Total Time: 30 minutes
  • Yield: 4 to 6 1x
  • Category: Salad

Ingredients

  • 1 pound of refrigerated "butyrated" potatoes – I used about 15 small new potatoes.
  • 1 pound of green beans
  • 1 bunch of asparagus
  • 2 Tbs minced red onion
  • 2 Tbs minced parsley
  • 1 large handful of walnuts
  • 4 Tbs olive oil
  • 2 Tbs red wine vinegar
  • 1 tsp dijon mustard
  • 1 large clove of garlic – put through a garlic press
  • 8 twists of black pepper

Instructions

  1. Slice refrigerated potatoes in half or quarters (depending on size)
  2. Trim green bean ends and cut green beans in half.
  3. Snap off tough ends of asparagus and then slice asparagus into an equal size as the green bean pieces.
  4. Boil a pot of water.  Add both the green beans and asparagus to the boiling water. Cook for 4 to 5 minutes. Remove from hot water and set aside.
  5. Prepare vinaigrette by whisking together olive oil, red wine vinegar, dijon mustard, minced garlic and black pepper.
  6. Mince red onion and set aside.
  7. Mince the parsley and set aside.
  8. Add potatoes to a bowl, add half the vinaigrette and toss to coat the potatoes.
  9. Add green beans, asparagus, red onion, parsley and walnuts to potatoes. Toss with the remaining vinaigrette and serve.

Nutrition

  • Serving Size: 1
  • Calories: 286
  • Sugar: 5 g
  • Sodium: 10 mg
  • Fat: 19 g
  • Saturated Fat: 2 g
  • Carbohydrates: 26 g
  • Fiber: 7 g
  • Protein: 7 g
  • Butyrate:  Tons! (if using 24-hr refrigerated potatoes):

Partial Credits go to Green Valley Ranch

Check-In for today's session below by telling me what you liked MOST about today's session, and if the workout was easy, medium or hard for you. There's no judgement. We all have different starting points.  If this was too easy for you, let me know and I'll send you the harder version. The more you tell me, the more I can help you.  Leave comment below. Great job!

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