Hello Day 4! This is your daily reminder to make movement a part of your lifestyle.

There is a saying that says sitting is the new smoking, while this saying is debatable, it does point out the importance of moving your body. Movement goes beyond your 30-60min workouts, but don’t worry getting more movement can be as simple as making small changes to your habits and environment, whether it’s taking the stairs if you can, going for a walk around your neighbourhood, parking a few spaces further from the entrance when you go to the store, or dancing to your favourite song!

Movement can be a feel-good experience when you discover the kind that makes your body happy. May you find movement that brings you health, happiness, and joy!

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A smoothie a day keeps the doctor away. Eating a rainbow of fruits and vegetables, along with whole grains, lean protein, and dairy will help ensure you get your recommended doses of essential nutrients and help you feel energized and satisfied. If you’re running short on ideas on how to incorporate them into your daily meals, check out this tasty PB & Banana smoothie.

INGREDIENTS:

• 1 cup milk (used soy milk for this)
• 1 medium banana, peeled
• 2 large handfuls of spinach
• 1 tbs peanut butter (all natural preferably)
• 1 tbs hemp seed
• 1 tbs chia seeds
• A few drops of vanilla extract & cinnamon
• 5 cubes of ice

DIRECTIONS:
Combine all ingredients and blend in a high-speed blender & enjoy!

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You made it to day 3! You’re doing a great job, keep going! Remember you can print out the challenge here, and keep it on your fridge, desk or any place that serves as a reminder and motivation.

Today let’s talk about nutrients, part of the challenge is to eat your daily servings of fruit and veggies, and avoid processed food 80% of the time, because as we all know filling your plate with nutrient-rich foods will help keep your body in top shape and reduce the risk of age-related health issues. Here are some key nutrients that women need at every age.

Eating a rainbow of fruits and vegetables, along with whole grains, lean protein, and dairy will help ensure you get the recommended amount of each essential nutrient. If you’re running short on ideas on how to incorporate them into your daily meals, check out this delicious smoothie recipe that is packed with nutrients and tastes delicious.

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Running low on energy? These 6 reasons may be the culprit!

The good thing is that you get back on your game by identifying your energy thieves. This week, let’s try to take our energy back by eating whole foods (the more colourful the better), drinking our 2L of water, moving our bodies, and last but definitely not least – resting!

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Welcome to day 1 of your 14 day EA challenge! We’re so happy you’re here, so let’s get started.

Today we’ll focus on your daily intake of fruits & veggies. We all know the endless list of benefits that comes with eating your fruits and vegetables, but do you struggle to know what a serving size is? 4-5 servings can seem like a lot, the good news is eating the right amount of fruits and vegetables doesn’t have to be complicated. Check out the infographic above for some examples of about what counts as one serving.

Your challenge for today is to observe your daily fruit and veggie intake, are you meeting your daily requirements? If not, that’s ok, let’s try and find ways to add in a veggie or two to your meals, smoothies are a great way to sneak in your servings, plus they taste pretty great as well.

Don’t forget to share your progress, we’d love to hear how you are doing!

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We are so excited to be doing the 14 Day Challenge right alongside you! Before we begin the next 14 days, we just want to say great job for making your health and wellness a priority, after all, your health is your greatest investment.

Once again this isn’t a typical fitness, or nutrition challenge, but rather, a challenge to keep up healthy habits, some that we typically forget on a day to day basis. It is about support and accountability for building a strong foundation of lifestyle related habits so you can live your best life in mind, body and spirit!

The Challenge

• Sleep 7 hours a day
• Exercise 3 times a week
• Drink 2 liters of water a day
• Avoid processed foods 80% of the time
• 5 servings of veggie and 4 servings fruits

How does it work?

1. Take daily action: We’ll complete each item on the challenge list on a daily basis (to the best of our ability). Remember some of these may already be part of our lifestyle, so try and focus on the items that really challenge you (for us it’s getting those 7 hours of sleep, eek).
2. Motivation & tips: We’ll be posting daily healthy recipes, tips, motivation and workout suggestions, which you’ll receive right to your email!
3. Share your daily practice: Share your daily practice on the main 14 Day Challenge Page (you’ll see a comment section on the right hand side). The more we all share, the more we inspire and motivate each other to succeed and thrive!

Let’s tune into our self care and finish off this year strong, feeling our best right before the holidays! We’re stronger together, so let’s get started fitness family.