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Week 2 of the Challenge

 

MONDAY-ARMS

FIT TIP: With our feet together come up onto your toes. Bring your hands out to the side in line with your shoulders. Spread your fingers out with your palms down and make circles the size of a basketball. Start counting from 100 subtracting 3 and saying that # out loud, when you pass 50 switch directions until you get to 0. Then turn your palms up and circle and count starting with 1 and add 3, so 4, 7.... when you pass 50 switch directions. 

STRETCH TIP: Corner Chest Stretch:  Face a corner of a room: stretch your arms out to the side, in line with your shoulders, with elbows at right angles or a straight if you are more limber. Put pressure on your arms to stretch your chest by leaning into the corner of the wall for 20 seconds. Keep your chin up and your face directly into the corner.  See it here: http://bit.ly/h0Z3XJ

MIND TIP: Never underestimate the power of taking consistent small action steps. 

BALANCE TIP: Come onto your toes and look up to 12 o'clock  moving your head to do so. Then circle  your head and eyes clockwise around 5 times then switch 5x counterclockwise. Stay on your toes the entire time.  

TUESDAY-CORE

FIT TIP:   AB CIRCLES- Lie on your back and bring the soles of your feet together so now your knees are out to the side in butterfly position. Make an X behind your head with your arms and relax your head into it so your neck does no work. Using your abs lift your upper body up 25x. Really focus on pulling your stomach all the way in the entire time like you have tight pair of jeans on. Then hold your upper body up and lift your legs in butterfly up 1 inch 25x, then do both together.  See it and the following stretch here: http://bit.ly/gaNjsX

STRETCH TIP:  RUBBER BAND- While lying on your back straighten your legs out and interweave your fingers  palm side out and reach your hands above your head as far as you can. Simultaneously point your toes and try to get the longest distance from your palms to your toes. Take 5 deep inhales. http://bit.ly/gaNjsX

MIND TIP: If everyone is moving forward together, then success takes care of itself. ~Henry Ford

BALANCE TIP: In a seated position grab your big toes with two fingers. Using your abs lift your feet of the ground and gently lean back. Try and straighten your legs out in front of you as straight as you can and hold for 30 seconds. 

 

WEDNESDAY-LEGS

FIT TIP: QUAD SWAYS:  Put your right hand on your stomach and your left hand on your lower back. Standing up straight lift your right knee up as high as you can, ultimately in  line with your hips. Leave your knee where it is and sway your ankle left and right seeing how far you can 25x.  Then switch legs.   See it here: http://abcn.ws/bBUetY

STRETCH TIP:   QUAD PULL:   If you have trouble balancing use a sturdy chair or wall. While standing bring your right hand behind you and grab your right ankle. Now take your left hand back as well and interweave your fingers on your ankle. Pull your stomach in,  press your tailbone forward and gently press your right knee back. With a lifted chest take 5 deep inhales and switch sides.  Use your left See it here: http://bit.ly/ibFYyC

MIND TIP: Close your eyes and scan your body.  Wherever you find tension breath into it like you are breathing into a balloon and evaporate and tightness you are feeling. Really relax into it.  Don't open your eyes until your body is tension free. 

BALANCE TIP:  With your feet together slowly hang down. Turn your palms up and bring your hands in line with your elbows.  While looking back at your legs and with a relaxed neck slowly lift your heels off the ground. Hold for 30 seconds. Resist tightening your neck and lifting your head. Keep a relaxed neck. 

 

THURSDAY-BACK

FIT TIP:  UPSIDE DOWN ANGELS:  Lie on your stomach and reach your hands out as far as you can above your head. Lift your knees off the ground and make an angel by bringing your straight arms all the way back towards your waist. Simultaneously open your legs apart.  Go back and forth while you name out loud 20 different airlines you can book a flight on today. 

STRETCH TIP: HUG YOURSELF (Stretches shoulders, arms and upper back) Take your right hand below your left and reach back as far as you can towards your shoulder blades. Relax your elbows down and take deep breaths into the upper part of your back. Breathe into your back muscles and expand them as much as possible. To increase the stretch, reach your hands closer to each other. Release and shake your arms out and switch left hand below your right. Melt into the position, don't force it. See it here: http://bit.ly/geXXNU

MIND TIP: Think increase. There is an abundance of all that is good in the universe and it is waiting for you to receive it. 

BALANCE TIP:  SIDEWAYS CROSS-Come into upper push-up position. Lift your right hand up in the air until it makes a straight line with your left arm.  If this is hard for you leave your left knee on the ground, keep your stomach taut and stay there for 10 seconds, while you look down at  your bottom/left hand. After you have done both sides switch back and this time look up.  (40 seconds total) 

 

FRIDAY-UPPER BODY

FIT TIP:  IMAGINARY PUNCHING BAG-Bring your arms out in front of you, make fists and circle your hands over each other as if you are hitting a punching bag (knuckles out) Circle around 15 secs, then switch directions. Switch directions again and this time go double time. After you switch back go triple time. To simultaneously work with balance do this on your toes. Keep your shoulders relaxed away from your ears. 

STRETCH TIP: Roll your shoulders forward for a count of 10 and back for 10. Swim shoulders back for 10 and forward for 10. Your goal is trying to get full range of movement with your shoulders. Notice any areas that don't move fluidly, and try to open them up by relaxing as you move your hands in full circles. Between sets, get in the habit of rolling your shoulders five times forward and five times back. See it here: http://bit.ly/g9x3sc

MIND TIP:  Smile when it is raining and when you are having a rough day close your eyes and think of how worse it could be.  Now when you open your eyes it is not so bad after all. If we all put our problems on the table I am sure you would put yours back in your pocket

BALANCE TIP:  With your feet together  and your arms out to the side like a tight rope walker come up onto your toes. Twist your head and look at your left hand now twist back to the left with your body as far as you can while keeping a straight line between your hands and looking at your hand the whole time. Then come back to the center and look at your right hand and twist back with your right hand.  Go slowly back and forth 5 x. Keep a straight line from the top of your head to your heels. 

 

WEEKEND CARDIO: KNEE REPEATERS- Make fists and bring your arms up into a #11 in front of you. Now lift your right knee and simultaneously bring your arms down until your knee is between your elbows then open back up and tap your foot back down. Do 25x and switch sides. Do 4 sets

Good Luck!

I was doing some work with a television station and I was provided with a hired car with a driver. The driver’s name was John. Throughout my ride John confided in me that he had recently survived a heart attack. He was determined to seize this second change at life by improving his health, losing weight and changing his overall lifestyle! He was terrified that if he overexerted himself that he would relapse and possibly have another heart attack. While listening to this brave man’s story I realized that I could help this man! Recently a good friend of mine, Liz Dickinson had given me one of her new products that her company was launching, the MIO Beat. MIO makes strapless heart rate monitors, perfect for this individual! I told him all about the watch and offered him the one I was wearing. He was very thankful! He dropped me off at the location and I bid John goodbye.

Recently, four years since I last saw John I was doing more work with the same television station. As I stepped into the hired car, the driver turned round in his seat and said “You don’t recognize me, do you?” Slightly embarrassed I replied that I didn’t. “It’s John! You gave me your MIO watch 4 years ago!”

The transformation was unbelievable, he was like a whole different person! He told me that since I had given him the MIO watch that he had lost 70 pounds! MIO had changed John’s life, not only had he lost so much weight but he had also gained back his confidence and self esteem. He was happier than ever!

-Rosalie Brown, Television Presenter

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