.webp)
DAY 5
CONCLUSION
Scroll down for today’s workout, nutrition tip, and mindset hack!
Alright. I think you need to pat yourself on the back and give yourself a huge round of applause because you have officially made it to day five of my five-day challenge!
Today we’re talking about how to be “Beneficially Selfish” and about how to keep your momentum and continue on your Transformation journey now that this challenge is ending!
NEW CHALLENGE STARTS APRIL 28TH
Join now and keep the momentum going for the next 21 days ⬇️
HERE'S YOUR DAY FINAL DAILY WORKOUT!
Today is actually one of my very favorite workouts to do at home. We’re doing tabata, which is a four-minute circuit where you do 20 seconds of work, 10 seconds of rest, repeated 8 times. Look for a tabata timer app on your phone.
So we’re just doing one movement—burpees. I know it sounds scary, but you can do it!
So we’re just doing one movement—burpees. I know it sounds scary, but you can do it!
1
Burpee:
Hands out beside your feet
Shoot your feet back into push up position and do a push up
Jump up and clap above your head
When you’ve done your 4 minutes of burpees, don’t quit just yet. We said 5 minutes, and we have 1 minute left. Jog or walk in place for that last 60 seconds, and then give yourself a HUGE pat on the back because you just completed the last workout of this 5-Day challenge!
NUTRITION TIP:
Here are the Foundational Five nutrition tips for a healthier lifestyle:
1. Eat within an hour of waking up or within your eating window if you’re intermittent fasting. This is purely just to help set the tone for the day!
2. Protein first! Remember how we talked about protein being the most under-consumed and most immediately satiating? Make sure protein is in every meal!
3. Keep a food diary! If you want to find ways to improve, log your food for 3-5 days to help you take a look at your nutrition at a glance! You’ll be able to find ways to ADD more nutrients into your day or create other ways to push 1% more with your nutrition!
4. Reduce your sugar intake. Don’t cut it out completely though. Remember 80/20.
5. Reduce Sodium intake. Try to keep it to about 2000 milligrams a day.
2. Protein first! Remember how we talked about protein being the most under-consumed and most immediately satiating? Make sure protein is in every meal!
3. Keep a food diary! If you want to find ways to improve, log your food for 3-5 days to help you take a look at your nutrition at a glance! You’ll be able to find ways to ADD more nutrients into your day or create other ways to push 1% more with your nutrition!
4. Reduce your sugar intake. Don’t cut it out completely though. Remember 80/20.
5. Reduce Sodium intake. Try to keep it to about 2000 milligrams a day.
You know how when you’re on an airplane and in the safety demonstration they say, “If the oxygen masks drop, put your own mask on before assisting others”? That’s because you need your own supply of oxygen! If you’re always trying to help others, you’re going to pass out, and then NOBODY is going to have oxygen.
The same applies to taking care of yourself and others.
I don’t know if you have kids, if you’re married, if you have a job, what your job is—we are ALL busy!
And sometimes, especially as women, we have the tendency to put everyone else’s needs above our own all of the time. Sometimes we go as far as feeling guilty just for taking some time for ourselves.
I’m here to tell you that it’s not going to work! You’re eventually going to suffocate, and then you won’t be able to help anyone.
So I encourage you to be “beneficially selfish.” That means being selfish, or putting your own needs first, for the ultimate benefit of others.
If you take care of yourself, you will be empowered to help and inspire others!
The same applies to taking care of yourself and others.
I don’t know if you have kids, if you’re married, if you have a job, what your job is—we are ALL busy!
And sometimes, especially as women, we have the tendency to put everyone else’s needs above our own all of the time. Sometimes we go as far as feeling guilty just for taking some time for ourselves.
I’m here to tell you that it’s not going to work! You’re eventually going to suffocate, and then you won’t be able to help anyone.
So I encourage you to be “beneficially selfish.” That means being selfish, or putting your own needs first, for the ultimate benefit of others.
If you take care of yourself, you will be empowered to help and inspire others!
