December Challenge - A love note

Where you are mentally will absolutely affect your health and fitness. When you are in a positive mindset, you are more willing to stick to a plan to attain a goal, and you are more receptive to change. Whether you want to fit into that little black dress or beat your personal best on a deadlift, you will have greater success when you are in a 'happy' place. So, this months challenge is to write yourself a love letter every day. Keep them to read and reread. Be it one word that will make you happy, or a full page of self love, do it. Be kind to yourself. Watch how it will influence all of your other actions. 

Stay happy and healthy

YOU ARE BEAUTIFUL (that was a free one to start you off) 

www.jomoma.ca

November Challenge - Step it up

How many steps do you take a day? Most of us are strapped to our desks/chairs during the work day and in our off hours behind the steering wheel chauffeuring children to events, or driving to errands. Basically our legs are not getting the required mileage. We ought to walk 10,000 steps daily. 

This month, park further away. Walk to the mail box. Do laps in the office. Accumulate the steps. Pedometers. Fitbits. Smartphone apps. Memory. All can keep track of your treads. 

November - 10,000 steps/day

Stay happy and healthy 

www.jomoma.ca

October Challenge - scrap the carb

Exercise is extremely important for keeping your body fit. Diet is what ensures your body looks good. 

If your goal is to change your exterior appearance, then you must change how you fuel it. 

This month, no complex carbohydrates after lunch. This means no breads, cereals, pastas, grains (rice, corn, wheat, rye, oats), potatoes (including sweet) with your dinner/supper. Fill your plate with vegetables and lean protein. 

Best way to track this months progress is with a measuring tape. 

Stay happy & healthy 

www.jomoma.ca

September Challenge - Water

Seems the summer saw a plethora of water with the ALS ice bucket challenge. So let's keep the water flowing. Jo:Moma is not asking you to dump ice water on you or a loved one this month, but rather CONSUME water. Yep, easy right!? 

This month drink 2-3 litres of water daily. You will see a marked improvement in your metabolism, your skin turgor and appearance. You will flush toxins and improve your overall health. With proper water consumption you will be better able to determine actual hunger messages and decipher true cravings. Let's do the easiest detox out there: DRINK MORE WATER. 

Bottoms up! 

Stay happy & healthy

www.jomoma.ca

August Challenge - Change your routine

Doing the same thing over and over and expecting a different outcome is, well...crazy. 

We have routines because they give us a sense of order. We follow our routines to get what we need to get done...done. Yet, we have goals and changes we want to achieve and do not make the adjustment to make it happen.  

This month, change the order of your routine. It is a small task, but will give you huge insight. You will soon see where you were overbooked or have room to make an addition to the line-up. 

Research has shown that even changing your route home will increase happiness. Happiness and healthiness are a beautiful couple. 

Stay happy & healthy

www.jomoma.ca

July Challenge - mocktails

Why in the world would Jo:Moma choose July to challenge its followers to lose alcohol for 4 weeks? 

There are a myriad of reasons which would promote upping alcohol intake. School is out for the summer.... I know I parent better with a drink in hand ;).... More hot weather social gatherings that make beer, cider, and spritzers a no-brainer, not to mention the liquor stores have spectacular NEW products that pair bathing suits with cocktails. 

It is a CHALLENGE. It is not meant to be easy. However, the end result will be worth it. Your metabolism will reboot. Insulin levels will normalize. Stubborn belly fat will begin to melt away. 

This is not a license to eat the calories you were previously drinking. It is a challenge to swap out alcohol with mint water, lemon water, iced green tea, iced coffee.... (No where does this suggest sugar... NO WHERE). 

Let's get drunk on healthiness. 

See you in August. 

Stay happy & healthy 

www.jomoma.ca

June Challenge - 5 a day

Have you been looking for a way to get started with a fitness routine? Or are you looking to ramp up your present workouts? This month will do both!

5 a day for the month of June. 

Each and every day this month, do the following exercises... And ONLY 5 repetitions. 

5 minutes of cardio (high knees on the spot, jump rope, burpees eww, jumping jacks...)

5 crunches

5 squats

5 lunges (each leg)

5 push-ups

5 dips

5 dead lifts 

5 overhead press

5 bicep curls

See you next month! 

Stay happy & healthy

www.jomoma.ca

May Challenge: be the fuel for others

To piggy back on last weeks tips & tricks: Let's Socialize. 

This month, train with somebody at each of your workouts (or as often as you can). Your bestie, your spouse, your child, your neighbour, your parent... Whomever. Having somebody to support your fitness endeavours and somebody for YOU to motivate will not only improve your personal fitness but it will fuel up your emotional tank. By the end of the month you will be stronger/faster/leaner/healthier/happier. 

Be the change you want to see for yourself and others. 

See you next month! 

Say Cheese

April! 

Spring has sprung (well maybe not everywhere, but the calendar says so), and it is the season of new beginnings. This months challenge is to take a before picture, and START on a health and fitness goal. Yep, you heard me. Frequently it is January 1st where resolutions are made, and just as frequently, by April those resolutions have taken a back seat. 

For no other reason than for a personal reminder, take a before picture. Perhaps your goal is not a physical transformation, but an emotional one, AND that before picture will fuel your endeavour. Write down what you want to accomplish and attach it to your picture. At the end of the month take another picture, and the month after that, and the month after that...

Then look at the woman in the picture. Look at how strong (mentally) she was to pose for a picture at the beginning of her goal seeking and how proud she is of herself a month later...

Jo:Moma would love to hear from you! Post your challenges, Boast your accomplishments. 

www.jomoma.ca

Workout Addition

It is March. Given how dreadful winter has been in a large portion of North America, it is safe to assume there is still time before bathing suit season is upon us. This month let's take advantage of it. 

Everyday add one minute onto your workout. Thereby adding an additional 31 minutes to your routine by the end of March. If you presently jog, row, bike, swim etc. increase your workout time by one minute. Ex. March 1st: regular activity (walking) 20 minutes (add 1 minute) = 21 minutes. March 2 = 22 minutes. 

If you lift weights, add a few more reps/sets to increase your time. 

If you are new to being active, this is an excellent opportunity to ease yourself into it. By the end of the month you will have formed a healthy habit! 

Stay happy and healthy,

www.jomoma.ca

Get Uncomfortable

February is a short month, so taking part in this months challenge will not feel like forever....well....

Let's get uncomfortable. Do something that scares you a little. Powers that be insist "if your goals don't scare you, they are not big enough". The activity you have been avoiding because 'your not ready', 'your not fit enough', 'you don't know anybody', 'you don't know how'.... DO IT. Fear can paralyze or motivate. Let it motivate you this month. Jo:Moma KNOWS you can do it. 

Share your uncomfortable challenge with us and you will be eligible to win a Jo:Moma gift package and be featured on our website! 

www.jomoma.ca

Take it OUT

We may have been dreaming of a white Christmas, and I would hazard a guess we have all consumed our fair share of the white stuff. Not snow...sugar. 

Consuming sugar is toxic. PERIOD. It fuels diseases and is an agent for causing serious health issues. This month, get rid of it. Stop adding it to foods and stop eating foods that are laced with it. If you have a sweet tooth, incorporate fruits which have naturally occurring sugars and check out coconut as an alternative sweetener.  

Note:

Artificial sweeteners are poison

Do not be fooled by sugars marketed as 'raw' or 'organic' (a duck by any other name...is still a duck)

January is NO SUGAR MONTH. 

www.jomoma.ca