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Whole Life Challenge

Challenge Accepted.  The Whole Life Challenge is a 6 week program that focuses on 7 daily habits: Nutrition, Exercise, Mobilization, Sleep, Hydration, Well-Being, and Reflection.  Team Art of Strength Minnesota welcomes all to participate and potentially make a positive difference in your life.

Archive by author: Chandra WobschallReturn

New Year 2019 WLC Week 4 Exercise

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NeckRotations side to side Keep your eyes level and simply swivel your head back and forth side to side. Lead with your eyes and chin and look over your shoulder as far as is comfortable.Up and downs Look up to the ceiling and then down to the ground. Lead with your eyes, go slow and don’t overstretch.Sidebending Next, tilt your head from side to side, imagining that you are rotating around your nose and you are revolving your head around it. Let the weight of your head gently take your ea...
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| Categories: Mobility | Tags:

New Year 2019 WLC Week 4 Exercise

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60 seconds jump squats60 seconds push ups60 seconds reverse lunges (or explosive)60 seconds high plank60 seconds restRepeat (2 rounds total) 
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| Categories: Exercise | Tags:
Seated Calf Stretch With a Resistance BandGrab a resistance band, a yoga strap, a towel, or something similar.    •    Sit on the floor with your legs extended.    •    Loop a resistance band (or whatever tool you're using) around one foot, holding both sides of it with your hands.    •    Gently pull your toes toward your shin until you feel the stretch in your calf.    &n...
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| Categories: Mobility | Tags:
If you’ve got a jump rope at home grab it and try this short jump rope interval workout. Do 2 rounds with no rest in between 1 min jump rope14 push ups1 min jump rope14 GUSU1 min jump rope14 squats1 min jump rope - this time jump on one foot for 30 sec then switch to the other foot Repeat circuit 1 more time  
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Ingredients    • 1-1/4lb flank steak (or your favorite steak)    • 1/2 large avocado, thinly sliced (other half will be used in sauce)    • 1 large sweet potato (1lb,) peeled then chopped into 1" cubes    • 1-1/2 Tablespoons extra virgin olive oil    • garlic salt and pepper    • 2 cups baby arugula or baby spinach    • cooked rice or cauliflower rice&n...
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| Categories: Main Dish | Tags: Kickstart, Lifestyle, Performance
Prep Time: 10 minsCook Time: 30 minsTotal Time: 40 minsIngredientsSouthwest Skillet    • 1 Lb Ground Beef    • 2 Medium Sweet Potatoes Diced (I used one purple and one white)    • 1/2 Tsp Cumin    • 1/4 Tsp Paprika    • 1/4 Tsp Salt    • 1/4 Tsp Pepper    • 1 Medium Red Bell Pepper Diced    • 1 Medium Yellow Bell Pepper Diced (I added one...
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| Categories: Main Dish | Tags: Kickstart, Lifestyle, Performance

All Meat Veggie Chili

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Prep Time: 10 minsCook Time: 30 minsTotal Time: 40 minsYield: 8 servingsINGREDIENTS    • 1 1/2 pounds ground beef    • 2 cloves garlic, chopped    • 2 tablespoons (30 ml) oil    • 1 1/2 cups onion, diced, about 1 large onion    • 1/2 cup chopped celery, about 1 stalk    • 1 1/2 cups carrots, peeled and diced, about 4 medium carrots    • 2 tablespoons chili p...
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| Categories: Main Dish | Tags: Kickstart, Lifestyle, Performance

New Year 2019 WLC Week 2 Mobility

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As someone who spends a large part of day at a desk working on a computer I am all too familiar with shoulder tension. Below are a few stretches I try to incorporate to help combat shoulder tension. Upper Trapezius Stretch - Start standing or sitting tall, place one hand on your lower back so your forehand is touching your lower back. Place the other hand on the opposite side of your head. Pull your head toward your shoulder. Hold for 30 seconds. Repeat on opposite side. Thor...
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New Year 2019 WLC Week 2 Exercise

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In 10 minutes see if you can go down and back up the ladder. 50 squats10 Burpees40 Get Up Sit Ups10 Burpees30 Lunges (alternating legs)10 Burpees20 Jumping Jacks10 Bupees10 Push Ups10 Burpees 
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New Year 2019 WLC Week 1 Mobility

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Tight hips? Not shocking since we spend so much of our time in a seated position. Restricted hip mobility can actually be the cause of back or knee pain. Here are a few stretches you can do help loosen your hips.Lying Hip Rotations - lie on your back with both knees bent. Cross your right ankle over the left knee. Rotate your right hip in and out (so the left knee moves toward the ground. You can also use your right hand to apply gentle pressure on your right knee. Repeat with the...
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| Categories: Mobility | Tags:
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