December

Here it is! The 12th and final challenge of the year.  I hope you have enjoyed these cycles of exercise and reflection.  If you missed a month or expecially loved a month, December's challenge is just for you.  This month, go back and re-do your favorite set or one that you missed (ahem, avoided?).   

Bonus challenge; each day write down as many things you are grateful for as the number of the month...with NO repeats! So on the 1st, write one thing...on the 2nd, write 2...on the 3rd, write 3...so on until the 31st when you will have an AMAZING list to start 2015 with.  

Please leave comments and/or feedback on these challenges so I can better tailor them to your practice.  Thanks so much for playing, be well and have fun!

November

Here we are already, at November's challenge.  This month brings us into the holiday season, so let's get our minds in the meditative zone as well as toning up the belly  with plank holds. 

Plank position is the same hold as the top of a pushup.  Shoulders loose and stacked over the wrists, core tight with the navel drawn in to touch the spine, legs strong, pushing through the heels.  If you need to modify, put the knees down (still keeping them behind the hips). You can also come onto the elbows if wrists begin to hurt.

If you have a strong core to begin, double all times.

October

Sun Salutations are an awesome way to wake your body! I invite you to complete these salutes in the morning before your day gets rolling and let me know how it goes.  Do you feel more present as the day progressess? How does it affect your energy? Your choices? Your life?

September

This month's challenge steps away from squats and pushups again for a more wholistic view.  We are piggybacking on the awesomeness of the *Seek Your Bliss Now* campaign

Connect to #seekyourblissnow by hovering over picture

Through this challenge, you have an opportunity to challenge yourself in 3 core areas; personal develpment,  occupational and creativity.  You can work on your handstand or plank hold, commit to a sugar-free diet, remember to breathe deeply every day or save for that travel adventure you're living for.  I really love this challenge because it's all about YOU! And in the end...you are the greatest power in your life.

If you are not sure how to narrow it down or set attainable goals, please send me a message at TrilliumHealthworks@gmail.com so I can support you to make the MOST of these 30 days.

August

Happy August hot summer Yogis!  This month's challenge is simple but don't be fooled...you WILL FEEL core muscles activate and build through progressive situps.  Be sure your feet are well anchored to relieve some pressure from your low back, support your neck so the lift is not coming from here and BREATHE! (exhale as you sit up, inhale on the way down). This movement primarily targets your Rectus Abdominus (aka. the 6-pack) so should be felt primarily in the area between the ribs and hips, not the neck!

Situp form; Lay on your back with knees lifted and feet down, possibly hooked under a bar or some furniture for leverage.  If you are working with a partner, they may hold your feet. Interlace your fingers behind your head with thumbs running down the neck.  Using abdominal muscles sit yourself all the way up so the length of the spine comes off the floor, breathe OUT.  As you inhale release back to the floor with control.

Modification; do not come all the way up, just crunch up enough that the shoulder blades leave the floor.

If you feel pain in the low back, stop and rest. This is a sign the targeted abdominal muscles are exhausting and need a break.

Bonus; Follow this same challenge for situps AND bridges to also work the anterior muscles of the core.

July

Push ups are hard! And they are definitely a "use it or lose it" strength that we need to practice daily to maintain or build.  This month's challenge is easy to scale for your ability level by changing the style of pushup you are working and/or adding sets.  I recommend at least two sets per day of the count listed.

A standard pushup begins in plank pose with your hands spread wide just below (or slightly wider) than your shoulders, on your toes with a tight solid core/midline.  If you aren't able to hold a solid plank pose modify your pushup by bringing hands to a countertop or wall for less weight to hold up.

From plank, push forward on your toes and lower down to the mat so your elbows stack over your wrists and hugs snugly in towards your ribs for stability. The only things that should move are your wrists, elbows and shoulders...not your belly, keep it solid!

Engage chest, shoulder, tricep and core strength to push straight back up as you exhale.  Repeat for desired rep count.

*Modifications*  If you are ready to pushup from the mat but need to come to your knees, do so after you push forward on your toes so that you still get proper alignment of the elbows over the wrists as you come down and push back up.  Try to lift your knees into full plank between every rep and/or even lower down to the mat from full plank, dropping your knees only to push back up.  

If you already have a solid pushup, work more chest by bringing hands wider than shoulders, more triceps by bringing thumb&index fingers together in a triangle beneath the chest. Try lifting one leg for oblique strength or offsetting one hand on a ball for more shoulder strength.

As always please post comments and have fun with it!

June

This month's challenge takes a different twist and is super sweet because it's all about SUGAR!  

I first went on the Sugar Control Program twelve years ago as part of recovery from a peptic ulcer and have cycled through it many times since.  Every time I cleanse sugar from my diet and eat as proscribed here I drop weight and feel energized (after the initial detox period which is hard).  

Because this is such an involved and difficult challenge I have created a Facebook group for support and conversation.  You can join here and are strongly encouraged to ask questions!

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Please print this to hang on your fridge and use to build a grocery list.

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Please note that I am not a Doctor or a Nutritionist so any recommendations here should not be considered medical advice or instructions.  This offering is based on my personal research and anecdotal evidence from others.  More information, recipes and directions can be found in the book "The Sugar Control Bible and Cookbook; The Complete Nutrition Guide to Revitalizing Your Health" by Dr. Jacqueline Paltis, D.C., N.D.  which I highly recommend and may be purchased here.

May

Alrighty then, have you been slacking and now are getting worried about beach season coming? This month is your chance to make good with some squats, squats and more squats!  

Any day you're feeling low motivation, give me a shout and we'll do them together.  What are you waiting for?  Get going and drop it low!

April

Happy Spring! This month's challenge is a simple ode to our fast approaching bathing suit season...let's get that butt in shape!

One lunge set = with hands on hips, take a long stride forward with your right foot bending the knee down to directly over the ankle.  Keep your left leg long and strong with heel lifted, both sets of toes pointing directly forward and chest lifted.  Push off your right foot and return to neutral.  Repeat on left side.

For added intensity, jump between sides rather than step back.

March

This month's challenge is born from a request for some universal movement and cardio.  Burpees! This simple chain of movements has it all; arms, legs, cardio, frontal plane and (with a jumping jack at the top) lateral movement.  It also can get sloppy as you tire so be careful to hold in your core, breathe and be mindful of pace.

A Burpee starts with a jumping jack, then palms come to the floor as you step/jump back to a pushup (all the way down! chest to floor and back up), step/jump forward again, stand and jumping jack to begin the next repetition. Heart rate rises fast on these and by day 30 we have 100 so PACE YOURSELF (and smile as you keep moving and breathing...moving and breathing)

As always, please post comments and suggestions...have fun and good luck!

February

Every month for the twelve months of 2014 I am offering a 30-day challenge to support your personal growth and fitness goals.   January was a great kickoff with pushups, plank-holds and tricep dips! I heard from some of you in person that the progression took discipline...but when you kept with it, there were notable gains in strength and continuity of practice.  Don't worry if it wasn't perfect, February is a fresh start and you got it!!!

Progress not perfection

This month is only 28 days long so we're going hard again.  This time we're rockin' Abs :)

Please ask questions, post comments and offer your experiences as they arise so others may benefit.

Crunches/Bicycles/Leg raises/Plank*

1 set if you're just getting in the swing, 2 if you're ready to rock out

Day1; 15/5/5/10sec            D15;70/95/45/60s  

D2; 20/8/8/12s                   D16; rest               

D3; 25/10/10/15s                 D17; 75/100/ 45/65s 

D4; rest                               D18; 80/110/50/70s 

D5; 30/12/12/20s               D19; 85/120/50/75s 

D6; 35/15/15/25s                  D20; rest              

D7; 40/20/20/30s               D21; 90/130/55/80s 

D8; rest                               D22; 95/140/55/85s

D9; 45/30/30/40s                 D23; 100/150/60/90s   

D10; 50/50/30/40s                 D24; rest        

 D11; 55/65/35/45s              D25; 105/160/60/95s

D12; rest                               D26; 110/170/60/100s

D13; 60/75/40/50s               D27; 115/180/65/110s

D14; 65/85/45/55s               D28; 120/190/65/115s

Nutritional challenge; no fried foods

*Crunch = lying on your back with knees bent and feet grounded roll up so shoulder blades are completely lifted off the mat and then release back down, staying engaged through core, repeat.

Bicycles = lying on back draw both knees into chest and crunch shoulder blades up off mat twisting to reach one shoulder to the opposite knee as other leg extends.  In a smooth motion switch sides crunching shoulder to knee.  This double motion of right shoulder/left knee then left shoulder/right knee counts as ONE interval.

Leg lifts = lying on back with legs extended and hands beneath your butt, palms down for stability slowly lift legs perpendicular to the floor (pointed to sky) and lower down to mat with control, tapping heals for one and continue.  If low back starts to hurt bend knees for modification, continuing to initiate movement from the hips (not knees!)

Plank = top of a pushup position with integrated shoulders, tight core and strong legs.  Come to knees for modification but keep hips in front of knees for weight in core.

January

Every month for the twelve months of 2014 I am offering a 30-day challenge to support your personal growth and fitness goals.  Please ask questions, post comments and experiences as they arise. 

Be well and good luck!!!

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Pushups/Planks/Tricep dips

Days 1-15; 2 sets   Days 16-30; 3 sets

Day1; 5/15sec/5          D11; 12/1min/10         D21; 5/45s/5

D2; 8/20s/5                D12; 8/30s/10           D22; 10/25s/8

D3; 5/15s/8                 D13; 15/45s/8           D23; 10/30s/5

D4; 10/30s/8               D14; 15/30s/15          D24; 15/1min/10

D5; rest                      D15; rest                   D25; rest

D6; 10/30s/8               D16; 5/25s/5             D26; 8/30s/8

D7; 8/45s/5                 D17; 8/30s/5              D27; 15/45s/12

D8; 15/30s/8               D18; 8/30s/8              D28; 15/45s/8

D9; 5/45s/10               D19; 15/45s/10            D29; 10/30s/8

D10; rest                     D20; rest                    D30; 20/90s/15

Nutritional challenge; give up alcohol, caffeine or both