​Feeding your mind daily with inspiration or motivation is just as important as feeding your body with healthy nutrition. Achieve lasting results by setting goals and making decisions based on your values. What you feed your mind daily turns into your thoughts.Your thoughts eventually turn into action which produces results. Positive results make good thoughts to complete the cycle. 

Tell us one author, book, podcast, blog, etc. that you love and why.

​Strength training 3 times per week is key to losing weight and building lean muscle. For those days you are running family to activities or traveling, here is a workout you can do in your living room, at the ball field, or in your hotel room. 

1. Plie Squat w/ Jumps or Pop
2. Push Ups
3. V-ups or In and Outs
4. Alternating Lunge Jumps or Step Backs
5. Tricep Dips
6. Step Ups or Leg Extension
7. Side Bridge or Side Double Leg Lift
8. One Leg Dead Lift w/ Jump 
9. Shoulder Push Ups
10. Plie Squat Leg Lifts

How do you work out on the go?

​Never Give Up! If you choose JUNK.....get right back on track the next meal!

Journal everything you eat and drink for a week. Circle any food choice that is not green, lean protein, healthy fat or healthy carb. The goal is to have only one JUNK to circle per week. Keep looking for ways to improve your nutrition.

You should also try one new HEALTHY food item each week. What new foods have you added since Shelly came in to your life?

​Lean Body, Fat Wallet (by Ellie Kay and Danna Demetre) is a good read for getting best results in both fitness and finance. Two experts, one in each field, combine their knowledge to show you how the same principles apply to both.  

You need a budget (healthy boundaries) to reach and maintain goals. 
1. Write out all money and food you eat for a week. 
2. Circle all JUNK spending and see if you can get JUNK purchases down to 1 day per week.
3. See if you are overspending or overeating to avoid sabotaging goals. 

Pray before you pay and ask yourself does this choice benefit my mind, body, spirit and finances?

Have you set a financial goal for the 8 Week Wellness Challenge?

​Congrats on finishing WEEK ONE of the 8 Week Wellness Challenge! We are grateful you are taking this opportunity to improve your mind, body spirit and finances. 

Tell us your WINS of the week!

​Are you still following these lessons from the 12 Week Wellness Workshop? 

- Protein higher than carbs
- Don’t eat 3 hours before bed
- Eat lean and green 90% of the time
- Only 1 cheat MEAL per week
- 1/2 your body weight in grams of protein a day
- 1/2 your body weight in ounces of water a day

Add your own tips in the comments or tell us your favorite.

​True wellness is the interconnectedness of DAILY exercises for your mind, body and SPIRIT. 

You are what you think. Every cell is connected to your auditory system. What you tell yourself is what will happen - both good and bad.

Want to reach and maintain your goals on earth until eternity? FEED your brain daily with motivational, inspirational, or spiritual verses. You will transform your heart and mind and nourish your soul.  

I start my day with Jesus is Calling. Thank you Beth Stone!

What do you read or listen to daily to feed your spirit?

How much your body is made of muscle vs. fat is the BIGGEST indication of the QUALITY and QUANTITY of your life!

For every pound you turn from fat to muscle you increase your resting metabolic rate by 50. 
​
You gain muscle and bone density by strength training a full body work every other day. Also by eating at least half your body weight in grams of protein.

What strength training move do you LOVE to HATE?

We are grateful you took the Challenge to improve your mind, body, spirit and finances in the next 8 weeks! We will post here Monday - Saturday by 7am with accountability checks and mini-challenges. Be sure to check in daily to get your points!  

- For today’s challenge, tell us about yourself. 
- Introduce us to your family and pets. 
- Where do you work, what you do in your spare time? 
- What is your 8 Week goal? 

Anything else you want to share, we want to hear it. Accountability is key to reaching your goals!

We are grateful you took the Challenge to improve your mind, body, spirit and finances in the next 8 weeks! We will post here Monday - Saturday by 7am with accountability checks and mini-challenges. Be sure to check in daily to get your points!  

For today’s challenge, tell us about yourself. 
- Introduce us to your family and pets. 
- Where do you work, what you do in your spare time? 
- What is your 8 Week goal? 

Anything else you want to share, we want to hear it. Accountability is key to reaching your goals!