LFA Nutrition Challenge

We are excited to introduce a new challenge today. For the next four (4) weeks the
challenge will be based on nutrition. Please contact us with any questions. Here are the details:

Week 1РTake all “inflammatory foods” out of your home
Inflammatory foods includes sugar, all grains and starchy foods including bread,
pasta, cereal, rice, oatmeal, pastries, baked goods, apples, bananas, apricots,
grapes, melon, peaches, oranges, pears, papaya, mango, dried fruit, canned
fruit, corn, potatoes, sweet potatoes, artificial sweeteners, artificial colors, or artificial preservatives. Also take out beverages that include any of the above ingredients (you can have: green tea, coffee, kombucha, and water)
**this first week is about getting foods out of your home before you start the lists)

Week 2– 2 days of green smoothies (up to 6 a day) and then 5 days of 6-8 servings of greens a day (in any form including soup)
** contact us for recipes

Week 3– Eating from Food List 1 still getting 6-8 servings of greens a day.
** click here for Food List 1

Week 4– Eating from Food List 2
** click here for Food List 2

Continued way of eating: Eating from Food List 3
** click here for Food List 3 (need other food lists)

Food List 1
Food List 2
Food List 3


March 2011 – Daily Fitness Challenge

Are you ready for our daily fitness challenge for the month of March?
It will only take you 5 minutes! So there is no excuse! Join in!

Week 1 (March 1-5)
4 sets of 30 second sphinx plank with 15 second breaks in between sets. Do it every single day.

Week 2 (March 6-12)
4 sets of 45 second sphinx plank with 15 second breaks in between sets. Do it every single day.

Week 3 (March 13-19)
4 sets of 60 second sphinx plank with 15 second breaks in between sets. Do it every single day.

Week 4 (March 20-26)
4 sets of 75 second sphinx plank with 30 second breaks in between sets. Do it every single day.

Week 5 (March 27-31)
4 sets of 90 second sphinx plank with 30 second breaks in between sets. Do it every single day.

Tips for success:
1. Make sure you are drawing your navel to your vertebrae – engage your abs!
2. Be on your toes, with your elbows and palms flat on the ground.
3. Try a 5 second inhale with a 5 second exhale – good breathing and it passes the time!
4. Your back does not have to be flat, but your butt should not be higher than your shoulder blades.
5. Have fun!

If you are on facebook or //twitter.com/LFATerry, each week (or daily if you like) post the graphic below stating that you finished the challenge for the day or week.