This challenge will help you focus on the sodium in your diet. The American Heart Association recommends no more than 2,300 milligrams (mgs) a day and an ideal limit of no more than 1,500 mg per day for most adults, especially for those with high blood pressure. Even cutting back by 1,000 mg a day can improve blood pressure and heart health.  Oct 31, 2016

Each week focuses on different muscle groups starting with foundational exercises and gradually increasing in difficulty, number of exercises, and intensity. The challenge incorporates strength training principles like progressive overload, varied exercises, and adequate recovery to optimize muscle strength and endurance.

Join my 2nd annual Stairs ‘n Steps Challenge for September 2024. The event is optional, you can do 343 flights of stairs for in their memory as part of the challenge. Register here. Cost is $10. The event runs Sept 7th to September 30th. You will set a daily/weekly steps goal and a stairs goal for this challenge. You will receive motivational emails along the way, and a certificate of completion when you achieve your goal! This is the perfect challenge to invite friends, do it as a family, or to jump start your fall workouts now that summer is winding down.

This challenge is about increasing your water intake. To make it fun, try infused water!

You know you should drink more water, but how much?  The rule is half your body weight in ounces of water a day.  If you weigh 200 pounds, you should be drinking 100 ounces of water per day.

Sleep hygiene should be a priority at every age! Join me and find restorative sleep! That involves establishing healthy sleep habits such as avoiding late-day caffeine, limiting afternoon naps, skipping out on late-night screen time and being exposed to natural light patterns.

Get involved in Men’s Health Week!

June’s challenge is all about getting outside and celebrating God’s creation as well as kicking off summer! It’s simple – get outside locally or find a few new places to explore. The official challenge starts Thursday June 2nd. Each week I’ll suggest place to explore with pics, maps, and information on each spot! All the research is done – all you need to do is…Get Outdoors!

The Healthy Eating Habits Challenge focuses more broadly on a month's worth of smart but totally doable eating habits, from adding an extra serving of veggies to your daily diet to eating a "rainbow" of colorful foods. Recipes and links to additional resources are included in the comprehensive tracking booklet.

I have created a special hybrid mega event on Habits! See the attached brochure for more information!

It includes The Weekly Habits Project book; a 90 minute 1:1 health coaching session to help overcome obstacles, explore values and beliefs regarding your new habit; weekly support, motivation, and education and customized worksheets/handouts to help you establish your new healthy habit and work through beliefs and adopt new ones that support your desire to change!

This mega challenge invites you to focus on one habit from one of the pillars of health from the American College of Lifestyle Medicine.

This challenge is all about effective stress management, which is the 4th foundational habit to develop to improve health and thrive. Did you know that the way we view stress has a big effect on how we deal with stress? Learn about that and simple techniques to add into your daily routine that will help you effectively manage stress, restore balance and build resilience.

First Meal of the Day is about setting yourself up for success with your choices all day long! When you fuel up with complex carbs and protein you feed your brain and keep yourself satisfied longer. This challenge is about looking at the fuel you choose, and why it’s important to make the first meal of the day a good one!

Max Lucado shares the unexpected path to a lasting happiness, one that produces reliable joy amidst any life circumstance. In this 6-week study we'll look at God's plan for true, lasting joy based on the teachings of Jesus and backed by modern research.

This book presents a surprising but practical way of living that will change you from the inside out.

Everyone has experienced a wonky connection, when your relationships are off, you can feel lonely, isolated and like something is missing. Even the introvert needs social connections.

If you’d like to change your habits, but aren’t sure where to start or you’ve failed over and over again…this class will help you…

Know your habits - gain awareness around what you do regularly

Make a plan - include small, reasonable goals and specific actions you’ll take to move forward

Stay on track - and deal with setbacks, setting yourself up for success

Think about the future - your vision, dreams and values

Learn to be patient - there are not quick fixes

This class meets online Mondays starting May 1st to May 22nd via Teams, 6:05-6:45pm. (4 weeks)

Want to create sustainable healthy habits? The book Atomic Habits by James Clear will teach you how to make small changes that will transform your habits and deliver amazing results.

No matter your goals, this book offers the framework for improving every day.

Pick 10, 20, 30 or whatever increment of 10 minutes you want to be your movement goal! This challenge asks you to commit to 10 minutes of new activity a day, 5 days a week – small changes add up!

You’ll work on this healthy habit for a month so you can get closer to creating a healthy habit over time that will become a lifestyle change! Start this year right or bump up your fitness a notch and try something new.

It’s a new year, pick who you want to be in 2024 and start creating healthy habits today!

Belonging is the sense of ease and joy we feel when we are truly present, and this is possible in any moment alone, or with others. Often, we don’t feel like we belong because we’re caught up in feelings of loneliness, anxiety, and doubt. Feelings of not belonging can be learned over time and lead us to think there’s something wrong with us, that we’re not enough—but, by the very nature of our birth and our existence, we are enough and we all belong.

Join me in incorporating the Danish word or cultural characteristic “hygge” into your life this fall. Hygge is a quality of coziness and comfortable living that comes from a feeling of contentment; a special moment or a sense of well-being.

If you’re looking for a challenge that keeps you on track through the busy eating season, this is for you!

This event is all about maintaining your weight through Thanksgiving, Christmas, and into the New Year. The 9 week challenge starts November 5th 2023 and runs to January 6th, 2024.

Do you want to find peace in a culture of accusations, shame, and condemnation?

“After Phil Robertson quoted Scripture in an interview with a national magazine, his hit show, Duck Dynasty, put him on “indefinite hiatus.” Phil immediately knew what had happened: he had become a target of cancel culture.

Since that time, Phil has spoken out against public shaming, strategic campaigns to get Bible-believing employees fired, and other tactics that are wreaking havoc in our society. In a deeply divided country, with so many bent on condemning and silencing others, Phil calls for us to carry out the unifying message of Jesus Christ.”

If summer and early fall was all about the great outdoors, fall can be a great time to do intentional resistance workouts! It’s important to change up your workouts and the focus so your body has a new challenge.

Is it unloving or selfish to set a boundary? And what does the Bible instruct us to do when a relationship is no longer safe or sustainable? Lysa TerKeurst has asked these hard questions in the midst of her won relational struggles.

Join my first fall 6-week book club to unpack the concepts in Good Boundaries and Goodbyes. This book will equip you to:

Determine the appropriate amount of personal and emotional access someone has to you

With kids back to school it’s time to get back into a regular routine with steps and cardio. The twist is I have added stairs to the steps challenge to boost the cardiovascular element. You will set your individual Stairs and Steps goals for the week. It’s about showing up and building the habit this month.

The Challenge Starts September 9th and ends September 30th. Start Strong by participating in your local 9/11 Memorial Stairs Climb.

Join me and learn about EATING your water as well as drinking adequate water this month!

You’ll learn about foods that have high water content

Ways to incorporate them into you meal plans with recipes!

Review the benefits of water

And healthy ways to liven’ it up, with infusion recipes!