Traditionally every October for Breast Cancer Awareness Month I challenge my clients and Boot Campers to up their game on our October Wednesday Workouts in honor or memory of a Pink Warrior in their life. As I was preparing for our first workout challenge this week, I felt like I needed to issue out a personal challenge to all my followers. It’s so doable and adjustable. You are without excuse. Do it for yourself and do it in honor or memory of someone you know and love that is currently battling or has battled cancer (any type) bravely. I challenge you!!!!

Customize any part to make it doable for you. Pick what and how much you’re committing to and then make the commitment. Make it public. Use social media, word of mouth, or get an accountability partner. Put a name on it to help you struggle through. Who’s the Pink Warrior you’re honoring this month?

I, personally, am committing to Monday – Friday at strict challenge rules with maybe a slight bend on the weekend if needed. I’m honoring my sister Lynette (6yr survivor – breast cancer), my sister Glenda (13 month survivor- lymphoma), the memory of my sister-in-law Janice (who fought a brave fight against breast & bone cancer), and numerous friends.

Challenge Notes / Explanations:

• If you are a female of age to do so, schedule a mammogram!! Don’t put it off. Make that appointment. If you’re not a female or over the recommended age: encourage, compel, and hound a female that is until her appointment is scheduled.
• Exercise at least 150 minutes a week. Walking is a great place to start. Weather is cooler now and time has not yet changed. If you already get that minimum, add to it with either more time or upping your intensity or difficulty level. It’s a challenge so make it challenging.
• Little to no added sugar. Don’t panic! Challenge ends the day before Halloween. You can have your candy then. What is added sugar? Sugar that has been added to natural food. There is natural sugar present in some healthy foods. You don’t have to count that. Examples: Bananas have natural sugar in them. They are healthy. You may eat bananas. You may not eat Banana Nut Bread even though it’s made with bananas. Milk has natural lactose (sugar) but milk shakes obviously have added sugar. You get the idea. Maybe a whole month to skip sugar frightens you. Cut it down and make it doable for you. Sweeten your tea or coffee with half your normal amount. Commit to sugar free week days or everyday except this special occasion or that special occasion. But decide now what you’re committing to or everyday will become a special occasion.
• Control portion sizes. Most meals usually have a protein (normally meat), a starch (bread, roll, potato, rice, pasta, corn, beans/peas, etc), and non-starchy veggies (leafy greens, broccoli, green beans, carrots, cauliflower, peppers, onions, mushrooms, etc). A serving of protein is usually the same size as the palm of your hand. A serving of starch is usually the size of your fist. If it’s a casserole which includes both starch and protein, then you can have a palm size plus a fist 😁 but if it’s loaded in cream or cheese just know it’s gonna cost you calories. Non-starchy veggies can be eaten in bulk, but not with an unlimited supply of dressings and gravies. Read labels and stick to one serving or less of these extra things.
• Drink more water. You may need to replace some sodas or tea at mealtime with water or carry a water bottle around with you to get in your extra. You can’t burn fat without water. Hydrate!
• Get your sleep. Rest is important to a fit and healthy life style. Make time for it!

You’ve been challenged!! Do you accept??