January Challenge


We all know about New Year’s resolutions, BIG commitments that tend to become small speed bumps on the road to forgetting about them.

The January Challenge is about being proactive in preventing the holiday blues, creating action towards healthy lifestyle habits and using the momentum of New Years to make it all happen.

I would challenge you to a battle or wits, but I see you are unarmed.
— William Shakespeare

Here is the challenge

1.     No alcohol for 30-days (DETOX THAT LIVER and mentally challenge yourself, I dare you, double DOG DARE).

2.     1-liquid day (you choose the day, I would recommend one that you can accommodate the shakes, juices and broth that are a part of it).

3.     6-8 miles of running a week (24-32 miles for the month).

4.     Find a buddy or pal to do the challenge with you!

5.     Make a reservation for a fancy dinner or something special for yourself on January 31st.

No alcohol

It is always a healthy challenge to remove and re-enter dietary and lifestyle habits just to self-observe that impact that habit has on your mental, emotional and physical health. Alcohol is an easy target, but taking out running for a runner can be just as powerful for mental, emotional physical health.

In terms of social setting, I would just recommend you get your drink on your own (soda & cranberry or soda & lime) and honestly try not to make a big deal out of it. If you are not fazed by it, no one else will be.

Also, look at your calendar if you have 1-2 nights that are important or special for you to have a few drinks, that is fine, just keep it those nights.

Liquid Day menu 1 per week

Breakfast: 16 oz cups Warm quinoa smoothie

Snack: 16 oz cup Hot water and lemon

Lunch: 16 oz Protein smoothie (check http://www.eatthis.com/10-protein-shake-recipes-weight-loss/ for ideas) 

Snack: 16 oz cup Hot water and lemon 

Dinner: 16 oz Organic bone/veggie broth (chicken, beef or vegetable)



Warm Quinoa Smoothie

Need: Powerful blend

1.     ½ cup cooked Quinoa (see instructions on https://www.greenthickies.com/how-to-make-a-quinoa-smoothie-honeydew-and-peach-quinoa-smoothie-recipe/)  

2.     2 tablespoon Chia Seeds

3.     1-2 cups Vanilla Almond Milk, Vanilla Extract & Cinnamon 

4.     ½ banana (room temperature)

5.     1-2 teaspoon of honey or maple syrup

6.     1 small to medium carrot










Directions: Blend all the ingredients together until the texture is smooth and as liquid as you want (you can add or take away Almond milk as necessary for your personal preference).

Weekly Mileage  

This is a just an easy challenge to increase your movement and steps every week. They can be run-walks, where you either run and walk on a set schedule OR you run until you need a break and rest until you have almost recovered and begin to run again. An example of an intermittent run-walk is to run for 3 minutes, walk for 1 and repeat for the entire run-walk. Both styles increase your cardiovascular capacity.

Check this article for more information:  https://www.verywell.com/how-to-do-the-runwalk-method-2911203

Find a buddy

We are social creatures therefore doing something, anything, but especially something that is challenging is more fun and easier with a pal. I always ask a few friends when I am trying something new or at least have a friend I can talk about the experience with.


Check this article for more information about being social beings https://www.theatlantic.com/health/archive/2013/10/social-connection-makes-a-better-brain/280934/

 Also, please share your stories with ME! Check my Instagram and send me what’s happening in your January Challenge.

Reserve your celebration

We all need to celebrate our victories, both the small and large. Getting through the January challenge is a BIG victory, so scheduling and reserving a PROPER celebration date is important. Make a massage appointment, fancy dinner reservation, movie date or something that is designed to make you excited. Check this article to learn more about HOW powerful celebrating success is https://www.brilliantlivinghq.com/6-reasons-why-you-should-celebrate-success/

WE CAN TRICK YOUR MIND TO LIVE THE LIFE ON YOUR DREAMS…more on that topic in later blogs.