Don’t Get Your Gut In A Rut: Tri-Wellness Challenge
By Lisa Shanken
April 24, 2020
I hope you are faring well as we continue to stay home.
In my last newsletter, I shared a “no-equipment needed” full body strength-training workout.
Watching Ellen Degeneres the other day, I was inspired to create a healthy home challenge to boost your immune strength, avoid stir-craziness, and keep your body moving!
Today I introduce to you the Tri-Wellness Challenge.
Here's how it works:
Your job is to complete the 3 part challenge yourself (shown below), and then challenge 2 other people to do the Tri-Wellness Challenge (one of whom can be your accountability partner – which is always ideal).
Then you’ll encourage both of those people to pass the challenge along to 2 other people.
Spreading the workout to others will spread the gift of health and wellness!
Here are the 3 parts of the Tri-Wellness Challenge:
- Complete the workout shown below 3 times per week.
- Make 70% of your daily diet come from plant-based foods. Plant based foods are rich in fiber, antioxidants, and other vitamins, all of which reduce inflammation… and therefore boost immune strength.
You don't have to get into heavy calculations to make sure you are following this recommendation. In general, just try to make sure your meals/snacks are about 2/3 full of plant-based foods like vegetables and whole grains.
Anything that grows in the ground and does not require a lot of processing to get it from the ground to your plate qualifies as plant-based.
Feel free to accompany your plant-based foods with a lean protein such as a piece of fish or chicken breast, but avoid highly processed and refined foods like sugar and white breads/pastas.
I'll start you off with some simple, delicious spring recipe ideas that are completely plant-based:
- My friends at Bobo's, makers of delicious vegan bars and snacks, can help your plant-based diet with their new delicious Nut Butter Bars.
Bobo’s is also contributing to help our health care practitioners on the frontlines of the pandemic with their Healthcare Heroes program, where every purchase gives food to healthcare workers.
So please consider purchasing these delicious snacks in your effort to eat healthier and help these heroes at the same time!
Please share the Tri-Wellness Challenge with as many people as you can, which will pass along health, help our amazing frontline healthcare workers, and keep us all connected!
Share in your social media channels with #Triwellnesschallenge, and let's get moving!
Here’s the workout:
Circuit 1:
- Wide Arm Pushups: 10 full range + 10 pulses + 10 second hold half-way down
- Tricep Dips: 10 full range + 10 pulses + 10 second hold half-way down
- Arm Circles: 10 forward + 10 backward
- Jumping Jacks: 60 Seconds
Circuit 2:
- Squats (feet hip distance and weight in heels): 10 full range + 10 pulses + 10 second hold
- Static Lunges (per side): 10 full range + 10 pulses + 10 second hold
- Bridge Hip Lifts: 10 full range + 10 pulses + 10 second hold
- Mountain Climbers: 60 Seconds
Circuit 3:
- Crunches (chin points up and away from chest at all times): 10 full range + 10 pulses
- Bicycle Crunches (chin points up and away from chest at all times): 20 full range + 10 pulses to each side
- Forearm Plank Hold: 60 seconds (take breaks if necessary to work your way up to 60 seconds)
Repeat Each Circuit 3 times through each day (or work your way up to that).
Lisa Shanken
My passion is to help you live your healthiest and most harmonious life, but in a way that’s realistic and practical for you as a unique individual on this planet. My philosophy is all about “balance,” never a diet since a diet is not sustainable for life, aka Kill The Diet.
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Testimonials
Lisa’s weight loss plan really gave me a new insight to healthy eating and living. I was diagnosed with breast cancer in January 2015. Healthy living/easting/exercise has become very important to me and my family and this program really helped me get even more on the course with this and helped me lose weight.
Danielle D, Great Neck, NY
When I heard about the 10 Day Weight Loss Challenge, I wasn’t sure if it would be a good fit, since as a physician, I understand nutrition and health (and therefore knew the dangers of fad diets, etc…), and I do my best to exercise (though not always enough). But as a single mother of 2, it’s still very challenging ti “fit in all in” (including cooking healthy meals for my children) due to my busy schedule. And when my time is short, bad habits crop up and weight gain follows.
Dr. Gila Ackerman, Boulder, CO
Psychiatrist
Lisa has made an enormous contribution to my health and strength. I have seen and felt the most fantastic changes in an amazingly short time.
Chessie F, Boulder, CO
I just wanted to say you were amazing through this 10 day process! I learned so much from you! You were very thorough in all areas of the challenge and got back to us in such a quick manner with our questions. It was a great jump start into a more healthy life style that’s for sure!
Colby E, Boulder, Colorado
I LOVE the recipes, simple, few ingredients, appealing. I like the idea of using the list of staples you provided when i was tempted to cheat!
Phyliss S, Spring House, PA
I worked with Lisa to develop a holistic wellness plan that has allowed personal growth without having to completely change my lifestyle. Her programs are designed around your personal needs, so I always feel like I've gotten the most from my sessions and leave with manageable goals. Lisa's three-prong approach to wellness (fitness, nutrition and health) is helping me live a balanced and grateful life.
Ali S., Boulder, CO
I’ve been through the ringer with different dieting plans through the years. Some helped me lose weight and some didn’t – but it didn’t matter because I would always gain it back. I didn’t know if this 10 day Weight Loss Challenge would be the answer since everyone says they have the “BEST” way to lose weight. But this one seemed to be more doable – like instead of starving myself, keeping track of calories (“been there done that – VERY annoying!”) and things I know I wouldn’t stick to.
Jill W, Park, NY
Lisa, you have been a very positive role model for me! Through the exercise and diet I’m becoming healthy and more positive about my life!!! Thanks!