#challengeofthemonth

[animuneros-blog]

[ebp-studio]

🎉🎉 Congratulations to the winners of the Challenge of August: Dumbell overhead farmers carry for time. Well done! 💪💪 * * * #winners #challengeofthemonth #trainhard #personaltraining #ebpstudio (bij EBP Studio) https://www.instagram.com/p/Ciw63h2IgX6/?igshid=NGJjMDIxMWI=

[kimettesworld]

Thought I’d try a new art #challengeofthemonth by #manerobrushes. It comes with a free brush, a prompt and a colour palette I’ve been doing some cartooning lately with my daily drawings, so this seemed fitting. My take using the prompt, mid-century cartoon and the very limited 4 colour palette. I think it works, but you tell me. #skilife🎿 #digitaldrawing #procreatedrawing #midcenturycartoons #manerochallenge #februaryartchallenge #shutupandski #artbykguilmette #frommystudiotoday https://www.instagram.com/p/CZkp5moPMUN/?utm_medium=tumblr

[zsongofthemonth]

Movies: Edward Nożycoręki, Benny & Joon, Wybór Zofii Songs: The Neighbourhood - Daddy Issues, Timi Yuro - Smile, The Cure - A Letter to Elise Books*: Tove Jansson - Córka Rzeźbiarza, DyrdyMarki - Marek Niedźwiedzki, Kodeks postępowania cywilnego (XD)

[strengthstairsx]

More about challenge of the month June 2020

What you eat should look beautiful, it should smell wonderful and taste like heaven. It is about cooking for more senses and see nutrition as something larger than just a source of energy. Per Olsson, Strength stairs

Theme

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Takeaway(s)

Keeping it simple makes it easier to succeed.If you use more senses the focus on the meal will improve, giving a deeper recovery.

Purpose

We end the first half of 2020 with a challenge in nutrition, where we remind ourselves that the more senses we actually have contact with, the better the effect of the changes we make will have on our health. It is nothing strange really, we should be able to enjoy meals with at least the sight and scent in addition to the taste buds This month is about seeing the food for what it is. Energy, building blocks and a pleasure for several senses. Energy and building blocks to recover and replenish with good things so that health is strengthened purely physically. Enjoyment for several senses to focus more on the meal itself and strengthen mental recovery in that way. In this way, we believe that you will have a better effect than before in how nutrition and meals affect your sustainable health . You should have learned to think a little extra that the meals should preferably be colorful and beautiful, that several senses can be utilized in, for example, nutrition to make meals more enjoyable and that you need to spend time preparing the meals, eating and then reflect on them. Feel free to download ideas from the nutrition page or nutrititious and energetic to find inspiration. The change is advantageously made together with colleagues, schoolmates, friends or family. The changes you make should be at a level so that it feels positive and it should motivate for more improvements and changes where possible.

Target group

You who feel that you want to get more out of your meals, and create your conditions to take more conscious steps for sustainable health.

Activities

There are many opportunities to improve meals, or really broaden the nutrition to provide something for multiple senses so your own health gets even better. It is important to set the level of ambition to be sustainable. Use a plate of food model, it has been scientifically tested.Explore the food stores' often large supply and ask staff about what is in season, locally produced and organic.Add new colors at the rate that feels good, so that you finally have or have had all the colors of the rainbow on the plate.Dare to try new vegetables, fruits, legumes or whatever that may give several senses pleasure.When you have cooked the food and put it on the plate, take a moment to look and smell the food before you start eating it.Continue writing diary of what you eat and add information what was beautiful, smelled good, tasted good together so you can go back and tip yourself later. Do you have more examples of simple activities to make your meals something for several senses, please share as a comment below or in social media with the hashtag #challengeofthemonth #registermore #strengthstairs.

Summary

Keep it simple, keep writing a diary in connection with a meal and it will become part of the activities and sustainable over time.Be patient and reflect after a slightly longer period so what you possibly change is tested properly.Share thoughts, what fuels your success or something that has been challenging as a comment below or in social media with the hashtag #challengeofthemonth #registermore #strengthstairsBe happy with the little things in the beginning, there will be more challenges. Back to Challenge of the month for more challenges. Read the full article

[hijaberrocks]

Ladies and gentleman, get your pencils ready, 'cause at 1st June we are opening a drawing challenge for you guys! 'Cause I already reach to 150 followers maybe I had to make a big changes. The challenge is simple, I will give you the title on each month and you have to draw it! And I will give you guys more info later... If you had a questions about the challenge, just ask it in the comment. I appreciate you guys if you share this to everybody else. So, are you in? #drawingchallenge #challengeofthemonth #digitalart https://www.instagram.com/p/CAUT2QjJC1yJe2pIk6UlMjP4_Z8Yh96F0lMU4I0/?igshid=1s3jimvrwdeuc

[strengthstairsx]

More about challenge of the month May 2020

Reflect of what you did and recover based on that, keep it simple and do what you know best. Per Olsson, Strength stairs

Theme

Register more.

Takeaways

Keeping it simple makes it easier to succeed.Reflection is a part of the knowledge about the connecting exercise and recovery building a entirety.

Purpose

We base this month on the previous month being about writing a journal (read more on https://strengthstairs.com/2020/04/01/more-about-challenge-of-the-month-april-2020/ ), where we now make use of the journal as a base to create and strengthen a habit to connect the recovery to the exercise through reflection. That reflection and connection will make the recovery more effective and it will improve the result of the new exercise habits (which you got from, for example, challenge in January 2020 and above all April 2020 Challenge ) You should have learned to reflect on what you have been training, how you improved recovery, and how that recovery has affected your workout and ultimately what you want to change to make the recovery fit the workout even better from now on. It is therefore about testing what works well with certain types of exercise. Feel free to read in and take ideas from the recovery page to find what's right for you. The change is advantageously made together with colleagues, schoolmates, friends or family. The reflection should be at a level so that it feels positive and it should motivate improvements and changes where possible.

Target group

You who feel an urge to get a better control on what happened (we started to get a good control of what happened during the challenge of April 2020), draw insights of what you have done and create a basis for more conscious steps for a sustainable health.

Activities

There are many opportunities to improve recovery, or really improve the results of training so that your own health becomes even better. It is important to set the level of ambition to be sustainable. It is about reflecting / pondering and looking back on a period and thinking about something working extra well or less well and based on that making even better decisions going forward.An example could be that you see that a leisurely walk the day after a workout made the aching muscles improving faster than the time when you were lying on the couch the day after.Another example would be may be that what you thought there and then was a good recovery, and which in retrospect is not suitable for what you have been training. For example, the legs stretched after a bench press workout, although it felt good for the legs, it was probably the chest, shoulders and upper back that had measured well to stretch a little.Allow at least one week and preferably one month between these types of reflections to allow the action you do to begin to take effect. Something that works less well in the short term may work extra well in the long run and vice versa.Keep in mind that changes, if necessary, are made to get better results. What works can be as it is. Do you have more examples of easy ways to reflect and find recovery that suits your workout, please share as a comment below or in social media with the hashtag #challengeofthemonth #registermore #strengthstairs.

Summary

Keep it simple, continue write the journal entries in connection to the exercise, meal or recovery making sure it is a part of those activites and sustainable over time.Be patient and reflect after a period so what you might change also get properly tested. Share thoughts, what feeds your success or what has been challenging either as a comment or in social media with hashtags #challengeofthemonth #registermore #strengthstairsBe satisfied with small changes in the beginning, more challenges will come. Back to Challenge of the month for more challenges. Read the full article

[strengthstairsx]

More about challenge of the month April 2020

Document your exercise and exercise in doing the same for nutrition and recovery, document the big picture.Strength stairs

Theme

Register more.

Takeaways

Keeping it simple makes it easier to succeed.Documented habits aids changes and offers future possibilities.

Purpose

When next quarter and theme starts we continue building on previous quarter and theme Keep it simple. These challenges can be found on Challenge of the month and it is the months January, February and March 2020. Challenge of the month April 2020 is about introducing a new change, a new habit, that should be easy to perform everyday. You should have learned to write a simple journal of what you have been exercising and for how long, what you have eaten and how much and what type of recovery you have carried out and how long it has been going on during this month. The change is advantageously made together with colleagues, schoolmates, friends or family. The activities should feel good and it should motivate by making it visible what you have done.

Target group

You who feel an urge to get a better control on what happened, draw insights of what you have done and create a basis on more conscious steps for a sustainable health.

Activities

There are many possibilities, details and variants for a journal and its content.

Basic thoughts

Write when it is fresh in your memory, this gives the content in the journal a high quality. Keep the level in the journal in a level that makes it a pleasure to both read and write.

Inspiration and ideas

It looks a bit different in what one should document depending on if it is regarding exercise, nutrition and recovery. What is important, in our opinion, is to have something subjective (a feeling, an emotion so to say) and something objective (something measurable and/or comparable) so changes can be measured in some sense. Proposal to journal entries within quotes and our breakdown to activity, something subjective and something objective for clarification. The examples is mostly for these not having earlier experience of exercise nor journal writing and as you can see it does not have to be that detailed. If you already have some experience in this area you could jump to summary. Exercise "Took a walk in the lovely weather, felt good. Went 4523 steps in 32 minutes"Activity "Took a walk"Feeling "Lovely weather, felt good"Measurable "4523 steps in 32 minutes"Here an improvement can be increasing number of steps in the same time and it could be same number of steps in shorter period of time. "Spinning at the gym, tough. Cycled 25 minutes with resistance level set on 7."Activity "Spinning"Feeling "Tough"Measurable "25 minutes with resistance level set on 7."Here an improvement can be increasing resistance with 1 and have the same feeling. "Bench press, explosive and easy. Benched 3 set with 12 repetitions per set, weight being 35kg during first set, 40 in second set and 42.5 in third set"Activity "Bench press"Feeling "Explosive and easy"Measurable " Benched 3 set with 12 repetitions per set, weight being 35kg during first set, 40 in second set and 42.5 in third set"Here an improvement can be to add on 2.5kg in each set and it could also be raising the repetitions per set. Nutrition "Ate two plate of spaghetti bolognese, no vegetables and I ate in 10 minutes so it feels like I swallowed it down whole."Activity "Ate two plates of spaghetti bolognese, no vegetables"Feeling "Feels like i swallowed it down whole"Measurable "Two plates", "No vegetables" and "Ate in 10 minutes"Here you have at least three things that can be improved without going into too many details. You can eat one portion or plate next time, at least one vegetable can be added on the plate and you can take some more time to eat. . Recovery Recovery is the part in health pillars where you might need to be creative since it to a large part is subjective how recovered you feel and what type of activity you used to recover. So our advice here is that the subjective and the feeling also are used as the measurable to keep it simple. Here is a few examples how you can think to compare results of recovery. "I sleep better now than a week ago""I can reach the floor with the palms of my hands and legs extended when I stretch.""I can focus on my breath anchor for more than 10 minutes" If you have more examples on ways to write a journal, please share as a comment further down or share in social media with the hash tags #challengeofthemonth #registermore #strengthstairs

Summary

Keep it simple, write the journal entries in connection to the exercise, meal or recovery making sure it is a part of those activites and sustainable over time. Share thoughts, what feeds your success or what has been challenging either as a comment or in social media with hashtags #challengeofthemonth #registermore #strengthstairs Be satisfied with small changes in the beginning, more challenges will come. Back to Challenge of the month for more challenges. Read the full article