Before we start the challenge today, I just want to take a moment and tell all of you that I am so proud of the work that you are doing.  You are showing up.  You’re trying.  You’re taking risks.  Your commenting, reaching out.  It’s an amazing experience and I’m honored to be a part of your journey.  I have a special video I would like you to watch.  When you are finished, I want you to write down your thoughts.  Find your voice.  Find YOUR passion!

PART ONE:  Take Your Hoop Overhead Lasso Back Down to Your Waist. 

Note:  In this tutorial we used the Polypro Dance and Performance Hoop in 36″ diameter, 5/8″ tubing in teal with hot pink grip tape.  You can use any hoop to perform this trick.  I specifically chose the polypro because I knew my arms would get tired from filming and I wanted a lighter hoop.

Today’s challenge is all about moving your hoop from overhead lasso back down to your waist.

  1. Watch the video called “Lasso To Waist”.  Practice this at least 15 times today.
  2. Practice moving your hoop from waist to lasso and back down again.
  3. If you have additional time, include 15 minutes of “free hooping”.

In Part Two of our challenge, we are continuing on with our discussion of habits and superfood nutrition.  Specifically, how one class of veggies can help fight disease and help in the fight against weight gain.

Overhead Lasso Back Down to Waist

PART TWO:  SUPERFOOD NUTRITION AND HABITS

This is something we all KNOW, but I would ask you to answer this question after reading Habit Number 3.  “Am I consistently doing this every day?”  What’s the Habit?  Eating vegetables with your meal.  The average American only ate about 1.6 servings of vegetables per day in 2011, according to the Centers for Disease Control and Prevention.

We all know that in addition to vitamins and minerals in vegetables, plants contain unique phytochemicals, or antioxidants that keep our bodies functioning optimally.  Today we are specifically going to talk about one class of vegetables and why you should be adding them in on a regular basis.

Enter cruciferous veggies!  Cruciferous vegetables can offer amazing phytochemicals that have unique ability to modify our hormones, detoxify, and prevent DNA damage that could lead to cancer. According to Dr. Joel Fuhrman, “Studies have even shown that genetic defects that may lead to cancer are suppressed by the consumption of green cruciferous vegetables. Certainly, many studies have shown that eating fresh fruits, beans, vegetables, seeds, and nuts reduces the occurrence of cancer. I plotted cancer incidence in 25 countries against unrefined plant food intake and found that as vegetables, beans, and fruit consumption goes up 20% in a population, cancer rates typically drop 20%. But cruciferous vegetables are different; they have been shown to be twice as effective. As cruciferous vegetable intake goes up 20%, in a population, cancer rates drop 40%.”

Can Cruciferous Vegetables Help With Belly Fat?

Consuming more from this veggie family can have a positive impact on your waistline:

  1. Cruciferous vegetables are high in fiber and low in calories.  This tips the scale for fat loss in your favor because high fiber foods continue to satiety, or a feeling of fullness and will keep you feeling fuller for longer time periods.  High fiber foods also help remove waste from your body.  And, because these veggies are so low in calories, its’ practically impossible to overeat.
  2. High-fiber foods don’t cause spikes in your blood sugar that lead to the release of insulin, the chemical in your body that converts calories to fat.
  3. Cruciferous vegetables contain a large amount of diindolymethane, a compound that can balance estrogen. Problems with estrogen metabolism can cause your body to store more fat and possibly lead to estrogen-related diseases, such as breast cancer.

What’s Included in The Cruciferous Family?

  • arugula
  • bok choy
  • broccoli
  • broccoli rabe
  • brocollina
  • brussels sprouts
  • cabbage
  • cauliflower
  • collards
  • horseradish
  • kale
  • kohlrabi
  • mustard greens
  • radish
  • red cabbage
  • rutabaga
  • turnips
  • turnip greens
  • watercress

Recommendations:

Be sure to eat them both raw and in cooked form and include a wide variety of them in your meal plans to obtain maximum benefits.

Leigh Little, Hula Hoop Expert

This Challenge Contributed by:

Leigh Little
ACE Certified Personal Trainer and Fitness Nutrition Specialist
Find me on Facebook! 
Instagram: @leighdavislittle
leighlittle@real-fitness-solutions.com

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