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Demand More of Yourself Challenge! Week Seven

by Olivia Furlow

Week Seven Nutrition Challenge….

Ditch the Store Bought Condiments, Sauces, Marinades, Dips and Salad Dressings.


These are perhaps the biggest culprits when it comes to mystery ingredients and over-processing.

The solution is simple: Give up store bought and make your own. There are endless recipes available online for just about any kind of condiment imaginable.

If you are interested in knowing more about why condiments are bad news you can refer to my blog post, October’s 31 Days of Real Food-Day 29. 


Week Seven Mindfulness Challenge….

Exercise your mental toughness muscle!



Define what mental toughness means to you. Whatever it is, be clear about what you’re going after. Mental toughness isn’t about getting an incredible dose of inspiration or courage. In the real world it’s tied to concrete actions and consistency to overcome challenges and distractions over and over and over again. 

So often we think that mental toughness is about how we respond to extreme situations. There’s no doubt that extreme situations test our courage, perseverance, and mental toughness but what about everyday circumstances? 

Mental toughness is like a muscle. It needs to be worked to grow and develop. It’s our habits and our choices we make on a daily basis that build our “mental toughness muscle.” It’s about our focus, our dedication and our discipline. 

Here are some thought provoking daily practices of mental toughness for the week:

  • Focus on small behaviors, not life changing transformations
  • Develop a routine that gets you going regardless of how motivated you feel
  • Stick to the schedule and forget about the results
  • If you slip up, get over it and get back on track as quickly as possible. 

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