The Empowered Challenge at Sabbath Dais

The Empowered Challenge

at Sabbath Dais

The Empowered Challenge is intended to help you gain power, so choose the Power Mode you feel will help you achieve success. Each Mode is a commendable place to start so stay on track and you will definitely reap the rewards of your diligence. Keep in mind these plans are not for weight gain, loss or any specific exercise goal but they are to cleanse (detox) and maintain an over all sense of health and mental stimulation.

Once you have chosen a Mode you will need to decide the best time to complete each task Daily. It is important to stay on track if you would like to see full results. Be sure to complete each portion of the Challenge to the best of your ability but understand if you need to modify a routine or substitute a meal. You may use one cheat day however, if you take more two cheat days in a row you may need to consider restarting the entire Challenge from Day One. Enjoy the Journey and accept each lesson and a blessing.

There are two steps to this Challenge as detailed below: Before getting into the Challenge now would be a good time to check any vitals like heart rate, blood pressure or even monitor your sleep. You may be surprised of the improvements you make at the end of the Challenge.

Step 1: Choose your Power Mode:

Grocery Guidance: All grocery lists for detox/stimulation plans can be found in the above PDF. The amount of ingredients should be adjusted based on the amount of individuals you are serving. Feel free to substitute any items for a choice that is organic, fresh and healthy. Serving size and meal size should be dependent on an individuals height, weight, health and nutritional needs, as standards may vary. If the meals are not suitable for you it may be good to try other detox or health food plans outside of Sabbath Dais that may be better options.

Step 2: Complete the task(s) for each day:

Diet/Detox Calendar

Physical Wellness Calendar

Plugged In:

Participant of the Detox/Diet Plan portion of the Challenge only.

Powered Up:

Participant of the Physical Wellness Plan portion of the Challenge only.

Fully Charged:

Participant of both the Physical Wellness and Detox/Diet Plan portions of the Challenge.

Breakfast

Monday

Tuesday

Wednesday

Thursday

Friday

- Apple Cider Vinegar, Water and Fresh Apple Juice

Detox Drink

- Banana, Berries, Milk, Coconut Oil Smoothie

- Sliced Ginger, Lemon and Black Tea with honey or stevia (no sugar(s))

- 1/2 - 1 Gallon Lemon, Mint and Cucumber Water

Daily

- Apple Cider Vinegar, Water and Fresh Apple Juice

Detox Drink

- Banana, Berries, Milk, Coconut Oil Smoothie

- Drained Corn, Olives, Diced Onions and Carrots Salad

- Chicken Noodle, Black Bean or Vegetable Soup

- Spinach, Arugula, Nuts, Dried Berries and Vinegar base dressing

Snack

Lunch

Snack

Dinner

- Your Choice of a healthy & well portioned dinner.

- Fish filet or Chicken breast with bell peppers or sweet potato

Daily/Notes

Meal Type

Weekly: Repeat each week to the completion of 30 days

- Papaya, Watermelon, Pineapple, Orange, and /or Apple

- Papaya, Watermelon, Grapefruit, Orange, and/or Apple

- All ingredients should be organic, if possible fresh fruit & produce

- Sliced Ginger, Lemon and Black Tea with honey or stevia (no sugar(s))

- Eggs and/or Avocado on Wheat Toast

- Raw or steamed Carrots and/or Green beans

* Dinner/The Last Meal should be eaten before approx. 7:00pm or at least 2 hours before bed and rest hours.

*More details on the Detox/Stimulation Plan can be found in the Empowered Challenge PDF.

Month

- 15 - 20 Min Walk OR

- 50 Jumping Jacks

- 1-2 Min Stretch

15 - 20 Min Walk

- 50 Jumping Jacks

- 20 Squats

- 20 Calf Raises

- 20 Lunges

- 3-5 Min Stretch

15 - 20 Min Walk

- 50 Jumping Jacks

- 15 - 20 Min Walk

- 50 Jumping Jacks

- 1-2 Min Stretch

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

- 30 Min Walk

- 50 Mountain Climbers

- 1-2 Min Stretch

- 30 Min Walk

- 75 Jumping Jacks

- 1-2 Min Stretch

- 30 Min Walk

- 50 Jumping Jacks

- 3-5 Min Stretch

15 - 20 Min Walk

- 50 Jumping Jacks

- 60 Sec Plank

- 50 Crunches

- 25 Squats

- 3-5 Min Stretch

- 30 Min Walk

- 20 Min Jog +

- 1-2 Min Stretch

- 45 Second Plank

- 25-50 Sit ups +

- 25 Fire Hydrants

(each side)

- 60 Sec Plank

- 25 - 75 Push ups +

- 20 Fire Hydrants (each side)

- 30 Min Walk

- 20 Min Jog +

- 1-2 Min Stretch

- 30 Min Walk

- 20 Min Jog +

- 1-2 Min Stretch

- 30 min Power Walk

- 15 Min Victory Run +

- 3-5 Min Stretch

- 30 Min Walk

- 20 Min Jog +

- 3-5 Min Stretch

- 30 Min Walk

- 20 Min Jog +

- 3-5 Min Stretch

REST DAY

Perfect time to Stretch

REST DAY

Perfect time to Stretch

REST DAY

Perfect time to Stretch

REST DAY

Perfect time to Stretch

REST DAY

Perfect time to Stretch

REST DAY

Perfect time to Stretch

REST DAY

Perfect time to Stretch

REST DAY

Perfect time to Stretch

REST DAY

Perfect time to Stretch

Celebration Day!

Congrats, you did it!

- 60 Sec Plank

- 25 - 75 Push ups +

- 20 Squats

- 60 Sec Plank

- 25 - 75 Push ups +

- 20 Squats

BONUS DAY!

- 20-30 Min Walk

- 10-20 Min Jog +

- 1-2 Min Stretch

BONUS DAY!

- 20-30 Min Walk

- 10-20 Min Jog +

- 1-2 Min Stretch

BONUS DAY!

- 20-30 Min Walk

- 10-20 Min Jog +

- 1-2 Min Stretch

BONUS DAY!

- 20-30 Min Walk

- 10-20 Min Jog +

- 1-2 Min Stretch

BONUS DAY!

- 20-30 Min Walk

- 10-20 Min Jog +

- 1-2 Min Stretch

*More details on the Wellness Routine can be found in the Empowered Challenge PDF.

For more Health and Fitness Plans and Challenges visit the Sabbath Dais affiliated Health and Fitness Community at www.EmpoweredInc.com.

* WARNING: Complete each Challenge in its entirety at your own will. Use your best judgement in completing each Fast, Prayer and/or Routine as Sabbath Dais is not liable or responsible for any injury, damage or ailment pertaining to any Challenge you choose to participate in. Consult a physician or other professional services as needed before beginning this challenge.