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 an empowering 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:
Step 2: Complete the task(s) for each day:
Diet/Detox
Physical Wellness Calendar
Plugged In:
The Detox/Diet portion of the Challenge only.
Powered Up:
The Physical Wellness portion of the Challenge only.
Fully Charged:
Both the Physical Wellness and Detox/Diet portions of the Challenge.
* Dinner/The Last Meal should be eaten before approx. least 2 hours before bed and rest hours.
Step two is to choose a healthy anti-inflammatory diet, that allows for optimal hydration and nutrition. Incorporate fruits, vegetables, and avoid overly processed foods. Try to watch portions and only consume the amount necessary for your nutritional intact and healthy dietary requirements.
Not all diets will be the same for everyone, so it may be necessary to do specific research on your individual needs. This may be a great opportunity to look into what diet supports your body in operating at its highest performance. Detox tea's vitamin supplements and natural remedies to common pains such as headaches, stomachaches, etc may be good to consider. Speak with your doctor, dietician or nutrition specialist to gain more insight on proper intake and if some diets are right for you.
Month:
- 15 - 20 Min Walk OR
- 50 Jumping Jacks
- 1-2 Min Stretch
15 - 20 Min Walk
OR
- 50 Jumping Jacks
- 20 Squats
- 20 Calf Raises
- 20 Lunges
- 1-2 Min Stretch
15 - 20 Min Walk
OR
- 50 Jumping Jacks
- 15 - 20 Min Walk
OR
- 50 Jumping Jacks
- 1-2 Min Stretch
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
- 30 Min Walk
OR
- 50 Mountain Climbers
- 1-2 Min Stretch
- 30 Min Walk
OR
- 75 Jumping Jacks
- 1-2 Min Stretch
- 30 Min Walk
OR
- 50 Jumping Jacks
- 1-2 Min Stretch
15 - 20 Min Walk
OR
- 50 Jumping Jacks
- 60 Sec Plank
- 50 Crunches
- 25 Squats
- 3-5 Min Stretch
- 30 Min Walk
OR
- 20 Min Jog +
- 1-2 Min Stretch
- 45 Second Plank
- 25-50 Sit ups +
- 25 Fire Hydrants
(each side)
- 60 Sec Plank
OR
- 25 - 75 Push ups +
- 20 Fire Hydrants (each side)
- 30 Min Walk
OR
- 20 Min Jog +
- 1-2 Min Stretch
- 30 Min Walk
OR
- 20 Min Jog +
- 1-2 Min Stretch
- 30 min Power Walk
OR
- 15 Min Victory Run +
- 3-5 Min Stretch
- 30 Min Walk
OR
- 20 Min Jog +
- 1-2 Min Stretch
- 30 Min Walk
OR
- 20 Min Jog +
- 1-2 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
OR
- 25 - 75 Push ups +
- 20 Squats
- 60 Sec Plank
OR
- 25 - 75 Push ups +
- 20 Squats
BONUS DAY!
- 20-30 Min Walk
OR
- 10-20 Min Jog +
- 1-2 Min Stretch
BONUS DAY!
- 20-30 Min Walk
OR
- 10-20 Min Jog +
- 1-2 Min Stretch
BONUS DAY!
- 20-30 Min Walk
OR
- 10-20 Min Jog +
- 1-2 Min Stretch
BONUS DAY!
- 20-30 Min Walk
OR
- 10-20 Min Jog +
- 1-2 Min Stretch
BONUS DAY!
- 20-30 Min Walk
OR
- 10-20 Min Jog +
- 1-2 Min Stretch
*More details on the Wellness Routine can be found in the Empowered Challenge PDF.
More Workouts and full fitness plans can be found at www.empoweredsessions.com.
Note: Diet and physical fitness plans are not for everyone. This plan is intended for those in generally good health and those with certain health and fitness requirements may need to consult their personal physician or care provider before participating in these challenges. Consider designing a challenge tailored to you or modifying the challenges to fit your goals.
* 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.