Dymatize

We commit to you as you commit to elevating your mental health
Physycal ability, and quality of life.

Join the Women Strong challenge* and get the support to experience your best self. Receive daily tips and challenges for motivation and inspiration. Join anytime between May 1 – May 31, 2018.

By submitting your email you agree to receive periodic e-mail updates and communication from Dymatize. You can unsubscribe at any time.

Thank you!

Your e-mail was sucessufully submitted.

Introducing Women Strong - Play

Get inspired to join our female athletes on their fitness journey.

Erin Stern

Women Strong
Facebook Group

Join our community of Women Strong and get involved in “Stronger-You” season. You’ll also get a chance to win weekly prizes from our athletes.

Team Dymatize

Dymatize | Women Strong

Check out interviews, recipes and workouts from some of our incredible female athletes.

Trusted by sport

Supplements to
support your goals

Learn more about supplementation.
Our athletes discuss their favorites.

Play now

Play now

30 days of fitness tips
and challenges at a glance

30 days of fitness tips
and challenges at a glance

MAY 01 – MENTAL CHALLENGE
Practice Mindfulness – Today take 15 minutes spend time with nature. Go outside and be present to the beauty of nature. Breathe long and deep. If you can’t get outside, sit in front of a plant and be present to its beauty.

Physical ChallengeBicep Curls – Bicep curls help define and strengthen your upper arms. Do 3 sets of 15 reps with hand weights or use a cable weight system. Watch Angeles demonstrate cable bicep curls!

MAY 02 – MENTAL CHALLENGE
Friend time – Today catch up with friends. Call at least 3 friends: one old, one new and one your choice. After each call, take a moment to be grateful for this friend.

Physical ChallengeGlutes with Exercise Ball/Bench – Lie on your back and with an exercise ball or a bench, work your glutes by rolling the ball or sinking down and lifting back up. You can see how Ariana does it here.

MAY 03 – MENTAL CHALLENGE
Smile – Today make an effort to smile. Smile during traffic, while waiting in line, and talking to coworkers – see if your smile changes your day.

Physical ChallengePush Ups – Drop and give yourself 20. Do this 3 times today for 60 push ups total Start on your knees or do them on your toes.

MAY 04 – MENTAL CHALLENGE
Feel the power of positivity. Notice when your thoughts are negative and see if you can switch them out for a positive thought. Be mindful and compassionate with yourself as you identify these negative thoughts.

PHYSICAL CHALLENGE
Step Ups – Find a stable bench or chair that you can safely step onto. Then step up and step down. Use a wall to help you say balanced. Work your way up to a step up like Brooke’s.
Physical Challenge

RECIPE OF THE DAY
Green Machine Smoothie

View recipe

MAY 05 – MENTAL CHALLENGE
Get rest – 7 hours minimum! Go to bed early and luxuriate in a deep, restful sleep. Before closing your eyes, consciously release all negative thoughts.

Physical ChallengeWork your shoulders – Upright rows can build your shoulder cap muscle. Do 3 sets of 15 reps with hand weights. Watch Angeles demonstrate upright rows.

MAY 06 – MENTAL CHALLENGE
Five Compliments – Find five people to compliment today and try not to make the compliment be about their clothing or appearance. Try to base the compliment on something unique and special.

Physical ChallengeJump Squats – Try this compound movement anywhere. Simply squat and when rising, jump into the air. Even a small amount of air when you jump is good. Do 3 sets of 10 squat jumps. Watch Elspeth show how it’s done.

MAY 07 – MENTAL CHALLENGE
Today spread joy- Give someone a compliment, hold a door, buy a stranger a coffee… see how many random acts of kindness you can do in one day.

Physical ChallengeWeight Swing – Use a weight, a dumbell or a kettlebell and swing it down between your legs and then out in front. Try to squat slightly and use your glutes to pull the weight through. Do 15 reps. Check out Ariana’s form.

MAY 08 – MENTAL CHALLENGE
New routes, new experiences – Today pick a different route to go to work or reorder tasks. The point is to mix things up enough that nothing feels routine. See what this experience does for you.

Physical ChallengeCrunches – Today do 50 crunches. Feeling like you can take on more, check out Charlotte’s full body crunches and see if you can do the same.

MAY 09 – MENTAL CHALLENGE
Make a list of 10 positive attributes that you possess. Start each sentence with I am…. Repeat this list three times today.

Physical ChallengeBall Push Ups – Use a basketball or medicine ball for an even more intense push up. Do 10 while switching between each arm while on your knees or your toes. Check out Brooke’s form here.

MAY 10 – MENTAL CHALLENGE
Have an attitude of gratitude and see what changes in your life. Today write down 3 things you are grateful for and refer to it throughout your day.

Physical ChallengeBack time! Upward rows help strengthen and define your back. Use hand weights and do 3 sets of 15 on each side. Feel the squeeze along the shoulder blade. Check out Angeles’ demo here.

MAY 11 – MENTAL CHALLENGE
Unplug – Decide at some point today to completely unplug. No phone, no social media – be alone with you and see if you can find peace.

Physical ChallengePlank – Enjoy the power of the Plank. Try this core exercise and see how long you can hold it. Try for one minute and if that’s easy go for two. Check out Elspeth’s shoulder tap plank for a more advanced version.

MAY 12 – MENTAL CHALLENGE
Three positive things – Look in the mirror and find three things you like about yourself. Say these three things out loud. Say them like you mean it.

Physical ChallengeCable Pull Through – Keep working those glutes while getting a great lower back stretch. Use a cable or a hand weight. With your back straight swing down, then up. Hold the weight in front of you for 1 count. Do 15 reps. Ariana demonstrates on a cable machine.

MAY 13 – MENTAL CHALLENGE
Selfie Sunday – Find a photo of yourself when you felt confident and strong. On a separate piece of paper, write down why you felt that way. Spend time being present to what that felt like, see if you can find the source of your strength again.

Physical ChallengeDeltoids Pull Backs – Use a cable machine or hand weights and start with your arms raised in front at eye level. Pull back and feel your deltoids do the work. Do 3 sets of 15 reps. Check out Charlotte’s cable version here.

MAY 14 – MENTAL CHALLENGE
Practice Listening – Today listen intently. When talking with others see how present you can be. See if you can be the best listener possible. What opens up for you when you simply listen?

PHYSICAL CHALLENGE
Push Ups – See if you can achieve your personal best by increasing the number of pushups you can do, by 3. If you can normally do 5, then do 8. If 10 pushups is your best, then do 13. Do 3 sets of your personal best.
RECIPE OF THE DAY
Iced Coffee

View recipe

MAY 15 – MENTAL CHALLENGE
Meditation – Find a comfortable place to sit with your feet firmly on the floor and your hands in your lap. Set a timer for 10 minutes and meditate. Notice any thoughts and visualize them floating away. Keep your eyes closed and breathe.

Physical ChallengeLunges 3 Ways – Try these lunges that work the entire leg. Front lunges, back lunges and side lunges. Work one leg doing all 3 versions, then the second side. Do 10 sets on each leg. Elspeth shows you how it’s done.

MAY 16 – MENTAL CHALLENGE
Practice Gratitude – Today try to be grateful for all things, big and little. Be grateful for the weather, trees, grass and traffic – yes today you have an attitude of gratitude. See what shifts when you do this.

Physical ChallengeRear Deltoid Exercise – Using a cable machine or hand weights, bring your arms in front of you, then pull them out to the side. Squeeze the back of your arms to pull them back. Do 3 sets of 15 reps. Check out Erin’s cable version here.

MAY 17 – MENTAL CHALLENGE
Dance party – Turn up the music and dance. Take 15 minutes to play your favorite songs and dance, dance, dance.

Physical ChallengeWalking Lunges – Do walking lunges in a straight line, 20 lunges, then turn and do 20 back. For a more advanced move, hold weights or kettlebells like Jo does in this video.

MAY 18 – MENTAL CHALLENGE
To do – Tonight before you go to bed, make a list of all of your accomplishments for the day and a list of everything you want to accomplish tomorrow. End tomorrow’s list with YES, I CAN!

Physical ChallengePlanks – Do a two-minute plank on your forearms and toes or knees. Keep you stomach tight. For a more advanced plank, try Taylor’s Plank Push Ups.

MAY 19 – MENTAL CHALLENGE
Listen to Nature – Either sit outside or use your phone to find sounds of nature. This can be birds chirping, wind blowing or rolling thunder. Relax as you are surrounded by these sounds.

Physical ChallengeDumbbell Plie Squat – Using a hand weight that is comfortable, squat in a wide second position with your feet turned out. See how low you can go. Do 3 sets of 15 reps. Watch Erin demonstrate with perfect form.

MAY 20 MENTAL CHALLENGE
Meditation – Today, sit comfortably and meditate. Set a timer for 20 minutes and just close your eyes and breath. See how you feel when you’re finished.

Physical ChallengeToday, rock it – we mean literally with the Hollow Body Rock. Lay on the ground with hands over your head. Pull your body up so that arms and legs are in the air. Then rock for 30 seconds, rest for 30 seconds. Do this as long as you can, every minute on the minute. Lexi shows how it’s done.

MAY 21 – MENTAL CHALLENGE
Five things – Write down five things you like about yourself and then say them to yourself in the mirror – be generous and positive. Say it like you mean it.

Physical ChallengeRows – Either using a dumbell, weight machine or cable, do 3 sets of rows, pulling your shoulder blades together as you move your arms back. See Jo’s cable row here.

MAY 22 – MENTAL CHALLENGE
Send a thank you note to someone who has done something nice for you. You can be thanking someone for a gift, dinner or just being a good friend – whatever moves you. Send the letter off with a good wish for the recipient.

Physical ChallengeSquats or Leg Press – Holding a hand weight do 3 sets of 15 squats. If you have access to a gym and a leg press, try them using a low weight to start. Tereasa demonstrates good form here.

MAY 23 – MENTAL CHALLENGE
Grassroots – Walk barefoot in the grass. Today, find a patch of grass where you can take off your shoes and socks and simply walk on the grass. Feel the connection to the earth.

PHYSICAL CHALLENGE
HIIT – Upon waking, do 20 jumping jacks, 10 push ups, 30 crunches, and 20 stationary lunges. This gets your blood pumping and wakes you up.

MAY 24 – MENTAL CHALLENGE
Just Breathe – Take 10 long, deep breaths every hour, no matter where you are. Notice how you feel.

PHYSICAL CHALLENGE
Backwards Lunges – Stand with your feet hip distance apart. Take one leg back into a lunge then bring your feet together. Do the opposite side. Do 12 back lunges total. For a more advanced lunge, follow Taylor’s lead.
Physical Challenge

RECIPE OF THE DAY
Chocolate Chip Protein Balls

View recipe

MAY 25 – MENTAL CHALLENGE
Stretch – Today spend some time stretching your body. Reach for the sky, sweep the earth. Breathe as you stretch and be present.

Physical ChallengeUpright Row – Using hand weights or a barbell, start with your hands low in front of you, feet a hip’s distance apart. Raise your hands under your chin, then lower them. Try 3 sets of 15 reps. Tereasa demonstrates here.

MAY 26 – MENTAL CHALLENGE
Breathe – Notice your breath. Is your breathing deep? Close your eyes, breathe in for 4 counts and out for 4 counts. Feel your body expand. Take 25 breaths and see how you feel.

Physical ChallengeDeltoids work – more shaping, more strength. Work the entire muscle by varying front to side. Front and side=1 rep. 15 reps total. Check out Angeles demonstration.

MAY 27 – MENTAL CHALLENGE
Count your blessings – Before you close your eyes think of the things you have to be grateful for today. Small or large, being grateful and present to our blessings can help us feel more abundant and happy.

Physical ChallengeBarbell Squat – using a hand weight or barbell, stand in a second position with toes slightly angled out. Squat down, leading with your glutes. Then stand and repeat. Do 3 sets of 15 reps. Work up to a barbell once you are strong enough – see Erin’s version here.

MAY 28 – MENTAL CHALLENGE
Practice Compassion – Bring compassion to yourself and others today. Forgive yourself and others for inadequacies and insecurities.

Physical ChallengeSquats – Do 3 sets of 15 squats holding a hand weight. If you’re feeling strong, try them with a barbell weight, like Tereasa does here.

MAY 29 – MENTAL CHALLENGE
Three days left! Write down a list of all the things you are grateful for – no limit, just write. Carry it with you throughout the day and reference it whenever you can.

PHYSICAL CHALLENGE
Bicycle Crunches – lying on your back, bring your elbow to your opposite knee. Switch between sides until you have completed 26 full reps. Want to do even more? Try adding 25 Crunches, then do another full set of the Bicycle Crunches to work your abs and your oblique muscles.

MAY 30 – MENTAL CHALLENGE
Pay it forward – Today try to perform as many random acts of kindness as you can. See how this energy shifts your day.

Physical ChallengeSquat Walks – Squat and walk sideways across the room. If you have a band, use it to intensify the walk. Take 20 steps to one side, then to the other. Taylor demonstrates a squat walk with a band here.

MAY 31 – MENTAL CHALLENGE
Congratulations! Spend some time today reflecting on the last 30 days. What’s altered? How do you feel? What’s happened? Write it down and celebrate you.

May 2018

MO TU WE TH FR SA SU

30

01

02

03

04

05

06

07

08

09

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

01

02

03