 30-Day Fitness Challenge | |
| 30-Day Fitness Challenge: Day Three | |
| | Your Active Challenge | Your Exercise Challenge - Abs! | Your Flexibility Challenge - Yoga! | Your Nutrition Challenge - Slow It Down | Your Mind/Body Challenge | Your Day Three Checklist | |
 | from Paige Waehner Welcome to Day Three! Your challenges today involve a little more walking, some ab work and some relaxing and simple yoga moves. Your nutrition challenge is all about focusing on what you're eating and your mind/body challenge will remind you to live in the moment. Remember, modify any challenges that don't work for you. |
| Your Active Challenge | |
| Your Active Challenge | |
Park in the furthest parking space from the door Each time you go somewhere today, make it a point to park as far from the door as you can to add more walking to your daily routine. | |
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| Your Exercise Challenge - Abs! | |
| Your Exercise Challenge | |
Spend at least 5-10 Minutes doing 1-3 sets of 12-16 reps of the following exercises: Crunches Reverse Crunches Oblique Crunches Modified Plank(2-3 reps holding for as long as you can) Dead Bug Back Extensions You can see full descriptions of each of these exercises at my Beginner Abs and Back Workout. Other Options: | |
| Your Flexibility Challenge - Yoga! | |
| Your Flexibility Challenge | |
Do at least 5 (or more) reps of the following yoga exercises anytime throughout the day: Cat Stretch Forward Fold Bridge Downward Dog to Upward Dog Find descriptions and more pictures at: Gentle Yoga. Other Options:
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| Your Nutrition Challenge - Slow It Down | |
| Your Nutrition Challenge | |
Eat one meal or snack with no distractions - no TV, reading, driving, conversation, etc.. Concentrating on your eating can help you hone in on cues your body is sending you - cues that are easy to ignore when you're distracted by other things. Take some time today, even if it's just 5 minutes, to really think about what you're eating, how it tastes and when you start to feel full. Do you keep eating even though you're not hungry anymore? Do you tend to eat fast or slow? Pay attention to these things and note in your journal any areas you need to improve on with your eating cues. | |
| Your Mind/Body Challenge | |
| Your Mind/Body Challenge | |
Set a worry appointment. If you tend to get worried about things you have to do (whether it's today or in the future), that takes energy away from the present. Rather than worry all day, set an appointment and give yourself 5-10 minutes to let your worries and anxieties run free. Write them down, talk about them or just close your eyes and let your mind work over these problems without trying to stop it. By setting an appointment to worry, that allows you to relax and focus on what you're doing right now. | |
| Your Day Three Checklist | |
| Your Day Three Checklist | |
| How'd you do with your challenges today? Use this checklist to cross off everything you accomplished or make notes on what you didn't accomplish and why. You can also use the checklist to make substitutions for any challenges that didn't work for you or create even more challenges for yourself. | |
| Paige Waehner | |
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