30-Day Fitness Challenge: 30-Day Fitness Challenge: Day Five

30-Day Fitness Challenge
30-Day Fitness Challenge: Day Five
| Your Active Challenge  | Your Exercise Challenge - Cardio  | Your Flexibility Challenge  | Your Nutrition Challenge  | Your Mind/Body Challenge  | Your Day Five Checklist

	from Paige Waehner Today is going to be a busy one, so I hope you're ready for it. You'll be walking, doing some cardio, stretching and meditating. You'll recognize the flexibility challenge, which is the same as Day Two - as always, feel free to do any stretching exercises you like. For the nutritional challenge, you'll spend some time researching before you go out to lunch and dinner. If you're not going out for a meal today, try one of the previous challenges or create your own and make a note on your daily checklist.
Your Active Challenge
	Your Active Challenge
	Accumulate at least 10 minutes of extra walking today. Be creative and look for ways to walk around more, timing each session. Some ideas: Take an extra lap around the office or the house when you take a bathroom break. Walk the dog for an extra five minutes. Pace while you talk on the phone. Take a lap around the block when you go out to get the mail or the paper.
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Your Exercise Challenge - Cardio
	Your Exercise Challenge
	Do 30-45 minutes (altogether or split throughout the day) of steady-state, medium-intensity cardio. The idea is to work at a level just out of your comfort zone, but you're still able to talk. Try this 35 Minute Endurance Workout on any cardio machine, choose a different Cardio Workout or do your own thing. Remember, if you can't do 30 minutes, do as much as you can and make a note in your journal so you can do more next time.
Your Flexibility Challenge
	Your Flexibility Challenge
	Part one: Stretch for at least 5 minutes after your cardio workout. Your options: Lower Body Stretches Total Body Stretch Part 2: Perform this Seated Stretching Routine at least once today. Another option is to perform each of the following stretches: Neck Stretches Back Stretch Trunk Twist Shoulder Stretch Lower Back Stretch As always, feel free to substitute with any moves you like.
Your Nutrition Challenge
	Your Nutrition Challenge
	If you eat out, go online and find a nearby restaurant that has their menu and nutritional information listed. Choose a healthy meal before you leave the house. If your restaurant doesn't have nutritional information, make some choices before you head out so that your meal is as healthy as possible. Some ideas: Ask that they don't bring any bread before the meal Order a salad with the dressing on the side Choose something grilled or steamed If the portions are large, ask the waiter to put half in a doggie bag before you eat Share an entree Skip dessert
Your Mind/Body Challenge
	Your Mind/Body Challenge
	2-minute meditation. Find a quiet place and sit comfortably with your hands resting on your thighs. Close your eyes and breathe deeply and slowly, feeling your belly expand on the inhale and contract on the exhale. With each exhale, relax the tension in your face, neck and shoulders. Soften your eyes, smooth your forehead and continue to breathe for at least 2 minutes.
Your Day Five Checklist
	Your Day Five 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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