30-Day Fitness Challenge: 30-Day Fitness Challenge: Day Six

30-Day Fitness Challenge
30-Day Fitness Challenge: Day Six
| Your Active Challenge - Stand up!  | Your Exercise Challenge - Light Cardio  | Your Flexibility Challenge  | Your Nutrition Challenge - Breakfast Makeover  | Your Mind/Body Challenge  | Your Day Six Checklist

	from Paige Waehner It's Day Six and more great challenges lie ahead to help you examine different areas of your life to look for ways you can change. First, you'll find ways to stand up more throughout the day. Your exercise challenge involves light cardio and your assigned flexibility exercises are designed to help you stretch those chronically tight areas of the body, like the back and neck. The nutritional challenge has you delving into the wonderful world of breakfast and the mind/body challenge offers a quick vacation from daily stress. If you've managed to meet all the previous challenges, you already know you have what it takes to continue doing so. Let's get started!
Your Active Challenge - Stand up!
	Your Active Challenge
	Stand while working whenever possible. Spend some time today examining how you spend your time, whether at work or at home. If you spend much of your time sitting, give your body a break by standing up as much as possible. Make a list of activities you could do while standing and check them off each time you do them. Some ideas: Talking on the phone Talking to co-workers, family or friends Reading the mail Working on the computer (if you can raise your monitor or laptop without hunching over) Folding laundry Watching TV Daydreaming
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Your Exercise Challenge - Light Cardio
	Your Exercise Challenge
	Accumulate at least 30 minutes of light-medium cardio exercise. The idea here is an easy workout where you stay in your comfort zone while still moving your body. A great choice would be brisk walking, swimming or a nice bike ride. Remember, you can split this up throughout the day if you need to...just move!
Your Flexibility Challenge
	Your Flexibility Challenge
	Perform the following stretches at least twice today. Hold each static stretch for 15-30 seconds and do 10-12 reps of the dynamic stretches. Dynamic Standing Cat Stretch Calf Stretch Torso Stretch Back Stretch Neck Stretch
Your Nutrition Challenge - Breakfast Makeover
	Your Nutrition Challenge
	Read our Nutrition Guide's article, How to Ruin a Healthy Breakfast and compare the mistakes listed with your own breakfast. Do you eat too much sugar or not enough protein? Examine what you usually eat for breakfast and find at least one change that would make your breakfast healthy. Plan to implement that change tomorrow. Some ideas: Switch to a different cereal or mix a healthier cereal with your usual choice to bump up the nutrition factor Add healthy protein like eggs or protein powder Replace bacon or sausage with sliced chicken or turkey Add fruit to your cereal or oatmeal
Your Mind/Body Challenge
	Your Mind/Body Challenge
	One-Minute Vacation Find a quiet place where you can sit and close your eyes. Breathe deeply and slowly as you visualize your favorite place in the world. Picture yourself there and conjure up all the details - how you feel, what you're wearing, what you see, hear and smell. Stay there for at least one minute.
Your Day Six Checklist
	Your Day Six 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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