 30-Day Fitness Challenge | |
| 30-Day Fitness Challenge: Day Seven | |
| | Your Active Challenge | Your Exercise Challenge - Strength | Your Flexibility Challenge | Your Nutrition Challenge | Your Mind/Body Challenge | Your Day Seven Checklist | |
 | from Paige Waehner Congratulations! You're a week into your 30-day fitness challenge and, if you've been following all of the assignments, you've accomplished a lot this week. One thing you may have noticed is that you haven't gotten any days off from exercise of some sort...surprise! That's the idea behind this challenge - to get you doing something physical every single day. Even if you don't (or can't) follow the assigned active/exercise/flexibility routines, make sure you're doing something every day. |
| Your Active Challenge | |
| Your Active Challenge | |
While watching TV, get up during every commercial break and exercise, stretch or walk around. Even if you have TIVO or some other commercial-skipping device, you STILL have to get up and move around. Do this for one hour-long show or for every TV show you watch this evening. Try crunches, squats, pushups, lower body stretches, etc. | |
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| Your Exercise Challenge - Strength | |
| Your Exercise Challenge | |
Perform 1-3 sets of 12-16 reps of the following exercises using enough weight that you can ONLY complete the desired number of reps. If you're doing more than one set, rest about 30-60 seconds between sets. Chest Fly You can find full descriptions and pictures of the above exercises at this Upper Body Workout and this Lower Body Workout. For other options, visit my Workout Center for more workout ideas. | |
| Your Flexibility Challenge | |
| Your Flexibility Challenge | |
At least three times today, perform the stretches shown in the Seated Stretch workout. Other Options: Your own flexibility routine or any one of these Flexibility Workouts. | |
| Your Nutrition Challenge | |
| Your Nutrition Challenge | |
Try at least one fruit or vegetable you've never tried before. Some unusual choices you might find right in your local grocery store are persimmons, kiwi berries, starfruit, cherimoya, jicama, tomatillos or edamame (soybeans). The idea is to break out of your usual eating routine and expand your eating horizons just a little. | |
| Your Mind/Body Challenge | |
| Your Mind/Body Challenge | |
Before you go to bed, take five minutes and write down at least 5 things you accomplished today and at least 5 things you'd like to accomplish tomorrow. You can also use this time to write down anything you're worried about, make a to-do list or anything else that will help you prepare yourself for the coming day, allowing you to fully relax and sleep knowing everything's under control. | |
| Your Day Seven Checklist | |
| Your Day Seven 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 | |
| Learn Something New Every Day | |
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