 30-Day Fitness Challenge | |
| 30-Day Fitness Challenge: Day Eight | |
| | Your Active Challenge | Your Exercise Challenge - Abs | Your Flexibility Challenge - Yoga | Your Nutrition Challenge - Fruit | Your Mind/Body Challenge | Your Day Eight Checklist | |
 | from Paige Waehner Today's challenges are pretty straightforward and include some extra walking, ab work, stretching and getting a little more fruit in your diet. If you're ready, scroll down to get started on your Day Eight Challenges. |
| Your Active Challenge | |
| Your Active Challenge | |
Accumulate at least 15 minutes of walking up stairs or hill-climbing. This is the same challenge from Day Two, so you can do the same thing or try something new. Remember, you can do this all at once or throughout the day. If you don't have stairs or a hill nearby, try brisk walking for at least 15 minutes...or choose any other activity that keeps you moving. | |
| Sponsored Links | |
| | |
| Your Exercise Challenge - Abs | |
| Your Exercise Challenge | |
Spend at least 5-10 minutes working your abs. Choose one of these Ab Workouts or your own routine. If you do your own ab exercises, try to focus on dynamic moves (like planks, bicycles or ball crunches) rather than just the same old boring crunches. This will allow you to work more muscle groups while working the abs in a more functional way. | |
| 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:
| |
| Your Nutrition Challenge - Fruit | |
| Your Nutrition Challenge | |
Eat at least one serving of fruit with every meal and snack today. This can include fresh fruit (like a small apple, a banana or a cup of berries), canned or frozen fruit, dried fruit, juice (100% of course) or even freeze-dried fruit you can find in many cereals. A serving is usually about a cup for most fruits (1/2 a cup for dried fruits). Try and eat your fruit first before you eat anything else. Many fruits contain lots of water and fiber which helps you fill up, saving less room for naughtier food. You can also visit our Nutrition Site for other ideas on getting more fruits and veggies into your diet. | |
| Your Mind/Body Challenge | |
| Your Mind/Body Challenge | |
Two-minute meditation. Find a quiet place to sit and close your eyes. Breathe deeply and focus on your breath by counting to three for each inhale and three for each exhale. Continue this for at least two minutes or more. If your mind wanders, notice what you're thinking about and then gently focus on your breath. | |
| Your Day Eight Checklist | |
| Your Day Eight 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 | |
| Enroll at About U for More Online Learning About U is our collection of free online courses on About.com. Each online course is sent to you via email on a daily or weekly basis and will help you learn new skills, solve common problems, find shortcuts and quick tricks to simplify your busy life, or just learn more about your world. | |
| Missing Lesson: http://exercise.about.com/c/ec/26lost.htm | ||
| Cancel Subscription: You are receiving this email because you subscribed to the About 30-Day Fitness Challenge: Day Eight as damuscleman0424@gmail.com. If you no longer wish to receive emails from us, please click here: http://about.com/nl/usec.htm?nl=exercise_26&e=damuscleman0424@gmail.com About respects your privacy. Our Privacy Policy. Our Contact Information. 249 West 17th Street New York, NY, 10011 © 2009 About, Inc. |
No comments:
Post a Comment