30-Day Fitness Challenge: 30-Day Fitness Challenge: Day Ten

30-Day Fitness Challenge
30-Day Fitness Challenge: Day Ten
| Your Active Challenge  | Your Exercise Challenge - Strength  | Your Flexibility Challenge  | Your Nutrition Challenge - More Cravings  | Your Mind/Body Challenge - Massage  | Your Day Ten Checklist

	from Paige Waehner If you've made it this far into the challenge, congratulations. I know it isn't easy to take on these challenges and many require more energy and effort than you may have thought. Some of the challenges today will look familiar from previous challenges...the more you do something, the easier it becomes and easy is always good. As always, modify any of the challenges as needed to make them work for you.
Your Active Challenge
	Your Active Challenge
	Set an alarm to go off every hour. Take at least 2 minutes to stand up and stretch, walk around or take a break. Begin this challenge from the moment you start your day and continue for at least four (or more) hours.
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Your Exercise Challenge - Strength
	Your Exercise Challenge
	Take at least 15 or more minutes to perform the exercises shown in this Beginner Strength Workout. Other Options: For more advanced options, please visit my Workout Center where you'll find a huge variety of workouts. Some more advanced total body workouts include: Total Body Beginner 2 Total Body - Intermediate 10-Minute Strength Basic Total Body
Your Flexibility Challenge
	Your Flexibility Challenge
	Perform the following stretching exercises twice today, once after your strength workout and another at any time throughout the day. Do each stretch at least one time and hold for 15-30 seconds: Hip Flexor Stretch Hamstring Stretch Lunge Stretch Chest Stretch/Ball Full Stretch As always, you can always choose a different routine from my Flexibility Workouts or choose your own stretches.
Your Nutrition Challenge - More Cravings
	Your Nutrition Challenge
	Deal with your cravings. Yesterday, you spent some time exploring your cravings and, hopefully, learning more about what you crave, when you crave it and why. Today, you're going to take that knowledge and take some specific steps for dealing with your cravings. Your options include: Distract yourself. If you're bored or stressed, you might just need to take a break and do something different rather than indulge in sweet or fatty foods. Drink. Have a glass of water or a cup of tea. That alone may satisfy your craving or at least fill you up so you can keep going. Give in. If you've been thinking about that chocolate chip cookie for the last several hours (or days!), it may be time to give in and have the darned thing. It's better to have what you want (in reasonable portions) rather than eat everything in sight to avoid it. Take care of yourself. If you're tired, emotional or stressed, maybe you need to take a few minutes to close your eyes and daydream for a few minutes. What else could you do to manage your cravings? Use your journal to list what you did today to deal with your cravings.
Your Mind/Body Challenge - Massage
	Your Mind/Body Challenge
	Take at least five minutes today to massage your hands. Our hands do a lot each day and taking some time to give them a self-massage can be relaxing and rejuvenating. Begin by rubbing the back of your right hand with the left thumb, then squeeze the hand all over between your palm and fingers. Squeeze each finger, from joint to tip. Gently rub the tendons between the joints on the back of your hand with your thumb. Turn your hand over and rub the palm and wrist in a circular motion with your thumb. Make a fist with your left hand and gently push it into the palm of your right hand, using your knuckles to massage the palm of your hand. Repeat on the other hand.
Your Day Ten Checklist
	Your Day Ten 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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