30-Day Fitness Challenge: 30-Day Fitness Challenge: Day Eleven

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

	from Paige Waehner I hope you're ready for today's challenges, because you have a lot to do. Your first order of business is to walk more - as in avoiding all elevators, escalators and the like. You also have a cardio challenge today where you'll be focusing on pushing yourself a little harder than usual. The flexibility exercises are designed to help you relax and stretch and the nutrition challenge is an easy one - all you really have to do is pay attention to what you're eating. Finally, you'll spend a little time organizing just one small area of your life. If you're ready, scroll down and get started.
Your Active Challenge
	Your Active Challenge
	Avoid all escalators, elevators, moving walkways, etc. all day. Any chance you get, take the stairs to add more movement to your day and avoid any 'helpful' tools designed to get you there faster, but with less activity. If you don't have to worry about moving stairs or walkways, try one of the previous challenges or make up your own active challenge.
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Your Exercise Challenge - Cardio
	Your Exercise Challenge
	Do at least 30 minutes of cardio exercise and push yourself to go faster, higher or harder at least three times during your workout. Choose any activity you like and begin with at least a five-minute warm up. From there, increase your intensity to a medium pace for another five minutes. Then up your speed, incline, resistance or all three and push as hard as you can (or at least harder than you have previously) for at least 30 seconds. Continue, adding at least two more intensity bursts until you've completed your workout. Remember, you can always choose one of these Cardio Workouts or your own.
Your Flexibility Challenge
	Your Flexibility Challenge
	Do the exercises in this Yoga Workout after your cardio workout and at least one more time during the day.
Your Nutrition Challenge
	Your Nutrition Challenge
	After one meal today, take 5-10 minutes to write in your journal recording what you ate, how much you ate and how you felt after eating (too full? satisfied? still hungry?). If you felt you ate too much or didn't feel satisfied, write down just one thing you could do to improve that meal. Some ideas: Use smaller plates or bowls to help you control your portions. Make your meals more balanced so you're getting more variety Reduce your fat intake so you feel more energetic after eating Make sure you get enough protein so you feel satisfied More specific ideas might include adding grilled chicken to your salad to give it more oomph, or using a lighter dressing to avoid too much fat. Really look at your meal and find just one way to improve it.
Your Mind/Body Challenge - Get Organized
	Your Mind/Body Challenge
	Choose one chore you've been putting off and spend 5-10 minutes doing it. Some ideas include: Clean out the junk drawer Clean out the closet and gather old clothes for charity Clean off and organize your desk Organize photos for your photo album Do your filing Throw out old magazines and newspapers you haven't had time to read What ideas could you come up with to organize just one small part of your life? Tackling projects you've been putting off can go a long way towards helping you get organized, even if you just get a little bit done.
Your Day Eleven Checklist
	Your Day Eleven 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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