30-Day Fitness Challenge: 30-Day Fitness Challenge: Day Sixteen

30-Day Fitness Challenge
30-Day Fitness Challenge: Day Sixteen
| Your Active Challenge  | Your Exercise Challenge - Strength  | Your Flexibility Challenge  | Your Nutrition Challenge  | Your Mind/Body Challenge  | Your Day Sixteen Checklist

	from Paige Waehner Hopefully you're ready to go and feeling energetic after yesterday's rest day. If so, there are some new challenges for you today and I think you'll enjoy them...well, some of them at least. The active challenge is for any TV-watchers out there so, if you don't watch TV, you may need to come up with your own challenge here. For your exercise challenge, you'll be focusing on lower body exercises. I've given you some workout choices but please do what works for you. You may find the nutritional challenge a bit difficult because you'll be measuring out your foods. Don't worry - you only have to do it for one meal...you can handle that, right? You'll enjoy the short mind/body challenge which should leave you feeling a bit refreshed. If you're ready, let's get started.
Your Active Challenge
	Your Active Challenge
	While watching TV, get up every 30 minutes and perform the following exercises: Standing Cat Stretch (10 reps) Spinal Twist (3 reps on each side for 15 seconds) One-Legged Bridge with Leg Drop (8 reps on each side) Back Extension (15 reps) Chair Squats (15 reps) Repeat these exercises at least three times. As always, feel free to come up with your own challenge if this one doesn't work for you.
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Your Exercise Challenge - Strength
	Your Exercise Challenge
	Spend 20-30 minutes doing lower body exercises for the glutes, hips and thighs. You can choose from the following lower body workouts Hips, Butt & Thigh Workout Short Lower Body Workout Lower Body Supersets (more advanced) Basic Exercises for the Lower Body Feel free to choose your own exercises for a complete workout doing 1-3 sets of each exercise for 12-16 reps, depending on your fitness level and goals.
Your Flexibility Challenge
	Your Flexibility Challenge
	Perform the stretches detailed in this Lower Body Flexibility Workout after your strength workout. You can also choose your own exercises or any of these Flexibility Workouts.
Your Nutrition Challenge
	Your Nutrition Challenge
	For at least one meal today, measure each food you eat and record the numbers in your food journal. Use whatever tools you have available - measuring cups, spoons, a food scale, etc. and carefully determine how much of each food you're eating. Next to each item, write down the serving size and the amount of calories in each serving according to food labels. Looking at those numbers, are you surprised? Are you eating more or less than you thought? Could you eat a bit less and still be satisfied? Answer these questions in your journal for future reference.
Your Mind/Body Challenge
	Your Mind/Body Challenge
	Take at least two minutes to do the following relaxation: Sit in a chair with your back straight and feet flat on the floor. Close your eyes, if you can, and shrug the shoulders up towards the ears as high as you can. Hold for 2 seconds and release. Repeat the shoulder shrugs five times. Slowly roll the shoulders backwards three times. Roll the shoulders forwards three times. Take five slow, deep breaths, feeling your belly expand with each inhale and contract with each exhale. Use each exhale to ease any tension in your shoulders, neck and forehead
Your Day Sixteen Checklist
	Your Day Sixteen 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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