 30-Day Fitness Challenge | |
| 30-Day Fitness Challenge: Day Seventeen | |
| | Your Active Challenge | Your Exercise Challenge | Your Flexibility Challenge | Your Nutrition Challenge | Your Mind/Body Challenge - Play Dead | Your Day Seventeen Checklist | |
 | from Paige Waehner Can you believe you're already on day seventeen? Or maybe it feels like day one hundred...if so, take a deep breath and remember that you're in charge. The idea is for you to push past self-imposed limits...this shouldn't feel like torture. That said, your challenges today involve some challenges you've seen before as well as a couple of new things for you to try. Do your best and always modify anything that doesn't work for you. |
| Your Active Challenge | |
| Your Active Challenge | |
Do the following Morning & Evening Yoga workout when you get up and before you go to bed. These moves should take you about 5 minutes or maybe a bit more and are great for both waking up the body and relaxing you before bed. | |
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| Your Exercise Challenge | |
| Your Exercise Challenge | |
Do 35-50 minutes (altogether or split throughout the day) of steady-state, medium-intensity cardio. The idea is to work at a level just out of your comfort zone, or at around Level 5 on this perceived exertion scale. Try this 35 Minute Endurance Workout on any cardio machine, choose a different Cardio Workout or do your own thing. Remember, if you can't do 30 minutes, do as much as you can and make a note in your journal so you can do more next time. | |
| Your Flexibility Challenge | |
| Your Flexibility Challenge | |
Perform the stretching exercises listed in this Relaxing Stretch on the Ball after your cardio workout. You can also choose your own stretching exercises or other flexibility workouts. | |
| Your Nutrition Challenge | |
| Your Nutrition Challenge | |
Reduce your portion sizes for at least one meal. For this challenge, you'll need the numbers you got from measuring your meal in yesterday's challenge. Today, you'll again measure each part of your meal and, this time, reduce each portion...how much is up to you. It can be a little or a lot, just make sure you're eating less than you did the day before. If this challenge doesn't work for you (either because your portions were healthy or you're eating a different meal), feel free to do a previous challenge or come up with your own nutritional challenge. | |
| Your Mind/Body Challenge - Play Dead | |
| Your Mind/Body Challenge | |
For at least 3 minutes, stretch out on the floor or bed in 'Corpse Pose'. To do this, Lie on your back with legs and arms out a comfortable distance from the body. Let your feet flop out and relax your fingers. Close your eyes and relax the muscles round each eye as you breath deeply. Starting at your feet, consciously relax each part of your body, letting all your tension go as you breathe.
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| Your Day Seventeen Checklist | |
| Your Day Seventeen 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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