 30-Day Fitness Challenge | |
| 30-Day Fitness Challenge: Day Nineteen | |
| | Your Active Challenge | Your Exercise Challenge - Light Cardio | Your Flexibility Challenge | Your Nutrition Challenge - Ask Around | Your Mind/Body Challenge | Your Day Nineteen Checklist | |
 | from Paige Waehner Today you have a few new challenges to try, but nothing you can't handle. Your active challenge has you doing a simple stretch throughout the day and your exercise challenge is a bit of light cardio. You'll enjoy the flexibility exercises (which you've seen before) and you'll also enjoy the mind/body challenge, which is a short vacation for the mind. Don't forget to fill out your checklist and write down everything you're doing in your exercise/food journal. If you've made it this far and stayed on track with the challenges, congratulations! |
| Your Active Challenge | |
| Your Active Challenge | |
Set an alarm to go off every 30 minutes. Take at least one minute to stand up and stretch your entire body. Begin by reaching the arms up towards the sky and look up at your hands. Feel a gentle stretch down your arms and into your chest and belly. Hold for 20-30 seconds and then reach back slightly before rounding forward, resting the hands on the thighs. Round the back up towards the sky, drop the head and feel the stretch across your back. | |
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| Your Exercise Challenge - Light Cardio | |
| Your Exercise Challenge | |
Accumulate at least 30 minutes of light-medium cardio exercise. The idea here is an easy workout where you stay in your comfort zone while still moving your body. A great choice would be brisk walking, swimming or a nice bike ride. Remember, you can split this up or do it all at once. | |
| Your Flexibility Challenge | |
| Your Flexibility Challenge | |
Perform the following stretches at least twice today. Hold each static stretch for 15-30 seconds and do 10-12 reps of the dynamic stretches. Dynamic Standing Cat Stretch Calf Stretch Torso Stretch Back Stretch Neck Stretch | |
| Your Nutrition Challenge - Ask Around | |
| Your Nutrition Challenge | |
Think of at least one person you know who eats a healthy diet and ask them one question - What's the most important thing you do each day to stay on track with your eating? You may not know it, but some of the best resources for being healthy and losing weight are all around you - people who've done what you're doing right now: making healthy choices. Take the answer(s) you get and write them down in your food journal. Are you already following their advice or do you have a new trick to try? | |
| Your Mind/Body Challenge | |
| Your Mind/Body Challenge | |
One-Minute Vacation Find a quiet place where you can sit and close your eyes. Breathe deeply and slowly as you visualize your favorite place in the world. Picture yourself there and conjure up all the details - how you feel, what you're wearing, what you see, hear and smell. Stay there for at least one minute. | |
| Your Day Nineteen Checklist | |
| Your Day Nineteen 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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