30-Day Fitness Challenge: 30-Day Fitness Challenge: Day Twenty-One

30-Day Fitness Challenge
30-Day Fitness Challenge: Day Twenty-One
| Your Active Challenge  | Your Exercise Challenge - Strength & Cardio  | Your Flexibility Challenge  | Your Nutrition Challenge - Junk Food Makeover  | Your Mind/Body Challenge  | Your Day Twenty-One Checklist

	from Paige Waehner If you're ready to begin today's challenges, scroll down and take a look at what's in store for you. Most of the challenges will look familiar to you so, if you were able to follow them before, you know you can follow them now too. As always, please feel free to create your own challenges if these don't work for you. Remember...this is YOUR challenge, so make it work for you.
Your Active Challenge
	Your Active Challenge
	Sit on an exercise ball for at least 5-10 minutes. Do this at least three times today. You can do this while working, watching TV, reading, etc. If you don't have an exercise ball, spend 5-10 minutes standing rather than sitting three times throughout the day.
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Your Exercise Challenge - Strength & Cardio
	Your Exercise Challenge
	Part one: Do at least 20 minutes of low-medium intensity cardio exercise. Begin with a warm up, then increase your intensity (either by going faster, higher or increasing resistance) so that you're at a level 4-5 on the this perceived exertion scale. Continue at a steady pace for 20 or more minutes. Part two: Either before or after your cardio (or at a different time today), perform 2-3 sets of 12-14 reps of the following upper body exercises, using enough weight that you can ONLY complete the desired number of reps. Pushups Chest Press Back Extension on the Ball Lat Pull with Bands Seated Overhead Press Tricep Extension w/ Bands Bicep Curls You can find details as well as substitutions for these moves at this Upper Body Progression Workout.
Your Flexibility Challenge
	Your Flexibility Challenge
	Perform the stretches detailed in the Lower Body Stretching Workout after your strength and cardio workout. Do each stretch at least once and hold for 15-30 seconds. If you have time, go through the stretches two or three times.
Your Nutrition Challenge - Junk Food Makeover
	Your Nutrition Challenge
	In your food journal, make a list of all the junk foods (candy, chips, soda, etc.) you eat on a regular basis. Choose one and find a healthier subsitute. These days, you can find a number of healthier options that have less calories, fat and sugar but still leave you satisfied. Some ideas: Replace regular chips with baked chips or soy chips. Replace ice cream with frozen yogurt or sorbet Replace full-fat cookies with fig newtons Replace soda with flavored sparkling water The next time you go to the store, make a note of the substitution on your grocery list and promise yourself you'll try this new substitute for at least two weeks. Remember, even these healthier substitutes often have more sugar and fat than you may need in your diet, so pay attention to your portion sizes and have just a little to satisfy your cravings.
Your Mind/Body Challenge
	Your Mind/Body Challenge
	Choose one chore you've been putting off and spend 5-10 minutes doing it. You did this challenge back on Day Eleven, so this should look familiar to you. Make a list of tasks and choose one or use one of these ideas: Clean out the junk drawer Clean out the closet and gather old clothes for charity Clean a drawer in your office Organize photos for your photo album Do your filing Throw out old magazines and newspapers you haven't had time to read Write a letter to you mom, grandma or other family member
Your Day Twenty-One Checklist
	Your Day Twenty-One 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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