30-Day Fitness Challenge: 30-Day Fitness Challenge: Day Twenty-Two

30-Day Fitness Challenge
30-Day Fitness Challenge: Day Twenty-Two
| Your Active Challenge  | Your Exercise Challenge - Lower Body & Abs  | Your Flexibility Challenge  | Your Nutrition Challenge  | Your Mind/Body Challenge  | Your Day Twenty-Two Checklist

	from Paige Waehner Today's challenges involve plenty of activities you've seen in previous challenges - extra walking, lifting weights, eating more vegetables and concentrating all your energy and focus on some of your strength exercises. Take a moment today to think about these challenges and what they mean to you. Do they add to your life and make you feel good about yourself? Do they feel extra challenging today or are you starting to get used to pushing your limits?
Your Active Challenge
	Your Active Challenge
	Accumulate at least 20 extra minutes of walking today. You can take a 20-minute walk or break it up throughout the day by: Taking the stairs Walking around the building at work Walking around the block at home Walking while you talk on the phone Keep track of the time each time you get up to walk around and record it in your journal.
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Your Exercise Challenge - Lower Body & Abs
	Your Exercise Challenge
	Part One: Perform 2-3 sets of 12-14 reps of the following exercises, using enough weight that you can ONLY complete the desired number of reps: Ball Squat Lunges Deadlifts Bent Over Leg Lifts Inner Thigh Ball Squeeze Leg Press with Band You can find more information as well as substitutions for these exercises at this Lower Body Progression Workout. Feel free to choose your own workout or another Lower Body Workout. Part Two: Choose one of these ab workouts or your own exercises and spend at least five minutes strengthening your abs after your lower body workout.
Your Flexibility Challenge
	Your Flexibility Challenge
	Perform at least half of the stretches shown in this Lower Body Stretching Workout. Feel free to do your own stretches or choose from previous workout options. Make sure you do each stretch at least once and hold for 15-30 seconds.
Your Nutrition Challenge
	Your Nutrition Challenge
	Eat at least one serving of veggies with every meal. (You get a pass for breakfast if veggies are hard to stomach in the morning) You did this challenge way back on Day Two, so remember these ideas for getting more veggies throughout the day: Add them to your sandwich. Adding lettuce, tomatoes, cucumbers, etc. is a great way to sneak in veggies. Add them to your pizza. I'm not saying you should have pizza, but if you're already planning on it, add a healthy dose of veggies and go easy on the cheese. Bring cut veggies to work with you and dip them in light dressing for a snack. Order a salad (dressing on the side) with your lunch or dinner and eat it before you eat anything else. Buy frozen veggies and wok them for a few minutes, drizzle them with some ginger or soy sauce and have that as a side dish for lunch or dinner. Remember, you can do whatever like, just make sure that every meal (except breakfast) has at least one serving of vegetables.
Your Mind/Body Challenge
	Your Mind/Body Challenge
	Choose three strength training exercises and perform them with very slow, controlled movements, concentrating on the muscles you're working. You did this challenge back on Day Eighteen, so this should be familiar to you. Remember, for the three moves you choose, turn off the TV or your MP3 player (or any other distractions), and do the following: Slow each rep down so that you're lifting 4 counts up and 4 counts down. During each part of the move, concentrate on the muscles you're working. Feel them contract and lengthen as you go through each part of the exercise. Don't count your reps, simply keep going until you no longer have good form. After each exercise, take a moment to write about the experience in your journal. What exercises did you focus on and where did you feel it? Did the exercises feel different when you slowed down and concentrated?
Your Day Twenty-Two Checklist
	Your Day Twenty-Two 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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