30-Day Fitness Challenge: 30-Day Fitness Challenge: Day Twenty-Three

30-Day Fitness Challenge
30-Day Fitness Challenge: Day Twenty-Three
| Your Active Challenge  | Your Exercise Challenge - Cardio  | Your Flexibility Challenge  | Your Nutrition Challenge - Slow It Down  | Your Mind/Body Challenge - Bedtime Relaxation  | Your Day Twenty-Three Checklist

	from Paige Waehner You're well over halfway through the challenge and you should be feeling very good about yourself. To celebrate, I have some new challenges for you and I think you'll enjoy them, especially the Mind/Body Challenge which is all about relaxation. As always, feel free to modify any of the challenges to fit your goals and fitness level.
Your Active Challenge
	Your Active Challenge
	Do the following Morning & Evening Yoga workout when you get up and before you go to bed. This is your third time doing this challenge, so you should have the moves down. Take your time with them and give each move a few breaths to wake yourself up in the morning and relax before you go to bed.
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Your Exercise Challenge - Cardio
	Your Exercise Challenge
	Do at least 30 minutes of cardio exercise and push yourself to go faster, higher or harder at least three times during your workout. Choose any activity you like and follow the following steps: Begin with a five minute warm up at a light-medium pace. Increase your speed and/or incline to a medium intensity (around Level 4-5 on the Perceived Exertion Chart) for five minutes. This is your baseline. Increase speed, incline or resistance even more and push yourself as hard as you can for 45 seconds (to around Level 8-9). Go back to baseline for five minutes. Increase speed, incline or resistance even more and push yourself as hard as you can for 45 seconds (to around Level 8-9). Go back to baseline for five minutes. Increase speed, incline or resistance even more and push yourself as hard as you can for 45 seconds (to around Level 8-9). Go back to baseline for five minutes. End with an easy cool down for three to five minutes. Remember, you can always choose one of these Cardio Workouts or your own.
Your Flexibility Challenge
	Your Flexibility Challenge
	Perform the following stretches after your cardio workout: Kneeling Calf Stretch Piriformis Stretch Knee to Chest Lunge Stretch Kneeling Hamstring Stretch You can find full descriptions of these exercises at this Lower Body Stretch Workout.
Your Nutrition Challenge - Slow It Down
	Your Nutrition Challenge
	For one meal today, take the following steps to slow down your eating: Put your fork or spoon down between every bite Completely chew and swallow each bite before preparing the next bite Take a sip of water between each bite Experts suggest it can take 15-20 minutes for your body to realize it's full - one reason many of us overeat. Eating too quickly can make it difficult to know when it's time to stop eating. By slowing things down and concentrating on each bite, you'll appreciate your meal and learn your body's cues for when it's full.
Your Mind/Body Challenge - Bedtime Relaxation
	Your Mind/Body Challenge
	Go to bed 10 minutes early tonight and complete the following bedtime relaxation: Write in your journal for 3-5 minutes. Write about anything you like - how your day was, how you feel, what you plan on doing tomorrow, etc. Lie down and stretch out so that you're completely relaxed. Begin to breathe deeply and slowly. With each exhale, consciously relax each part of your body, starting with your feet: Relax your feet and ankles Relax your knees, calves and shins Relax your thighs and glutes Relax your belly and lower back Relax your chest and shoulders Relax your neck Relax your jaw and throat Relax your forehead and eyes Imagine that each breath drains the tension out of each part of your body until you're completely relaxed.
Your Day Twenty-Three Checklist
	Your Day Twenty-Three 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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