 30-Day Fitness Challenge | |
| 30-Day Fitness Challenge: Day Twenty-Four | |
| | Your Active Challenge | Your Exercise Challenge - Total Body Strength | Your Flexibility Challenge | Your Nutrition Challenge - Fruit | Your Mind/Body Challenge - Three Minute Meditation | Your Day Twenty-Four Checklist | |
 | from Paige Waehner Welcome to Day Twenty-Four. Because you're getting so good at these challenges (and because my little brain is working overtime), all of the challenges for today will look familiar to you. Your focus today is on strength, fruit and meditation. Bet you never thought you'd see a sentence quite like that, did you? Enjoy. |
| Your Active Challenge | |
| Your Active Challenge | |
Set an alarm to go off every hour. Take at least three minutes to stand up and stretch, walk around or take a break. Begin this challenge from the moment you start your day and continue for the rest of your work day. | |
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| Your Exercise Challenge - Total Body Strength | |
| Your Exercise Challenge | |
Spend 30-60 minutes today doing strength training exercises for the entire body. You can choose any of the previous workouts I've highlighted, such as those listed in the Total Body for Beginners, Special Situations section. But, if you're ready for a challenge, take a look at the following intermediate/advanced total body programs and give one a try, if you think you're ready:
As always, stay within your fitness level...you don't have to do the harder workouts unless you're ready. | |
| Your Flexibility Challenge | |
| Your Flexibility Challenge | |
Perform the exercises listed in this Total Body Stretch after your strength training workout. Do each stretch at least once (more if you have the time) and hold for 30 seconds. Of course, you can always choose a different flexibility workout or do your own thing. | |
| Your Nutrition Challenge - Fruit | |
| Your Nutrition Challenge | |
Eat at least one serving of fruit with every meal and snack today. This can include fresh fruit (like a small apple, a banana or a cup of berries), canned or frozen fruit, dried fruit, juice (100% of course) or even freeze-dried fruit you can find in many cereals. A serving is usually about a cup for most fruits (1/2 a cup for dried fruits). Try and eat your fruit first before you eat anything else. Many fruits contain lots of water and fiber which helps you fill up, saving less room for naughtier food. You can also visit our Nutrition Site for other ideas on getting more fruits and veggies into your diet. | |
| Your Mind/Body Challenge - Three Minute Meditation | |
| Your Mind/Body Challenge | |
Three-minute meditation. Find a quiet place to sit and close your eyes. Breathe deeply and focus on your breath by counting to three for each inhale and three for each exhale. Continue this for at least three minutes or more. If your mind wanders, notice what you're thinking about and then gently focus on your breath. | |
| Your Day Twenty-Four Checklist | |
| Your Day Twenty-Four 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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