 30-Day Fitness Challenge | |
| 30-Day Fitness Challenge: Day Twenty-Nine | |
| | Your Active Challenge | Your Exercise Challenge - Lower Body & Abs | Your Flexibility Challenge | Your Nutrition Challenge - Snack Makeover | Your Mind/Body Challenge - 5-Minute Meditation | Your Day Twenty-Nine Checklist | |
 | from Paige Waehner Welcome to Day 29. Hopefully, you're feeling energetic today and are ready to tackle today's challenges. Here's something to keep you going...today is the last day you'll have these tough, structured challenges. That's right! Tomorrow is all about celebration, so work extra hard today because tomorrow you get a well-deserved rest. |
| Your Active Challenge | |
| Your Active Challenge | |
Accumulate at least 10 minutes of extra walking today. Remember, you can split it up or do it all at once...just keep track of the time. | |
| Sponsored Links | |
| | |
| 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 all 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 - Snack Makeover | |
| Your Nutrition Challenge | |
Change at least one of your daily snacks to make it healthier. Use the information you got from yesterday's nutrition challenge in which you learned the real calorie counts of several common snack foods. Now, choose just one of the snacks from your own list and change it by doing one (or more) of the following:
| |
| Your Mind/Body Challenge - 5-Minute Meditation | |
| Your Mind/Body Challenge | |
Five-Minute Meditation.Find a quiet place to sit or lie down 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 five minutes (or more if you have the time). If your mind wanders, notice what you're thinking about and then gently focus on your breath. | |
| Your Day Twenty-Nine Checklist | |
| Your Day Twenty-Nine 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 | |
| Enroll at About U for More Online Learning About U is our collection of free online courses on About.com. Each online course is sent to you via email on a daily or weekly basis and will help you learn new skills, solve common problems, find shortcuts and quick tricks to simplify your busy life, or just learn more about your world. | |
| Missing Lesson: http://exercise.about.com/c/ec/26lost.htm | ||
| Cancel Subscription: You are receiving this email because you subscribed to the About 30-Day Fitness Challenge: Day Twenty-Nine as damuscleman0424@gmail.com. If you no longer wish to receive emails from us, please click here: http://about.com/nl/usec.htm?nl=exercise_26&e=damuscleman0424@gmail.com About respects your privacy. Our Privacy Policy. Our Contact Information. 249 West 17th Street New York, NY, 10011 © 2009 About, Inc. |
No comments:
Post a Comment