Friday, January 30, 2009
Welcome, you healthy exerciser, you. You're going strong and today's challenges will require all your energy and focus. Are you ready? Take a look at your challenges for the day and give yourself some time to prepare your strategy. Only two days left in your 30-day challenge and I'll give you a little something to look forward to - the last day will be a breeze. Good luck!
Your Active Challenge
While watching TV, get up every 30 minutes and perform the following exercises:
Standing Cat Stretch (10 reps)
Spinal Twist (3 reps on each side for 15 seconds)
One-Legged Bridge with Leg Drop (8 reps on each side)
Back Extension (15 reps)
Chair Squats (15 reps)
Repeat these exercises at least three times. As always, feel free to come up with your own challenge if this one doesn't work for you.
Your Exercise Challenge
Part One: Take 20-30 minutes for some light-medium cardio exercise with any activity of your choice.
Part Two: Spend 20-30 minutes doing lower body exercises for the glutes, hips and thighs.
You can choose from the following lower body workouts
Hips, Butt & Thigh Workout
Short Lower Body Workout
Lower Body Supersets (more advanced)
Basic Exercises for the Lower Body
Feel free to choose your own exercises for a complete workout doing 1-3 sets of each exercise for 12-16 reps, depending on your fitness level and goals.
Your Flexibility Challenge
Perform the stretches detailed in this Lower Body Flexibility Workout after your strength workout.
You can also choose your own exercises or any of these Flexibility Workouts.
Your Nutrition Challenge - Test Your Snack Knowledge
Take a few minutes today to take this Snack Calorie Quiz to test your knowledge about snack foods.
During the quiz:
Make a list of the snacks mentioned that are part of your diet.
Write down the calories for each snack.
For any snacks that had more calories than you thought, write down some alternative choices.
Keep this handy for tomorrow's challenge.
Your Mind/Body Challenge
Take at least 5 minutes today to listen to your favorite song.
Experts know that music is a great stress-reliever and whether you like to turn it up and rock out or you prefer something quiet or soothing, taking a few minutes to zone out with your favorite tune can be refreshing. Check out our Stress Guide's top picks for Music for Relaxation and Stress Relief for some ideas.
Your Day Twenty-Eight 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.