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AEGISHOT
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Day 10

Monday, December 16, 2013

Dark Day 10:

I am dedicating this active day to Mr. Sunday Dere who passed on at a Squash Tournament, he slipped, lost his balance and hit his head on the wall. Also, to all those who lost their lives in one way or the other trying to keep fit, may your souls rest in peace.

This will not deter me from keeping fit but to be more careful and pray to God for constant safety in all ways.


Below is the activity for your consumption.

Your Active Challenge

Set an alarm to go off every hour. Take at least 2 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 at least four (or more) hours.



Your Exercise Challenge

Take at least 15 or more minutes to perform the exercises shown in this Beginner Strength Workout.

Basic Total Body


Your Flexibility Challenge

Perform the following stretching exercises twice today, once after your strength workout and another at any time throughout the day. Do each stretch at least one time and hold for 15-30 seconds:

Hip Flexor Stretch
Hamstring Stretch
Lunge Stretch
Chest Stretch/Ball
Full Stretch




Your Nutrition Challenge

Deal with your cravings.

Yesterday, you spent some time exploring your cravings and, hopefully, learning more about what you crave, when you crave it and why. Today, you're going to take that knowledge and take some specific steps for dealing with your cravings. Your options include:

Distract yourself. If you're bored or stressed, you might just need to take a break and do something different rather than indulge in sweet or fatty foods.
Drink. Have a glass of water or a cup of tea. That alone may satisfy your craving or at least fill you up so you can keep going.
Give in. If you've been thinking about that chocolate chip cookie for the last several hours (or days!), it may be time to give in and have the darned thing. It's better to have what you want (in reasonable portions) rather than eat everything in sight to avoid it.
Take care of yourself. If you're tired, emotional or stressed, maybe you need to take a few minutes to close your eyes and daydream for a few minutes.

What else could you do to manage your cravings? Use your journal to list what you did today to deal with your cravings.



Your Mind/Body Challenge

Take at least five minutes today to massage your hands.

Our hands do a lot each day and taking some time to give them a self-massage can be relaxing and rejuvenating.

Begin by rubbing the back of your right hand with the left thumb, then squeeze the hand all over between your palm and fingers.
Squeeze each finger, from joint to tip.
Gently rub the tendons between the joints on the back of your hand with your thumb.
Turn your hand over and rub the palm and wrist in a circular motion with your thumb.
Make a fist with your left hand and gently push it into the palm of your right hand, using your knuckles to massage the palm of your hand.
Repeat on the other hand.



Daily Challenge Checklist

Note: Today was good with total body workout and I felt awesome. (I however noticed that I have slight headaches at night whenever I do ST in the morning, I hope I can pick what that is all about)

Meals was also on point and I was careful to do all what is required of me.

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