Your Active Challenge
Avoid all escalators, elevators, moving walkways, etc. all day.
Any chance you get, take the stairs to add more movement to your day and avoid any 'helpful' tools designed to get you there faster, but with less activity. If you don't have to worry about moving stairs or walkways, try one of the previous challenges or make up your own active challenge.
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 begin with at least a five-minute warm up. From there, increase your intensity to a medium pace for another five minutes. Then up your speed, incline, resistance or all three and push as hard as you can (or at least harder than you have previously) for at least 30 seconds. Continue, adding at least two more intensity bursts until you've completed your workout.
Remember, you can always choose one of these Cardio Workouts or your own.
Your Flexibility Challenge
Do Yoga Workout after your cardio workout and at least one more time during the day.
Your Nutrition Challenge
After one meal today, take 5-10 minutes to write in your journal recording what you ate, how much you ate and how you felt after eating (too full? satisfied? still hungry?).
If you felt you ate too much or didn't feel satisfied, write down just one thing you could do to improve that meal. Some ideas:
Use smaller plates or bowls to help you control your portions.
Make your meals more balanced so you're getting more variety
Reduce your fat intake so you feel more energetic after eating
Make sure you get enough protein so you feel satisfied
More specific ideas might include adding grilled chicken to your salad to give it more oomph, or using a lighter dressing to avoid too much fat. Really look at your meal and find just one way to improve it.
Your Mind/Body Challenge
Choose one chore you've been putting off and spend 5-10 minutes doing it.
Some ideas include:
Clean out the junk drawer
Clean out the closet and gather old clothes for charity
Clean off and organize your desk
Organize photos for your photo album
Do your filing
Throw out old magazines and newspapers you haven't had time to read
What ideas could you come up with to organize just one small part of your life? Tackling projects you've been putting off can go a long way towards helping you get organized, even if you just get a little bit done.
Daily Challenge Checklist
Note: I did most things today except the 30 minutes cardio/interval training (I will surely do that tomorrow along with whatever workout meant for the day). As per organization, I did work on my dining table (it had been clustered) this evening. My portions are really in control these days.
What part of my challenge do you enjoy most.