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ILOVEROSES's Photo ILOVEROSES SparkPoints: (192,464)
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2/23/08 8:03 A

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30-Day Fitness Challenge Checklist
Day Twenty-Nine
Date__22 FEBRUARY

Active Challenge: Accumulate at least 10 extra minutes of walking today.
__X_____ YES _______ NO
Exercise Challenge: Part One: Lower Body: Perform 2-3 sets of 12-14 reps of the following upper body exercises:
Ball Squats
Lunges
Deadlifts
Bent Over Leg Lifts
Inner Thigh Squeezes
Leg Press with Band

Or, other moves from the Lower Body Progression 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.
__X_____ YES _______ NO
Flexibility Challenge: Choose any previous flexibility routine and do the exercises after your strength workout or do your own workout.
__X_____ YES _______ NO
Nutritional 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. Choose one of the snacks from your own list and change it by doing one (or more) of the following:

Substituting something healthier
Eating a smaller portion
Having something healthy and filling (like an apple, some water or some tea) before you eat the snack
Not eating it at all.
___X____ YES _______ NO
Mind/Body Challenge: 5-minute meditation.
___X____ YES _______ NO
Record your workouts and meals in your journal __X_____ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



 current weight: 160.0 
 
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ILOVEROSES's Photo ILOVEROSES SparkPoints: (192,464)
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2/21/08 8:20 A

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30-Day Fitness Challenge Checklist
Day Twenty-Eight
Date___19-20 FEBRUARY

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)
_______ YES __X_____ NO
Exercise Challenge: Part One: Take 20-30 minutes for some light-medium cardio exercise.
Part Two: Spend 20-30 minutes doing lower body exercises for the glutes, hips and thighs.
__X_____ YES _______ NO
Flexibility Challenge: Perform the stretches detailed in this Lower Body Flexibility Workout after your strength workout, OR
Choose your own exercises or any of these Flexibility Workouts.
___X____ YES _______ NO
Nutritional Challenge:

Take this Snack Calorie Quiz

Make a list of the snacks mentioned that are part of your diet, making a note of the calories in each.

For any snacks that had more calories than you thought, write down some alternative choices.
__X_____ YES _______ NO
Mind/Body Challenge: Take at least 5 minutes today to listen to your favorite song.
__X_____ YES _______ NO
Record your workouts and meals in your journal _X______ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



 current weight: 160.0 
 
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150.25
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CHRISTIE2007's Photo CHRISTIE2007 Posts: 13,323
2/20/08 12:27 P

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Day Thirty

Imagine me jumping up and down and clapping wildly for your success. Better yet...do it yourself. If you made it through all the challenges, you deserve it. More than that, you've probably been a great influence on your friends, family and co-workers by working so hard each day to get healthy.

Today's challenges are very simple. First, you'll reflect on your experience and then you'll celebrate any way you choose.

Reflect

Take at least 30 minutes today to reflect on what you've accomplished and how you felt.
Write in your journal about your experience with this 30-day challenge. Some questions to get you started:

How difficult was it to follow the challenges each day?
Which were the hardest challenges? Did the nutrition challenges trip you up or were the exercise challenges more difficult?
What area did you excel at?
How did it feel to go 30 days without focusing on weight loss? Did it change your perspective at all?
What did you learn about yourself from this experience?
What changes will you make more permanent in your life?

Celebrate

Celebrate your success!
Whether you celebrate today or plan a future reward for yourself, make sure you take some time today to revel in your success. Some ideas for you to chew on:

Get a massage
Plan a vacation
Buy a new exercise outfit
Update your home gym with new equipment
Go out to dinner
Have dessert

Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


 current weight: 250.0 
 
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ILOVEROSES's Photo ILOVEROSES SparkPoints: (192,464)
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2/18/08 9:23 A

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30-Day Fitness Challenge Checklist
Day Twenty-Seven
Date_17 FEBRUARY

Active Challenge: Sit on an exercise ball for at least 5-10 minutes. Do this at least three times today.
_X______ YES _______ NO
Exercise Challenge: Complete the following interval workout with any activity of your choice.

5-10 minute warm up
30 seconds: Increase the intensity (speed, incline or both)- Level 8 or 9 on the Perceived Exertion Chart.
1 minute: Lower the intensity - Level 4 or 5
Repeat 6 times
3 minutes: Exercise at a medium pace (Level 5-6)
1 minute: Increase the intensity (speed, incline or both)- Level 7-8
1 minute: Lower the intensity back down to a Level 4 or 5
Repeat 6 times
3 minutes: Exercise at a medium pace (Level 5-6)
Cool down for 3-5 minutes
OR, choose from any of these Interval Workouts.
__X_____ YES _______ NO
Flexibility Challenge: Do the exercises in this Yoga Workout after your cardio workout and at least one more time during the day. _X______ YES _______ NO
Nutritional Challenge: Make your lunch healthier today by choosing one of the following options:

Try different types of lettuce in your salad rather than just iceberg lettuce (think dark, leafy greens)
Add at least one serving of fruit to your meal
Use whole grain bread or wraps for your sandwich
Have soup before your meal
If you eat out, have a healthy appetizer instead of a full entree
If these ideas don't work, choose your own challenge or read through this Lunch Makeover article to see what you can find. __X_____ YES _______ NO
Mind/Body Challenge: Spend at least 5 minutes today relaxing and releasing tension in your neck and shoulders with the following exercises:

Begin by gently stretching the neck by tilting the head to the right, holding for 10-15 seconds. Repeat on the other side.
Stretch the back by lacing the fingers together and stretch the arms out in front of you, dropping the head and rounding through the upper back. Hold for 15 seconds.
Roll the shoulders forward 5 times and backwards 5 times.
Place both hands on the back of the head on either side. Press your thumbs on either side of the base of your skull and hold for 15 seconds.
Drop your chin towards your chest while stretching your arms down towards the floor. Hold for 15 seconds.
Repeat each exercise if you have the time. __X_____ YES _______ NO
Record your workouts and meals in your journal __X_____ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



 current weight: 160.0 
 
172
164.75
157.5
150.25
143
ILOVEROSES's Photo ILOVEROSES SparkPoints: (192,464)
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Posts: 22,801
2/18/08 9:15 A

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30-Day Fitness Challenge Checklist
Day Twenty-Six
Date__15 FEBRUARY

Active Challenge: Accumulate at least 10 minutes of extra walking today.
_X______ YES _______ NO
Exercise Challenge: Part One: Perform two complete circuits of this Low Impact Cardio Blast Workout, or choose any previous cardio challenge or your own workout for a medium-intensity 20-30 minute workout.
Part Two: Perform the exercises detailed in this intermediate/advanced Superset Upper Body Workout, or choose from the following options:

Straight Set Upper Body
Upper Body Progression
Shoulders, Arms & Chest
Any upper body workout of your choice
__X_____ YES _______ NO
Flexibility Challenge: Perform the stretches detailed in this Total Stretch with Resistance Bands or a routine from this list.. _X____ YES _______ NO
Nutritional 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?). Find one small way to make that meal healthier.
_______ YES __X_____ NO
Mind/Body Challenge: 5-minute vacation - spend 5 minutes today doing something that's relaxing and enjoyable.
_______ YES __X_____ NO
Record your workouts and meals in your journal __X_____ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



 current weight: 160.0 
 
172
164.75
157.5
150.25
143
CHRISTIE2007's Photo CHRISTIE2007 Posts: 13,323
2/18/08 7:48 A

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30-Day Fitness Challenge Checklist
Day Twenty-Six
Date 02.15.08
Active Challenge: Accumulate at least 10 minutes of extra walking today.
___x____ YES _______ NO
Exercise Challenge: Part One: Perform two complete circuits of this Low Impact Cardio Blast Workout, or choose any previous cardio challenge or your own workout for a medium-intensity 20-30 minute workout.
Part Two: Perform the exercises detailed in this intermediate/advanced Superset Upper Body Workout, or choose from the following options:

Straight Set Upper Body
Upper Body Progression
Shoulders, Arms & Chest
Any upper body workout of your choice
_______ YES ___x____ NO
Flexibility Challenge: Perform the stretches detailed in this Total Stretch with Resistance Bands or a routine from this list.. ___x___ YES _______ NO

Nutritional 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?). Find one small way to make that meal healthier.
___x____ YES _______ NO
Mind/Body Challenge: 5-minute vacation - spend 5 minutes today doing something that's relaxing and enjoyable.
___x____ YES _______ NO


Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


 current weight: 250.0 
 
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CHRISTIE2007's Photo CHRISTIE2007 Posts: 13,323
2/18/08 7:47 A

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30-Day Fitness Challenge Checklist
Day Twenty-Five
Date 02.14.08

Active Challenge: Accumulate at least 15 minutes of standing today.
___x____ YES _______ NO
Exercise Challenge: Spend at least 10 minutes working your abs. Choose from the following options:

Total Core Workout
One of the routines listed in the Ab Workouts page
Your own exercises, a class or a video.
_______ YES ___x____ NO
Flexibility Challenge: Do at least 6 (or more) reps of the following yoga exercises anytime throughout the day:
Cat Stretch
Forward Fold
Bridge
Downward Dog to Upward Dog
Or: Other Options

Yoga/Pilates Matwork
Yoga Fusion Workout
Beginner Yoga Poses
Do your own yoga workout, video or group fitness class
_______ YES ___x____ NO
Nutritional Challenge: Use smaller plates and bowls for at least one meal today.
___x____ YES _______ NO
Mind/Body Challenge: Afternoon slump buster. Choose at least two of the following tasks during your mid-afternoon slump:

Take a short walk
Drink a cup of hot tea
Chew on anything with spearmint (mints, gum, etc.)
Have a tall glass of flavored sparkling water
Walk up and down some stairs
Go outside and take some deep breaths
Work a crossword or other kind of puzzle
Take your dog for an extra walk
___x____ YES _______ NO


Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


 current weight: 250.0 
 
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CHRISTIE2007's Photo CHRISTIE2007 Posts: 13,323
2/18/08 7:42 A

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30-Day Fitness Challenge Checklist
Day Twenty-Nine
Date_____________________

Active Challenge: Accumulate at least 10 extra minutes of walking today.
_______ YES _______ NO
Exercise Challenge: Part One: Lower Body: Perform 2-3 sets of 12-14 reps of the following upper body exercises:
Ball Squats
Lunges
Deadlifts
Bent Over Leg Lifts
Inner Thigh Squeezes
Leg Press with Band

Or, other moves from the Lower Body Progression 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.
_______ YES _______ NO
Flexibility Challenge: Choose any previous flexibility routine and do the exercises after your strength workout or do your own workout.
_______ YES _______ NO
Nutritional 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. Choose one of the snacks from your own list and change it by doing one (or more) of the following:

Substituting something healthier
Eating a smaller portion
Having something healthy and filling (like an apple, some water or some tea) before you eat the snack
Not eating it at all.
_______ YES _______ NO
Mind/Body Challenge: 5-minute meditation.
_______ YES _______ NO
Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


 current weight: 250.0 
 
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266.25
252.5
238.75
225
CHRISTIE2007's Photo CHRISTIE2007 Posts: 13,323
2/18/08 7:40 A

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Day Twenty-Nine

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
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.

Your Exercise Challenge - Lower Body & Abs
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. exercise.about.com/library/bllowerbo
dy
progression.htm


Feel free to choose your own 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.
exercise.about.com/od/abworkout1/Ab_
Wo
rkouts.htm


Your Flexibility Challenge
Do your own lower by 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
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:

Substituting something healthier
Eating a smaller portion
Having something healthy and filling (like an apple, some water or some tea) before you eat the snack
Not eating it at all.

Your Mind/Body Challenge - 5-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.

Have a Great Day!

Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


 current weight: 250.0 
 
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266.25
252.5
238.75
225
CHRISTIE2007's Photo CHRISTIE2007 Posts: 13,323
2/16/08 9:41 P

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30-Day Fitness Challenge Checklist
Day Twenty-Eight
Date_____________________

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)
_______ YES _______ NO
Exercise Challenge: Part One: Take 20-30 minutes for some light-medium cardio exercise.
Part Two: Spend 20-30 minutes doing lower body exercises for the glutes, hips and thighs.
_______ YES _______ NO
Flexibility Challenge: Perform the stretches detailed in this Lower Body Flexibility Workout after your strength workout, OR
Choose your own exercises or any of these Flexibility Workouts.
_______ YES _______ NO
Nutritional Challenge:

Take this Snack Calorie Quiz

Make a list of the snacks mentioned that are part of your diet, making a note of the calories in each.

For any snacks that had more calories than you thought, write down some alternative choices.
_______ YES _______ NO
Mind/Body Challenge: Take at least 5 minutes today to listen to your favorite song.
_______ YES _______ NO
Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


 current weight: 250.0 
 
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266.25
252.5
238.75
225
CHRISTIE2007's Photo CHRISTIE2007 Posts: 13,323
2/16/08 9:39 P

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Day Twenty-Eight

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 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.
exercise.about.com/cs/flexibility/l/
bl
stretch.htm

You can also choose your own exercises.

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.
nutrition.about.com/library/bl_snack
_c
alorie_quiz.htm


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.

Have a Great Day!


Edited by: CHRISTIE2007 at: 2/16/2008 (21:39)
Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


 current weight: 250.0 
 
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252.5
238.75
225
ILOVEROSES's Photo ILOVEROSES SparkPoints: (192,464)
Fitness Minutes: (119,970)
Posts: 22,801
2/15/08 12:06 A

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30-Day Fitness Challenge Checklist
Day Twenty-Five
Date__14 FEBRUARY

Active Challenge: Accumulate at least 15 minutes of standing today.
__X_____ YES _______ NO
Exercise Challenge: Spend at least 10 minutes working your abs. Choose from the following options:

Total Core Workout
One of the routines listed in the Ab Workouts page
Your own exercises, a class or a video.
__X_____ YES _______ NO
Flexibility Challenge: Do at least 6 (or more) reps of the following yoga exercises anytime throughout the day:
Cat Stretch
Forward Fold
Bridge
Downward Dog to Upward Dog
Or: Other Options

Yoga/Pilates Matwork
Yoga Fusion Workout
Beginner Yoga Poses
Do your own yoga workout, video or group fitness class
_______ YES ___X____ NO
Nutritional Challenge: Use smaller plates and bowls for at least one meal today.
__X_____ YES _______ NO
Mind/Body Challenge: Afternoon slump buster. Choose at least two of the following tasks during your mid-afternoon slump:

Take a short walk
Drink a cup of hot tea
Chew on anything with spearmint (mints, gum, etc.)
Have a tall glass of flavored sparkling water
Walk up and down some stairs
Go outside and take some deep breaths
Work a crossword or other kind of puzzle
Take your dog for an extra walk
_______ YES __X_____ NO
Record your workouts and meals in your journal __X_____ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



 current weight: 160.0 
 
172
164.75
157.5
150.25
143
CHRISTIE2007's Photo CHRISTIE2007 Posts: 13,323
2/14/08 9:39 P

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30-Day Fitness Challenge Checklist
Day Twenty-Five
Date_____________________

Active Challenge: Accumulate at least 15 minutes of standing today.
_______ YES _______ NO
Exercise Challenge: Spend at least 10 minutes working your abs. Choose from the following options:

Total Core Workout
One of the routines listed in the Ab Workouts page
Your own exercises, a class or a video.
_______ YES _______ NO
Flexibility Challenge: Do at least 6 (or more) reps of the following yoga exercises anytime throughout the day:
Cat Stretch
Forward Fold
Bridge
Downward Dog to Upward Dog
Or: Other Options

Yoga/Pilates Matwork
Yoga Fusion Workout
Beginner Yoga Poses
Do your own yoga workout, video or group fitness class
_______ YES _______ NO
Nutritional Challenge: Use smaller plates and bowls for at least one meal today.
_______ YES _______ NO
Mind/Body Challenge: Afternoon slump buster. Choose at least two of the following tasks during your mid-afternoon slump:

Take a short walk
Drink a cup of hot tea
Chew on anything with spearmint (mints, gum, etc.)
Have a tall glass of flavored sparkling water
Walk up and down some stairs
Go outside and take some deep breaths
Work a crossword or other kind of puzzle
Take your dog for an extra walk
_______ YES _______ NO
Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


 current weight: 250.0 
 
280
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252.5
238.75
225
ILOVEROSES's Photo ILOVEROSES SparkPoints: (192,464)
Fitness Minutes: (119,970)
Posts: 22,801
2/14/08 7:28 P

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30-Day Fitness Challenge Checklist
Day Twenty-Four
Date___13 FEBRUARY

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.
__X_____ YES _______ NO
Exercise Challenge: Spend 30-60 minutes today doing strength training exercises for the entire body.
Flexibility Challenge: Perform the exercises listed in this Total Body Stretch after your strength training workout or choose a different flexibility workout.
__X_____ YES _______ NO
Nutritional Challenge: Eat at least one serving of fruit with every meal and snack today.
___X____ YES _______ NO
Mind/Body Challenge: Three-minute meditation.
_______ YES ___X____ NO
Record your workouts and meals in your journal _X______ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



 current weight: 160.0 
 
172
164.75
157.5
150.25
143
ILOVEROSES's Photo ILOVEROSES SparkPoints: (192,464)
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Posts: 22,801
2/14/08 7:25 P

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30-Day Fitness Challenge Checklist
Day Twenty-Three
Date___12 February

Active Challenge: Do the following Morning & Evening Yoga workout when you get up and before you go to bed.
_______ YES __X_____ NO Didn't do the Evening
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 follow the following steps:

5 minute warm up
Increase your speed and/or incline to a medium intensity for five minutes. This is your baseline.
Increase speed, incline or resistance even more and push yourself as hard as you can for 45 seconds (to around Level 8-9).
Go back to baseline for five minutes.
Increase intensity for 45 seconds (to around Level 8-9).
Go back to baseline for five minutes.
Increase intensity for 45 seconds (to around Level 8-9).
Go back to baseline for five minutes.
End with an easy cool down for three to five minutes.
Remember, you can always choose one of these Cardio Workouts or your own. __X_____ YES _______ NO
Flexibility Challenge: Perform the following stretches after your cardio workout:

Kneeling Calf Stretch
Piriformis Stretch
Knee to Chest
Lunge Stretch
Kneeling Hamstring Stretch
__X_____ YES _______ NO
Nutritional Challenge: For one meal today, take the following steps to slow down your eating:

Put your fork or spoon down between every bite
Completely chew and swallow each bite before preparing the next bite
Take a sip of water between each bite
_______ YES _X______ NO
Mind/Body Challenge: Go to bed 10 minutes early tonight and complete the following bedtime relaxation:

Write in your journal for 3-5 minutes.
For 3-5 minutes, consciously relax each part of your body, starting with your feet
Imagine that each breath drains the tension out of each part of your body until you're completely relaxed.
_______ YES __X_____ NO
Record your workouts and meals in your journal __X_____ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



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30-Day Fitness Challenge Checklist
Day Twenty-Seven
Date_____________________

Active Challenge: Sit on an exercise ball for at least 5-10 minutes. Do this at least three times today.
_______ YES _______ NO
Exercise Challenge: Complete the following interval workout with any activity of your choice.

5-10 minute warm up
30 seconds: Increase the intensity (speed, incline or both)- Level 8 or 9 on the Perceived Exertion Chart.
1 minute: Lower the intensity - Level 4 or 5
Repeat 6 times
3 minutes: Exercise at a medium pace (Level 5-6)
1 minute: Increase the intensity (speed, incline or both)- Level 7-8
1 minute: Lower the intensity back down to a Level 4 or 5
Repeat 6 times
3 minutes: Exercise at a medium pace (Level 5-6)
Cool down for 3-5 minutes
OR, choose from any of these Interval Workouts.
_______ YES _______ NO
Flexibility Challenge: Do the exercises in this Yoga Workout after your cardio workout and at least one more time during the day. _______ YES _______ NO
Nutritional Challenge: Make your lunch healthier today by choosing one of the following options:

Try different types of lettuce in your salad rather than just iceberg lettuce (think dark, leafy greens)
Add at least one serving of fruit to your meal
Use whole grain bread or wraps for your sandwich
Have soup before your meal
If you eat out, have a healthy appetizer instead of a full entree
If these ideas don't work, choose your own challenge or read through this Lunch Makeover article to see what you can find. _______ YES _______ NO
Mind/Body Challenge: Spend at least 5 minutes today relaxing and releasing tension in your neck and shoulders with the following exercises:

Begin by gently stretching the neck by tilting the head to the right, holding for 10-15 seconds. Repeat on the other side.
Stretch the back by lacing the fingers together and stretch the arms out in front of you, dropping the head and rounding through the upper back. Hold for 15 seconds.
Roll the shoulders forward 5 times and backwards 5 times.
Place both hands on the back of the head on either side. Press your thumbs on either side of the base of your skull and hold for 15 seconds.
Drop your chin towards your chest while stretching your arms down towards the floor. Hold for 15 seconds.
Repeat each exercise if you have the time. _______ YES _______ NO
Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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Day Twenty Seven

Day Twenty-Seven of the challenge finds us nearing the end of the road here, but hopefully not the end of all the healthy changes you've been making. Today you have a couple of new challenges (see the nutrition and mind/body sections) as well as some that should be familiar to you by now. Remember to take your time planning your strategy for the day and fill out your checklist so you can pat yourself on the back for a job well done.

Your Active Challenge
Sit on an exercise ball for at least 5-10 minutes. Do this at least three times today.
You can do this while working, watching TV, reading, etc. If you don't have an exercise ball, spend 5-10 minutes standing rather than sitting three times throughout the day.

Your Exercise Challenge - Cardio
Complete the following interval workout with any activity of your choice.

Begin with a 5-10 minute warm up at an easy pace.
For 30 seconds: Increase the intensity (speed, incline or both) until you're working at around Level 8 or 9 on the Perceived Exertion Chart.
For 1 minute: Lower the intensity back down to a Level 4 or 5.
Repeat steps 2 and 3 six times (total time: 9 minutes)
For 3 minutes: Exercise at a medium pace (Level 5-6)
For 1 minute: Increase the intensity (speed, incline or both) until you're working at around Level 7-8.
For 1 minute: Lower the intensity back down to a Level 4 or 5.
Repeat steps 6 and 7 six times (total time: 12 minutes)
For 3 minutes: Exercise at a medium pace (Level 5-6)
Cool down for 3-5 minutes of light activity.

This is an advanced interval workout so feel free to adjust the time and intensity as needed to fit your fitness level.

Your Flexibility Challenge
Do the exercises From the Morning and Evening Yoga Workout after your cardio workout and at least one more time during the day.

Your Nutrition Challenge - Lunch Makeover
Make your lunch healthier today by choosing one of the following options:

Try different types of lettuce in your salad rather than just iceberg lettuce (think dark, leafy greens)
Add at least one serving of fruit to your meal
Use whole grain bread or wraps for your sandwich
Have soup before your meal
If you eat out, have a healthy appetizer instead of a full entree
If these ideas don't work, what else could you do to make your lunch healthier? Make a list in your journal or read through this Lunch Makeover article and see if you can find just one way to improve your lunch to make it healthier and more balanced.

Your Mind/Body Challenge - Neck Release
Spend at least 5 minutes today relaxing and releasing tension in your neck and shoulders with the following exercises:
Begin by gently stretching the neck by tilting the head to the right, holding for 10-15 seconds. Repeat on the other side.
Stretch the back by lacing the fingers together and stretch the arms out in front of you, dropping the head and rounding through the upper back. Hold for 15 seconds.
Roll the shoulders forward 5 times and backwards 5 times.
Place both hands on the back of the head on either side. Press your thumbs on either side of the base of your skull and hold for 15 seconds.
Drop your chin towards your chest while stretching your arms down towards the floor. Hold for 15 seconds.
Repeat each exercise if you have the time.



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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30-Day Fitness Challenge Checklist
Day Twenty-Two
Date__11 February

Active Challenge: Accumulate at least 20 extra minutes of walking today.
_X______ YES _______ NO
Exercise Challenge: Part One: Lower Body: Perform 2-3 sets of 12-14 reps of the following upper body exercises:

Ball Squats

Lunges

Deadlifts

Bent Over Leg Lifts

Inner Thigh Squeezes

Leg Press with Band

Or, other moves from the Lower Body Progression 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.
__X_____ YES _______ NO
Flexibility Challenge: Perform all the stretches shown in this Lower Body Stretching Workout or choose any previous flexibility routine and do the exercises after your strength workout.
__X_____ YES _______ NO
Nutritional Challenge: Eat at least one serving of veggies with every meal.
_X______ YES _______ NO
Mind/Body Challenge: Choose three strength training exercises and perform them with very slow, controlled movements, concentrating on the muscles you're working.
__X_____ YES _______ NO
Record your workouts and meals in your journal __X_____ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



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30-Day Fitness Challenge Checklist
Day Twenty-Six
Date_____________________

Active Challenge: Accumulate at least 10 minutes of extra walking today.
_______ YES _______ NO
Exercise Challenge: Part One: Perform two complete circuits of this Low Impact Cardio Blast Workout, or choose any previous cardio challenge or your own workout for a medium-intensity 20-30 minute workout.
Part Two: Perform the exercises detailed in this intermediate/advanced Superset Upper Body Workout, or choose from the following options:

Straight Set Upper Body
Upper Body Progression
Shoulders, Arms & Chest
Any upper body workout of your choice
_______ YES _______ NO
Flexibility Challenge: Perform the stretches detailed in this Total Stretch with Resistance Bands or a routine from this list.. _______ YES _______ NO
Nutritional 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?). Find one small way to make that meal healthier.
_______ YES _______ NO
Mind/Body Challenge: 5-minute vacation - spend 5 minutes today doing something that's relaxing and enjoyable.
_______ YES _______ NO
Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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Day Twenty Six

It's hard to believe we're almost at the end of our challenge, isn't it? My how the time flies when you're busy getting healthy. Today's challenges are going to be tough, so I hope you're ready for them. You have a new cardio workout to try as well as a new (and relaxing) flexibility workout. The strength workout I've recommended is also more advanced than previous challenges, so use your best judgment here and decide if you're ready for it. If not, I've given you some other alternatives. If you'd done all the previous challenges, I have no doubt you'll succeed today as well.

Your Active Challenge
Accumulate at least 10 minutes of extra walking today.
Your Exercise Challenge - Cardio & Upper Body
Part One: Perform two complete circuits of this Low Impact Cardio Blast Workout.
exercise.about.com/library/bllowimpa
ct
cardioblast1.htm


Or, choose any previous cardio challenge or your own workout for a medium-intensity 20-30 minute workout.

Part Two: Perform the exercises detailed in this intermediate/advanced Superset Upper Body Workout.
exercise.about.com/cs/exerciseworkou
ts
/l/blsupersetupper.htm


Other options:
Any upper body workout of your choice

Your Flexibility Challenge
Perform the stretches detailed in this Total Stretch with Resistance Bands after your workout or sometime throughout the day.
exercise.about.com/library/blbandstr
et
ch.htm


As always, feel free to choose any flexibility workout of your choice, either from this list or your own set of exercises.

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?).

You did this challenge back on Day 11, so this should look familiar. You might take some time to go back to that journal entry and read what you wrote then. Compare that to now and ask yourself if you made any improvements since then.

Remember to write down just one thing you could do to improve that meal. Could you use a lighter dressing or sauce or try a lower-calorie soup? Really look at your meal and find just one way to improve it.

Your Mind/Body Challenge - 5 Minute Vacation
Schedule a 5-minute (or more) block of time today and spend that time doing any of the following:
Listen to your favorite song
Watching the sunrise or sunset
Reading your favorite book, website or blog
Stretching
Resting
Doodling
Breathing
Playing with your pet
Think of something relaxing and fun and spend your full five minutes doing it - longer if you can!

Have a great day!

Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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30-Day Fitness Challenge Checklist
Day Twenty-Three
Date: 02.10.08

Active Challenge: Do the following Morning & Evening Yoga workout when you get up and before you go to bed.
_______ YES ___x____ NO
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 follow the following steps:

5 minute warm up
Increase your speed and/or incline to a medium intensity for five minutes. This is your baseline.
Increase speed, incline or resistance even more and push yourself as hard as you can for 45 seconds (to around Level 8-9).
Go back to baseline for five minutes.
Increase intensity for 45 seconds (to around Level 8-9).
Go back to baseline for five minutes.
Increase intensity for 45 seconds (to around Level 8-9).
Go back to baseline for five minutes.
End with an easy cool down for three to five minutes.
Remember, you can always choose one of these Cardio Workouts or your own. ___x____ YES _______ NO
Flexibility Challenge: Perform the following stretches after your cardio workout:

Kneeling Calf Stretch
Piriformis Stretch
Knee to Chest
Lunge Stretch
Kneeling Hamstring Stretch
___x____ YES _______ NO
Nutritional Challenge: For one meal today, take the following steps to slow down your eating:

Put your fork or spoon down between every bite
Completely chew and swallow each bite before preparing the next bite
Take a sip of water between each bite
___x____ YES _______ NO
Mind/Body Challenge: Go to bed 10 minutes early tonight and complete the following bedtime relaxation:

Write in your journal for 3-5 minutes.
For 3-5 minutes, consciously relax each part of your body, starting with your feet
Imagine that each breath drains the tension out of each part of your body until you're completely relaxed.
___x____ YES _______ NO


Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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2/11/08 7:43 P

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Day Twenty Five

Today your challenges are downright easy...well, mostly. Scroll down and take a look at your challenges for the day which include a little standing, a little ab work, a little yoga and a little adjustment of your usual dinnerware. Hopefully, completing each of these challenges will make you feel good about yourself while leaving you stronger, healther and fitter than you were before. Have a great day!

Your Active Challenge - Stand Up
Accumulate at least 15 minutes of standing and/or walking throughout the day.
Some ideas are to stand while: Talking on the phone
Reading
Watching TV
Talking to co-workers
Going through the mail

What could you do standing that you usually do sitting? Look for ideas throughout the day and see how much time you can spend off your keester.

Your Exercise Challenge - Total Core
Spend at least 10 minutes working your abs. You can try this intermediate/advanced Total Core Workout
exercise.about.com/library/bltotalco
re
.htm


which involves exercises using a resistance band and an exercise ball or choose one of the routines listed in the Ab Workouts page.
exercise.about.com/od/abworkouts/Ab_
Ex
ercises_Workouts.htm


You can also do an ab routine with your own exercises or using a video. Try to focus on dynamic moves that work multiple muscles rather than plain old crunches.

Your Flexibility Challenge - Yoga
Do at least 6 (or more) reps of the following yoga exercises anytime throughout the day:
Cat Stretch
Forward Fold
Bridge
Downward Dog to Upward Dog

Other Options:
Do your own yoga workout, video or group fitness class

Your Nutrition Challenge
Use smaller plates and bowls for at least one meal today.
Studies show that, the bigger the plate, the more people eat. Do your own experiment today and get out the smaller versions of your dinnerware to serve your meal. You'll most likely eat less than you usually do.

Your Mind/Body Challenge - Afternoon Slump Buster
If you get tired in the middle of the afternoon, take at least 5-10 minutes and choose two of the following activities to wake yourself up:
Take a short walk
Drink a cup of hot tea
Chew on anything with spearmint (mints, gum, etc.)
Have a tall glass of flavored sparkling water
Walk up and down some stairs
Go outside and take some deep breaths
Work a crossword or other kind of puzzle
Take your dog for an extra walk

Choose as many of these as you like and write in your journal about your experience. Did doing any of these tasks wake you up? If so, try to incorporate some of these ideas into your day to avoid the afternoon slump.



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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30-Day Fitness Challenge Checklist
Day Twenty-Four
Date_____________________

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.
_______ YES _______ NO
Exercise Challenge: Spend 30-60 minutes today doing strength training exercises for the entire body.
Flexibility Challenge: Perform the exercises listed in this Total Body Stretch after your strength training workout or choose a different flexibility workout.
_______ YES _______ NO
Nutritional Challenge: Eat at least one serving of fruit with every meal and snack today.
_______ YES _______ NO
Mind/Body Challenge: Three-minute meditation.
_______ YES _______ NO
Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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Day Twenty Four

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
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.

Your Exercise Challenge - Total Body Strength
Spend 30-60 minutes today doing strength training exercises for the entire body.

You can choose any of the previous workouts or your own. As always, stay within your fitness level...you don't have to do the harder workouts unless you're ready.

Your Flexibility Challenge
Perform the exercises listed in this Total Body Stretch after your strength training workout.
exercise.about.com/cs/flexibility/l/
bl
totalstretch.htm


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
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.

Your Mind/Body Challenge - Three Minute Meditation
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.

Have a great day!

Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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30-Day Fitness Challenge Checklist
Day Twenty-One
Date___10 February

Active Challenge: Sit on an exercise ball for at least 5-10 minutes. Do this at least three times today.
__x_____ YES _______ NO
Exercise Challenge: Part one: Do at least 20 minutes of low-medium intensity cardio exercise.
Part two: Perform 2-3 sets of 12-14 reps of the following upper body exercises:

Pushups
Chest Press
Back Extension on the Ball
Lat Pull with Bands
Seated Overhead Press
Tricep Extension w/ Bands
Bicep Curls
Or, other moves from the Upper Body Progression Workout.
__x_____ YES _______ NO
Flexibility Challenge: Perform the stretches detailed in the Lower Body Stretching Workout after your strength and cardio workout.
__x_____ YES _______ NO
Nutritional Challenge: Junk food makeover. Choose at least one of your favorite junk foods and find a healthier substitute that still leaves you satisfied.
__x_____ YES _______ NO
Mind/Body Challenge: Choose one chore you've been putting off and spend 5-10 minutes doing it.
_______ YES ___x____ NO
Record your workouts and meals in your journal __x_____ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



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30-Day Fitness Challenge Checklist
Day Twenty
Date_8 February_

Active Challenge: Avoid all escalators, elevators, moving walkways, etc. all day.
_______ YES __x_____ NO
Exercise Challenge: Complete the following interval workout with any activity of your choice.
__x_____ YES _______ NO

Flexibility Challenges: Part 1: Stretch for at least 5 minutes after your cardio workout with either this Lower Body Flexibility Workout or this Total Body Stretch

Part 2: Do at least 5 (or more) reps of the following yoga exercises anytime throughout the day:

Cat Stretch
Forward Fold
Bridge
Downward Dog to Upward Dog
OR: Do your own yoga workout, video or group fitness class
_x______ YES _______ NO
Nutritional Challenge: For each meal today, eat the healthiest, most nutrient-dense foods first.
__x_____ YES _______ NO
Mind/Body Challenge: Spend at least two minutes belly-breathing.
_______ YES __x_____ NO
Record your workouts and meals in your journal _x______ YES _______ NO

Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



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30-Day Fitness Challenge Checklist
Day Twenty-Three
Date_____________________

Active Challenge: Do the following Morning & Evening Yoga workout when you get up and before you go to bed.
_______ YES _______ NO
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 follow the following steps:

5 minute warm up
Increase your speed and/or incline to a medium intensity for five minutes. This is your baseline.
Increase speed, incline or resistance even more and push yourself as hard as you can for 45 seconds (to around Level 8-9).
Go back to baseline for five minutes.
Increase intensity for 45 seconds (to around Level 8-9).
Go back to baseline for five minutes.
Increase intensity for 45 seconds (to around Level 8-9).
Go back to baseline for five minutes.
End with an easy cool down for three to five minutes.
Remember, you can always choose one of these Cardio Workouts or your own. _______ YES _______ NO
Flexibility Challenge: Perform the following stretches after your cardio workout:

Kneeling Calf Stretch
Piriformis Stretch
Knee to Chest
Lunge Stretch
Kneeling Hamstring Stretch
_______ YES _______ NO
Nutritional Challenge: For one meal today, take the following steps to slow down your eating:

Put your fork or spoon down between every bite
Completely chew and swallow each bite before preparing the next bite
Take a sip of water between each bite
_______ YES _______ NO
Mind/Body Challenge: Go to bed 10 minutes early tonight and complete the following bedtime relaxation:

Write in your journal for 3-5 minutes.
For 3-5 minutes, consciously relax each part of your body, starting with your feet
Imagine that each breath drains the tension out of each part of your body until you're completely relaxed.
_______ YES _______ NO
Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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Day Twenty Three

You're well over halfway through the challenge and you should be feeling very good about yourself. To celebrate, I have some new challenges for you and I think you'll enjoy them, especially the Mind/Body Challenge which is all about relaxation. As always, feel free to modify any of the challenges to fit your goals and fitness level.

Your Active Challenge
Do the Morning & Evening Yoga workout when you get up and before you go to bed.

This is your third time doing this challenge, so you should have the moves down. Take your time with them and give each move a few breaths to wake yourself up in the morning and relax before you go to bed.

Your Exercise Challenge - Cardio
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 follow the following steps:

Begin with a five minute warm up at a light-medium pace.
Increase your speed and/or incline to a medium intensity (around Level 4-5 on the Perceived Exertion Chart) for five minutes. This is your baseline.
Increase speed, incline or resistance even more and push yourself as hard as you can for 45 seconds (to around Level 8-9).
Go back to baseline for five minutes.
Increase speed, incline or resistance even more and push yourself as hard as you can for 45 seconds (to around Level 8-9).
Go back to baseline for five minutes.
Increase speed, incline or resistance even more and push yourself as hard as you can for 45 seconds (to around Level 8-9).
Go back to baseline for five minutes.
End with an easy cool down for three to five minutes.

Remember, you can always choose one of your own.

Your Flexibility Challenge
Perform the following stretches after your cardio workout:

Kneeling Calf Stretch
Knee to Chest
Lunge Stretch
Kneeling Hamstring Stretch

You can find full descriptions of these exercises at this Lower Body Stretch Workout.

Your Nutrition Challenge - Slow It Down
For one meal today, take the following steps to slow down your eating:

Put your fork or spoon down between every bite
Completely chew and swallow each bite before preparing the next bite

Take a sip of water between each bite
Experts suggest it can take 15-20 minutes for your body to realize it's full - one reason many of us overeat. Eating too quickly can make it difficult to know when it's time to stop eating. By slowing things down and concentrating on each bite, you'll appreciate your meal and learn your body's cues for when it's full.

Your Mind/Body Challenge - Bedtime Relaxation
Go to bed 10 minutes early tonight and complete the following bedtime relaxation:

Write in your journal for 3-5 minutes. Write about anything you like - how your day was, how you feel, what you plan on doing tomorrow, etc.

Lie down and stretch out so that you're completely relaxed.
Begin to breathe deeply and slowly. With each exhale, consciously relax each part of your body, starting with your feet:
Relax your feet and ankles
Relax your knees, calves and shins
Relax your thighs and glutes
Relax your belly and lower back
Relax your chest and shoulders
Relax your neck
Relax your jaw and throat
Relax your forehead and eyes
Imagine that each breath drains the tension out of each part of your body until you're completely relaxed.

Have a great day!

Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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30-Day Fitness Challenge Checklist
Day Twenty-Two
Date_____________________

Active Challenge: Accumulate at least 20 extra minutes of walking today.
_______ YES _______ NO
Exercise Challenge: Part One: Lower Body: Perform 2-3 sets of 12-14 reps of the following upper body exercises:

Ball Squats

Lunges

Deadlifts

Bent Over Leg Lifts

Inner Thigh Squeezes

Leg Press with Band

Or, other moves from the Lower Body Progression 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.
_______ YES _______ NO
Flexibility Challenge: Perform all the stretches shown in this Lower Body Stretching Workout or choose any previous flexibility routine and do the exercises after your strength workout.
_______ YES _______ NO
Nutritional Challenge: Eat at least one serving of veggies with every meal.
_______ YES _______ NO
Mind/Body Challenge: Choose three strength training exercises and perform them with very slow, controlled movements, concentrating on the muscles you're working.
_______ YES _______ NO
Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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Day Twenty Two

Today's challenges involve plenty of activities you've seen in previous challenges - extra walking, lifting weights, eating more vegetables and concentrating all your energy and focus on some of your strength exercises. Take a moment today to think about these challenges and what they mean to you. Do they add to your life and make you feel good about yourself? Do they feel extra challenging today or are you starting to get used to pushing your limits?

Your Active Challenge
Accumulate at least 20 extra minutes of walking today.

You can take a 20-minute walk or break it up throughout the day by:

Taking the stairs
Walking around the building at work
Walking around the block at home
Walking while you talk on the phone
Keep track of the time each time you get up to walk around and record it in your journal.

Your Exercise Challenge - Lower Body & Abs
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.
exercise.about.com/library/bllowerbo
dy
progression.htm


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.

exercise.about.com/od/abworkout1/Ab_
Wo
rkouts.htm


Your Flexibility Challenge
Perform all the stretches shown in one of these Lower Body Stretching Workouts.
exercise.about.com/od/lowerbodyworko
ut
s/Lower_Body_Workouts.htm


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
Eat at least one serving of veggies with every meal.

(You get a pass for breakfast if veggies are hard to stomach in the morning)

You did this challenge way back on Day Two, so remember these ideas for getting more veggies throughout the day:

Add them to your sandwich. Adding lettuce, tomatoes, cucumbers, etc. is a great way to sneak in veggies.
Add them to your pizza. I'm not saying you should have pizza, but if you're already planning on it, add a healthy dose of veggies and go easy on the cheese.

Bring cut veggies to work with you and dip them in light dressing for a snack.
Order a salad (dressing on the side) with your lunch or dinner and eat it before you eat anything else.
Buy frozen veggies and wok them for a few minutes, drizzle them with some ginger or soy sauce and have that as a side dish for lunch or dinner.
Remember, you can do whatever like, just make sure that every meal (except breakfast) has at least one serving of vegetables.

Your Mind/Body Challenge
Choose three strength training exercises and perform them with very slow, controlled movements, concentrating on the muscles you're working.
You did this challenge back on Day Eighteen, so this should be familiar to you. Remember, for the three moves you choose, turn off the TV or your MP3 player (or any other distractions), and do the following:

Slow each rep down so that you're lifting 4 counts up and 4 counts down.
During each part of the move, concentrate on the muscles you're working. Feel them contract and lengthen as you go through each part of the exercise.
Don't count your reps, simply keep going until you no longer have good form.
After each exercise, take a moment to write about the experience in your journal. What exercises did you focus on and where did you feel it? Did the exercises feel different when you slowed down and concentrated?

Have a great day!

Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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30-Day Fitness Challenge Checklist
Day Nineteen
Date__6 February_

Active Challenge: Set an alarm to go off every 60 minutes. Take at least one minute to stand up and stretch your entire body.
__x_____ YES _______ NO
Exercise Challenge: Accumulate at least 30 minutes of light-medium cardio exercise.
__x_____ YES _______ NO
Flexibility Challenge: Perform the following stretches at least twice today.

Dynamic Standing Cat Stretch
Calf Stretch
Torso Stretch
Back Stretch
Neck Stretch
__x_____ YES _______ NO
Nutritional Challenge: Think of at least one person you know who eats a healthy diet and ask them one question - What's the most important thing you do each day to stay on track with your eating?
__x_____ YES _______ NO
Mind/Body Challenge: One-Minute Vacation.
__x_____ YES _______ NO
Record your workouts and meals in your journal __x_____ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



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30-Day Fitness Challenge Checklist
Day Twenty
Date: 02.06.08

Active Challenge: Avoid all escalators, elevators, moving walkways, etc. all day.
_______ YES ___x____ NO No need, parked furthers away for entrances.

Exercise Challenge: Complete the following interval workout with any activity of your choice.
_______ YES ___x____ NO

Flexibility Challenges: Part 1: Stretch for at least 5 minutes after your cardio workout with either this Lower Body Flexibility Workout or this Total Body Stretch

Part 2: Do at least 5 (or more) reps of the following yoga exercises anytime throughout the day:

Cat Stretch
Forward Fold
Bridge
Downward Dog to Upward Dog
OR: Do your own yoga workout, video or group fitness class
___x____ YES _______ NO
Nutritional Challenge: For each meal today, eat the healthiest, most nutrient-dense foods first.
___x____ YES _______ NO
Mind/Body Challenge: Spend at least two minutes belly-breathing.
___x____ YES _______ NO


Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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30-Day Fitness Challenge Checklist
Day Twenty-One
Date_____________________

Active Challenge: Sit on an exercise ball for at least 5-10 minutes. Do this at least three times today.
_______ YES _______ NO
Exercise Challenge: Part one: Do at least 20 minutes of low-medium intensity cardio exercise.
Part two: Perform 2-3 sets of 12-14 reps of the following upper body exercises:

Pushups
Chest Press
Back Extension on the Ball
Lat Pull with Bands
Seated Overhead Press
Tricep Extension w/ Bands
Bicep Curls
Or, other moves from the Upper Body Progression Workout.
_______ YES _______ NO
Flexibility Challenge: Perform the stretches detailed in the Lower Body Stretching Workout after your strength and cardio workout.
_______ YES _______ NO
Nutritional Challenge: Junk food makeover. Choose at least one of your favorite junk foods and find a healthier substitute that still leaves you satisfied.
_______ YES _______ NO
Mind/Body Challenge: Choose one chore you've been putting off and spend 5-10 minutes doing it.
_______ YES _______ NO
Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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Day Twenty One

If you're ready to begin today's challenges, scroll down and take a look at what's in store for you. Most of the challenges will look familiar to you so, if you were able to follow them before, you know you can follow them now too. As always, please feel free to create your own challenges if these don't work for you. Remember...this is YOUR challenge, so make it work for you.

Your Active Challenge
Sit on an exercise ball for at least 5-10 minutes. Do this at least three times today.
You can do this while working, watching TV, reading, etc. If you don't have an exercise ball, spend 5-10 minutes standing rather than sitting three times throughout the day.

Your Exercise Challenge - Strength & Cardio
Part one: Do at least 20 minutes of low-medium intensity cardio exercise.

Begin with a warm up, then increase your intensity (either by going faster, higher or increasing resistance) so that you're at a level 4-5 on the this perceived exertion scale. Continue at a steady pace for 20 or more minutes.

Part two:
Either before or after your cardio (or at a different time today), perform 2-3 sets of 12-14 reps of the following upper body exercises, using enough weight that you can ONLY complete the desired number of reps.

Pushups
Chest Press
Back Extension on the Ball
Lat Pull with Bands
Seated Overhead Press
Tricep Extension w/ Bands
Bicep Curls

You can find details as well as substitutions for these moves at this Upper Body Progression Workout.
exercise.about.com/library/blupperbo
dy
progression.htm


Your Flexibility Challenge
Perform the stretches detailed in the Lower Body Stretching Workout after your strength and cardio workout.
exercise.about.com/cs/flexibility/l/
bl
stretch.htm


Do each stretch at least once and hold for 15-30 seconds. If you have time, go through the stretches two or three times.

Your Nutrition Challenge - Junk Food Makeover
In your food journal, make a list of all the junk foods (candy, chips, soda, etc.) you eat on a regular basis. Choose one and find a healthier subsitute.

These days, you can find a number of healthier options that have less calories, fat and sugar but still leave you satisfied. Some ideas:

Replace regular chips with baked chips or soy chips.
Replace ice cream with frozen yogurt or sorbet
Replace full-fat cookies with fig newtons
Replace soda with flavored sparkling water
The next time you go to the store, make a note of the substitution on your grocery list and promise yourself you'll try this new substitute for at least two weeks. Remember, even these healthier substitutes often have more sugar and fat than you may need in your diet, so pay attention to your portion sizes and have just a little to satisfy your cravings.

Your Mind/Body Challenge
Choose one chore you've been putting off and spend 5-10 minutes doing it.

You did this challenge back on Day Eleven, so this should look familiar to you. Make a list of tasks and choose one or use one of these ideas:

Clean out the junk drawer
Clean out the closet and gather old clothes for charity
Clean a drawer in your office
Organize photos for your photo album
Do your filing
Throw out old magazines and newspapers you haven't had time to read
Write a letter to you mom, grandma or other family member

Have a great day!

Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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2/5/08 7:44 P

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30-Day Fitness Challenge Checklist
Day Nineteen
Date__02.04.08

Active Challenge: Set an alarm to go off every 60 minutes. Take at least one minute to stand up and stretch your entire body.
_______ YES ___x____ NO
Exercise Challenge: Accumulate at least 30 minutes of light-medium cardio exercise.
___x____ YES _______ NO
Flexibility Challenge: Perform the following stretches at least twice today.

Dynamic Standing Cat Stretch
Calf Stretch
Torso Stretch
Back Stretch
Neck Stretch
_______ YES ___x____ NO
Nutritional Challenge: Think of at least one person you know who eats a healthy diet and ask them one question - What's the most important thing you do each day to stay on track with your eating?
_______ YES ___x____ NO
Mind/Body Challenge: One-Minute Vacation.
___x____ YES _______ NO
Record your workouts and meals in your journal ___x____ YES _______ NO


Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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30-Day Fitness Challenge Checklist
Day Twenty
Date_____________________

Active Challenge: Avoid all escalators, elevators, moving walkways, etc. all day.
_______ YES _______ NO
Exercise Challenge: Complete the following interval workout with any activity of your choice.
_______ YES _______ NO

Flexibility Challenges: Part 1: Stretch for at least 5 minutes after your cardio workout with either this Lower Body Flexibility Workout or this Total Body Stretch

Part 2: Do at least 5 (or more) reps of the following yoga exercises anytime throughout the day:

Cat Stretch
Forward Fold
Bridge
Downward Dog to Upward Dog
OR: Do your own yoga workout, video or group fitness class
_______ YES _______ NO
Nutritional Challenge: For each meal today, eat the healthiest, most nutrient-dense foods first.
_______ YES _______ NO
Mind/Body Challenge: Spend at least two minutes belly-breathing.
_______ YES _______ NO
Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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Day Twenty

Day 20 offers you a few challenges you'll probably recognize as well as some new ideas for focusing on that healthy new lifestyle you're working towards. You'll recognize the active challenge as well as the flexibility challenge...but, I hope you're ready for your exercise challenge because you have a tough assignment in today's interval workout. Take some time to read through the challenges and plan out exactly how you'll tackle them. Don't forget to record everything in your journal and to fill out your daily checklist to keep track of everything you accomplish.

Your Active Challenge
Avoid all escalators, elevators, moving walkways, short distant parking spaces 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 - Interval Training

Complete the following interval workout with any activity of your choice.
Begin with a 5-10 minute warm up at an easy pace.
For 30 seconds: Increase the intensity (speed, incline or both) until you're working at around Level 8 or 9 on the Perceived Exertion Chart.
For 1 minute: Lower the intensity back down to a Level 4 or 5.
Repeat steps 2 and 3 six times (total time: 9 minutes)
For 3 minutes: Exercise at a medium pace (Level 5-6)
For 1 minute: Increase the intensity (speed, incline or both) until you're working at around Level 7-8.
For 1 minute: Lower the intensity back down to a Level 4 or 5.
Repeat steps 6 and 7 six times (total time: 12 minutes)
For 3 minutes: Exercise at a medium pace (Level 5-6)
Cool down for 3-5 minutes of light activity.

This is an advanced interval workout so feel free to adjust the time and intensity as needed to fit your fitness level.

Your Flexibility Challenge
Part one: Stretch for at least 5 minutes after your cardio workout.

Your options:
Lower Body Stretches
Total Body Stretch

Part 2: Do at least 5 (or more) reps of the following yoga exercises anytime throughout the day:
Cat Stretch
Forward Fold
Bridge
Downward Dog to Upward Dog

Other Options:
Do your own yoga workout, video or group fitness class

Your Nutrition Challenge
For each meal today, eat the healthiest, most nutrient-dense foods first.

Your first step here is to, of course, make sure you actually have some healthy, nutrient-dense foods for each of your meals. These types of foods can include:

Salads
Healthy soups
Fruit
Vegetables
These kinds of nutrient-dense foods are great because they give you more nutrition for less calories. They also help fill you up, since many of these types of foods are also high in fiber - if you're full on healthy stuff, you'll be less likely to eat unhealthier choices.

Your Mind/Body Challenge
Spend at least two minutes belly-breathing.
Belly breathing is a great way to relax, bring more oxygen into the body and wake you up when you're feeling stressed or tired.

Sit in a comfortable chair with good posture and close your eyes.
Breathe in through your nose, expanding your belly as you inhale. Focus on bringing air into the belly rather than the chest.
Breathe out through your mouth, exhaling until all the air is gone.
Continue, taking slow even breaths, for at least two minutes.

Have a great day!

Edited by: CHRISTIE2007 at: 2/5/2008 (19:42)
Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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30-Day Fitness Challenge Checklist
Day Eighteen
Date___5 February__

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.
_______ YES __x_____ NO
Exercise Challenge: Spend 30-60 minutes today doing strength training exercises for the entire body, either a previous workout from the Total Body for Beginners, Special Situations section or one of the following workouts:

Total Body Workout (Intermediate)
Total Body Strength, Balance & Stability (Int/Adv)
Total Body Challenge - Supersets
__x_____ YES _______ NO
Flexibility Challenge: Perform the exercises listed in this Total Body Stretch after your strength training workout
___x____ YES _______ NO
Nutritional Challenge: For one meal or snack, take your time by chewing each bite slowly and putting your fork down between each bite.
_______ YES __x_____ NO
Mind/Body Challenge: Choose three strength training exercises and perform them with very slow, controlled movements, concentrating on the muscles you're working.
__x_____ YES _______ NO
Record your workouts and meals in your journal __x_____ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



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30-Day Fitness Challenge Checklist
Day Nineteen
Date_____________________

Active Challenge: Set an alarm to go off every 60 minutes. Take at least one minute to stand up and stretch your entire body.
_______ YES _______ NO
Exercise Challenge: Accumulate at least 30 minutes of light-medium cardio exercise.
_______ YES _______ NO
Flexibility Challenge: Perform the following stretches at least twice today.

Dynamic Standing Cat Stretch
Calf Stretch
Torso Stretch
Back Stretch
Neck Stretch
_______ YES _______ NO
Nutritional Challenge: Think of at least one person you know who eats a healthy diet and ask them one question - What's the most important thing you do each day to stay on track with your eating?
_______ YES _______ NO
Mind/Body Challenge: One-Minute Vacation.
_______ YES _______ NO
Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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Day Nineteen

Today you have a few new challenges to try, but nothing you can't handle. Your active challenge has you doing a simple stretch throughout the day and your exercise challenge is a bit of light cardio. You'll enjoy the flexibility exercises (which you've seen before) and you'll also enjoy the mind/body challenge, which is a short vacation for the mind. Don't forget to fill out your checklist and write down everything you're doing in your exercise/food journal. If you've made it this far and stayed on track with the challenges, congratulations!

Your Active Challenge
Set an alarm to go off every 60 minutes. Take at least one minute to stand up and stretch your entire body.

Begin by reaching the arms up towards the sky and look up at your hands. Feel a gentle stretch down your arms and into your chest and belly. Hold for 20-30 seconds and then reach back slightly before rounding forward, resting the hands on the thighs. Round the back up towards the sky, drop the head and feel the stretch across your back.

Your Exercise Challenge - Light Cardio
Accumulate at least 30 minutes of light-medium cardio exercise.

The idea here is an easy workout where you stay in your comfort zone while still moving your body. A great choice would be brisk walking, swimming or a nice bike ride. Remember, you can split this up or do it all at once.

Your Flexibility Challenge
Perform the following stretches at least twice today.
Hold each static stretch for 15-30 seconds and do 10-12 reps of the dynamic stretches.

Dynamic Standing Cat Stretch
Calf Stretch
Torso Stretch
Back Stretch
Neck Stretch

Your Nutrition Challenge - Ask Around
Think of at least one person you know who eats a healthy diet and ask them one question - What's the most important thing you do each day to stay on track with your eating?

You may not know it, but some of the best resources for being healthy and losing weight are all around you - people who've done what you're doing right now: making healthy choices. Take the answer(s) you get and write them down in your food journal. Are you already following their advice or do you have a new trick to try?

Your Mind/Body Challenge
One-Minute Vacation
Find a quiet place where you can sit and close your eyes. Breathe deeply and slowly as you visualize your favorite place in the world. Picture yourself there and conjure up all the details - how you feel, what you're wearing, what you see, hear and smell. Stay there for at least one minute.

Have a great day!

Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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30-Day Fitness Challenge Checklist
Day Seventeen
Date__3 February_

Active Challenge: Do the following Morning & Evening Yoga workout when you get up and before you go to bed.
_______ YES _x______ NO Just Evening
Exercise Challenge: Do 35-50 minutes (altogether or split throughout the day) of steady-state, medium-intensity cardio.
___x____ YES _______ NO
Flexibility Challenge: Perform the stretching exercises listed in this Relaxing Stretch on the Ball or choose your own stretching exercises or other flexibility workouts.
__x_____ YES _______ NO
Nutritional Challenge: Reduce your portion sizes for at least one meal
____x___ YES _______ NO
Mind/Body Challenge: For at least 3 minutes, stretch out on the floor or bed in 'Corpse Pose'
__x_____ YES _______ NO
Record your workouts and meals in your journal __x_____ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



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30-Day Fitness Challenge Checklist
Day Eighteen
Date_____________________

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.
_______ YES _______ NO
Exercise Challenge: Spend 30-60 minutes today doing strength training exercises for the entire body, either a previous workout from the Total Body for Beginners, Special Situations section or one of the following workouts:

Total Body Workout (Intermediate)
Total Body Strength, Balance & Stability (Int/Adv)
Total Body Challenge - Supersets
_______ YES _______ NO
Flexibility Challenge: Perform the exercises listed in this Total Body Stretch after your strength training workout
_______ YES _______ NO
Nutritional Challenge: For one meal or snack, take your time by chewing each bite slowly and putting your fork down between each bite.
_______ YES _______ NO
Mind/Body Challenge: Choose three strength training exercises and perform them with very slow, controlled movements, concentrating on the muscles you're working.
_______ YES _______ NO
Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in


Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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Day Eighteen

As the 18th day of the fitness challenge begins, this is a great time ask yourself how you're doing. Do you feel good about the challenges you've tackled or do you feel you could do more? While pondering that question, get started on today's challenges which will help you build some strength, focus on what you're doing and take some time to enjoy the little things in life.

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.

Is this challenge starting to look familiar? This is the third time you've done this one, so it should be getting a little easier. Be sure to do this challenge all day, if you can.

Your Exercise Challenge - Strength
Spend 30-60 minutes today doing strength training exercises for the entire body.

You can choose any of the previous workouts. As always, stay within your fitness level...you don't have to do the harder workouts unless you're ready.

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.

Your Nutrition Challenge - Savor your food
For one meal or snack, take your time by chewing each bite slowly and putting your fork down between each bite.

By slowing down, you allow yourself time to savor your food. Eating slowly also helps your body provide appropriate cues for when you're full, which can help cut down on eating too much.

Your Mind/Body Challenge
Choose three strength training exercises and perform them with very slow, controlled movements, concentrating on the muscles you're working.
This mind/body challenge is all about paying attention - something we often don't do when we exercise, especially when it comes to strength training. For many of us, lifting weights feels uncomfortable. Our muscles burn, the weight starts to feel even heavier than it is and it becomes harder and harder to complete each rep with good form. But it's just that discomfort, that challenge, that helps us become stronger.

To do this challenge, pick any three exercises from the workouts offered above or from your own strength workout. For those three moves, turn off the TV or your MP3 player (or any other distractions), and do the following:

Slow each rep down so that you're lifting 4 counts up and 4 counts down.

During each part of the move, concentrate on the muscles you're working. Feel it contract and lengthen as you go through each part of the exercise. Don't count your reps, simply keep going until you no longer have good form.

After each exercise, take a moment to write about the experience in your journal. What exercises did you focus on and where did you feel it? Did the exercises feel different when you slowed down and concentrated?

Have a Great Day!

Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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30-Day Fitness Challenge Checklist
Day Sixteen
Date__2 February_

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)
_______ YES __x_____ NO
Exercise Challenge: Spend 20-30 minutes doing lower body exercises for the glutes, hips and thighs, choosing your own routine or one of the following workouts:

Hips, Butt & Thigh Workout
Short Lower Body Workout
Lower Body Supersets (more advanced)
Basic Exercises for the Lower Body
__x_____ YES _______ NO
Flexibility Challenge: Perform the stretches detailed in this Lower Body Flexibility Workout after your strength workout, OR
Choose your own exercises or any of these Flexibility Workouts.
__x_____ YES _______ NO
Nutritional Challenge: For at least one meal today, measure each food you eat and record the numbers in your food journal.
_______ YES __x_____ NO
Mind/Body Challenge:
2-minute relaxation
___x____ YES _______ NO
Record your workouts and meals in your journal __x_____ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



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30-Day Fitness Challenge Checklist

Day Fifteen
Date_1 February__

Active Challenge:
Accumulate at least 10 minutes of extra walking today.
__x_____ YES _______ NO
Exercise Challenge:
Rest.
__x_____ YES _______ NO
Flexibility Challenges:
Take 3-5 minutes to perform the exercises in the Seated Stretch Workout
___x____ YES _______ NO
Nutritional Challenge:
Check in with yourself.
_______ YES ___x____ NO
Mind/Body Challenge:
Reward yourself.
_______ YES ___x____ NO
Record your workouts and meals in your journal _x______ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



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2/1/08 4:36 P

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30-Day Fitness Challenge Checklist

Day Fifteen
Date: 01.31.08

Active Challenge:
Accumulate at least 10 minutes of extra walking today.
___x____ YES _______ NO
Exercise Challenge:
Rest.
___x____ YES _______ NO
Flexibility Challenges:
Take 3-5 minutes to perform the exercises in the Seated Stretch Workout
___x____ YES _______ NO
Nutritional Challenge:
Check in with yourself.
___x____ YES _______ NO
Mind/Body Challenge:
Reward yourself.
_______ YES ____x___ NO
Record your workouts and meals in your journal ___x____ YES _______ NO


Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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30-Day Fitness Challenge Checklist
Day Seventeen
Date_____________________

Active Challenge: Do the following Morning & Evening Yoga workout when you get up and before you go to bed.
_______ YES _______ NO
Exercise Challenge: Do 35-50 minutes (altogether or split throughout the day) of steady-state, medium-intensity cardio.
_______ YES _______ NO
Flexibility Challenge: Perform the stretching exercises listed in this Relaxing Stretch on the Ball or choose your own stretching exercises or other flexibility workouts.
_______ YES _______ NO
Nutritional Challenge: Reduce your portion sizes for at least one meal
_______ YES _______ NO
Mind/Body Challenge: For at least 3 minutes, stretch out on the floor or bed in 'Corpse Pose'
_______ YES _______ NO
Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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2/1/08 4:34 P

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Day Seventeen

Can you believe you're already on day seventeen? Or maybe it feels like day one hundred...if so, take a deep breath and remember that you're in charge. The idea is for you to push past self-imposed limits...this shouldn't feel like torture.

That said, your challenges today involve some challenges you've seen before as well as a couple of new things for you to try. Do your best and always modify anything that doesn't work for you.

Your Active Challenge
Do the following Morning & Evening Yoga workout when you get up and before you go to bed.
These moves should take you about 5 minutes or maybe a bit more and are great for both waking up the body and relaxing you before bed.

Your Exercise Challenge
Do 35-50 minutes (altogether or split throughout the day) of steady-state, medium-intensity cardio.
The idea is to work at a level just out of your comfort zone, or at around Level 5 on this perceived exertion scale.

Remember, if you can't do 35-50 minutes, do as much as you can and make a note in your journal so you can do more next time.

Your Flexibility Challenge
Perform your own stretching exercise or other flexibility workout.

Your Nutrition Challenge
Reduce your portion sizes for at least one meal.
For this challenge, you'll need the numbers you got from measuring your meal in yesterday's challenge. Today, you'll again measure each part of your meal and, this time, reduce each portion...how much is up to you. It can be a little or a lot, just make sure you're eating less than you did the day before.

If this challenge doesn't work for you (either because your portions were healthy or you're eating a different meal), feel free to do a previous challenge or come up with your own nutritional challenge.

Your Mind/Body Challenge - Play Dead
For at least 3 minutes, stretch out on the floor or bed in 'Corpse Pose'.

To do this, Lie on your back with legs and arms out a comfortable distance from the body. Let your feet flop out and relax your fingers. Close your eyes and relax the muscles round each eye as you breath deeply. Starting at your feet, consciously relax each part of your body, letting all your tension go as you breathe.

Have a great day!

Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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1/31/08 11:45 A

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30-Day Fitness Challenge Checklist
Day Sixteen
Date_____________________

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)
_______ YES _______ NO
Exercise Challenge: Spend 20-30 minutes doing lower body exercises for the glutes, hips and thighs, choosing your own routine or one of the following workouts:

Hips, Butt & Thigh Workout
Short Lower Body Workout
Lower Body Supersets (more advanced)
Basic Exercises for the Lower Body
_______ YES _______ NO
Flexibility Challenge: Perform the stretches detailed in this Lower Body Flexibility Workout after your strength workout, OR
Choose your own exercises or any of these Flexibility Workouts.
_______ YES _______ NO
Nutritional Challenge: For at least one meal today, measure each food you eat and record the numbers in your food journal.
_______ YES _______ NO
Mind/Body Challenge:
2-minute relaxation
_______ YES _______ NO
Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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1/31/08 11:43 A

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Day Sixteen

Hopefully you're ready to go and feeling energetic after yesterday's rest day. If so, there are some new challenges for you today and I think you'll enjoy them...well, some of them at least. The active challenge is for any TV-watchers out there so, if you don't watch TV, you may need to come up with your own challenge here. For your exercise challenge, you'll be focusing on lower body exercises. I've given you some workout choices but please do what works for you. You may find the nutritional challenge a bit difficult because you'll be measuring out your foods. Don't worry - you only have to do it for one meal...you can handle that, right? You'll enjoy the short mind/body challenge which should leave you feeling a bit refreshed. If you're ready, let's get started.

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)

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 - Strength
Spend 20-30 minutes doing lower body exercises for the glutes, hips and thighs.
You can choose from the following lower body workouts

Short Lower Body Workout
exercise.about.com/cs/exerciseworkou
ts
/l/bllowerbody2.htm


Basic Exercises for the Lower Body
exercise.about.com/cs/butthipsthighs
/l
/aa040201b.htm


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.
exercise.about.com/cs/flexibility/l/
bl
stretch.htm


You can also choose your own exercises or any of these Flexibility Workouts.

Your Nutrition Challenge
For at least one meal today, measure each food you eat and record the numbers in your food journal.
Use whatever tools you have available - measuring cups, spoons, a food scale, etc. and carefully determine how much of each food you're eating. Next to each item, write down the serving size and the amount of calories in each serving according to food labels. Looking at those numbers, are you surprised? Are you eating more or less than you thought? Could you eat a bit less and still be satisfied? Answer these questions in your journal for future reference.

Your Mind/Body Challenge
Take at least two minutes to do the following relaxation:

Sit in a chair with your back straight and feet flat on the floor.

Close your eyes, if you can, and shrug the shoulders up towards the ears as high as you can.
Hold for 2 seconds and release.
Repeat the shoulder shrugs five times.
Slowly roll the shoulders backwards three times.
Roll the shoulders forwards three times.
Take five slow, deep breaths, feeling your belly expand with each inhale and contract with each exhale.
Use each exhale to ease any tension in your shoulders, neck and forehead

Have a great day!

Edited by: CHRISTIE2007 at: 1/31/2008 (11:43)
Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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1/31/08 9:40 A

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30-Day Fitness Challenge Checklist
Day Fourteen
Date__31 January

Active Challenge:
Sit on an exercise ball for at least 5-10 minutes today.
__x_____ YES _______ NO

Exercise Challenge:
Part one: Do at least 20 minutes of medium-high intensity cardio exercise, alternating 3 minutes of medium-intensity cardio with 1 minute of high intensity cardio.

Part two: Perform 1-3 sets of 12-16 reps of the following upper body exercises:

Pushups
Chest Press
Back Extension on the Ball
Lat Pull with Bands
Seated Overhead Press
Tricep Extension w/ Bands
Bicep Curls
Or, other moves from the Upper Body Progression Workout.
__x_____ YES _______ NO

Flexibility Challenges:
At least 5 Minutes of Stretching after cardio
__x_____ YES _______ NO
Complete the Seated Stretching Routine
Or the following stretches:

Neck Stretches
Back Stretch
Trunk Twist
Shoulder Stretch
Lower Back Stretch
___x____ YES _______ NO

Nutritional Challenge:
Change your eating habits for one day.
_______ YES __x_____ NO

Mind/Body Challenge:
One-minute meditation.
__x_____ YES _______ NO

Record your workouts and meals in your journal __x_____ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



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1/30/08 7:13 P

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30-Day Fitness Challenge Checklist
Day Thirteen
Date_30 January

Active Challenge:
Accumulate at least 15 minutes of extra walking today.
__x_____ YES _______ NO
Exercise Challenge:
Do a steady, light-medium cardio workout for at least 20 minutes...more if you can.
__x_____ YES _______ NO
Flexibility Challenge:
Perform the following stretches at least twice today.
Dynamic Standing Cat Stretch
Hanging Back Stretch
Warrior I
Spine Twist
Seated Hamstring Stretch
Quad Stretch
OR
Choose a different flexibility workout.
__x_____ YES _______ NO
Nutritional Challenge:
Examine your eating habits and diet and determine if there's a new way of eating you can try for one day.
_______ YES ___x____ NO
Mind/Body Challenge:
3-Minute Total Relaxation
_______ YES __x_____ NO
Record your workouts and meals in your journal __x_____ YES _______ NO


Edited by: ILOVEROSES at: 1/30/2008 (19:52)
Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



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1/30/08 1:28 P

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30-Day Fitness Challenge Checklist
Day Fourteen
Date: 01.29.08

Active Challenge:
Sit on an exercise ball for at least 5-10 minutes today.
_______ YES ___x____ NO

Exercise Challenge:
Part one: Do at least 20 minutes of medium-high intensity cardio exercise, alternating 3 minutes of medium-intensity cardio with 1 minute of high intensity cardio.

Part two: Perform 1-3 sets of 12-16 reps of the following upper body exercises:

Pushups
Chest Press
Back Extension on the Ball
Lat Pull with Bands
Seated Overhead Press
Tricep Extension w/ Bands
Bicep Curls
Or, other moves from the Upper Body Progression Workout.
_______ YES ___x____ NO Only Walked, no Upper body workout

Flexibility Challenges:
At least 5 Minutes of Stretching after cardio
___x____ YES _______ NO
Complete the Seated Stretching Routine
Or the following stretches:

Neck Stretches
Back Stretch
Trunk Twist
Shoulder Stretch
Lower Back Stretch
_______ YES ___x____ NO

Nutritional Challenge:
Change your eating habits for one day.
__x_____ YES _______ NO

Mind/Body Challenge:
One-minute meditation.
___x____ YES _______ NO

Record your workouts and meals in your journal ___x____ YES _______ NO


Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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30-Day Fitness Challenge Checklist

Day Fifteen
Date_____________________

Active Challenge:
Accumulate at least 10 minutes of extra walking today.
_______ YES _______ NO
Exercise Challenge:
Rest.
_______ YES _______ NO
Flexibility Challenges:
Take 3-5 minutes to perform the exercises in the Seated Stretch Workout
_______ YES _______ NO
Nutritional Challenge:
Check in with yourself.
_______ YES _______ NO
Mind/Body Challenge:
Reward yourself.
_______ YES _______ NO
Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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Day Fifteen

If you've made it this far, congratulations! I know it's not easy staying on track day after day, but that's what it takes if you really want to get healthy.

Today is your chance to sit back, take stock of how far you've come and reward yourself for all your hard work. The challenges are all very easy today, so enjoy this break and gather your energy for your new challenges tomorrow.

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.

Your Exercise Challenge
Rest.
You have no structured routines today except for some light stretching, so take some time to rest your body.

Your Flexibility Challenge
Take 3-5 minutes to perform the exercises in the Seated Stretch Workout.

Your Nutrition Challenge
Check in with yourself.
Take at least five minutes today to flip through your journal and checklists, reading through all of the nutrition challenges you've completed. Write down the hardest challenge you've experienced so far and the easiest. Keep this information handy for future challenges.

Your Mind/Body Challenge
Reward yourself.
Take at least five minutes today and think or write about what you've accomplished so far in the 30-day challenge. Then make a list of five things you could do to reward yourself for your hard work. Choose one thing from that list and either do it today or make plans for doing it in the future. Some ideas:

Schedule a massage for next week
Download a new song for your MP3 player
Buy a book or magazine you've been wanting to read
Rent your favorite movie for an afternoon treat
Sleep in one morning
Go to bed early one night

Have a great day!


Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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30-Day Fitness Challenge Checklist
Day Twelve
Date__29 January

Active Challenge:
Park in the furthest parking space from the door.
_x______ YES _______ NO

Exercise Challenge:
Take at least 5-10 minutes to do the exercises shown in this Core Workout or do 1-3 sets of 16 reps of your own routine
__x_____ YES _______ NO

Flexibility Challenge:
At least three times today, perform the stretches shown in the Seated Stretch workout.
OR:
Your own flexibility routine
_______ YES __x_____ NO

Nutritional Challenge:
Try at least one fruit or vegetable you've never tried before.
_______ YES __x_____ NO

Mind/Body Challenge:
Think of one activity you really enjoy but rarely get to do and set aside at least 5 minutes today to do it.
__x_____ YES _______ NO

Record your workouts and meals in your journal __x_____ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



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1/28/08 7:20 P

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30-Day Fitness Challenge Checklist

Day Eleven
Date__28 January

Active Challenge:
Avoid all escalators, elevators, moving walkways, etc.
__x_____ YES _______ NO

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.
____x___ YES _______ NO

Flexibility Challenges:
Do the exercises in this Yoga Workout after your cardio workout and at least one more time during the day. _once only______ YES _______ NO

Nutritional 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?). Find one small way to make that meal healthier.
_______ YES __x_____ NO

Mind/Body Challenge:
Choose one chore you've been putting off and spend 5-10 minutes doing it.
_______ YES __x_____ NO

Record your workouts and meals in your journal __x_____ YES _______ NO


Ania from Australia


"I am what I am today because of the choices I made yesterday, and because of that I choose to be something different tomorrow".
~ Kenn Kihiu



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CHRISTIE2007's Photo CHRISTIE2007 Posts: 13,323
1/28/08 4:44 P

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30-Day Fitness Challenge Checklist
Day Fourteen
Date_____________________

Active Challenge:
Sit on an exercise ball for at least 5-10 minutes today.
_______ YES _______ NO

Exercise Challenge:
Part one: Do at least 20 minutes of medium-high intensity cardio exercise, alternating 3 minutes of medium-intensity cardio with 1 minute of high intensity cardio.

Part two: Perform 1-3 sets of 12-16 reps of the following upper body exercises:

Pushups
Chest Press
Back Extension on the Ball
Lat Pull with Bands
Seated Overhead Press
Tricep Extension w/ Bands
Bicep Curls
Or, other moves from the Upper Body Progression Workout.
_______ YES _______ NO

Flexibility Challenges:
At least 5 Minutes of Stretching after cardio
_______ YES _______ NO
Complete the Seated Stretching Routine
Or the following stretches:

Neck Stretches
Back Stretch
Trunk Twist
Shoulder Stretch
Lower Back Stretch
_______ YES _______ NO

Nutritional Challenge:
Change your eating habits for one day.
_______ YES _______ NO

Mind/Body Challenge:
One-minute meditation.
_______ YES _______ NO

Record your workouts and meals in your journal _______ YES _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:



Blessings....Christie
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."

Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007


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