From Paige Waehner,
Your Guide to Exercise.
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Cardio Focus: Active Rest

I don't need to tell you to move around today--even just a little extra movement counts. Have you gotten a pedometer? If not, hit your local sporting goods store and pick one up. Keep track of how many steps you're walking and try to increase it every day.

Strength and Flexibility Focus: Full Body Strength

Time for your new strength training workout! If you did the first Beginner Workout for the first 2 weeks, your challenge begins now. This workout is more advanced and includes more weight-bearing exercises. Take your time and practice each move without weight to get it down just right. Make sure you're lifting enough weight to challenge your body and modify the workout as needed.

Beginners: Try this more advanced Full Body Workout & this Ab workout.

Intermediate/Advanced: Try this Total Body Superset Workout & Dynamic Abs or visit my Workout Center for more ideas.

Nutrition Focus: Healthy Fats

Fat is an important part of a healthy and satisfying diet. Today, your focus is this: are you getting enough healthy fat with each meal? Here's a brief breakdown of fat:

• Saturated Fats. These fats are found in foods like meat, poultry, full-fat dairy products, coconut oil and other tropical oils. Needless to say, this is the kind of fat you want to keep an eye on. While a little bit is good, too much can increase your risk of heart disease and other conditions.

• Unsaturated Fats. These are often called 'healthy fats' and are found in vegetable oils, nuts, avocados and fish.

Your challenge today is to make sure you're getting some healthy fat with each meal: cook your foods in vegetable or olive oil. Have a handful of peanuts as a snack or slice some avocado for your salad. Remember, getting a reasonable amount of fat will help keep you satisfied so you're not as hungry all the time.

Motivation

Remember yesterday when I forced you to think positively about your body? Today, you're going to think positively about exercise. That's right! Your challenge today is to find 10 good things about exercise. Go ahead and grab a piece of paper, number from 1 to 10 and write down every good thing you can think of about exercise. Put this list nearby and look at it whenever you want to skip your workout to remind you why you're doing it.

Day 15 | Day 16 | Day 17 | Day 18 | Day 19 | Day 20 | Week 3 Calendar | Week 2 | Week 1