Choose an activity you enjoy (walking, swimming, biking) and spend about 20 minutes doing it today. Keep the pace light-medium and enjoy yourself.
Strength & Flexibility: Back & Biceps
Back: Choose 2-3 exercises from the chart (example: barbell row, one-armed dumbbell row and reverse flyes).
Biceps: Choose 2-3 exercises from the chart (example: barbell
curls, hammer curls and concentration curls).
Perform at least 2 sets (and up to 4 sets) of 12 reps for each exercise, using enough weight that you can ONLY complete 12 reps. Rest 30-60 seconds between sets.
Nutrition: Low-Fat Sauces
These days, it's easier than ever to find healthy foods that are tasty as well. Really! One simple way to add flavor to otherwise bland dishes is by using low-fat sauces to spice things up a bit. The link above will take you to some great recipes for new sauces you can try.
Motivation
If motivation is hard to come by some days, take a little time to be grateful for your health. It's easy to take it for granted--most of us probably don't give a thought to our bodies unless they suddenly don't work the right way. If your body is healthy and functioning, take a moment to revel in that health. Go for a walk and enjoy the feeling of your legs moving, your lungs taking in air. Be grateful your body does what you want and, for just a little while, forget about how it looks and appreciate all it does for you.
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