Active Challenge:  Avoid all escalators, elevators, moving walkways, etc. all day.

Exercise Challenge:  Complete the following interval workout with any activity of your choice.

1. 5-10 minute warm up
2. 30 seconds: Increase the intensity (speed, incline or both)- Level 8 or 9 on the Perceived Exertion Chart.
3. 1 minute: Lower the intensity - Level 4 or 5
4. Repeat 6 times 
5. 3 minutes: Exercise at a medium pace (Level 5-6)
6. 1 minute: Increase the intensity (speed, incline or both)- Level 7-8
7. 1 minute: Lower the intensity back down to a Level 4 or 5
8. Repeat 6 times
9. 3 minutes: Exercise at a medium pace (Level 5-6)
10. Cool down for 3-5 minutes

OR, choose from any of these Interval Workouts.

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: One of the following options:

• Yoga/Pilates Matwork
• Yoga Fusion Workout
• Beginner Yoga Poses
• Do your own yoga workout, video or group fitness class

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

Mind/Body Challenge:  Spend at least two minutes belly-breathing.