Active Challenge:  Sit on an exercise ball for at least 5-10 minutes. Do this at least three times today.

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.

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

Mind/Body Challenge:  Spend at least 5 minutes today relaxing and releasing tension in your neck and shoulders with the following exercises:

1. Begin by gently stretching the neck by tilting the head to the right, holding for 10-15 seconds. Repeat on the other side.
2. 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.
3. Roll the shoulders forward 5 times and backwards 5 times.
4. 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.
5. Drop your chin towards your chest while stretching your arms down towards the floor. Hold for 15 seconds.