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

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:

1. 5 minute warm up
2. Increase your speed and/or incline to a medium intensity for five minutes. This is your baseline.
3. Increase speed, incline or resistance even more and push yourself as hard as you can for 45 seconds (to around Level 8-9).
4. Go back to baseline for five minutes.
5. Increase intensity for 45 seconds (to around Level 8-9).
6. Go back to baseline for five minutes.
7. Increase intensity for 45 seconds (to around Level 8-9).
8. Go back to baseline for five minutes.
9. End with an easy cool down for three to five minutes.

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

• Kneeling Calf Stretch
• Piriformis Stretch
• Knee to Chest
• Lunge Stretch
• Kneeling Hamstring Stretch

Nutritional Challenge:  For one meal today, take the following steps to slow down your eating:

1. Put your fork or spoon down between every bite
2. Completely chew and swallow each bite before preparing the next bite
3. Take a sip of water between each bite

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

1. Write in your journal for 3-5 minutes. 
2. For 3-5 minutes, consciously relax each part of your body, starting with your feet
3. Imagine that each breath drains the tension out of each part of your body until you're completely relaxed.