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30-Day Fitness Challenge Checklist

Day Twenty-Three

Date_____________________

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

 _______ YES  _______ NO

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.

_______ YES  _______ NO

Flexibility Challenge:  Perform the suggested stretches after your cardio workout

_______ YES  _______ NO

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
_______ YES  _______ NO

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.
_______ YES  _______ NO
Record your workouts and meals in your journal _______ YES  _______ NO

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:

 

If you did complete all the assignments, write down what you found the most challenging and why:

 

List any other tasks you'd like to accomplish in addition to or instead of the challenges listed above:

______________________________ _______ YES  _______ NO
______________________________ _______ YES  _______ NO
______________________________ _______ YES  _______ NO
______________________________ _______ YES  _______ NO
______________________________ _______ YES  _______ NO
______________________________ _______ YES  _______ NO

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