Today's challenges offer you some new ideas for staying active, exercising and eating healthy. First, there's a new yoga routine for you to try - a great way to begin and end the day. You also have an interesting cardio workout that may challenge your mind more than your body, so be ready for that one. Don't forget to fill out your checklist at the end of the day and make a note of where you excelled and where you could use a little more work.
Your Active Challenge
Do the following Morning & Evening Yoga workout when you get up and before you go to bed.
These moves should take you about 5 minutes and will help get your blood flowing in the morning, while relaxing you before you go to sleep.
Your Exercise Challenge
Medium-high intensity cardio exercise with no distractions.
This may be a real challenge for you if you listen to music, watch TV or read while you exercise. There's no time limit on this challenge, so it's your choice how long you want to exercise.
The idea is to exercise with no distractions - no music or reading, no heart rate monitors or watches. You can choose any activity - Walking, running, a cardio machine or even vigorous yard work.
Whatever activity you choose, focus on how your body feels, speeding up and slowing down to stay at a medium intensity. Think about your breathing and your form and let your mind wander where it will. There's no time limit, so go as long as like. When you get done, write about what it felt like to exercise with no distractions. Did this challenge feel difficult for you?
Your Flexibility Challenge
Your flexibility challenge is the same as yesterday's, but feel free to choose different exercises if you're so inclined. Do at least 5 (or more) reps of the following yoga exercises anytime throughout the day:
Find descriptions and more pictures at: Gentle Yoga.
Other Options:
- Yoga/Pilates Matwork
- Yoga Fusion Workout
- Beginner Yoga Poses
- Do your own yoga workout, video or group fitness class
Your Nutrition Challenge
Explore your cravings.
Each time you have a craving today, get out your journal and write down what you're craving. Then ask yourself if you're really hungry, or could there be something else going on? The list below details just a few reasons we feel cravings, even when we're not hungry. Go through the list and write down anything that may be contributing to the craving:
- Being thirsty. Often, dehydration can make you feel hungry even when you're not.
- Being tired. The afternoon slump happens to all of us and it's normal to crave something sugary at that time of day.
- Boredom. Being bored is one of the number one reasons many of us eat, even when we're not hungry.
- Stress and anxiety. For some people, stress and anxiety can send them right to those comfort foods to help them calm down and feel better.
What else could be contributing to your cravings besides hunger? Become aware of your cravings - when they happen, what you crave and what's really going on. That awareness will help you learn how to deal with the issues instead of giving in to your cravings.
Your Mind/Body Challenge
Do Nothing.
Find 5 minutes today to sit and do nothing. Sit on your couch, at the park, at work, wherever you can find and just sit there. How does it feel to do nothing? Do you get antsy or jumpy? Where does your mind go when you do nothing? Pay attention and write it down in your journal.
Daily Challenge Checklist
How'd you do with your challenges today? Use this checklist to cross off everything you accomplished or make notes on what you didn't accomplish and why. You can also use the checklist to make substitutions for any challenges that didn't work for you or create even more challenges for yourself.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | Day 8 | Day 9 | Day 10 | Day 11 | Day 12 | Day 13 | Day 14 | Day 15 | Day 16 | Day 17 | Day 18 | Day 19 | Day 20 | Day 21 | Day 22 | Day 23 | Day 24 | Day 25 | Day 26 | Day 27 | Day 28 | Day 29 | Day 30
