7 Day Fitness Challenge Day 2
Welcome to Day 2 of our 7-Day Challenge. Your challenges today involve a little more walking, some ab work and some relaxing and simple yoga moves. Your nutrition challenge is all about focusing on what you’re eating and your mind/body challenge will remind you to live in the moment. Remember, modify any challenges that don’t work for you.
Your Active Challenge
Park in the furthest parking space from the door
Each time you go somewhere today, make it a point to park as far from the door as you can to add more walking to your daily routine.
Your Exercise Challenge
Spend at least 5-10 Minutes doing at least 1 set of 16 reps of the following core exercises:
Seated Rotation – Hold a weight in both hands and slowly rotate to the right, then the left.
Hip Lifts – Lying on your side, lift the hips off the ground while keeping the knees down.
Oblique Arm Sweep – Sit and lean back, back straight, arms out. Slowly sweep right arm back and then the left.
Crunch with a Heel Push – Hands gently cradling the head, feet flexed, curl up as you push the heels into the floor.
Bird Dog – On hands and knees, lift the right arm and left leg at the same time. Lower and repeat on the other side.
Your Flexibility Challenge
Hold each stretch for 30 or more seconds, doing them anytime throughout the day:
Your Nutrition Challenge
Eat one meal or snack with no distractions – no TV, reading, driving, conversation, etc..
Concentrating on your eating can help you hone in on cues your body is sending you – cues that are easy to ignore when you’re distracted by other things. Take some time today, even if it’s just 5 minutes, to really think about what you’re eating, how it tastes and when you start to feel full. Do you keep eating even though you’re not hungry anymore? Do you tend to eat fast or slow? Pay attention to these things. The more aware you are, the easier it is to make changes.
Your Mind/Body Challenge
Set a worry appointment.
If you tend to get worried about things you have to do (whether it’s today or in the future), that takes energy away from the present. Rather than worry all day, set an appointment and give yourself 5-10 minutes to let your worries and anxieties run free. Write them down, talk about them or just close your eyes and let your mind work over these problems without trying to stop it. By setting an appointment to worry, that allows you to relax and focus on what you’re doing right now.
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.