7 Day Fitness Challenge Day 3

We’re on to Day 3 of the 7 Day Challenge and, hopefully, you’re finding the challenges are giving you some insight into how you eat, how you move and how you take care of yourself. If you’re ready, scroll down through the challenges and get ready to build a little strength, scrutinize your kitchen cabinets and, best of all, take some time for a total body relaxation.

Your Active Challenge

Set an alarm to go off every hour. Take at least 1 minute to stand up and stretch, walk around or take a break.

Begin this challenge from the moment you start your day and continue for at least four (or more) hours.

Your Exercise Challenge

Take time to perform the exercises shown in this Easy Total Body Workout.

You’ll need a medicine ball, a resistance band, and some dumbbells. If you need an alternative, visit my Workout Library for options.

Your Flexibility Challenge

Perform the following stretching exercises twice today, once after your strength workout and another at any time throughout the day. Do each stretch at least one time and hold for 15-30 seconds:






Your Nutrition Challenge

Research one staple food item in your pantry or refrigerator and determine whether it’s healthy or if you need to find a substitute.

For this challenge, choose something you eat regularly but haven’t looked at the label to see what’s inside. Some examples might include:

  • Bread, pasta or rice
  • Spaghetti sauce
  • Energy bars
  • Cereal
  • Yogurt
  • Chips or crackers

Choose just one item and read the label. Write down things like calories per serving, fat content, carb and protein content, fiber, sugar, salt, etc. Now, search online for a healthier choice or, if you’re going to the grocery store, give yourself extra time to check labels on similar foods and choose one that has more fiber, less sugar, etc.

Your Mind/Body Challenge

3-Minute Total Relaxation

Lie down in a quiet place and close your eyes. Begin by tensing and contracting your muscles starting with your feet. Curl your feet and toes, then hold that as you move up and squeeze the calves, then the quads, then the glutes. Hold the lower body and feet very tight and move up, contracting the abs and then the arms, curling your hands into tight fists. Keep holding everything tight as you squeeze your shoulders up towards your ears, clench your jaw and squeeze your eyes shut tight. When everything is tight and tense, hold it for 5 seconds, feeling your muscles start to burn. Then on a long exhale relax everything, letting your muscles melt and your body sink into the floor as the tension drains away. Continue relaxing and breathing for at least one minute or longer.

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.