7 Day Fitness Challenge Day 4

Today is going to be a busy one, so I hope you’re ready for it. You’ll be walking, doing some cardio, stretching and meditating. You have some flexibility workouts to choose from but feel free to do any stretching exercises you like. For the nutritional challenge, you’ll spend some time researching before you go out to lunch and dinner. If you’re not going out for a meal today, try one of the previous challenges or create your own and make a note on your daily checklist.

Your Active Challenge

Accumulate at least 10 minutes of extra walking today.

Be creative and look for ways to walk around more, timing each session. Some ideas:

  • Take an extra lap around the office or the house when you take a bathroom break.
  • Walk the dog for an extra five minutes.
  • Pace while you talk on the phone.
  • Take a lap around the block when you go out to get the mail or the paper.

Your Exercise Challenge

Do 15-30 minutes (all together or split throughout the day) of steady-state, moderate intensity cardio.

The idea is to work at a level just out of your comfort zone, but you’re still able to talk. Try this on any cardio machine, do this Punch It Out Cardio Workout or do your own thing. Remember, moderate intensity is about a Level 5 on this Perceived Exertion Chart.

Your Flexibility Challenge

Choose one of the following flexibility workouts and do it twice, once after your cardio workout and then again any time throughout the day.

Your options:

Your Nutrition Challenge

If you eat out, go online and find a nearby restaurant that has their menu and nutritional information listed. Choose a healthy meal before you leave the house or office.

If your restaurant doesn’t have nutritional information, make some choices before you head out so that your meal is as healthy as possible. Some ideas:

  • Ask that they don’t bring any bread before the meal
  • Order a salad with the dressing on the side
  • Choose something grilled or steamed
  • If the portions are large, ask the waiter to put half in a doggie bag before you eat
  • Share an entree
  • Skip dessert

Your Mind/Body Challenge

2-minute meditation.

Find a quiet place and sit or lie down comfortably with your hands resting on your thighs. Close your eyes and breathe deeply and slowly, feeling your belly expand on the inhale and contract on the exhale. With each exhale, relax the tension in your face, neck and shoulders. Soften your eyes, smooth your forehead and continue to breathe for at least 2 minutes.

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.