7 Day Fitness Challenge Day 5

It’s Day 5 already and I’ve got more challenges for you. Let’s get started, shall we?

Your Active Challenge

Stand while working whenever possible

Spend some time today examining how you spend your time, whether at work or at home. If you spend much of your time sitting, give your body a break by standing up as much as possible. Make a list of activities you could do while standing and check them off each time you do them. Some ideas:

  • Talking on the phone
  • Talking to co-workers, family, or friends
  • Reading the mail
  • Working on the computer (if you can raise your monitor or laptop without hunching over)
  • Folding laundry
  • Watching TV
  • Daydreaming

Your Exercise Challenge

Accumulate at least 20 minutes of light cardio exercise.

The idea here is an easy workout where you stay in your comfort zone while still moving your body. A great choice would be a walk, working in the yard or even vigorous housework. Remember, you can split this up throughout the day if you need to…just move.

Your Flexibility Challenge

Perform the following stretches at least twice today.

Hold each static stretch for 15-30 seconds and do 10-12 reps of the bridge exercise.





Your Nutrition Challenge

Find a new healthy recipe to try sometime in the next week. Some of my favorite resources:

Your Mind/Body Challenge

One-Minute Vacation

Find a quiet place where you can sit and close your eyes. Breathe deeply and slowly as you visualize your favorite place in the world. Picture yourself there and conjure up all the details – how you feel, what you’re wearing, what you see, hear and smell. Stay there for at least one minute.

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.