Daily Challenge #10--Go to BED!!!

Getting enough sleep is so important! I don't need to go over all the benefits...you are well aware. So your challenge for today is to get 8-9 hours of sleep tonight. Begin winding things down about 30 minutes prior to actually going to bed so you can calm your mind and thoughts.

Taking care of your body is so much easier when you aren't tired!

....Sweet Dreams....

Daily Challenge #9---LUNGES!

I am a fan of the lunge because you can work your legs with little to no equipment.

As ALWAYS be sure to use correct form. Your front knee should NEVER push forward over your toes. Legs should be at a 90 degree angle at the bottom of the move. Pay attention to the form in the pics and videos.


Beginner- 2 sets of 10-15 reps each leg.

Starting Position

Drop your back knee straight down trying to create a 90 degree angle with both legs. Slowly stand back up.

If new to lunges you can use a bar or other item to help you with balance.

Intermediate- 4 walking lunges equal one rep. Do 10 reps total. Rest 1 minute and repeat.



Advanced- 2-3 sets of 16 lunges (8 each leg).

Daily Challenge #8--The Plank

The plank is a common core exercise so I am sure most of you are familiar with it. But before you take this challenge I want you to go over the form to make sure you do it right--for the sake of safety and to make sure you get the most out of it.



If you haven't been exercising much PLEASE do this on your knees.



If you take the exercise to your toes be sure you have the strength to support your lower back.



Here are some body cues-



Keep knees soft, not locked out.



Body stays straight. Don't sag your back or stick your rear in the air. (Just like the lady in the video)



Think of squeezing your booty, and tucking your hips forward (towards your belly button)



Pull your belly button up into your spine.



Use a deep slow breathing pattern. Think of wringing the air out of your stomach like you would water out of a sponge. Follow through with a deep inhale.





Do 3 sets of this exercise with 1 minute rests inbetween-

Beginner- Do this for the 10 counts that are done in the video.



Intermediate- 20-30 seconds



Advanced- 45 seconds to a minute (if you are doing the exercise correctly this will be very challenging)

Daily Challenge #7--Eat like a Vegetarian

My challenge to you today is to plan 2 vegetarian meals for the week. I am not against meat, but I do think most of us consume way too much. Cutting out meat every now and then is a great way to cut some calories and fat. But be sure that you don't just substitute with extra carbs. Instead look for recipes full of veggies. Here is a great minestrone soup to get you started. I will post more vegetarian tips and meals throughout the week.

Minestrone Soup
6 servings
275 calories per serving

Ingredients:
2 tablespoons Olive Oil
3/4 cup chopped onion
1/4 cup chopped celery
1/2 cup chopped carrots
1 can green beans (drained)
1 (19 ounce) can cannellini beans
1/2 cup shredded cabbage
1 (14.5 ounce) can no salt added stewed or diced tomatoes
1 tablespoon tomato paste 1 1/2 cups cubed potatoes
32 oz. (1 quart) chicken broth (get the less sodium kind)
2 cloves garlic, minced
2 tablespoons dried parsley
1 teaspoon salt
1/2 cup elbow macaroni
1/2 cup grated Parmesan cheese

Directions:
1. Saute onion, celery, and carrots in olive oil for a few minutes.

2. Add beans, cabbage, tomatoes, tomato paste, potato, stock, garlic, parsley, and salt to the pot. Bring to a boil, cover, and reduce heat. Simmer for approximately 1 hour until vegetables are barely tender.

3. Add pasta, and simmer for 30 minutes more. Correct seasoning, and serve hot with grated cheese.

Daily Challenge #6--Relax

Find a quiet place for 5 minutes.

If you can lie flat on your back. But it will work if you need to sit.

Close your eyes.

Pay attention to your breath.

Notice the areas of your body that your breath touches.

Place your hands on your belly and start to feel your breath move deep into your stomach so your hands rise and fall with each breath.

Start to slow your breath down on both the inhale and exhale.

Listen to your breath. Forget your worries.

Let your breath release any stress or tension you are holding onto.

Enjoy 5 minutes of total relaxation!



Here is a video to walk you through it if you prefer-



This one is a relaxation exercise. Close your eyes and listen to the ladies voice.

Daily Challenge #5---Make a Committment!

One of the best ways to motivate yourself to get into shape is to sign up for a local race. You can start with a 5K, move on to the 10K or half marathon, or for the ultimate challenge....the full marathon! In addition there are a lot of triathlons if you want to mix in a little biking and swimming. Finishing any of these races provides a sense of accomplishment that feels amazing! Plus you never know...you just might get hooked!

There are a lot of running programs you can find to help get you in race shape. Here are a few websites to check out-

Beginners-
http://www.coolrunning.com/cgi-bin/moxiebin/bm_tools.cgi?print=181;s=2_3;site=1

Intermediate to Advanced-
http://www.halhigdon.com/

So your challenge for today is to find a local race that will be held this Spring, find a buddy that will join you, and start your race training today.

This site has local running events- http://www.dailymile.com/events

You can check here to see when the Susan G. Komen Race for the Cure will be in your area. You can run a race and feel good about donating to Breast Cancer Research.

Check here to see what triathlon races are being held in your state- http://www.trifind.com/

It is early enough in the year that you have time to train for some kind of race. Let 2010 be the year for you to accomplish something you have never done before!

Daily Challenge #4---Yoga

If you have never given yoga a try, now is the time to test it out. For those of you who think you are tough I have a challenge for you too:).

The first clip is the basic sun salutation that you will do in almost any yoga class. For you yoga newbies give this a try. After going through it a few times with the video clip try it on your own. Do 10 of these in a row. It is a perfect way to work on flexibility and upper body strength.

The second clip is an advanced yoga series with some very challenging poses. This one only goes through one side of your body so make sure to repeat it on the opposite side.


Sun Salutations -



Advanced Yoga Series-

Daily Challenge #3--Aerobic Capacity

Today you are going to test your aerobic capacity by either walking a mile or running 1.5 miles. If you are new to exercise stick to the 1-mile walk. If you exercise regularly 3-5x week, give the 1.5 mile run a try.

Remember...the results of the test are to give you a starting point and a goal to work towards. Don't be discouraged by low test results. You can retest in a month or so after regularly exercising to see if you have improved.

1 Mile Walk Test

In order to complete the one-mile walk test, you need to be able to take your pulse. Your pulse can be found on the inside of your wrist just at the base of your thumb.

Equipment/Test Setting

You will walk one mile as fast as you can, and take your heart rate immediately at the end of the test.

Take your heart rate by counting the beats for 10 seconds and times that number by 6.

If you do this test on a treadmill no holding onto the handrails!!! That would be called cheating.

After finishing the test do a cool-down lap.

Check your results here-

http://www.adultfitnesstest.org/dataEntry.aspx

1.5 Mile Run Test-

Same idea applies. Run as fast as you can for 1.5 miles. You won't have to take your heart rate for this one. Just keep track of your time.

Make sure to cool-down.

Check your results here-
http://www.adultfitnesstest.org/dataEntry.aspx


Let me know how it goes!

Daily Challenge #2

Put your tummy to the test...sit-ups as fast as you can, as many as you can for 1 minute.

Find a partner.

Have them hold your feet. Or anchor your feet against a wall if you can't get somone to help you out. (See Pic.)

Cross your arms over your chest. Keep your arms in tight the whole time. (See Pic)

Do a full sit-up. As many as you can for 1 minute.

Keep a record of your number.

See how you measure up by clicking here.

Make a goal to do more the next time you test.

Good Luck!

Daily Challenge...Bring It!!!

Whether you are just beginning on your journey to better health or are THE fitness maniac I am going to be offering a daily challenge. It will be a mix of physical, mental and emotional challenges. Are you in?

Challenge #1-


As part of your next workout (preferable today or tomorrow) I want you to do push-ups for 1 minute--NO STOPPING! Do them at the level you are capable of doing. And don't forget form when you start to fatigue.

Keep track of how many you do. You will need the number for future challenges.

I won't ask you to do something I haven't already challenged myself to do. Don't let me do these challenges alone!:)

Good Luck!!!

~PCFitness