Fantastic YOU Friday.
Good morning team. Today is all about you.
Your first task is 30 minutes of something FUN! Think about it. What's fun? Can you make it happen today? The whole day lies ahead. Might seem silly to "schedule" fun, but just like exercise, sometimes we've got to make a dedicated effort to take time for ourselves. If you can't carve out a whole 30 minutes, then let's work in three 10 minute blocks of something that makes you laugh, smile, feel good....something fun.
Today's second task is to reflect on 5 things you are proud of that you CAN do. Write them down here or somewhere that you can see them. While we work on long term goals and intentions, it's so important to recognize our day to day accomplishments and personal strengths/abilities. What CAN YOU do now? Think, share, be proud! Let's celebrate all the awesomeness of this group. We can all do something!!!
Can't wait to hear from you.
Have a fabulous day.
Thank you to everyone for your participation in this challenge, and also your understanding over the past 72 hours while we were away with limited internet access. I'm grateful to everyone who posted and/or tried out my workouts or your own.
How are you doing? How is the week going?
We are back from our spring break camping and snorkeling trip and I'm feeling renewed and energized.
I use the words "checking out" and "tuning in" quite a bit on the yoga mat, and I had the chance to really experience these concepts off the mat over these past few days. While we were in the woods, on the river or under the water, there were so many opportunities to tune into the present without distraction. It was a very good practice for me and my family to "survive" without a phone or internet for hours at a time. It was like mother nature knew we needed some time to disconnect and then reconnect to the beauty and wonder of life around us.....our family, our friends, creatures under the sea, sounds of night, cool evening air and warm sunny days.
This trip helped with one of my CAN statements.... I CAN be present, live in the moment, and disconnect from distractions.
Here we are now on Day 18 and we have Pick Two Thursday! Posting today's calendar so you can remember what your tasks are for this day. Your choice of exercise, clean eating and meditation. Set aside the time friends and make this part of your day.
Wishing you a fantastic Thursday. Stay in touch. Feed off the energy and support of this group. Take ownership of your intentions and goals. Celebrate what you CAN do.
Hope you all are having a lovely day.
Your nutrition assignment for today is 4 fruits and veggies during your day. Enjoy more if you can but let's get 4 at least!
For your Wednesday STYT workout, I'm resurrecting an oldie but goodie. Using the alphabet workout exercises posted below, please spell and complete the following words:
1. Your name
2. Your spouse/partner's name
3. Your last name
4. Favorite college hoops team
Example : MARIA = 10 walking lunges, 10 squats, 20 sec v-sit, 20 sec forearm plank, 10 squats.
Please warm up for 5-10 minutes and go through this list of words 1-3 times. Be sure to cool down and stretch at the end too.
I would LOVE to see/hear about your workout on Wednesday and what fruit/veggies you work into your day.
Stay in touch friends. This group is your accountability team.
Believe you can do this.
#STYT #youCANdothis #IbelieveinYOU
Day 16. Total Body Tuesday.
Soooooooo I have had a great lesson in decreasing distractions on this camping trip. No cell signal or wifi here at the state park. It has actually been really good for me ( except when we were hanging on to every other word that came through satellite radio during the Carolina/ Kentucky game!!!)
This has been a great practice in being present and device-free....but it hinders my ability to post for these few days.
Today's clean meal is breakfast . Feel free to add lunch or dinner as a substitute if needed.
I recorded a video workout this am at our campsite! If you want to use this today, tomorrow or Thursday, please do!!
30-45 seconds work
10-30 seconds rest
Equipment: YOU, bench, chair, high step
Warm up: 5-10 minutes
Rounds: 1-4 rounds.
Cool down and stretch: 5 minutes at least.
1. Incline push ups
2. Seated get ups
3. Soldier march
4. Inclined mountain climbers
5. Crab toe touches , tricep dips
6. "Loading dock" both sides
7. V-sit toe touch options.
Remind yourself of your intentions.
Remind yourself of why you are doing this.
And get it done.
Have a fantastic day.
Day 15. Mash up Monday.
Hope you are having a great Monday. We are away for spring break and I haven't had access to wifi so I apologize for the delayed post. Today is movement and mindfulness -- 30 minutes and 10 minutes. Totally possible, right? Right.
Lots of water too friends.
Start the week off with the belief that you CAN do this. Find the time, make it part of your day and get it done.
Let us know how you are doing!!!
Day 14. Goal-setting, rest and reset day.
Happy Sunday friends.
Today is the day we check in with our intentions and goals. Remember how wayyyy back at the beginning of this challenge we thought about our future selves. We made "I can" statements based on something we hoped to be able to do or continue to work on by April 7th. Reflect back, look at your statements, write them down again. Today we recommit to these goals and think about ways to work on them this week.
Today is a day to menu plan, grocery shop, schedule your week of exercise, set a bedtime so you can get 7 hours of sleep tonight, breathe out, and believe you can do this.
Have a lovely afternoon team.
Day 13. Synthesis Saturday.
Mid-day check in.
How are you doing?
Saturday challenges give us the chance to put together a few of the tasks we have worked on all week. I intentionally made this day a combo day because weekends are often the time when we struggle with routine and sticking to our goals. Let's try our best to incorporate these tasks into our day today. Or feel free to flip flop today for tomorrow and use today as a rest and tomorrow for "synthesis."
Stay the course friends. We are still in week 2. Small steps. Small changes. It all matters.
Have a lovely afternoon.
Friday has always been my favorite day of the week, and for this challenge it definitely is the best. Today is Fantastic YOU Friday. Today, as a celebration of a lot of good work this week, we are taking time to do something that brings us JOY!
What is that for you?? What makes you happy? 30 minutes with a friend, a good book, taking a nap, dancing, eating lunch with your child, eating lunch alone, going for a hike, watching Netflix, enjoying a cup of coffee on your porch.... whatever it is....build that time into your day today, Just like exercise, eating well, and getting rest....taking time to do something that makes us happy is important for our body and our mind.
Our other task today is to write down 5 things for which we are grateful. Consider this a gratitude check and check-in. Just like we focus on what we CAN do, today we focus on what we have, what we love, what we are thankful for....whether it's a person, an idea, an ability, a strength, etc. Please comment here if you are willing to share.
Here's my list. I am grateful for:
1. The chance to have lunch today with my mom and dad. ( That was also my joy!)
2. All of the scientists and doctors and patients who have gone before me and dedicated their career interests and lives to developing drug therapies for Crohn's disease.
3. Every day I can move my body without pain.
4. My village of friends, family, clients and students.
5. Quinn, Kate, Reece, Crosby and Tim.
Thank you all for your efforts and commitment to this challenge.
Day 11. Happy Thursday!
Today is "Pick Two" day, which means we get to pick two options from our calendar.
A reminder of your choices:
-30 minutes or more of cardio exercise
-30 minutes of stretching
-10 min meditation
Thursday challenges give us a choice as we start to integrate exercise, good nutrition and mindfulness. If you need to break these down into smaller steps, please do. I want all of this to feel attainable. Figure out two things you CAN do today. Two small steps.
As with all of these challenges, there are going to be moments where you feel like you totally rock....and others when you feel less motivated. I like today's quote below because of the part about "tip-toeing." Be mindful of your intentions and goals today and try your best.
If you are struggling, see if you can find one teeny, tiny piece of your goal, and "tip toe" forward with it. Eight glasses of water starts with one sip. Thirty minutes of exercise starts with moving your body forward. 10 minutes of meditation starts with one breath.
You CAN do this friends.
We are here with you.
Have a lovely day!
Stronger than you think friends.
Today is strength day. I have a strength workout here for you to try (8-10 reps, 1-3 rounds)
or enjoy one of your own.
Today's nutrition challenge is 2 healthy snacks. When you are looking for that mid-day or mid-afternoon snack, reach for something clean and healthy.....carrots, banana, low fat cheese, apple, natural peanut butter. I also challenge you to continue your increased water consumption.
Share what you do!!!!! Let us know how it's going. Send a pic of your workout or an update.
You got this team! Have a fabulous Wednesday.
Welcome and thank you for visiting this site. I'm happy and grateful to have a place where I can write about fitness and wellness. In addition to blogging about exercise and sharing workouts, I also use this space to tell 200-word stories about the inspiring and amazing people I encounter in this career. I look forward to sharing as many of these journeys as possible, and would love to hear from you if you would like me to tell your story. You can contact me anytime. Thank you so much for your interest and your effort. Think fit...be fit...stay fit! You are stronger than you think. #STYT