Do Life Week One Challenge
- Write down five quantifiable goals for this month.
- Assess your current stats in each area. Find out where you are right now.
- Do as many regular or modified pushups as you can.
- Add 30 minutes of exercise to your average week. Up the intensity of your extra 30 minutes.
- Identify your biggest excuse. Write it down and then write down a way to eliminate that excuse.
- Each night, write down four things you did well that day.
1. & 2.
Work out at least 5 days each week either cardio and/or strength
On average, I’m working out at least 3 days per week- usually classes at the gym. With C25K, this shouldn’t be a problem.
Complete every day of C25K
I’m currently on track.
Track every day using my fitbook
So far, so good.
Strength train at least 3 days per week
I typically strength train 2-3 days per week- as long as I’m going to the classes.
Stretch after EVERY workout
I usually only stretch if it’s included in the workout. And it’s only done after spin class. Need to step it up
I could only do 12 modified pushups. This is pretty disappointing.
I added about an hour to my workouts this week by doing C25K.
My biggest excuse is that I justify taking a day off or eating something I shouldn’t by saying that I deserve a break or I deserve a treat. I’ve been working so hard that I deserve a reward.
I can eliminate this excuse by reminding myself that I still have a long way to go, and I can’t sabotage myself anymore. I can come up with other rewards for reaching my goals.
4 Things I did well each day:
I met with the resolution runners!
I got a tall latte instead of a grande, with nonfat milk.
I went grocery shopping and bought healthy food.
I got 8+ hours of sleep.
I made a healthy and delicious dinner.
I went to body conditioning class at the gym. I cleaned the living room.
I was at home all day but did not mindlessly snack.
I drink some hot tea instead of hot chocolate.
I went to spin class.
I brought a healthy and delicious lunch instead of eating out.
I brought (and ate!) a yogurt for breakfast
I ate 3 servings of fruit today.
I went to the gym instead of laying on the couch.
I finished w1d2 of C25K.
I went to bed on time.
I made my own coffee to take to work instead of stopping at Starbucks.
I went to weight lifting class.
I supported my friend by going to her grandmother’s visitation.
I made a better choice at the Mexican restaurant.
I ate oatmeal for breakfast instead of a bacon biscuit.
I didn’t stay up too late.
I drank plenty of water.
Only one diet coke.
I resisted going shopping!
I made a delicious, healthy breakfast.
I finished W1D3 of C25K.
I rented movies and had a nice night in instead of going out.
I made a better choice by getting a grilled chicken sandwich for dinner.