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One week down. 25% percent of the February four week fitness challenge completed. If you missed out on Week 1, you can find it here. Hopefully you are carving out 12-15 minutes a few days a week: just long enough to feel the burn but short enough that there's no excuse. Keep at it! Click on the links below for this week's workouts. Remember, you can do these anytime throughout the week, whenever your schedule allows.
Week two:
Day 1: 10 minutes with Tony Horton
Day 2: 12 Minute Workout #8 - Sore Loser
Day 3: Workout 10 - 1 Ten Times
Day 4: 20 Minute Cardio Muscle Burst
Focus 3: Hydrate!!
If you are already a good water drinker, you don't have to drink more. But if you're not getting enough, drink up. Don't rely on thirst to dictate water consumption - for most people, it's just not a good indicator. How much water do you need? A good place to aim is to drink about the same number of ounces of water as 1/2 your body weight in pounds. So if you weigh 130, try to drink around 65 ounces of water a day. Spread it out. Drink a glass of water before every meal, and before and after exercise. Put rubber bands around your water bottle to represent how many times you need to refill it per day, then take a rubber band off for every one you drink. Find an app for your phone where you can track your water consumption. Once you ingrain the habit, you won't need so much accountability, but until then, keep track.
Focus 4: Practice patience.
We all experience annoyances, disagreements, and disappointments. How we respond to them is up to us. Cultivate a peaceful heart, seek a calm response, and "bulk up" your patience muscles. Practice patience with yourself, as well as others!
And keep last week's focus points in mind! (There'll be a test of the end of the month...)
Focus 1: Sleep
Aim to get at least 7 hours a night. (8 is even better!) Some swear 6 hours of sleep is all they need but more and more studies show 7 really is the minimum. This might be a challenge; it may mean making some changes or sacrifices, but after a month, you'll be so glad you did!
Focus 2: A Grateful Heart
A grateful heart isn't a natural state. It takes thought and effort. This week, focus on all the things you have ; be actively thankful for your family, friends, and health. Count your blessings, literally! :)