21DFC Day 20 – Share What Has Worked For You
This is Day 20 of the 21-Day Fitness Challenge (21DFC) for Feb 2012. View all posts made during the challenge: 21DFC Overview.
Hello and welcome to Day 20 (Feb 22) of the 21-Day Fitness Challenge! 
It’s now the 2nd last day of the challenge. 
21DFC Day 20 - Share What Has Worked For You
If you’re still here, living true to your daily fitness habit after 19 days, you are a winner. You are now almost ready to continue on your fitness journey without 21DFC.
All of you have heard from me in the past 19 days on how I have transformed fitness from something I abhored to something I relish in and automatically do on a daily basis.
For today’s task, I want to hear from you. Share the big things that have helped you to cultivate your daily fitness habit these past 3 weeks. Even if you have not been exercising every day, share what has been most helpful in enabling you to do *more* physical activity. Your tips will be extremely helpful to those who have not been able to do so.
As you share your tips, be sure to read what others have to say. Reflect them onto your situation. And see how you can apply them.
Tomorrow will be the last day of 21DFC. I will be posting the last task, followed by a round-up / feedback post after the challenge is over. Stay tuned.
Share Your Plans/Progress for Today!
What is your intended fitness plan for today? What physical activities are you going to do, and how long do you want to do them for? Share with us!
Update your progress as you go along. At the end of the day, review your progress and share your learnings.
Check out other participants’ responses and join in the discussions!
Image: Gymnast
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I can’t believe the challenge is coming to an end. This opportunity helped me to focus on my exercise goals. I lost 10 lbs and I am more fit that I have been in months. The bodywieght exercises have been a plus for me as well as my eating habits have improved. Today I got up at 4:30 to do some weights and hit the bike for a 12 mile ride of circuits. Here is my weight routine:
I did the Bodyweight Warm-up Circuit
• 2x’s through the circuit using a 1-0-1 tempo for each exercise.
• Rest 30 seconds b/c circuits.
1) Med Ball Woodchop – 15 reps
2) Off-set Pushup – 8 reps per side
3) Stability Ball Leg Curl – 15 reps
4) Prone Stickup – 10 reps
I then proceeded with my workout which included two warm-up sets for 1A & 1B – rest 30 seconds between sets. I did 8 reps per warm-up set with a light weight.
Then I did:
1A) DB Split Squat – 8 reps per side
• No rest.
1B) Stability Ball Rollout – 8 reps
• Rested 1 minute before repeating 2 more times for a total of 3 supersets.
Then I did:
2A) DB RDL – 10 reps
• No rest.
2B) X-Body Mountain Climber – 10 reps per side
• Rest 30 seconds before repeating 2 more times for a total of 3 supersets.
I then did:
3A) KB or DB 2-Hand Swings – 45 seconds
• No rest.
3B) Stability Ball Jackknife – 15 reps
• Rest 30 seconds before repeating 2 more times for a total of 3 supersets.
I enjoyed this routine since it incorporated various exercises. I then took a 12 mile bike ride. Hopefully the weather cooperates and I can ride my bike again. My clothes fit better now and I have gotten some copliments about my weight. Awesomeness!!!
One more day, but I will continue to keep my 21 day challenge on the forefront as a reminder of where I have been and where I want to be. Happy Trail to you.
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And Happy Trails to you, Joe!
Your dedication to fitness is really paying off for you!
Your impressive workout and wt loss is inspiring, and I’m happy for you!
Keep going with the momentum of your amazing progress!
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Well, this is yesterday for me now as I’m posting late again! (Haven’t we heard that before)!
I was coaching my hockey group yesterday so I keep pretty active while I’m doing that, although I couldn’t quantify it.
What’s worked for me (and carries on working) is a constant affirmation of my goals. As I ‘ve said before, I want to live to a ripe old age but be in full health. I will do what I can to determine that which is eating well, keeping fit and making sure that I keep a strong heart through exercise.
There are many other factors involved but perhaps this is not the right forum.
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DAY 20 – WHAT HAS WORKED/IS WORKING FOR ME
EXERCISE! – ACTUALLY ENERGIZES ME!
TAPPING INTO THE GROUP ENERGY FOR SUPPORT
READING OTHERS’ POSTS
POSTING/INTERACTING WITH OTHERS
WRITING THE CONTINUING SAGA OF MY STORY OF WEIGHT LOSS
KEEPING MY EYE ON THE GOAL
FORMULATING AND USING AFFIRMATIONS
USING THE YOUTUBE EXERCISE VIDEOS
MAKING POSITIVE CHOICES OF HOW I SPEND MY TIME AND WHO WITH
BEING OF THE MINDSET THAT I CAN AND WILL AND AM MAKING THE CHANGES THAT=SUCCESS
MEDITATION
READING UPLIFTING MATERIAL, LIKE PE, ETC.
EXERCISING WITH RESISTANCE BANDS
DEEP BREATHING/STRETCHING
GETTING PROPER SLEEP
USING SCALE TO MEASURE WT LOSS-GOT RID OF ANOTHER 5 LBS-YAY! + CLOTHES TOO BIG!
SHOWING UP/BEING ON THIS 21DFC ON A DAILY BASIS
ATTITUDE OF GRATITUDE/COUNTING MY BLESSINGS
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It seems like I get a habit of posting my day fully after finish it
So I’m kinda late compared to others 
Well, doing my favourite sport-swimming is the best way for me. I enjoy it so much that I’m looking forward to it
And like many other participants, I guess home exercises and fitness app on phone work perfectly for me 
. They are flexible and especially, cheap 
Sometimes, I also watch sports, which motivates me and push up my morale
For day 20, I walked for 45 mins. I wasn’t able to do any other sports but I tried to do other simple things such as walking and running staircases.
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We share swimming as our fave, Linh!
I have been really lovin’ my ocean swims, Big Time! Where/when will you swim? Do you have a plan for it when you start?
I do late posts sometimes too, and my comments get lost…people move onward, and, well, it happens….
I’m loving the encouragement and interaction/goals achieved that is possible in a place such as this where everybody wins!
Did you ever see/read my lonng posts on Day 12, where I tell my story? I wonder if those who do not have weight/emotional food issues (or don’t have someone they know or who is close to them that does) have interest in such stories? Does THAT even exist…seems like wt/emotional eating/food issues is fairly widespread, in varying degrees… :?: Anyway, would be interested in hearing your thoughts. Writing the story is an amazing process…I am learning alot….the story is unfolding….it is exciting to me.
…and it interests me how it effects others, if there is interest enough to engage in such a story…
Keep your eye on the goal, progress is happening!, Linh,
I am keeping an eye on mine! 
Glad you are here for this challenge! 
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today i did a cardio kick box class for the first time. it was hard and i was out of breath. i had to step to side of class twice but i was glad i went and did something new.
Share the big things that have helped you to cultivate your daily fitness habit these past 3 weeks:
for me planning made a big difference and so did accountability. i posted on facebook and got encouragement there and this forum was a source of support too. planning and intention is key. i cannot think about it. i just go because its on calendar
i liked walking as my back up. almost anyone anywhere can walk. indoors or out. today i had a stressful day and could not face a crowded gym class…but before i even knew it i walked over 10000 steps and did over 1.25 hrs. plan was 45 minutes.
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