21DFC Day 7 – Celebrating 1 Week of Fitness!
This is Day 7 of the 21-Day Fitness Challenge (21DFC) for Feb 2012. View all posts made during the challenge: 21DFC Overview.
Hello and welcome to Day 7 (Feb 9) of the 21-Day Fitness Challenge! 
It’s been 1 week since 21DFC started – can you believe it??? Feels like I’ve been doing this forever – in a good way! After 7 days of crazy, intense exercising, I now feel like exercising such a natural part of my life. Additionally, I look forward to my exercise sessions, whereas I used to dread them in the past. It sure has been a big shift for me.
Not to forget, the benefits of my workouts have been aplenty, as I shared in my Day 4 update. I still stand by every single one of the benefits I cited there.
Seriously, forget about fad diets, slimming centers, surgery, medicine that drugs you and treats only symptoms, circular therapy, coffee/caffeine/red bull, etc. An increased level of fitness not only ushers in a plethora of benefits which many of us seek external sources for, but best of all – it’s all free. Engaging in physical activity and workouts regularly for a better life, a stronger, more attractive, and healthier body, a clearer mind, a happier self, and a more aligned you. I say it’s a worthwhile investment.
We now have 2 more weeks to go. In these 2 weeks, let’s make every day count, shall we?
I’m now going to share my update for Day 7 – which will be my last blog update for the challenge (I’ll still be working out daily and posting my progress in the comments sections of the daily posts, so not to worry!). I hope you’ve found my detailed updates, photos and daily musings in the 1st week to be helpful in spurring you forward in your fitness goals.
In place of that, I’ll be turning Week 2 of 21DFC into a different format – which I’ll be sharing tomorrow. Stay tuned! 
My 21DFC Progress, Day 7
So today I woke up later than expected, because I had turned in pretty late yesterday from working. (Busy putting together my latest project, which will be a videos channel – Very excited about it! Stay tuned at PE for future announcements. )
Hence I didn’t get to fit in my morning jog as I intended to yesterday. But having learned from my experience on Day 5, I did not let it dampen my day. Instead, I headed to the gym for my 1st workout for the day.
Walking to the gym over taking the bus, as I did on Day 2 and Day 4.
As it was noon when I set off for the gym, it was FLAMING HOT. My neck was burning in the 30 minutes walk. Don’t let the picture above fool you. Refer to the image below instead:
Don’t mess with the sun in Singapore! It’ll burn you alive!
Jokes aside, I really like the warm and sunny weather here. Give me warm any day over cold. I was freezing my butt off half the time when I was in US during the winter season. I’m definitely glad to be back in the tropical climate.
When I reached the gym, I promptly applied for my gym membership. I wasn’t able to do so on Day 4 because they needed a passport-size photo of me, so this time I came prepared. 
I came, I applied, and I got my 6-month membership right away (at a crazy low cost of $30USD for the full 6 months, because it’s a non-peak membership and it’s in a public sports center). There’s NO stopping me from using the gym as and when I want to now, MU-HA-HA-HA! I digress.
Using the recumbent bike.
This time, I worked out for over an hour, compared to 45 minutes in my previous 2 gym visits. Having a smartphone during your workout really makes a difference! I just bought a phone yesterday (a HTC touch screen), so today I was busy checking my emails, sending messages, installing applications, listening to podcasts, listening to music, and watching Youtube videos as I did my workout. The result? The time flew by like a breeze! I was already having fun with my gym workouts prior to this, but getting this phone is a godsend to maximizing my time at the gym. YAY for combining productivity and fitness in one go!
Since my smartphone is proving to be a highly valuable entertainment and educational device, I definitely intend to use it for my jogs as well. Apart from listening to podcasts and music as I jog, there are apps to forward my jogging endeavors. I’ve already installed this jogging application (Map My Run) which I’m going to use to track my jogging route, time taken, and calories expended.
As next step, I will be getting a shoulder-strap thingy to hold my phone in place as I jog. Probably sometime this weekend. In the meantime, I’ll continue to jog solo and enjoy the morning/evening breeze as it stands.
Evening came, and I went for my usual 3.6km / 2.2 mile jog. Since my blisters have healed, it’s back to barefoot running again for me.
Caught sight of the lovely moon in the night sky as I was running just now. I didn’t realize it’s the full moon tonight!
The beautiful full moon against the dark sky and several high-rise buildings
And that’s it for my Day 7 update.
As a quick round-up, here’s my fitness chart for week 1 of 21DFC:
Week 1 of my 21-Day Fitness Chart
Apart from not completing my desired exercise sessions for Day 5, I’m quite happy with my performance for the 1st week. I’m also happy that I have sufficiently challenged myself in my fitness (as I had pledged to do in Day 0′s pre-work), by pushing myself to go for 2 workout sessions over just 1. This is quite frankly the first time I’ve ever worked out so hard in my life, ever. And I’m very proud of it.
Moving forward for Week 2, I plan to continue my workouts in a sustainable manner, as I want to make this a life-time habit. While working out twice a day, every day, in the past week has been amazing, it’s not exactly sustainable in the long haul, unless I’m planning for a professional career in fitness (which I’m not).
Rather, I’m planning to do at least one actual exercise session (40 minutes – 1 hour long) each day – with 2 sessions for every 2-3 days, depending on my schedule. I’ll be embarking on new personal goals in Week 2 (I had sort of been putting them on hold during Week 1 as I wanted to solidify my fitness habits first), so it’ll be interesting to see how I maintain my new-found fitness as I manage new commitments. I’ll continue with the “default” basic activities such as walking over taking the bus (for short-medium distances), climbing the stairs over taking the elevator, and so on.
Really looking forward to how Week 2 will unfold. I’m really excited, guys!!! Let’s continue to cheer and support each other in our quest for a fitter, healthier lifestyle!
How About YOUR Day 7? Share Your Progress!
How did YOUR 21DFC Day 7 go? Did you get to complete your scheduled activity? Did you achieve any personal victories? Did something unexpected crop up, which made you learn some valuable personal lessons?
Regardless of how your day went, we want to hear it all. 21DFC is not about sharing ‘flawless’ fitness progress, but about sharing everything our journey towards a healthier, fitter life – obstacles and all. Post your day’s journal in the comments section! If you have any images to share, simply upload them to Photo Bucket or Imgur first, then include the link(s) in your reply.
- What physical activity did you do (if any), and for how long?
- If you didn’t get to do any physical activity, why? And what can you do about it such that the same thing doesn’t happen again?
- Now that Week 1 is over, what is your fitness plan for Week 2?
Check out other participants’ responses and join in the discussions!
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My check-ins seems a bit boring as I’m generally saying the same thing! Today I walked about 5.7 km, less than I hoped but I stayed at work till nearly 9pm and I didn’t want my husband wondering where I was (I left my phone at home). It was snowing on my way back which was magical!
Not sure if I’ll have time to do all my floor exercises tonight but will at least do some stretches.
Reflection on week: have been pleased with my progress, have managed to incorporate exercise around my daily routine. If I get up early, then I have no impediment towards having a healthy day, as I can get a 3.2km walk in just on my way to work.
I may increase my floor exercises routine next week to include more exercises, as I build up strength.
Am hoping that the weighing scales will reflect my hard work soon, but I’m not worried if they don’t as I know that if I carry on like this (eating less and exercising more) they will get where I want them to be!
I really want to start jogging to work but due to weather/dodgy knee/clothes logistics I have been reluctant to do this. I’ll mull on whether there is some way I could manage it!
Yay for everyone on the challenge! And thanks Celes for continuing to inspire us!
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Hi zing! I do *not* think your check-ins are boring, so please continue posting and saying “the same thing”, if that’s what you’ve been doing!
When do you plan to weigh yourself? I have not done any weighing since the start of the challenge as I don’t want it to affect my fitness momentum. As you said, as long as we continue with our good work, the weight loss will naturally happen. Remember that weight loss is an *effect*, not the *cause* (as I mentioned to Raymond above). Also, it may be more useful to focus on the overall look than the weight specifically, since muscle does weigh more than fat. Just some 2 cents which I find useful for myself! 
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Hi Celes!
Weight loss wasn’t among my objectives for the challenge, and I see it as a byproduct of what I’m doing. However, it would nevertheless be a welcome one! I’ve lost my tape measure so I’m using the scales for feedback.
You may well think I’m over-weighing myself as currently I’m doing this twice a day & recording it in my personal challenge book that I created from the 21 DHL challenge (weighing in first thing in the morning & last thing at night) – I actually quite like the night weigh-in as it’s an incentive not to snack in the evening as I might once have done!
As I am typing this, my co-workers have literally just bought 13 boxes of massive cookies into the office kitchen! (in celebration of a prize we won). Good thing I’ve had my lunch and no need to venture into the kitchen now!
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Keep in mind that when you start exercise regularly and build muscles, initially you can have a weight gain instead of a weight loss!
Of course nothing to worry about it, what’s really important is your fat % , which surely decrease with exercise.
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I don’t know how anyone called the zing fairy can be boring. It’s just scientifically impossible!
:!: Never seen snow before, but I did see hail…and rain so yupee! 
Hey I want some magical snow too
Hope your knee gets better, and that the results will show from your hard work (maybe too hard??)
A big YAY for you too
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Aw thanks Nadia
Hail can be quite exciting, and if you get enough it can start to look like snow 
I guess you’re living in a place with lots of sunshine! 
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Wish it looked like snow but it looks like ice from the freezer instead :!:
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I am happy today because i finally woke up on time and did a pilates workout for 50 minutes. Yay!!
I am so glad, for me it was hard to get to there because i not only had to exercise but i set out to wake up earlier since school starts next week.
Pilates is intense, even though there aren´t any additional weights into it, so that was a surprise. I hope to stay consistent with it, adding rest days in between. Although, tomorrow is a rest day i plan to do my yoga routine at least two times. Maybe after i wake up and later in the day.
Overall i’m happy with the progress because even though i missed day 4, i otherwise wouldn’t have done all the exercising if it weren’t for this challenge. Since i’m on a school break, i would be watching TV or using the computer all day long. The impressive part is that even I am actually enjoying it.
Not dreading, but really ENJOYING. Yay!!
I hope to focus on achieving a balance for next week, and keeping consistency. Also, i will work on making sure my exercising is incorporated somehow into my college schedule. And that is all.
A big congratulation to all of have stuck to it for this whole week and get better cloudio!
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Yay for week 1! I completed it by doing 30 minutes on my treadmill after work again! Lovin the feeling I get after the workout is complete. Thanks again to all of you for being such great inspirations.
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Awesome work, Lory!
I love the feeling I get after my workouts too. 
It’s a great sense of satisfaction.
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Day 7: and again despite the cold cold weather (32 F) I went for a 1.5 hour walk… I don’t think I have ever stuck to excercising continously for 7 days.
fFor myself to integrate excercise into my daily routine I have realised that I need to be flexible about whan I can get my 1 hour of excercise and also that I have to plan on a daily basis and remember that excercising or not is always a choice I make and not dependent on weather and the gazillion other excuses I used to make… I now have more confidence that I can successfully complete the 21 days fitness challenge.
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Wow gym membership for $30USD for 6months really IS a steal!
The membership prices in the U.S. are ridiculous. Most companies do crazy cheap promotions, but then when you want to quit, they will do anything to make sure you can’t -_- And even after you quit, they keep charging you! >_>
Anyway, I thought I’d be able to to more Yoga again with the Pocket Yoga app, but the Pilates and Yoga I did the past two days caught up with me and my body aches have been killing me. But! I forced myself to do five minutes of situps, crunches, and stretching.
For Day 8/Week 2, I’m really going to put an effort into walking more. And I mentioned this in my Day 6 comment, but I also want to work on being more flexible
Congrats to everyone for making it with me to Week 1! See you guys again for Day 8/Week 2!!
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Hey Rosa! Gym memberships at the private gyms (California Fitness, Planet Fitness, Fitness First) can be quite ridiculous here too, along with the initial promotions to *lock* you into their gyms. Mine was so cheap because it was a neighborhood gym, and that I intentionally picked off-peak hours (it’s less than 50% of the peak hour rate). Plus I’ve a membership card for something else, so I got an additional $10 SGD discount. But yes, I definitely agree it was a real steal.
Congratulations for completing Week 1 of 21DFC.
You have been doing such a marvelous job! I haven’t connected with you much during Week 1, so I hope to do so come Week 2. Keep your updates coming please, Rosa! 
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So today was not such an active, exercisey day for me…
I still have that gum/tooth ache…may have to check in/find a dentist here in Ponce.
I was hoping to self-heal this area in my mouth. The pain comes and goes.
Most times, I wait it out and self-heal, so I don’t know what is going on yet. It’s been about a week now that I’ve noticed this discomfort and pain. Don’t really see any swelling, so why is it sore? Don’t remember the history of that tooth, or the ones near it, so I’m baffled why this pain is manifesting.
I did do the bands while listening to music, about 20 or so minutes worth, total, during the day.
My energy has been compromised, and I am missing the more active me.
So I’m pleased with that awareness and progress.l
I also have done some light cleaning at the house and some rearranging/organizing things in drawers. I have found some clothing that is waay too large for me. Was I really THAT huge? How did I carry all that extra baggage?!!?
One reason was that i disconnected my awareness from my lethargic, sedentary, verrry heavy body…another great reason to keep physically active so I AM aware of my body and its needing to move and exercise to be healthy. And so, I am getting together clothes for donating and discarding if too worn. Progress IS happening!
I have worked very diligently for years and have achieved enough weight loss to enable me to move much more easily, so move I shall. I am so happy to keep going, keep progressing. I desire increasing my fitness level on an ongoing basis and live life fully with health and vigor. Still have quite a bit of weight to drop…that is happening just about every day, so it’s about awareness and necessity and the heartfelt desire of living with mindfulness and on purpose.
I am planning to swim in the Caribbean for tomorrow’s activity, always a joy for me,so I am looking forward to that.
Bette
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Everybody is doing so great! As one of the last people to post every day (time zone challenged
), I really do get inspired by all this enthusiasm. Keep up the awesome energy and activity!
Today I did aquafit again. I felt quite a bit stronger than ever before and worked really hard the whole class. I enjoyed my warm-up too — a sauna and hot tub before the class.
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What physical activity did you do (if any), and for how long?
- I did a 20 minute long walk. My knees and legs were feeling kind of sore and achy, so I decided to take it a bit easier than usual and just do a walk. It was still nice to be able to just go out and have my mind cleared, one thing that I have noticed fitness always helps with (clearing of the mind).
If you didn’t get to do any physical activity, why? And what can you do about it such that the same thing doesn’t happen again?
- I once again did my exercise. It’s a priority, and since I signed it, I’m focusing on it.
Now that Week 1 is over, what is your fitness plan for Week 2?
- My fitness plan is to do some sort of running exercise for 20 minutes for one day, and then next day do a body weight kind of workout for 12 minutes, and walk until 20 minutes. After every session, I want to stretch for about 10 minutes. These two different kinds of days will alternate back and forth throughout the week.
Stick to it everybody! It will be worth it.
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I floated and had fun in the pool for 30 min. or so and swam or actively moved around for another 30 minutes. I also had a random minute of exercise and put several others on my list (literally–I added “one minute movement” between every couple items in my to do list). I was inspired by an email I received talking about the idea of not trying to exercise for long periods of time, just adding exercise in one minute increments throughout your day. Since that flowed along with what I was hoping to be doing, it gave me some encouragement / a push into action. No strength-related stuff yet today, but I did some stretching as well while I was in the pool.
My plan for week two: to take this more seriously. I’ve been coasting along not being active enough to do what I want: lower my weight, build muscles, etc. So next week the goal is to really make sure that I get daily check marks.
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Coping with the munchies today, first time in two weeks my appetite wants to control me, but then, there is a lot of stress with an unexpected move coming up. That said, I walked the park for half an hour, and worked in another 15 minutes of yoga stretches. Yay me.
Came home to meditate, and since my yoga instructor wants me in a different position, I wasn’t able to focus as well – I need to breathe through what’s hurting.
The key for me this week has been just doing it, and now that I am back to walking, along with really getting into yoga, I think I have finally found the right combination that will work for me from here on in. The best part of yoga is that I am not breathless and hurting at all, but I know I have worked out.
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Hey Celes, I know what you mean about having more defined features after weight-loss. It’s one of my favourite benefits of shedding pounds! And about barefoot running … I just watched the video explaining it and I think it’ll help me avoid having foot pain the day after I do barefoot jumping rope. Hope I do it right & it works.
Day 7: Most calories burned!
Turns out that on this day I burned around 900 calories from exercise, which is more than any other day during this challenge. Hooray!!
The exercises were 15 mins of aerobics, >30 mins mix(jumping,kicks etc.) and 20 mins of slow jumping rope while barefoot ( except for socks… floors are too cold).
Plan for week 2: Going to try (with God’s will) and jog part of the distance during the walks ( or joglks?). And I want to learn step dance! Saw a video on youtube & it looks complicated. But will give it a shot anyway since it burns the most calories compared to other forms of dance ( according to LoseIt.com )
Congratulations everyone for completeting week 1 !
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Wow 900 calories, that’s super-impressive!!! You must have been working mega-hard!! Good luck with learning the step dance, I’m sure you will master it & be dancing with joy in no time!
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Thanks! But the day after that I ate much *much* more calories & exercised less…. so I balanced things out
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I so admire everyone here for their dedication and determination!
Personally, I’ve gotten discouraged. Even the easy things like walking and going up and down the stairs has been difficult. Partly it’s because of arthritis, but there are other problems too.
I thought I was just out of shape, but it now looks like I might have the beginnings of some serious heart disease such as congestive heart failure. I know that exercise will be part of the treatment and/or prevention but I need to have some things checked out first so I will know what I’m dealing with and where to start.
But when I’ve had the tests and know what’s what, I’ll be able to plan a sensible exercise program and I’ll have all kinds of incentive to follow it, and lots of support from my family and friends.
Anyway, I wanted to post encouragement to everyone who is doing this challenge. Keep up the good work, Celes and everybody, and enjoy your health and energy.
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Hello everyone!
This is the first time I’ve joined you on the comments because I’ve been so busy with stuff with my band and music and all sorts that i’ve been all over the place! I’ve been pretty good though, some days I’ve only had the fairly neccesary exercise (which I still would normally have avoided with bus/lifts etc) of getting off the bus a few stops early or walking to the bank to sort out some money stuff, walking to a place to go for breakfast with my sister and that kind of thing.
A few days I have managed more though, I’ve taken my dog for some long walks, done some aerobic step exercises at my mums house and some weight lifting (only small ones at the moment!)
I’m hoping to develop some muscle, not body builder Jodie Marsh style but I’d love some muscle definition in my arms and stomach and legs. I also want to generally lose fat as well so I’m hoping to combine lots of cardio and weight training
I’m having a fairly lazy day at the moment and going over a friends house for a jam soon so I can’t go jogging or walking yet but I’m going to do some weights until he comes to pick me up and then I’m going to walk back from his! I’ve walked home from Penclawdd once and it’s quite a walk – 4.3 miles! I stopped and enjoyed the scenery and wrote some lyrics because it’s a lovely area, i think i’ll do it all in one go this time though as it’s likely to be dark and creepy.. and very cold! so we’ll see
well done everyone, sounds like you’re doing very well!!
xxx
p.s. I’m on a system called Paul McKenna, I can make you thin – it’s NOT a diet. It’s about sorting out your relationship with food so you only eat when you’re actually hungry and stop when you’re full. You eat whatever you want and it’s about embracing and loving your body and changing it healthily and happily rather than fad diets and self-hatred. it’s honestly the best thing i’ve ever done, highly recommended for those of you who want to lose weight rather than just gain fitness
aaand he has a mental exercise for increasing motivation to exercise! 
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Yesterday was a good day as far as exercising went.
I done 15 minutes of Pilates. 15 minutes of the ab video I posted a link to. Finished out the day with yoga about 20 minutes.
I can really feel that I have been working ab muscles that I had forgotten were there.
Overall I am happy with my progress.
Plans for today are about the same. I would love to go walking outside but our mild winter just turned into a cold week.
That’s okay though because spring is just around the corner.
Also, I have used things I learned in the 21DHL in January, such as drinking plenty of water, eating properly, working on posture and breathing. So this challenge is only improving on everything we worked on last month. It’s great.
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I love Pilates and Yoga, and I am trying so hard to incorporate them into my fitness routine! How are you liking the videos? Are they motivating you as much as a live class would?
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Day 7 was awesome, and went exactly to plan — other than being 5 minutes late for kickboxing class! I tried a new class at my gym (kick), and I loved it! It was a surprisingly good workout (my shoulders and back are feeling all those punches today!), I had fun, it is a great way to release stress and anger, and I felt really good doing it. That’s a win in my fitness book.
I did overcome some temptation to laziness; just before class, all I wanted to do was sit on the couch and read my book, but I told myself I just had to go, and I would feel better. Such a true statement.
My weekend was shaken up last night in terms of plans, so I’m not sure what my fitness routine is going to look like over the next few days, but I’m sure I’ll figure out some way to squeeze it in! I had originally planned to hit the gym today for some strength training, then attend Yoga class tomorrow, followed up by some elliptical and/or bike work on Sunday (which I may still get to do).
Congratulations to everyone on a completed week 1! I hope you have wonderful weekends and enjoy whatever active pursuits you have!
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I have to say agree with you about ” just before class, all I wanted to do was sit on the couch and read my book, but I told myself I just had to go, and I would feel better. Such a true statement.”
Sometimes, ( it was always in the past =.=” ) I feel lazy and keep procrastinate my tasks and works till the last minute. I used to find it quite normal and not really pay attention to my bad habit. However, now I see the consequences of laziness and I also know that if I don’t do what I suppose to do, in the end I’ll feel regreted and disappointed about myself ( =.=” that feeling is not pleasant at all )
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