This is Day 0 of the 21-Day Fitness Challenge held in Feb 2012. The challenge is now over but you can do the tasks in your own time. Visit the overview page for all the challenge tasks.
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Welcome to the pre-work post for 21-Day Fitness Challenge (21DFC)! :D We have over 120 official participants up for the challenge, and the announcement is not even a day old!! How’s this for an explosive month of February?? :D
Sign Up First Before Proceeding
If you have not signed up yet, please read the announcement post first, then sign up here, before proceeding. Signing up is required to be part of 21DFC. (Update Feb 6: Sign ups are now closed).
For the 120+ of you who are already signed up (refer to: official participants list), continue reading!
Pre-Work for Success
Today, we’re going to do our pre-work for a smashing 21 days ahead. As I mentioned in the announcement post, we will be working on our 21-day exercise plan. I have created a 21DFC pre-work template for you to fill out:
- Download: 21DFC Pre-Work Sheet (DOC format) – Right click, click “Save link as…” and save to your desired folder
I’ll walk you through each of the sections.
1. Key Objectives for 21DFC
Here, you fill out your key objectives for 21DFC. What do you want to achieve in the upcoming 21 days? See this as an intention sheet where you write down what you want to see happen, before they happen. Everything is created twice in reality – first in the mind, then in the physical world. By writing down your intentions, you’ve brought them out of your subconsciousness, and it’s now a matter of taking action that aligns with your goals.
For me, my key objectives are:
- To exercise without fail for the next 21 days (at least 10 minutes)
- To lose weight, lose fat and gain muscle
- To have a more attractive and slimmer body at the end of the challenge
2. Game Plan
The game plan refers to what you’re going to do for the 21 days ahead. See it as a short summary of how you plan to achieve your key objectives in #1.
My game plan is:
- To vary between jogging, swimming, walking and other exercises – Since I’m easily bored by just 1 activity, and need a variation to keep my interest level. Also, varying across exercises help prevent muscle fatigue from working out the same area of my body.
- To time my runs as a personal measurement and milestone – Having a time records will help me see how I’m tracking and motivate me to do better the next time
- Not to see exercising as a chore, but as an activity to be enjoyed and relished in – This is the most important. There is no point doing something unless we truly enjoy it. I want to be exercising because it’s fun and because I ‘want to do it’, not as self-punishment. The latter is a mindset doomed for failure, while the former is more empowering – which is necessary if you want to get the best out of your exercises.
3. Obstacles and Strategies to Overcome Them
Here you see a table with 2 columns – the left side titled “My Biggest Obstacles”, and the right side titled “My Strategy to Tackle the Obstacles”.
Here’s what you should do – Fill the left side first, listing the things which you feel will prevent you from succeeding in 21DFC.
Then, after you are done, think of your strategy to overcome each of these obstacles on the right side. You should have at least 1 strategy to address each obstacle. Meaning if you have 4 obstacles, you should have at least 4 strategies listed, one for each obstacle.
Here are my obstacles:
- Rain jeopardizing my jogs/swims (which are done in open space)
- Feeling too tired to exercise
- Feeling bored with the exercises
- Feeling demotivated because not seeing results
And here are my strategies to overcome the obstacles:
- Use home aerobic videos as alternative
- Go slow – Go for quick walks on days where I really, really feel tired. Walk slowly for 1-2 minutes, or as long as I need without pressure, then let it roll from there.
- Toss up some variety – Check out community centers for other exercise classes
- There will be results from consistent action. Don’t use the scale in the 21 days.
For those who have listed laziness as an obstacle, laziness is always a symptom, not the cause. Long term readers of PE and past participants of Live a Better Life in 30 Days and/or Be a Better Me in 30 Days Challenges would know this. The sooner you realize this, the sooner you’ll overcome this blockade in your life. I recommend to check out the procrastination series to more insights.
4. The 21DFC Pledge
This is a pledge to solidify your intentions for the 21 days ahead.
Here’s how the pledge goes:
“I, _____________________, commit to exercise daily for the next 21 days, from Feb 3–23.
In these 21 days, I shall stay true to my 21DFC plans as much as possible; I shall push my physical limits to where it has not gone before; I shall be as physically active as I can without hurting myself; I shall report my progress on PE daily be it rain or shine; I shall render my support to fellow participants if they ever need it; I shall not beat myself up if I were to miss my exercises – but instead learn what got me offtrack and not let it happen again.
Throughout these 21 days, I promise to honor my body, my heart, my mind, and my spirit wholly, with love, kindness and respect.”
Fill your name in the blank area, then recite it. You can either read it to yourself (either inside your head or out loud), or read it to your 21DFC partner, if you are doing the challenge with someone else. Seriously, try to get a friend, a family member, or your partner to join in if you can, because it’s more fun that way!
5. My 21-Day Fitness Plan
Last but not least, the 21-day fitness plan! There’s 2 things you can do with this chart.
You can either plan out your exercises for the 21 days now, complete with the type of exercise you’re going to do and the duration. This is especially helpful if your days are very scheduled (you work/study fixed hours), and your exercises have to occur at fixed timings (say, gym classes, or in between breaks).
Or, you can just go with the flow and do whatever exercise you feel like doing for the day. So, no planning at all. But the definite thing is you will commit to some form of physical activity every day for the 21 days.
I’m using a mix of both approaches. I plan to take some gym classes, which will occur on fixed days at fixed timings, so those will be fixed in my schedule. As for the remaining days, I’ll do a mix of either jogging, swimming, or aerobic videos (if it rains on the day), depending on how I feel on the day itself.
I printed my 21DFC pre-work and pinned the pages on my noticeboard. Check out my 21-Day Exercising Chart – makes it easier to tick/cross the days with the chart right before me. ;)
8 Tips to Succeed in 21DFC
As with all challenges, here’s my tips list on how to succeed in 21DFC:
- Focus on increasing physical activity, rather than “exercising” per se. The former is a permanent lifestyle shift, the latter is more of a fad that won’t last.
- Schedule your exercise sessions into your calendar, NOW. Even if you don’t know what exercise you’ll be doing, or what time you’ll be doing it, allocate a daily time slot for exercising in the next 21 days. That way, at least you already have set aside time for exercising.
- There are plenty of opportunities to increase physical activity every day. It’s up to you to find them. Be it doing some household chores, walking over driving to the convenience store, climbing the stairs vs. taking the lift, going to the gym for a quick hour during lunch or after work over that extra 1 hour of work which many times make little difference, joining that dance/yoga/aerobics class which you’ve always wanted to sign up for, etc.
- After you have filled out your 21DFC pre-work, print it out and put it on your noticeboard, right where you will see it first thing every day. Use the 21-Day Exercise Chart to track your progress – tick for the days you do exercise, cross when you don’t.
- I’m all for setting high goals and pushing yourself all the way, but if you’re setting targets that are so high that’s making you procrastinate and abandon the exercise plans altogether, then you should seriously revisit your plans. I rather you have something doable and which you stick to, then something that’s sky-high and which you do nothing of. Dump that all-or-nothing mindset and embrace “imperfections” as the new perfection.
- On days you feel tired, permit yourself to go slow – very, very slow. Then start from there. Soon you’ll forget that you were even tired to begin with. The point is to create the momentum.
- Regardless of what happens, report back on this site every day, to share your daily progress. Put a daily reminder in your calendar to post your progress here every day. I can’t stress this enough – You have to be part of the community for us to be able to help you. If you don’t log on here, we won’t even be able to reach you. Let us help each other.
- If you failed to exercise on the day itself, learn why, then share your lessons with everyone here. Then start over the next day. There’s plenty of new tomorrows to start afresh.
Share Your Pre-Work Now!
When you’re ready, share your pre-work with everyone in the comments section! Copy and paste your answers from the document, including:
- Your Key Objectives for 21DFC
- Your Game Plan for 21DFC
- Your Biggest Obstacles
- Your Strategy To Tackle the Obstacles
- Your 21DFC Pledge
- Your 21-Day Exercising Chart!
For #5, you might want to share it in the form of an image. Screen capture your exercising chart first (use the print screen button on your keyboard), upload your image to Photo Bucket or Imgur, share the link in the comments area.
And if you want to share your whole pre-work document, you’re welcome to do so. Simply upload it to Google Docs, enable public sharing so members who want to download and take a look can do so, and share the link here.
Get Ready for Day 1!
Once you’re done, hop over to Day 1’s post! Here we go!!! :D
This is Day 0 of the 21-Day Fitness Challenge held in Feb 2012. The challenge is now over but you can do the tasks in your own time. Visit the overview page for all the challenge tasks.
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My pre – work:
https://docs.google.com/document/d/1wzCEippmtAMGi7C1OfizVeuS1hBlWa9oFxuSPHca6I0/edit
1.Key objectives:
To be consistent and keep my mind fresh whole day
2.Game plan:
To walk for 20 minutes early in the morning followed by yoga for 10 minutes. There is no game plan as such i am going to do yoga when time permits. I neither want to be too hard to myself nor lazy
3.Obstacles and strategies to overcome:
Lack of desire – i will not stick on to one form of exercising. Like if i dont feel like going for a walk on a day i will do some other in its place
Unable to wake up early in the morning for walk- will keep the alarm really far from bed so i have to wake up to stop it.
could not post feedback all these days I’ll start doing it from 2day :)
Pre-Work: 21-Day Fitness Challenge (21DFC)
My Key Objectives for 21DFC (3 Feb – 23 Feb)
1. ____Get Motivated______________________________________
2. ___Eat Better________________________________________
3. _______Start to lose weight________________________________
My Game Plan for 21DFC
___Work out at lunch time at work_________________________
____Park further away from work __________________________
___Plan meals in advance and pack healthy snacks___________
My Biggest Obstacles My Strategy To Tackle the Obstacles
1. ____________time_________________
2. ________energy_________________
3. _____________________________
4. _____________________________
5. _____________________________
6. _____________________________
_____________plan_____________
____________multi task_________
__________sleep____________
_____________________________
_____________________________
_____________________________
My 21DFC Pledge:
“I, Robyn, commit to exercise daily for the next 21 days, from Feb 3–23.
In these 21 days, I shall stay true to my 21DFC plans as much as possible; I shall push my physical limits to where it has not gone before; I shall be as physically active as I can without hurting myself; I shall report my progress on PE daily be it rain or shine; I shall render my support to fellow participants if they ever need it; I shall not beat myself up if I were to miss my exercises – but instead learn what got me off track and not let it happen again.
Throughout these 21 days, I promise to honor my body, my heart, my mind, and my spirit wholly, with love, kindness and respect.”
Here’s my Pre-Work (finally lol):
My Key Objectives for 21DFC:
1. Exercise every day for 20-30 minutes
2. Drink a minimum of 4 glasses of water every day
3. Get up at 7am every day and be in bed by 11pm
My Game Plan for 21DFC:
1. Vary exercising so that I don’t get bored with it (which I tend to do all the time)
2. Drink water with every meal and take a water bottle to work with me
3. Create an exercising time slot in my daily planning so there is no excuse and/or I won’t forget
My Biggest Obstacles are:
1. Poor time management – I am always busy but sometimes I focus on the wrong things at the wrong time. Effectively managing my time (which I am getting better at) will ensure I don’t miss out on exercising during the day
2. Feeling tired – This can be the number 1 reason why I stop exercising, as I am doing so many things throughout the day that I am just too tired to exercise after. I think for this reason I will try to exercise in the morning whenever possible as that is when I am the most energetic.
Finally, found the time to post my pre-work,
Here it is https://docs.google.com/present/edit?id=0AadorPqLfd9NZGhiajZma3BfMzczbnd4aGRkZ3I
I’ll try to catch up to write the exercises i have done since the challenge started. (Making sure i post my progress everyday is also a challenge :D)
I never did pledge so here I am.
I will make it through this 21DFC. I know I can do it. In fact, I am turning this into the 30 Day Bikram challenge that I had been intending to do because if I can do 21 days, I can certainly push out the last nine to get me that lovely tee-shirt that the yoga studio passes out. I may even push to the 60 as that was also one of my challenges I wanted to surpass this year.
So needless to say I am going to be doing 90 minutes of Bikram yoga every day for the remainder of the challenge. (In fact, I started early on the 1st so I am actually on day five today!)
I’m going to try to make it to the earlier class that my hectic work schedule allows. This typically means the 4:30pm practice most weekdays and the 3pm practice on Sunday. I had the first two Saturdays of this challenge off which means I get to go to one of the early classes, which is nice because it leaves me energized for the rest of the day.
My intentions for the end of this challenge is to be more fit and become more flexible. Even with my practice of Bikram this January I am already noticing differences in my body. My legs are becoming really fit and strong. My thighs are losing much of the jiggly aspect to them with each class I go to. And I can push myself harder than I could before with each class. My intention for the end of my challenge is to be able to hold some of the balancing poses longer, if not for the full amount of time that Bikram intended, at least longer than I do now. I also want to be able to hold poses in the back strengthening series for the fully allotted time. And if somewhere in there I reach my head to my knee in standing separate head to knee pose or my forehead to the ground during standing separate (I don’t know the real name of this pose…) head to floor pose… that would be awesome too. I am so close already with those two poses.
I know that to many 90 minutes of Bikram class seems really hardcore but I promise that it’s not. I am not pushing myself further than I can go. If I need to spend a posture in class in savasana, corpse pose, I do so. There are days when my body just cannot complete the full class but I stay in the room and push through as much as I can. So I count this. Every day I get stronger and can do more with better posture. I hope by the end of my 30 day challenge I no longer have to sit out poses, especially triangle pose and balancing stick pose.
Alright, just a short and simple plan here.
Objectives:
1. My main objective is to maintain a daily exercise routine. Sometimes I would go for a couple of weeks exercising and then stop.
2. Keeping my weight down or losing some would be another one, but this would only work providing I’m eating healthy non fatty foods.
3. Getting myself out of the house more often for the enjoyment aloe, rather than just going out to shop, eat or whatever.
The Gameplan:
1. At least 15 or 20 minutes on the rebounder each day. I usually set the alarm on the oven to 20 minutes and don’t stop jumping until I hear it :)
2. And, or a long walk, usually to Manly, the beach over the hill. Climbing that hill alone can be a workout alone at times! The whole walk there and back usually ends up being between 90 minutes and two hours, as I usually walk around this creek where you sometimes see flying fish.
3. Sometime during the challenge, I’d like to do another walk to the city. I wanted to do this on my birthday the other day like I did last year, but it was raining. Usually that takes about 3.5 hours.
4. And there’s another really scenic walk close to here with lots of steps which could take around 2 hours or more, but I’d like to walk there from home and back again which might add another 80 minutes.
5. Any other kind of exercise I enjoy. I have a pull up bar which I need to use more as my arms could do with more strength.
Obstacles:
1. The biggest would be distractions, like jobs I need to complete, anything internet related or house work.
2. Having a shower before I’ve done any exercise. If I’m clean, I won’t feel like doing anything that will cause me to perspire.
3. Eating some kind of take away food when I go for a long walk and reach my destination before walking back.
Strategies to deal with these:
1. Develop a routine where I do things at specific times, like exercise first thing in the morning, eat some fruit after that and then work after that. Then schedule an hour or two in the afternoon for a long walk and some relaxation time at night.
2. Be more flexible with my shower times.
3. Don’t take any money with me when go for a walk :)
Welcome onboard, Glenn! And flying fish? That sounds like quite a sight. :D
My pre-work homework is available here:
https://docs.google.com/open?id=0B4Nh5Y_-bmJAMzU2MjQ0ZWMtNjU0Yy00ZmY3LTk1NmYtYjE0OGY4NWI4OTY4
:dance: :clap:
I really felt motivated and encouraged when filling out this pre-work form. It was
helpful to look at my obstacles and plan a strategy to tackle them. ;)
Hey Karen, pre-work related comments should be posted on the pre-work day’s post. I’m shifting this over to Day 0’s post now. ;)
1.Your Key Objectives for 21DFC
To overcome my exercise plateau
2.Your Game Plan for 21DFC
To re-vamp my exercise routine
3.Your Biggest Obstacles
Lack of options (can’t do any workout videos involving jumping around, I live above someone.)
Lack of money (can’t afford a new machine plus I don’t have any space.)
4.Your Strategy To Tackle the Obstacles
I bought a stability ball and two different workout videos to go with it. I am going to add this into my routine to shake it up.
5.Your 21DFC Pledge
To stick to my routine to the best of my ability (barring any injury or illness).
6.Your 21-Day Exercising Chart!
It’s very similar to my 21DHL chart but with a few differences.
https://docs.google.com/document/d/1ftei4x4v2De8HqKqpyhip1l0RYOhxiaalwPG0p75BDk/edit?hl=en_US#
My Key Objectives for 21DFC(4 Feb – 23 Feb) — Yes, I’m starting a bit late.
1. Be stronger, more flexible, more toned / thinner, and have more stamina by stretching, doing strengthening activities, and being active each day.
2. Traditionally if exercising / dance practice doesn’t happen first thing, it doesn’t happen. I want to break that habit so that if my schedule forbids early morning sweat or I simply want to start my day with something different it still happens, just at a different point in the day.
3. Lose at least a kilo.
My Game Plan for 21DFC
* YouTube dance videos
* Hiking
* Sneak in being active
* Standing while I work
My Biggest Obstacles
1. Tiredness — I love Celes’ plan to go slow on days when you are tired.
2. Sedentary habits — sitting while working, sitting while watch DVDs–Rather than try a whole bunch of new things and resent them, I’m going to focus on just one thing: standing while I work.
3. Creativity and variety with veggie dishes — I know it is an exercise challenge, but to lose weight I’ll need to watch both my diet and my activity level. I don’t have a solution yet…the start of it is probably a trip to the grocery store.
4. Sun / heat — Sunscreen, just putting up with it, long sleeves, doing things indoors
5. Devaluing it compared to my other activities — Having to report in each day should help with making it equal to the other tasks in my day!
Wow, Jadzia! What work do you do that allows for standing while you work? By the way, welcome onboard! :clap:
Thanks for the welcome, Celes. Mostly computer things. I used to have a treadmill that I could put my laptop on and then work while I walked (mostly reading–hard to type except for an occasional thing here or there while on the treadmill). Since I don’t have a treadmill, my closest approximation is the computer on the bar and then just walking in place / doing the meringue. It’s good because the height lets me type easily while standing, but bad because without the constant reminder of a moving belt beneath me I get drawn fully into what I’m doing until I’m just standing still.
1. Your Key Objectives for 21DFC
Push as hard as I possibly can each day, the results I want will come with that.
2. Your Game Plan for 21DFC
I will be doing some intense 20min routines to burn some fat and build up muscle. I will also be dancing! I miss dancing so much and it´s time to start dancing again. I want to go running some time, but right now is really cold outside, so I´ll leave that for next month.
3. Your Biggest Obstacles
Feeling way too tired to exercise.
Not enough time.
4. Your Strategy To Tackle the Obstacles
Music! With music everything is possible.
Organize myself, there´s time for everything. Even if I´m in the middle of my exams, exercising is a good break from studying.
5. Your 21-Day Exercising Chart!
One thing I´ve learned in the past few years of trying to exercise everday is that no plan works for me. Some days I feel like doing a core workout, other days I feel like running and other days I feel like doing yoga. If I try to stick to a specific plan I know I´ll fail, so plan is to have no plan at all!
Let´s do this!!
Hi, Elezhara!
You sound a lot like me…I’m with you 100% with the dancing, music, and the need for a lot of flexibility for what you feel like doing that day.
Since you mentioned being busy, does it work for you to schedule in a time slot each day for “being active” without specifying what it is that you are planning to do? I got myself in a routine of being active by setting aside 30-60 minutes each morning for dance practice without specifying what types of dance I was going to be doing (that gave me the flexibility needed to ward off inner rebellion). Ironically what I want to do this month is break that “morning” habit so that no matter what happens the day includes either dance practice or hiking before bedtime.
What kind of dance do you do?
— Jadzia
Hi Jadzia! Thank you so much for your reply :)
It used to work for me to set aside some time everyday for exercise. But I´ve learned that doesn´t really work for me. Some days I feel very active in the morning and prefer to do exercise when I wake up. Other times I feel like exercising at night when everybody is in bed. So I just commit myself to exercising once a day no matter what time it is, and so far it´s working pretty good because I don´t see exercise as a chore I have to do each day, but something I do because I want to.
I used to do rhythmyc gymnastics and I loved it. Now I´m trying different types of dance, contemporary, hip hop, etc. I want to get the philosophy and style from each dance and mix it up into something I really like. I don´t have any money to join classes, so I´m learning from youtube videos. It´s fun!
Whan kind of dance do you do? Do you dance professionally?
Love,
Sara
Hi, Sara!
You hit the nail on the head: it makes it so much easier when it is something you do because you want to do it! I don’t dance professionally but I have led a dance group (mostly historical / traditional folk) and taught dance in the past. Right now what dance I do is for me and for fun / to improve my skills. I love youtube dance clips! It sounds like you’ve mastered what I’m working on this month: the ability to exercise / be active at any time of the day as opposed to on a set schedule.
Happy dancing!
Key Objectives:
1. To exercise for 21 days straight for at least 20 minutes every session
2. To gradually and gently work my legs into the ability for daily exercise
3. To get into shape
4. To exercise long enough to become physically tired enough to sleep well
Game Plan:
1. To switch between my choice workouts and brother’s choice of workouts.
2. To do mostly high-intensity interval training
3. To end the 21 days with a 15 minute straight run
My Biggest Obstacles My Strategy to Overcome Obstacles
1. Bad weather preventing me from exercising
2. Become to busy to do exercise
1. Do an indoor workout or find a place protected from the weather outside
2. Do it earlier in the morning so that I know it is done for sure or plan ahead of time and reserve a slot of time for it
https://docs.google.com/document/d/12JsGQqloDkVRZlUaKh3T5XJyTtKpSjXTdBsrKcTkzqY/edit
all signed up and ready for my 530 gym class this evening! excited.
I have one goal. I have just started some private yoga lessons in an attempt to make yoga a part of any daily life. At my age I need to start taking better care of myself, and with certain physical limitations, I am curious to see if yoga is the answer for me.
Goal: work out a minimum of 20 minutes each day using a variety of yoga poses, stretching, and breathing.
Goal: take private lessons twice a week for the duration of the challenge (each lesson is one hour.).
Goal: stand on the scale once a week, but use that only as a measure of interest, not to get discouraged. I will not take the scale as gospel.
Limitation: since I do not drive, getting to yoga class may be an issue if I have to work around a driver’s schedule. But I think I have that worked out. My eventual goal is yoga practice on my own.
Limitation: cost to continue yoga lessons. I am trading art work for lessons, so my next five weeks are taken care of. Beyond that I will wait and see. ;)
Here is my plan:
A. Key Objectives for 21DFC
1. To exercise without fail for the next 21 days (at least 30 minutes)
2. To lose weight, lose fat and gain muscle
3. To be increase lung capacity
B. Game Plan
My game plan is:
1. To workout Day 1 – Workout #1: Upper Body
2. To workout Day 3 – Workout #2: Lower Body
3. To workout Day 5 – Workout #3: Total Body
4. To schedule various exercise like jogging, walking, bike riding and other exercises on days 2,4,6 and 7.
5. To time my runs as a personal measurement and milestone – Having a time records will help me see how I’m tracking and motivate me to do better the next time
6. Not to see exercising as a chore, but as an activity to be enjoyed and relished in.
7. Involve my family and friends in the exercise process
8. Get on-line support as well
C. Obstacles and Strategies to Overcome Them
Obstacles
Rain jeopardizing my jogs/bike riding (which are done outside)
Feeling too tired to exercise
Feeling bored with the exercises
Feeling demotivated because not seeing results
There will be unhealthy foods at work
Strategy to Tackle the Obstacles
Use the indoor stationary bike or body weight exercise
Do something fun I have never done before
Do the next day’s exercises
It’s all right. Results will come in due time
Bring my own food form home.
The 21DFC Pledge
“I, Joe Castillo, commit to exercise daily for the next 21 days, from Feb 3–23.
In these 21 days, I shall stay true to my 21DFC plans as much as possible; I shall push my physical limits to where it has not gone before; I shall be as physically active as I can without hurting myself; I shall report my progress on PE daily be it rain or shine; I shall render my support to fellow participants if they ever need it; I shall not beat myself up if I were to miss my exercises – but instead learn what got me off-track and not let it happen again.
Throughout these 21 days, I promise to honor my body, my heart, my mind, and my spirit wholly, with love, kindness and respect.”
My 21-Day Exercising Chart
I will post some type of outline at a later date.
Your Key Objectives for 21DFC
1. To gain pride in my daily accomplishments
2. To achieve consistency with exercise without fail for the next 21 days
3. To have a healthier, leaner body than I started off with :)
Your Game Plan for 21DFC
Exercises to do:
Walking, weights, elliptical trainer, swimming, possibly yoga
Time my exercises
Will aim for 1 1/2 hrs to 2 hrs per day (already walk my dog at a fast pace each day for 1 hr)
3. Your Biggest Obstacles
Myself!
Computer
Negative self talk
4. Your Strategy To Tackle the Obstacles
Positive affirmations, coupled with mantra “exercise, exercise, exercise!”
Limit computer time with a timer, so that I am aware of the time I am spending/wasting here
Reward myself after exercise with a big smile & a huge pat on the back!
5. Your 21-Day Exercising Chart!
To some degree I am going to take each day as it comes, with weather being a factor regarding indoor or outdoor activity. Each day is started off with 1 hr walk with my beautiful & loyal dog, and I will choose the extra personal activity based on how I feel after that. Weights every other day in the gym as well as the Elliptical trainer or stationary bike. Swimming if raining & miserable outside & hopefully yoga if I can get a DVD from the library. I also have my own bicycle, so if nice outdoors will start to ride again.
:dance:
Here is my pre-work details:
My Key Objectives:
1. To engage in physical activity everyday for the next 21 days
2. Learn to enjoy physical activities and integrate them to my daily routine for life
3. Become more flexible, strong and of course healthy
My Game Plan for 21DFC:
1. Do an exercise of my choice for at least 15 minutes everyday
2. And to do it as soon as i remember to. The sooner the better.
3. And do my best to start lightly, taking it slow in the beginning.
4. Also, to take deep breaths while i exercise.
My Biggest Obstacles
1. Laziness
2. Excuse making and postponing exercise
3. Pain due to taking the exercise too far
My Strategy To Tackle the Obstacles:
1. Reward myself for completing my exercises for the day
2. Doing the exercise first thing in the morning
3. Practicing the art of “less is more” to exercising in the beginning
4. Prepare the day before and be clear on what i will be doing
My 21DFC Pledge:
“I, Mirna Biosse, commit to exercise daily for the next 21 days, from Feb 3–23.
In these 21 days, I shall stay true to my 21DFC plans as much as possible; I shall push my physical limits to where it has not gone before; I shall be as physically active as I can without hurting myself; I shall report my progress on PE daily be it rain or shine; I shall render my support to fellow participants if they ever need it; I shall not beat myself up if I were to miss my exercises – but instead learn what got me offtrack and not let it happen again.
Throughout these 21 days, I promise to honor my body, my heart, my mind, and my spirit wholly, with love, kindness and respect.”
Good Work everyone!!
Key Objectives:
1. Exercise every day for 21days
2. Lose body fat and increase muscle weight
3. Reduce biological age according to the scales at my gym
Game Plan
1. Be realistic and aim for 10mins esp on busy days
2. Give myself this time before other jobs/chores
3. Include my son as much as possible
Biggest Obstacles
1. Feeling too tired
2. Long work days Wed and Fri
3. My son!
Strategy to overcome obstacles:
1. Do the exercise first thing as much as practical – Mon/Tue/Sat/Sun. On other days tell myself it is just 10mins. Ten minutes!!
2. Be organised in other aspects such as meal preparation so I can have this time. Be flexible in our evening routine to incorporate exercise. Be kind to myself in the evenings of the busy days and don’t expect to complete too many items from a to do list, prioritise the exercise.
3. Include him as much as possible. Tell him what I am doing and for how long and tell him what he can do while I exercise. It might be to join me or it might be to do an activity we don’t do a lot, such as play doh or painting, while I get my exercise in. Take walks with him.
I havent done my plan just yet but it will involve things such as running with my new (second hand) jogging pram and my son, beach walks, 15mins run before I leave work to collect my son from day care, or home workouts such as skipping, Fitball dvd. I will plan it according to the commitments I have on each given day.
>> My Key Objectives for 21DFC(3 Feb – 23 Feb)
1. To exercise for at least 15 minutes every morning without fail for the next 21 days
2. Increase my stamina and strength by forming a running habit
3. I want to become physical active and sporty.
>> My Game Plan for 21DFC
1. Do exercise ( aerobics) for at least 15 mins every morning
2. Running for 30 mins on alternate days
3. Go swimming twice a week
My Biggest Obstacles
1. Laziness
2. Feel too tired to exercise
3. Don’t have enough time
4. Feel bored and unmotivated
5. Windy and cold weather
My Strategy To Tackle the Obstacles
1. Listen to music when doing activities
2. Go running with my friends so that we can motivate each other
3. Spend a few minutes to visualise myself doing exercises :rolleyes:
4. Using a workout app on my phone to track my progress
5. I’ve been forming a habit of going to bed and wake up early so that i have more time to finish my works and have more energy :D
6. Keep reminding myself of my goal and setting some inspirational sport pictures
7. About the weather, I have no solutions at all =)) Well the only thing i can do is wearing enough warm clothes and stop thinking about the weather
My Key Objectives for 21DFC(3 Feb – 23 Feb)
1. To lose fat and build up my weak leg muscles
2. A balanced and healthier body
My Game Plan for 21DFC
Earlier morning yoga after a cup of hot drinks
swimming/ jogging/ stair climbing
learning Qi Gong
My Biggest Obstacles
1. hands and legs cramps
2. lack of motivation, no accompany
3. time/ works
My Strategy To Tackle the Obstacles
Get up earlier
242 participants around the world doing this challenge with me! :D
Earlier morning/ evening/ anytime
Your Key Objectives for 21DFC
1. Get weight down to 170 or below (I weighed in at 175 today)
2. Establish complementary eating habits on an ongoing basis
Your Game Plan for 21DFC
1. Go to a yoga class 6 times per week.
2. 1 hour of cardio (my apartment complex elliptical) 4 times per week
3. Do at least one of the above each day.
4. Combine with healthy eating
Your Biggest Obstacles
1. Making the time
2. Resisting sweets and fatty foods
3. Motivating myself to go to a late yoga class if I work late
Your Strategy To Tackle the Obstacles
1. Read and/or listen to music while doing the elliptical machine to make it enjoyable
2. Make a list of the available later yoga classes (after 7:00) that look appealing
1. Key Objectives:
I consider myself somewhat of a couch potato, and it;s a trait I’d like to change. Been working out fairly often nowadays, but I want to make it a habit. I’m a fairly skinny guy, so I’d love to get a bit bigger, eventually gain strength, and regain probably most of the stamina I’ve lost through the many years I smoked heavily.
2. Game Plan:
Work as many parts of my body as possible, even if lacking the necessary equipment, and do my best at it. Also do sports, like soccer and basketball with friends.
3. Obstacles and Strategies to Overcome Them:
Video games, lying down to listen to music, or lose myself on the internet. While not hard to overcome these obstacles, can get pretty wrapped in them, so remind myself to not stray from my goal. Mind power works like a charm because it reminds me of what I aim to become.
4. My 21-Day Exercising Chart:
My work out plan is based of P90X. There are a couple I cannot do due to the lack of a barbell, so back and chest will be a bit harder to work on. It looks roughly like this:
Monday: Plyometrics and Ab Ripper X
Tuesday: Yoga X
Wednesday: Core Synergistics and Ab Ripper X
Thursday: Cardio X
Friday: Kenpo X and Ab Ripper X
Saturday: Shoulders and Arms
Sunday: Rest or Stretch X
Wednesdays and Saturdays though I’ve been playing soccer and basketball (just started with both), but may skip on them for a couple of weeks since one of my fingers is hurt, and it’s uncomfortable.
I tend to alternate Ab Ripper X with the new X2 Ab Ripper from P90X2, which is awesome, but then leaves me completely worn out. Fortunately, it gets the job done!
That being said, I’ll put the best of me to make sure this will be completed. Thank you for doing this Celes, it will help to be encouraged and encourage others in the process.
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