This is Day 20 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.
Hello and welcome to Day 20 (Feb 22) of the 21-Day Fitness Challenge! :D 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!
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today i am going to stretch myself and do a core kick boxing class…excited and nervous
going with the advice to try new things. no time like the present
Sounds like fun. Good for you :clap:
I shared a few links that really worked for me and are working for me. I may share them again tomorrow while doing them.
One is the standing up abdominal exercise. My goal has been not to lose weight but to tone up flabby parts of my body and my stomach has been a problem area, especially after having two children. Also, I was in a wreck in 2001 that cracked bones in my neck and back. So on the floor sit ups or crunches was causing me pain in my neck and lower back. The stand up ab workout that I have been doing during this challenge is wonderful. Not only is it saving me the neck discomfort but it is working. My muscles aren’t so much sore anymore but I can still feel the workout and in the 15 days since I found this video, I have honestly seen some results. Nothing huge like a 6 pack. Subtle results such as my stomach muscles are tighter and I can see a slight difference. I am sticking to this one!!
I also was reading another participants updates on here and used her link for a very good workout. I use it twice a week.
I have found that yoga in the evening has made me more flexible and relaxed along with meditation.
The latest I found that I absolutely love is the last link I shared to a booty shaking workout. It works muscles in the lower back, hips, thighs, and abs so it has actually helped with back pain. It is also very fun to do and a 10 minute workout. I was worried at first about my back and was excited when it helped rather than cause pain.
I have also found if I set times to workout instead of randomly doing them, it makes me feel more organized and productive.
These are some of the things that have worked for me and I am so glad I found them and very glad I signed up for this challenge. My day is not complete now without exercise.
Hope this has been a positive experience for everyone and I hope everyone enjoyed this as much as I have. Keep up the good work everyone!!1 :dance:
That’s fantastic Netta. :clap: Can you share the links here so it’s easier for other participants to refer to them?
Yes Netta, that’s a great thing you did by sharing the links….makes me hold you in high regard by having you share something you took positives from (just like Bette for sharing her story on her weight loss and everyone else on 21DFC for letting us all take a peek through a window of their lives from where a world of good-enlightenment-positives emanates…
Looking forward to a all-time collection of your favorite links posted here
Thanks again for your appreciation, ASLO, and for the mentioning me up there! :D
Sharing that story has really made a difference for me! :hug:
:heart:
:hug:
Looking forward to seeing those links. Thanks in advance for posting them again. :idea:
I’d like to have your links here in one post too, please!
Me too, Netta! Glad you found the exercise that works for you (and is not painful)! :D When I first tried out that waist-trimming one, I was thrilled to be able to do something that is an easy to access video, with music, and is doable for me. (Well, alot of it is, and what isn’t, I can modify. Even in a seated position, it works well! ) Also, I am challenged with my knee joints and my back, so hearing about exercises that you have found helpful for those areas would be great! Thanks for the share! :D
Speaking of sharing, I am interested to know if you have read the story that I wrote in two posts on Day 12, and if so, what are you thoughts :?: :?: :?:
Yes, this 21DFC has really made a positive difference in my life, and I have really enjoyed it. Now there’s more LIFE in my life!! :heart: ”
“MY DAY IS NOT COMPLETE NOW WITHOUT EXERCISE.” !!!
Gotta love that. I so agree! Thanks, Netta! :hug:
hee hee look forward to checking out the booty-shaking workout!
I agree that set times can help you be more disciplined and get into a routine!
Good luck with the final challenge day!!!
The 21DFC Challenge and my commitment to finish the 21-Day Challenge has helped me to exercise these 20 days! :)
Today, I did Chair dips, Jogging in place and the Plank. Total time taken was almost 11 minutes maybe :)
that sounds like a tough workout Monisha!! good on you!! :bow:
Thank you, zingfairy! :) Thank you! :hug: :hug: :hug: :hug:
THANK YOU zingfairy!!!!!!!!!!!!!!! :hug: :hug: :hug: :hug: :hug: :hug:
Cheap fitness equipment is what has worked for me (since gym memberships are really expensive here and out of my budget). Resistance bands, stability ball, exercise DVDs, a free exercise bike from a friend: there are ways to be fit without spending a fortune which I know is an excuse of many.
I’m hearin’ that, Tina. I get a whole lotta mileage out of my resistance bands, and youtube videos are now on my list of facilitating my exercising. Not sure about the stability ball yet, but it could be in my future along with other “ways to be fit without spending a fortune.” :D
Btw, I wrote you back in Day 12 (seems like so long ago)…was asking in that reply about specific exercises you do …and i am wondering about any thoughts/comments you might have about the story I wrote (in 2 long posts) on that same day. ? :?:
:heart:
This 21DFC has really flown by, hasn’t it?
Hope we all stay in touch in the forums!
For me, I think that my mum is the biggest supporter towards my 21DFC. When she first heard from me about 21DFC, she said, “Good!! You really should exercise more to keep you healthie. I have asked you to but you are so lazy!!” XD
After that, she even invite me for jogging / walking in the evening after she finish cooking for dinner.
She also keeps on reminding me “Have you exercise today??” “When do you want to exercise??”
I feel grateful to have a mum like her!!
For myself, I’m using my own fitness mantra to keep myself from doing exercise: Busy can never be an excuse for not exercising!
No matter how busy I am, still, I will at least do some body stretching for 10 ~ 20 minutes. :)
Today, I haven’t done my exercise, just back from dental side. Later I will do for 30 minutes Home aerobics. Tomorrow, I must remember to bring my tower and sport shoes for gym after my class!! >.<
Hi Jaleen, sounds like what has worked for you is having someone who supports you in your fitness goals. And that’s definitely a huge enabler. :D I’m so happy for you for having such a supportive mom. :clap:
For the rest of us, get fitness buddies if you can. Find others who have common fitness goals, and get together to do fitness activities. It’s like having a support network for healthy living. :D
Hi Celes, yes, I have a few of friends who share the same goal with me, so we workout together and check with each other about the progress, although we may not meet up for quite some time. ^^
And, from PE, when I can see many people moving forward with the 21DFC, and that really motivate me to complete my challenge too, definitely. :)
Finding online videos for workouts which don’t need any additional equipment has helped me stick to exercising daily – since I use&need only my body for workouts, things seem a lot more simpler and therefore achievable.
Also I’ve noticed that working out in the morning is the best thing for me, even though I have to adjust my work out time according to my daily schedule.
Sleeping well and eating healthy also made it easier for me – I always felt fresh and full of energy so exercising has never triggered in my head the thought “I’m too tired” or “I simply don’t have enough energy for it”. As I mentioned in some of my other posts during 21DFC, I began my fight with emotional eating at about the same time as I joined 21DFC and it’s one of the hardest things to deal with since my brain seems to think of food as if it would be a basic instinct for stress relief or anger management. Even today, after a several days of eating in a balanced way, I ate too much than what I had intended, I simply indulged in all I could put my hand on. It’s strange how hard it is to control emotional eating but I’ll put this day aside and I’ll continue fighting it – nobody else can get me rid of this bad habit except for myself.
Today I woke up really early before going to school (at about 5 AM) and did only 25 minutes of my usual 30 mins workout. When I returned home I did some rope-jumping and squats.
Hi Lina,
5am!! Cripey!!
It’s awesome that you are feeling fresh and full of energy. This is what I am looking to achieve!
Well done for finding & fitting to a workout time that works for you!
I have to wake up at 5:40 AM every morning in order to go to school (I begin classes at 7:30 AM). So I’m kinda used to waking up early xD
Good luck!
Hi Lina,
I so agree that eating healthy and getting proper sleep are key. I am willing to not “stay up all night” (way into the wee hours) because I know that is more healthy for me. Plus, there is a study that says for best weight loss results, get enuff sleep!!! So okay, okay, I surrender. Isn’t easy, though! It is soo easy for me to stay up late and write/read/study.
I have also needed to retrain my brain when it comes to how I handle stress, etc. And i definitely have learned that, for me, to avoid those things that trigger future cravings and prompt overeating. Sounds so simple, just avoid those certain foods, and I well know that it is easier said than done!
But it can be done, and other things/habits like we are learning here, it takes 21 days to form a new habit, right?!
Congrats on all your progress, Lina! Keep going! :hug:
Thank you very much, Bette! :hug:
Indeed, it is easy to stay awake for long especially if you engage in a certain activity. Usually I lose track of time when I begin reading a good book and then I suddenly realize time has flown, haha.
Rewiring our brains seems hard at first but it’s not impossible so I won’t give up ;)
Just finished my kickboxing session! On my way home now. :D Today’s session was pretty meek imo. Either I’ve become fitter or the session was just more laidback for today?!?
I didn’t go for my morning gym as I wanted to check out recording equipment for the upcoming Celes Show. Plus there was already the evening kickboxing. I think I’ll skip gym on Wednesdays until my kickboxing sessions end.
How do you find the kickboxing Celes? I tried once but I didn’t like punching things :)
And I suspect you’ve become fitter! :dance:
Hey zing! :D The kickboxing is more aerobic / dance style, so there’s no punching of anything really (though come think of it, actually I’d prefer if they do have that) – just punching of the air. :D I really like it! I think it’s a fun way to exercise. It could be stepped up a bit though – like I mentioned, it feels kinda meek to me now that I exercise on a daily basis (whereas in the past I would be totally wasted). Maybe I should go check out the real kickboxing classes now. :twisted:
Ooh, it sounds like the “Body Combat” classes I used to go to – I loooooved them! (Punching, jumping and kicking (the air) to music!)
I bet you would kick ass at the real kickboxing classes too! (hope that last phrase means the same around the world as it does here!! one never knows!! :mrgreen: )
I think the main thing that has worked for me is having the rebounder in our living room downstairs. I don’t have to worry about the weather or going out anywhere to do a bit of exercise I enjoy.
From exercising daily, the main thing I’ve noticed is that when I go for a walk, I can climb the steep hills a lot more easily without losing my breath anymore or getting sweaty. I used to be a lot worse a couple of years back. So I’m assuming I am fitter because of that. My weight hasn’t really changed though.
Today, I didn’t manage any exercise unfortunately :( Not to worry, I’ll go for a long walk tomorrow. We’re off the Central coast house minding. My wife’s friend’s house. They have a spa with views out over the sea. Looking forward to that :)
Hi Glenn, I fully second what you said regarding weather. I think having an exercise that’s not tied to weather conditions is crucial to cultivating a daily fitness habit. For me, gym has become the reliable place I can go to, rain or shine. For others who are looking to cultivate a daily fitness habit, I highly recommend you have a fitness activity that you can do independent of weather conditions. (Home aerobic videos is always a nice one to rely on.)
Looks like the blog traffic is seemingly hitting a low over the dying days of the challenge…. :(
So what worked for me….aside from the unnerved desire to get fitter and healthier, the devout sense of achieving a ME in fitter-healthier-radiant self actually brought about the relative milestones i can say that I achieved…. the more important thing is the growing together, i’ve ranted on and on about this but would mention it yet again, if it weren’t for the inspiration from reading all your posts then it would have been impossible to add the beautiful, color-hued petals onto the flower of exercise, that’s willing to grow in every one’s garden yet few bother to cultivate it and reap the scents of health and fitness forever till the end of life……
As for today, I managed 35 minutes of exercise, today without the music (batts died) and a pat on the back for that as I sensed a new achievement…its not really important to delude the mind compelling it to do exercise now as exercise is now more of a way of life…now its more like Exercise is a journey, not a destination.….later would get some cycling underway…..
Love, happiness and fitness to all….. :heart:
Actually the traffic is high (even higher than the past week in fact), just that it’s not the challenge participants (not all, anyway) who are checking in. :D And it’s perfectly normal, to – like I mentioned to Kate in Day 17’s comment, this happens for every challenge. 21DMC (meditation), 21DHL (healthy living), MDC (Million Dollar Challenge), BIB (Blogging Bootcamp), 30DLBL, 30BBM, 21DJC. The final ones who remain, however, are always the ones who have the highest commitment to their goals and hence succeeded in making them work – and that’s all of YOU who are reading this. Kudos to everyone here. :clap:
Oh, by traffic, i don’t actually mean bandwith or upload traffic from your (server’s) side, i actually mean the number of people blogging well their ummmm blogs……true that, about the final ones remaining having the highest level of commitment…..though it still is an amazing achievement from your side having reached out to so many people across the globe and trying to bring about a positive change, takes (don’t know how to put this more meaningfully) well being a good person and wanting to help and motivate us all to do that….and you sure are doing a great job at well being a good human being, sharing what you learn and pushing on the light of the theme of the website (Personal Excellence)….
BTW, wanted to tell you how much am looking forward to your video feed….. :D
Thanks ASLO – I’m very excited about it too! :D I’ve already recorded and edited the introduction video – it will be up today. YES! I’m so excited!! :clap: :dance:
Update: It’s now up! For those who are interested to check out my new video channel on how to be your best self and live your best life, visit: The Celes Show.
“… the beautiful, color-hued petals onto the flower of exercise, that’s willing to grow in everyone’s garden….and reap the scents of health and fitness forever till the end of life…”
Ohhh my, ASLO, what imagery! Really nice… :heart: .
You certainly have offered some wonderful inspiration during this challenge, and thank you for that..you have brightened up my life, as you do for many others I’m sure! I’m very grateful for your encouraging, heartfelt words. :heart:
And congrats for your commitment during this challenge…and beyond! :bow: :D :hug:
Oh is this goodbye already???? :(
Thank you so much Bette for being there for and appreciating the little efforts from my side, glad to have been a form of inspiration……
Thank you to you too for putting up those amazing posts, i may have not commented on all, but trust me I’ve gone through all of them and picked up the beautiful bits which together weave a wonderful story of how you grew over the challenge….. :heart: :heart:
Oh, oh, no goodbyes, ASLO…. :hug:
WE are in the midst of our continuing stories, aren’t we? :D
Will you be posting somewhere on the forums where I can go to check out your continuing progress and where I can put in my two cents too :?: I haven’t done that before, had a place t go to interact, apart from these challenges, have you?
It feels like when you meet someone out there in the world and have a rapport/instant connection, and both of you neglect to get each other’s contact info, and then you kick yourself in the behind for not doing that and being able to get in touch! (if both people can and want to stay in touch)…that is the beauty of these focused challenges…gathering together with a common purpose, goals are achieved, and everybody wins! And everybody wins…I love the way that sounds… :heart:
That’s sweet of you Bette :D
I too haven’t ever posted on the forums before but now its time for a change…this challenge actually has made me realize the true meaning of PE and made me learn how important it is to have that feel of to connect and correct (oneself after learning from the other’s point of view) and I wouldn’t ever miss out on participating in the forums as that provides for the opportunity to get in touch all the friends I’ve made over 21DFC…..looking forward to see you on the forums too… :D
That’s awesome that both of you are interested in joining the PE Forums. :D
The forums is at https://personalexcellence.co/forums/ – simply register an account, activate it via email and you can start posting there. Post whenever you want to – doesn’t mean you need to post 24/7 just because you have an account. Actually a *lot* of the PE regulars have accounts and all of us check by the forums every once in a while and post on a needs/wants-basis. The account is for life anyway, and it will be forever free too.
Well I really tried to mix it up today, with a swim for 30 minutes then walked up the 9 flights of stairs to my hotel room, then went walking for a couple of hours, then out for a game of ten pin bowling ending by another couple of hours of walking around the night market. I think as my legs can hardly move much anymore that I have excersised as much as I am able. It’s being fun though doing a variety of excersises, so much so it didn’t feel like a chore, or forced, just came naturally. Unfortunately when I get back to Australia & reality, I know I will not have time to do what I’m doing now, but I will try my best!!!!
One thing I have realized, that Wii bowling is not like the real thing!!!!
I have found out a few things about myself during this challenge. I need to exercise before 5 p.m. or I probably won’t do it. For some reason, weekends are my biggest challenge. I have found that pushing myself in small steps works well. Just one more block to walk than yesterday; just pretending to enjoy (that ALWAYS works). I have not exercised every day nor have I done anything except walk. However, I have walked almost every day and am learning to look forward to it rather than dread it. In the future I want to do more than walk–at least to use the Wii I purchased quite a while ago. This has been wonderful for me (and my puppy!). Thank you to all, especially you, Celes.
Yes the first week my Wii that I’ve had for a couple of years, & it has been packed away for a while was the best form of excersise when it got past 5pm, great saver!! Walking is still one of the best excersises overall& cheapest!! Enjoy!!!!
Share the big things that have helped you to cultivate your daily fitness habit these past 3 weeks.
1. Health issue. I have diabetes in the family. Although my check up is good I am at risk due to my work/hobbies (behind a desk) and weight (way too much)
2. I wear the Fitbit Tracker that shows me my real-time activity stats so I know how close I am to my goals. It’s with me every step of the day. I enjoy keeping track. I am a sucker for statistics.
3. I actually am beginning to enjoy my walks and gym visits. I feel better. I am more active. Because it’s fun/enjoyable it’s easier to follow through
4. Support. My wife and daughter support my efforts. We try to eat healthier each day.
5. Some serious reading on the subject of health,sports,nutrition.
All in all it’s probably the combination of awareness, support, fun, healthy nutrition and feedback that helps me with my daily fitness habits.
Today I went to the gym for some running, elliptical stuff and muscle training.
glad to hear you’re enjoying your exercise more Raymond! and also that you’re feeling fitter and that your family are behind you and eating healthier. Sounds like it’s all adding up :) Are you seeing any results as yet?
Hi zingfairy!
I am indeed seeing results. (weight loss) :-)
Are you happy with your progress?
What has worked for me during 21DFC:
– Having a forum where I have to check in every day and report what I did. This has been essential as I work towards developing the HABIT of daily activity. I think the habit is nearly set in place now.
– Having my partner & sweetheart join me. Although he didn’t sign up here, he made the commitment with me to do something active every day. Not only that! HE is now completely determined to make this OUR lifestyle forever. When I told him that my next goal is every day until April 28th, he said, “Oh, good, but I’m going to do this every day forEVER!” As Celes said above, having a fitness partner is a huge enabler. When I don’t feel like doing something, his willpower gets me there, and I do the same for him. Two willpowers tuned in to a single purpose & goal!!
– Adding variety to my list of activities. Walking has always been my favorite, but I was often using rain/snow/wind/bad weather as an excuse not to get out there. Now when the weather doesn’t inspire a walk, I go down to our building’s gym — for which we’ve always paid the annual fee but then hardly ever using the facility! No more feeling of wasting that money!
– Signing up for aquafit. Turns out that might be my new favorite fitness workout.
– Strangely, the increase in my hip/sciatic pain (seemingly caused by using it vigorously every day this month) is a sort of helpful thing, in that it has got me seeking a wider range of solutions for fixing/healing it. Crossing fingers on that one!
21DFC arrived exactly when I needed it. (Of course it did!) Thanks, Celes, and a big shout out of thanks to everybody here. I’ve been ultra-inspired by everybody’s enthusiasm and ideas and tips and links and supportive comments! :dance: :heart: :hug:
“When I told him that my next goal is every day until April 28th, he said, “Oh, good, but I’m going to do this every day forEVER!””
Awww, that is *SO* sweet of your sweetie, Kate! Whenever you talk about you and your sweetie, I always think both of you are such a beautiful couple with such a beautiful relationship – one that’s hard to come by these days!
It’s lovely you have a keen fitness partner and you are finally able to get some use out of that gym!! Yay :)
There have been a few things that have influenced my ability to exercise for at least 20 minutes for 20 days straight.
1. The most important thing was deciding either a specific time at which I was going to go exercise, or when I got anytime to think about doing something fun to just do my 20-30 minutes of exercise, and then have it out of the way. It was just doing it. No delaying, no excuses, no waiting or relying on the weather, nothing. Just doing it.
2. Have daily reminders by emails and motivation. Having an email waiting for me when I got up encouraging me to go exercise and making me think of how useful it was and new ways to do it was great. Going to the forum and posting my exercises for the day and my response gave these 20 days more of a feeling of important and priority.
3. Actually doing my pre-work and signing my name to a commitment. Normally if I want to do something I will just say it in my mind and then when the going gets hard I will just make the excuse that I really didn’t mean it or whatever. But actually signing my name to it and working through the excuses I might make ahead of time was really important.
I really enjoyed this challenge and am looking forward to finishing up strong and making fitness a priority in my life.
Almost there!
Forgot to say that I went for an interval run. I forgot my watch, so I just picked certain spots to run to each time and then walked until I could breath with control again. I did this to the normal spot where I turned around, and then continued on back to my place. Once I finished this, I walked up the 8 floors to my apartment and then stretched for about 5-10 minutes.
Good workout.
Mike, kudos to you for sticking through to 21DFC the way you did. I’m so incredibly proud to have you here with us as a fellow 21DFC participant. You go show everyone how it’s done!!!!! :hug:
What has worked for me:
– having low barriers to entry for exercise. I’ve been walking: put on outdoors clothes & go. It’s a lot more hassle for me to put exercise kit on.
– the old ‘get off one stop early’ trick (or two, three, or even five…)
– forcing myself to go out at the weekends when I would otherwise have not even considered it
– having somewhere to hold me to account (i.e. this forum)
Today I think I’ve walked about 5km.
Love the low barriers to entry tip, zing. I totally agree with you. For me, going to the gym = change my gym clothes, grab my phone and wallet, wear shoes, and go. No need to dilly dally or bother with gym bag, change of clothes, and what not. In the past I would bring clothes, toiletries, and even an extra pair of shoes when I go to the gym (so I can change thereafter), but now I just go back home to shower after my gym (+ lunch). Has saved me so much time and hassle.
You’re the Optimising Queen, Celes! :)
I have loved the zing! in your step throughout this challenge! :heart: I think you have added alot of great input in your comments to others and I have benefitted from that, thank you! :D And I am interested if you read my story (in two posts on Day 12), what are your thoughts or any comments you may have for me :?:
Congrats on all your progress! Hope we all stay in touch! This has been a great experience! :heart:
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!!! :dance:
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.
And Happy Trails to you, Joe!
Your dedication to fitness is really paying off for you! :D
Your impressive workout and wt loss is inspiring, and I’m happy for you! :D
Keep going with the momentum of your amazing progress! :dance:
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.
DAY 20 – WHAT HAS WORKED/IS WORKING FOR ME
EXERCISE! – ACTUALLY ENERGIZES ME! :dance:
TAPPING INTO THE GROUP ENERGY FOR SUPPORT :D
READING OTHERS’ POSTS :heart:
POSTING/INTERACTING WITH OTHERS :heart:
WRITING THE CONTINUING SAGA OF MY STORY OF WEIGHT LOSS :heart:
KEEPING MY EYE ON THE GOAL ;) ;)
FORMULATING AND USING AFFIRMATIONS :heart:
USING THE YOUTUBE EXERCISE VIDEOS :dance:
MAKING POSITIVE CHOICES OF HOW I SPEND MY TIME AND WHO WITH :heart:
BEING OF THE MINDSET THAT I CAN AND WILL AND AM MAKING THE CHANGES THAT=SUCCESS
MEDITATION
READING UPLIFTING MATERIAL, LIKE PE, ETC. :D
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! :D
SHOWING UP/BEING ON THIS 21DFC ON A DAILY BASIS
ATTITUDE OF GRATITUDE/COUNTING MY BLESSINGS :heart: :heart: :heart: :heart: :heart: :heart: :heart: :D
It seems like I get a habit of posting my day fully after finish it :p So I’m kinda late compared to others :p
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 :mrgreen: . They are flexible and especially, cheap :lol: :lol:
Sometimes, I also watch sports, which motivates me and push up my morale :lol:
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.
We share swimming as our fave, Linh! :D 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. :D …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, :dance: I am keeping an eye on mine! :D Glad you are here for this challenge! :D
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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