This is the last day 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 21 (Feb 23) of the 21-Day Fitness Challenge! Today is the last day of the challenge. :D (But not the last task, as there is still the round-up post tomorrow. Stay tuned!)
Closure of All Comments for 21DFC
Every challenge has to come to an end, and this is the same for 21DFC. :D
All comments for 21DFC will be closed by Sunday, 26 Feb, 10am, EST.
So if you haven’t, post your replies to Week 2’s self-reflection questions and Week 3’s tasks ASAP. All tasks can be easily accessed via the 21DFC Overview. Check out others’ comments in the previous days’ threads. Drop them replies. Check back for responses to your previous posts. Let’s make the best out of the last few days we have together as a 21DFC group.
21DFC Day 21 – Create Your Fitness Plan Ahead
Congratulations for making it this far. :clap: On 3rd Feb, we started challenge to embark on 21 days of fitness. 21 days later, you stand here, victorious in your quest to make fitness a part of your life.
You should know by now that fitness is not a short-term goal where you go all out to achieve, then stop after you have mete your objectives. It’s an ongoing habit for life. In the past 3 weeks, I have dispensed my best knowledge and advice on how you can make fitness part and parcel of everyday living. I hope you have found the tips useful and duly applied them. I sure have.
Even though 21DFC has been a small challenge (about 300 official participants) relative to other past challenges at PE with easily double to over triple the participant count, it has actually been the most life changing challenge for me. In these 21 days, I have changed from someone who had a reticence towards fitness to someone who truly relishes it. The change has been unbelievable that even I have a hard time digesting it.
It goes to show that when you’re truly committed towards a goal, and you go all out to pursue it, you will get the results you desire. No excuses, no buts, no ‘next time’s. It is all happening now.
21DFC is only 21 days long, meant to be a platform to springboard your fitness habit. It’s not meant to be a crutch that you rely on forever. Now that the challenge is drawing to a close, it’s now up to *you* to make fitness happen on a daily (or near daily basis).
How are you going to ensure you will adhere to your fitness activities without the daily 21DFC tasks? How are you going to ensure that same enthusiasm and rigor towards fitness when there is no longer the 21DFC mini-forums for you to gather with other participants on a daily basis? (Note that we still have the Personal Excellence Forums, where you are free to create your journal in the Health & Fitness forum (or any other forum, for that matter) and journal your progress in pursuit of your goal(s).)
These are questions you will be answering today. Today your task is to review your progress in the past 3 weeks and create your fitness plan ahead.
Part-1: Review
Refer to the goals you stated for Day 0’s pre-work.
- How have you fared against these goals? Have you achieved them? Give as objective an assessment as possible.
- For your answer in #1, why?
- What are the key things you have learned during 21DFC?
Part-2: Your Fitness Plan Ahead
- What are your fitness goals moving forward?
- What are your key steps to achieve them?
- How are you going to ensure you stay true to your daily fitness habit moving forward?
Note that today’s task is about reviewing *YOUR* progress in the past 3 weeks and creating *YOUR* fitness plans. Do *NOT* post your review or feedback for the challenge itself yet – we will be doing that in tomorrow’s round-up post. 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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I feel having completed each day with some form of excersise that the main thing is to fit some time in each day, & variety of excersises will be the key to staying on the right track & focused, so none of it gets boring, to have a plan that keeps us active & healthy throughout our lives, to live a wonderful old age!!!!!
First of all, to finish up 21DFC, I did a 15 minute run (without stopping).
I had decided in my pre-work that I wanted to finish the challenge with a bit of a challenge and so I decided to do a 15 minute run. I wasn’t really ready to try and run a steady 15 minute run because I like to run fast when I do it and so I get tired really quickly. So I divided it up into three sections (four minute steady runs, 1 minute jogs) without stopping. By the end, I was pretty tired, but happy that I had succeeded with my main objective of the challenge.
Part-1: Review
Refer to the goals you stated for Day 0′s pre-work.
My objectives for this challenge were to:
1. Exercise for 21 days straight for at least 20 minutes every session.
2. Gradually and gently work my legs into the ability for daily exercise (I have had an injury for the last 1.5 years)
3. Get in shape
4. Exercise long enough to become physically tired enough to sleep well
How have you fared against these goals? Have you achieved them?
I have achieved them all. I did exercise every day for 21 days for at least 20 minutes, I did gradually and gently work my legs in daily exercise, I am in better shape (not really a clear goal), and I am physically tired enough to sleep well (at least better than before). Success!
For your answer in #1, why?
I have been able to achieve all of these goals because I dedicated myself to having this as one of my two main priorities. I didn’t let anything stop me from achieving these. (The one night i went out and walked at 11ish I believe it was). I just did it.
What are the key things you have learned during 21DFC?
I learned that you need to schedule it in, or it will be pushed back or ignored.
I learned that the sooner you get it out of the way, the better you will feel and freer also.
I learned that I like exercising in the morning.
I learned that exercise should be a part of my daily life because not only does it keep my body in shape and not as susceptible to sickness, but it also relives a lot of stress and just makes you feel a lot better, especially your self-esteem.
Part-2: Your Fitness Plan Ahead
What are your fitness goals moving forward?
My main fitness goal right now is to cement the habit of daily exercise. I want this to become a part of my lifestyle.
I want to take the month of March and make a commitment to exercising daily for at least 20 minutes each day. Ideally, I want to build up to running for at least 15 minutes every other day.
What are your key steps to achieve them?
My key steps are to planning out ahead of time what I will be doing. This means taking a week at a time and planning what times, for how long, doing what exercise, etc. Just being really organized about it and making sure I have a plan. This will ensure better results.
Another key step that I will be taking it to try and get up earlier in order to make sure I get my fitness in. I don’t want to leave it to the end of the day.
How are you going to ensure you stay true to your daily fitness habit moving forward?
As I already mentioned, I will be planning it all out ahead of time. I will also try and find some motivational place or information that will motivate me to exercise daily.
*Part-1 Review:*
1. How have you fared against these goals? Have you achieved them? Give as objective an assessment as possible.
My objectives were:
1. To exercise for at least 10 minutes without fail for the next 21 days.
2. To reduce my weight for at least 3kg.
3. To increase my stamina to run
My weight is still the same… :( But, my waist reduced for 2 inches. =.=
However, I managed to exercise at least 10 minutes everyday, and my stamina increases a little bit. I measured my stamina through climbing the stairs in my college. Besides, before this, whenever I finished exercising, I felt very tired, and just feel like going to sleep as soon as possible. Now, I feel even more refresh after exercising. :)
2. For your answer in #1, why?
I reflected, my main problem was that I didn’t really control my intake food well. Although I have tried to eat vegetables as much as possible. At the same time, I still eat meats a lot. I guess that is the reason why my weight didn’t reduce (and luckily it does not increase too). =.=
3. What are the key things you have learned during 21DFC?
Within these 21DFC, I learned a few types of exercises from the member of PE, through the comments posted by the members. :) I guess I would try out a those new exercises!
Also, I just got to know 2 days ago, the vertigo that I had earlier, was probably caused by jumping too much, especially if there is any injury caused to the ear previously. :(
*Part-2: Your Fitness Plan Ahead*
1. What are your fitness goals moving forward?
I will keep on continue until I can lose the weight until I reach my ideal weight (for now).
2. What are your key steps to achieve them?
Plan up the fitness activities and make sure that I stick to my plan as much as possible.
3. How are you going to ensure you stay true to your daily fitness habit moving forward?
Get some more friends to share the same goals and workout together, encouraging together.
Tell myself: *Busy can never be an excuse for not exercising!!* :)
Part 1: Review
1.Have i achieved my goals: To some extent, I believe so :lol:
2.Why: I do all my 3 goals just not exactly like my schedule :p I choose to be more flexible and do exercises whenever I feel like instead of sticking perfectly to the plan. The most important thing is that I makes myself fall in love with fitness. I enjoy and love to do activities now. :love: There is no more feelings of reluctance and tiredness when I think of exercises :dance:
3.My lessons: After this challenge, It becomes truer for me that when you really stay committed and focused, everything’ll turn out to be great sooner or later :) Our mind and belief can actually determines our reality. For example, when I just do exercises and enjoy them without thinking of my poor sport ability, I feel sports so much more enjoyable and especially, I’m not bad at sports like I used to believe. :dance: Now I even think that I can adapt to physical activities quite fast :p
Part 2: My Fitness Plan Ahead
1. I want to integrate fitness into my life. I want it to become a part of my life, not just a task. :) I’d like to become even so active and strong that I’ll never( or hardly) get sick.
Another goal I love to achieve is building some muscles :mrgreen: What’s more, I’ve been thinking of taking up some new activities such as dancing and tennis.
2. My key steps: I’ll continue sticking with my exercise plan in 21DFC ( of course, there’ll be some changes to be more effective ^^ ). I like to exercise now and it brings me a lot of benefits so it’s not hard at all to do this step.
In the case of new activites, I guess they”ll have to wait until I get back home in the summer. :p But I’ll invite some friends to do with me so It’ll be more fun and motivated :dance: Can’t wait to spend time with my family and friends :hug:
3. How to ensure…: I suppose I’ve just answered it above :)
Part-1: Review
1. How have you fared against these goals? Have you achieved them? Give as objective an assessment as possible.
I have definetly overcome my exercise plateau. I achieved this by following my exercise schedule and by using my new stability ball.
2. For your answer in #1, why?
I was successful because I stuck to my plan.
3. What are the key things you have learned during 21DFC?
Beside working out in the morning, I can incorporate little changes throughout the day that will help me to stay active.
Part-2: Your Fitness Plan Ahead
1. What are your fitness goals moving forward?
I want to increase muscle and get back to running when it gets warmer out.
2. What are your key steps to achieve them?
Sticking to my routine and changing this up when I plateau.
3. How are you going to ensure you stay true to your daily fitness habit moving forward?
By reminding myself everyday why I exercise: I want to be healthy and strong. Plus, looking good helps too. ;)
Tina, congrats for sticking to your routine and your progress and being here!!! :clap: :D :heart:
ARE you still here? Have you seen messages I’ve sent you, I wonder?
Did you see my story on Day 12? It’s lonng posts, so perhaps too long for some… I must be eager for responses, STILL, even though we are on the final wrap-up, cause I am STILL asking some people about if they get my comments and have read my story.
This has been a great challenge. :dance: :D :heart:
Best to you, and hope to “see” you (hear from you) soon again :!:
Argh, running short of time… have to leave shortly to go on holiday!
Anyway, for Day 21 I walked about 5km meeting my daily target.
In terms of meeting goals I always managed to walk at least 4km per day which was a primary goal, except 1 day when I was entertaining/ill. (10/10)
I did floor exercises every night for about 1/3 of the 3 weeks. (4/10)
I did stomach clenches on the tube almost every weekday. (7/10)
Overall, 7/10
p.s. sorry I don’t have time to write a longer message (am at work frantically trying to get everything done before I leave) but Bette I thought your story (Day 12) was amazing: you’ve come so far. That’s testament to your strong will and determination. I hope to hear one day that you are riding your bike without a care in the world like your teenage self! All the best :heart:
Zing! You hit the nail on the head for me! :hug: …Riding my bike “without a care in the world like my teenage self!” NAILS IT!!!! I AM GOIN’ FOR JUST THAT!!! :dance: THANKS for your input, Zing, and such a cherished image for me to keep visualizing!!! :hug:
And I too hope that you will hear about it, and when it happens, as well the milestones that happen that lead up to that day!!!! I would love that! :heart: Are you continuing with being on the forums/another challenge?
Who knows, maybe I’ll write a book about it, (could be that I am writing the story, now, as it is happening,and when the story is complete, it’ll be time to look into publishing!?!?!)
:heart: :idea: :heart:
Whenever you read this….thanks for being here, being committed to your fitness goals, and your zinga-licious wonderfairyful self!!! :clap: :heart: :hug: :heart: :heart:
Happy holiday, and Happy Everyday
As you know TODAY IS THE BEST DAY!!!! :heart: :heart: :heart: :heart: :heart: :heart:
Ok!! So here goes!…I have a landmark experience to report!!!
Wow, you guys…I swam the furthest I have EVER, in all the years I have been coming here to Puerto Rico! :dance:
STORYTIME…are you ready for a little story :?:
First of all, I made it down this slanty hill of coralstone rock, UNassisted :clap: (usually Mark helps me and my weak knees go down the slope)…THEN, waaaay across the ocean, is a row of palm trees…. the ones that I always admire and gaze upon as I am doing my “lap” swims back and forth between the first and second outcroppings of coralstone. Wellll, I swam past the furthest point I have ever swum to, and THEN, I swam to the NEXT beach, and then the NEXT, and then the NEXT until I was right in front of the beautiful palms. :D The land mass curves, so in between the coralstone shelfs are the beaches that i swam by.
Before I headed back, I rested my feet on the sandy bottom near the curling surf, and in a jog-like motion, I walked backwards, MORE exercise! After a little while, time to swim back….it was waaaaay “Over There” in the distance. So I SANG while I SWAM…tunes from “The Sound of Music,” (“Climb Every Mountain,” My Favorite Things,”) Christmas Carols, (“Joy to the World,” “Hark the Herald Angels Sing,”) and one of my favorites, “Row, Row, Row your boat.” I really had a great and fabulous time, even though, after a couple of hours in the water, I was getting a little tired of swimming and being wet!
Once I really got going, I felt propelled onward, like there was a force behind my efforts and abilities that “propelled” me.
***********
This little story illustrates accomplishing my key objectives I set for this 21DFC.
Cultivating the habit of exercising/increasing physical activity (3x per week swimming/water exercise)
Strengthening and building muscle
Burning fat/losing weight, increasing skin tone
I also did resistance bands and home exercise (using youtube videos) on the days I didn’t swim.
I feel so proud of myself for sticking with my commitment,showing up here everyday, and even sharing my weight-loss story. I pushed my former limits and went further than i had even considered before… achieving results that take me further to my goal of reaching my ideal weight, as well as enjoying being active every day!
I feel leaner, (less fat) :D , and I am stronger. :dance: I feel healthier, :D
My clothes are much bigger, so it’s time to downsize my wardrobe! :D
I have learned that:
Exercise and being active is energizing, (not draining). :D
Exercise actually diminishes my appetite, instead of increasing it. I need less food. :D
Exercise encourages deeper breathing, and I feel invigorated by the fresh air when I am in nature.
Exercise is enjoyable, and I feel restless and discontent when I do not do it :D
Exercise/fitness makes me feel better about myself!
THE TRANSFORMATION IS HAPPENING!!!! :heart: :dance: :clap: :D :heart:
Discipline and forming the habit of being active daily is freeing me! (I used to think discipline and exercise were dreaded drudgeries. :rolleyes: )
In order to continue practicing my daily habit of exercise, I need to stay in touch with my goals and objectives and stay true to my commitment.
Get moving, and go with the momentum.
Timed videos on youtube are very motivating and engaging, so I can go there to get started.
I can review my notes during this challenge, and reread the posts here to remind me of all our enthusiasm and ideas on how to stay in the groove. :D
I can stay in touch with those I’ve met here who would like to do so. :D
I must arrange my schedule/discipline myself to get proper sleep every night! (I often burn the midnght oil into the wee hours). Getting the right amount of sleep is important for many reasons, including weight loss is faster!
Read uplifting, motivational stories, PE articles,etc :D
Meditate
Practice my affirmations daily. I COOPERATE WITH MY INNER PERFECTION. :angel:
I BELIEVE IN ME! :D
YES, I CAN! YES, I AM! :heart:
FIT FOR LIFE! :dance:
(and I LOVE this one.). …. SEIZE THE MOMENTUM! ;)
Congratulations Bette on your achievements, the greatest thing about this challenge is how we have transformed our mind-set on exercise from a chore to something that’s exciting and fun!
Sleep is really important, lack it adds much to the chagrin and doesn’t allow the body to contort to the minds instructions of achieving our goals….
FIT FOR LIFE…… :D :D :D :D :D :D :D
Sorry couldn’t write a more, was in sorta rush…. :(
anyways row, row, row your boat, gently down the stream
my fave too!! :dance:
Thanks, ASLO, AGAIN for your encouragement :!: … It is a flower ever-blooming… :heart: :hug: :angel: :heart:
Yes, I am focusing on getting the proper sleep..it is a process…(so tempting to stay up when it is quiet and I can focus and have my own space….)
I will alwys remember that you love that song…as I swim today, I will definitly take you along in our boat….the boat of DREAMS COME TRUE!!!!! :D :heart: :hug: :heart: :heart: :heart:
:) :) :)
Part-1: Review
Refer to the goals you stated for Day 0′s pre-work.
How have you fared against these goals? Have you achieved them? Give as objective an assessment as possible.
For your answer in #1, why?
What are the key things you have learned during 21DFC?
****evaluation comments on each goal are after the colon
Pre-Work: 21-Day Exercising Challenge (21DEC)
My Key Objectives for 21DEC(3 Feb – 23 Feb)
to exercise each day: success.
if I do not exercise on any day, don’t beat myself up: success
do not compare myself to anyone else or to my younger self: fairly successful…once or twice had a small breakdown over not loosing weight fast enough
to loose some weight: lost 3 lbs.
to experience myself as successful through this challenge: yes! this gave me a sense of accomplishment and success
My Game Plan for 21DEC
Vary between swimming, spin class, other gym classes and walking: success
Use Sparkpeople.com as a resource (been using this for a year…it is great and free and has a free mobile app and allows you to track food and exercise – highly recommend: did not log food but used my body monitor daily — it is great tool: bodymedia.com
Share each day’s exercise on facebook: success…was fun to have friends comment and support me.
Try new classes at the gym: fairly successful — only took 2 new classes. tried a new spin class and was surprised because instructor had a VERY diff approach from other classes….and tried cardio kickboxing.
My Biggest Obstacles
My Strategy To Tackle the Obstacles
tv
lazy
don’t want to do it
don’t see results fast enough
less tv more walking: needs improvement//still watching too much tv
stop saying I am lazy: success
do it anyway: success
weigh myself without judgement: not successful.
Part-2: Your Fitness Plan Ahead
What are your fitness goals moving forward? :for now continuing this challenge every day into future if nothing else a 45 min walk each day
What are your key steps to achieve them: journaling and having a fitness buddy. need to decide on a buddy. already have one friend who is interested. considering starting my own group here in nyc which will have an online component. maybe a blog or google group.
How are you going to ensure you stay true to your daily fitness habit moving forward?: i need to have people to be accountable to. having an online record is helpful which i have from my body monitor of calories burned and steps taken and other data.
Wow. Congrats, stuart, you really have rocked this challenge! :dance: i like your game plan and fitness plan ahead. Thanks for being here and sharing your progress/success. :D
I truly relate to the judging the weight #…I am open to not be so hard on myself, and let go of the feeling of being so objectified when I was a teenager and when my father would weigh me every morning ( he was obsessed with my sticking to my diet and the results, how I looked, etc..ugh, :( but it IS part of my weight loss story, (posted on Day 12), but I CAN and AM changing how I feel now about staying on track and using the scale as a tool/measure of to what degree I am meeting my fitness goals. :D
So the question is sometimes for me, is the scale showing me who I am and how I am feeling about myself, or is it just the number on the scale that shows me how much my body weighs?
You know what I mean?
How I use the scale is also a measure of how I am feeling about myself/being loving/accepting about myself no matter what :heart: …to love and nurture myself through the twists and turns, encouraging true self-care, encouraging myself to keep on going! :heart: No self-sabotage allowed!
What are the things that come up for you when you see the number on the scale?
stuart,have you seen my reply to you on Day 21 :?:
wondering about that….and maybe now that Celes has installed somethig to enable our receiving email notification of replies to our specific posts, :D you will see this, if you have not already… :?:
Hey Bette, the function is only applicable as of now, when users specifically check the box “notify me via email only if someone replies to my comment” option (that will appear below each reply before clicking “post comment”). All past comments will not apply since they were posted before the function was installed. Hope that helps. :D
i saw your comment today
uhm…mostly what comes up when i weigh myself is frustration and impatience
what you wrote is powerful
i am going to try to take the number as empirical and not allow myself to heap my emotional mental stuff onto it.
thank you for replying.
Thank YOU, stuart, SO glad to hear from you! :D Hope you grow in your patience and stress-free, objectivity when you see THE NUMBER! :D
Btw, if you are so inclined, i wrote quite long posts re my weight-loss journey…(they are on Day 12)….i’m always open for comments!
Best thoughts! :dance: :D
As promised, here’s my review for 21DFC. :D
Part-1: Review:
My Day 0 Pre-Work objectives were:
a. To exercise without fail for the next 21 days (at least 10 minutes)
b. To lose weight, lose fat and gain muscle
c. To have a more attractive and slimmer body at the end of the challenge
i. How have you fared against these goals? Have you achieved them? Give as objective an assessment as possible.
By and large I have done (a), with the exception of a small handful of days. The days when I didn’t, I learned what took me offtrack, so that made me more able to adhere to my fitness habit in the future. So it’s all been progressive.
For (b), I don’t have any measurements for now, but I’ve definitely lost fat and gained muscle for sure (as I stated in my Day 14 review). Not sure about the weight since it was the same the last I measured (again, as stated in Day 14 review), and I don’t see the point of measuring now since it’s not like it’ll change much in a week. I’m not concerned about it as my reason for saying I want to lose weight is to be slimmer and to lose fat, and both of this has been happening. Weight is not the only metric I’m looking at to begin with, and also with continuous exercise, it’s inevitable the weight would lose itself, I’m sure.
For (c), the constant exercising has definitely gave me a great looking body, which I’m very happy about! ♥♥ :D
ii. For your answer in #1, why?
As shared above.
iii. What are the key things you have learned during 21DFC?
Everything which I issued as Week 2 and 3’s tasks really. All the self-reflective questions and tasks I assigned are the top things I learned which enabled me to make fitness a continuous habit.
Part-2: Your Fitness Plan Ahead
i. What are your fitness goals moving forward?
Continue to lose fat, lose weight, build muscle. Also, as I further tone my legs, I’d like to move on to slimming/toning my waist/stomach and my arms too.
Besides just building strength, I also want to work on my dexterity and motor functions, which are best done via team sports I feel.
ii. What are your key steps to achieve them?
Continue with my daily fitness regime.
Expand to other workout machines in the gym.
Try out team sports which enable workout of other areas of my body + hones my motor skills. Frisbee (maybe I need to start organizing one, hmmm), dragon boat, water sports (the latter 2 as I mentioned in Day 19 write-up).
iii. How are you going to ensure you stay true to your daily fitness habit moving forward?
Continue to integrate it with other aspects of my life (i.e. doing other activities like podcasts and working while working out, socializing/bonding with friends via team sports, etc). The more I integrate fitness into my life, the more it happens by itself, naturally.
Celes,
Thank you for your dedication and your commitment to personal excellence, both on a personal and group/world level. All the levels of your being are being touched with that excellence, imho, and particularly, the physical fitness level you have reviewed above. I love that your passion for fitness and going to the next level has even YOU awed…A BIG congrats there, Celes, that is really something when our accomplishments awe even ourselves!!! :clap:
And I LOVE that you have done this 21DFC WITH us! It is inspiring to have someone who can motivate and inspire to the level that you do, actually BE engaged in “walking (jogging :D :lol: ) (rockin’ :dance: ) the talk!!!” You get me thinking, and you get me going!
Thank you for all your encouraging comments(and questions) to me and to others. :heart: :hug: :heart: Your questions to me have taken me to new levels of awareness. :hug: :D :angel: :heart: Ah-ha moments as well. :D :angel: :heart: :hug: Gotta love that!!! :heart:
I am awed by your vision and how you are actualizing your purpose. :angel: The PE blog is a wide resource that creates the environment for anyone to learn and grow in many, many, many ways. :heart: :angel: :D It is not JUST that you have so much helpful info/material to present and that you guide so many a-MAZ-ing challenges, it is the spirit of generosity with which you share, the quality of your intention that I feel/sense BEYOND the words is so inspiring and motivating… :angel: :heart:
That is what gets me going and on board with excitement and enthusiasm to tackle new tasks and challenges with passion yet untapped!!!!! :heart: :angel: :dance: :D :heart: :heart:
You leave me speechless……………………… :angel:
(almost… :lol:….but hey!…I’m a Wordsmith. loving to communicate and exchange ideas…and you create the space for soooo many of us to do THAT as well! )
You catch my drift, I’m sure.
I’m glad you’re “there.”
I’m glad you’re “here!”
I’m glad you ARE!
:heart: :hug: :heart: :hug: :hug: :heart:
My 1 goal in my pre-work was “Do something active every day.”
>>> DID IT!
(Except for 1 bad-hip-pain day, on which I *actively* pursued new treatments and investigations into why this pain is happening and renewing my goal of eliminating this issue!)
Key things I have learned during 21DFC?
>>> I’ve learned that, for me, sticking to a regular fitness routine isn’t a physical issue, it’s an internal one. (oh kate, do you mean it’s not actually about your lazy butt after all? Well, kate, yes it is, because guess what? :idea: that lazy butt thing is an attitude, not an actual physical lazy butt!)
>>> I’ve learned that, for me, success and persistence with a daily fitness habit entirely relies upon an attitude change, consisting of a renewed focus on the multiple positive effects that daily activity has on my mood, emotions, mental acuity, spiritual contentment, happiness, energy output, and more. >>> I’ve learned that when I focus on those internal delights, it’s way-easy to bypass my physical lazy-buttness and get active.
What are your fitness goals moving forward?
>>> Do something active every day. Forever. (Next Self-check-in date: April 28th.)
What are your key steps to achieve them?
>>> Do something active every day!
>>> Whenever I need renewed inspiration and encouragement, I will re-read my 21DFC journal, in which I’ve yellow-highlighted my ah-ha moments, my realizations (about my “key things”, above), my promises-to-Self, etc.
How are you going to ensure you stay true to your daily fitness habit moving forward?
>>> Tell people I’m doing it (i.e. make myself accountable to others as well as to Self)
>>> Help my fitness-partner-sweetie when he’s feeling unmotivated to do something active, in exchange for his doing the same for me.
>>> Keep thinking up and trying out fun activities, both individual and partnered.
>>> Continue working at getting my sciatic hip healed, because right now it’s my *only* physical barrier to an all-out, break-out, gung-ho, fitness-amazon ME! :dance:
Dear Kate,
“Focusing on internal delights, (ahhh, the inner world! :angel: :heart: ), attitude change, activity every day, all-out, break-out, GUNG-HO, FITNESS AMAZON ME” …. “YAY!!!
GREAT KEY WORDS/Phrases…and of course, we have the good buddies we cherish,
“The Affirmations”! They come from such a good family…. ;)
And that the butt is not a lazy butt but a lazy a** attitude, or is that lazy assitude, or is that lassitude???? :lol:
Oh Kate, it is sooo wondrous meeting you here, and sharing so many wondrous things! You have been such a support, encouraging me and others in sooo many ways. Deepest thanks, Kate, you are a peach! I hope we keep in touch!
Congrats on all your progress, inside and out. I have highlighted my notes from your words that brighten my spirits.
GO MOW :heart: :angel: :hug: :heart: :heart: :heart:
Part-1: How have you fared against these goals? Have you achieved them? Give as objective an assessment as possible.
– I think I did pretty good, considering I haven’t done actual exercising in a long time. I didn’t get to walk/jog as much as I wanted, but I’m still really happy that I’ve been doing Chi Gong/Tai Chi, Pilates, and Yoga when I can :) And I learned to have fun doing all this. I’ve always thought of exercising as a discipline (and I still do hehe), but that it can still be enjoyable.
Part-2: Your Fitness Plan Ahead
What are your fitness goals moving forward?
– I just found a YMCA near my home, so I will be definitely joining. They have everything I need to stay in shape (because it’s a very new facility, and it has a swimming pool, huge fitness center, etc) :D
Moving forward… I’m not sure how I’m going to ensure I stick to this.. but I probably will, because I’m 110% committed to changing my life. 21DFC was the perfect start to it all.
Thank you Celes for creating this challenge! (and I’m sorry for not commenting on the previous two DFC posts :( But rest assured I didn’t miss out on exercising! :shy: ) And thank you to everyone (yes, everyone!) for sticking through 21DFC with me :hug: I know I wasn’t a good replier (and I hope you forgive me for that :shy: ), but reading your comments helped me immensely. I wish everyone continued success with their exercising and of course lives :clap: :hug:
Part-1: Review
How have you fared against these goals? Have you achieved them? Give as objective an assessment as possible. Yup
For your answer in #1, why? Going out of my comfort zone to reach out to new heights has always been of core importance to me as that brings that sense of achievement….I couldn’t have ever expected myself to be walking/cycling daily and more-so-ever enjoying it….so yeah it has been good-going for me…..
What are the key things you have learned during 21DFC? First and foremost, its the power-addiction-importance of blogging, sharing out new ideas, learning even more from the other PErs input and feedback….then its the need of self-love, doing something for once for yourself, how important it is to not overlook yourself when you go about doing so much from others, whatever you do, its important to create some ME-time…..and of course, the theme of the challenge, and that’s fitness, I’ve experienced new highs for my body, the endorphin flow of a session of exercise, the sweat of the hard work, the thrill of the achieving my goals, the guilt of missing out a session…it seems like I’ve seen it all, and that forms the stepping stone, for the SPRINGBOARD that’s going to flight me for a life-long marriage with fitness and self-care…..
Part-2:
Your Fitness Plan Ahead I’d not want to lose the time I’ve set over 21DFC for exercise, so every morning between 6.45 to 7.45 am is my ME time, others can have the 48 hours of my remaining 23 hours but that one hour is mine and mine only….Also, when going through Celes’s new website, i noticed a part of aerobics at home, so if i can’t make it to the gym, i’d surely wan’t to try that out, also other youtube videos would be part of this new written constitution written and promulgated by me, overseen by Celes and other PErs and accepted and voted for by the cells that make up the life of my body…..
What are your fitness goals moving forward? I’d like to achieve a fitter self, lesser weight, radiating skin, bustling energy….
What are your key steps to achieve them? Much of the first part of part 2, and also posting regularly on the PE forums, after all if i learn’t so much from here, shouldn’t i be obliged to give back?
How are you going to ensure you stay true to your daily fitness habit moving forward? Put-ups on the wall, mirror, phone, laptop, tablet….Asking my kids to push me all the same, asking my religious self to pray that i stay true to my goals, and conditioning my state of mind to not let it become a queen of triviality and dwell in the non-important as it chokes the throat of what truly matters to me (you’d see from here that the battle is purely mental and not physical….wonder why it’s like that, but for me it sure is only that….)
35 mins of walking today, wouldn’t be cycling though…. :(
PS: have noticed myself look more shapely and fit into my more tighter clothes….. :dance: :clap:
PSS: sorry for the overly long post
Love, Happiness and Fitness, ever lasting, soul rejuvenating, self-freeing fitness to all…….. :heart:
Gosh ASLO, if I said sorry for the long post, I’d ALWAYS be apologizing…..!!!!….. :lol: :lol: :hug: :heart: :D I think sometimes someone sees my long post, and they just skip it. :( Takes too much time, attention, energy, whatever! Oh well, such is life! (and I’m guessing here, but that is based on not hearing back from some i reach out to) ANYway, I digress….
When words flow from the heart, the path is never long, but lives in a space outside of time and space. :heart: :hug: :angel: :D :heart: And your words flow right smack from your heart of hearts, imho….
The flow of endorphins, the nurturing power of doing self-loving, self-caring things that minister to the body-mind-spirit…these are things I think of when I think of you….continuing, heartfelt pulses throughout your words and incredible, imagistic expressions, staying true to you goals and yourself, these are the things that have spilled over to me from the very desires of your heart…it’s a flowing energy that is catapulted from the very edge of your words. And that flowing energy runs so deep that I can deeply feel the meaning behind the words. It’s a beautiful thing….
Congrats and two thumbs up and a big BIG smile :D , no Bigger, :D , no BIGGER :) :) :) :) :) for your progress here with your fitness and new insights and new awareness and all kinds of enlightening stuff! Stay true to your ME time, I really like that idea…we are even better in our lives and for others when we first take care of ourselves, right?! (That has been a biggg awareness and healing I have grown in, in my own journey…) We are all “works in progess”, aren’t we, ASLO. And how lovely it is that we can share our awarenesses, realizations, victories, etc., isn’t it?!!!
You are magic to me, ASLO…your children and people who get to be with you are very fortunate indeed. I would just LOVE to have a cup of tea and chat with you, face to face. :heart: :D :hug: ( Kate, will you join us? :D :heart: :hug:) But in the meantime, we are here, tea or not, having our heart to heart chats anyway, aren’t we? :D :heart: :hug: Where ARE you, anyway????
So, ASLO, with your magical, reverent, loving self, when you think of me, see me free as a bird, riding my bike, (healthy knees, strong, flexible slender, healthy body), just like my teenage self, free in the wind of health and fitness, joyous, happy. That is a great visual for me, that and others, as well as those special ones who accompany me as I journey to goal (weight) and to the finish line (New Beginning).
I only have the best thoughts for you…any particular image you would like for me to visualize when I think of you? :?:
Thank you for everything :!: :D :angel: :heart: :hug: :heart: :hug: :heart: :idea: :hug: :angel:
You are the best Bette, not just for the (a lot) praise you’ve generously showered upon me but also the great person, touching writer, moving seeker, omnipresent friend and spiritual personality you are…anyways even if you have your long (though you see them as long, i’d only see them as long when i see it in a 350+ page paperback :p ) posts on the forums in the future then please do don’t hesitate to point it out to me to give my feedback (that brings me to querying if you’re on the forums already?)
We’re definitely more productive on the out if we have that care-love-affection-possessiveness towards your own self…after all, how can we claim to understand others if we are unknowing of the true depths and secrets of your own self? Thanks for sharing….
Right about the works in progress…after all, when we saw light enough, life handed us the contract to build the road out t
You are the best Bette! Not just for the (a lot) praise you’ve showered upon me but also the great person, touching writer, omnipresent friend, vibrant seeker and dearest appreciator you’ve been over this journey :hug:
Whenever you post up something on the forums, please don’t hesitate to point out to me to read and post my feedback to it (if i may have missed to see it), no matter however long it may be (though i’d only consider it long enough if i see it in a 350+ page paperback or blog :p )…that brings me to my querying that have you joined the forums already?
Right you are about bettering our touch on other’s lives only once we’ve strengthened the understanding, love and care for our own….thank you for sharing that….
Seeing us Work in Progress is, as i see the perfect reminder to standing by the pledge to strive for personal excellence forever…
Oh Bette, that’s such a nice, affirming visual you’ve created for yourself, and one more thing I’ve learnt from you, of course I’d see you as that and pray that you speedily get to the goals you set for yourself….as you’ve tugged me, it would be nice that you see me as a graceful lady, believing in herself and confident like her old self, fit and radiant, so much at par with nature…a butterfly with the never ending surge of energy and vibrancy to seek excellence and as a dove, flocking with friends like you allowing herself to reach even greater heights….thank you for being an :angel:
BTW i’d enjoy a cuppa, though am sure we’d have so much to share and learn that we’d need to drown down more than one cup… ;)
As for me am also half the planet away, to your due East, in a city in the East African country of Kenya….
Part-1: Review
How have you fared against these goals? Have you achieved them?
I think so. I got a slimmer body, I exercised for 21 days, but…umm……I guess I have a more attractive body than before the challenge. I guess I was able to achieve them because of 21DFC :) and my commitment to achieve it, as you may already know, Celes :)
What are the key things you have learned during 21DFC?
I think the things I learnt about are-
1. How it is like to be exercising daily.
2. Writing about my progress helps me to understand how much I really accomplished.
3. I may get nauseous if I exercise on an empty stomach and/or if I do not keep myself hydrated during exercise. There may be other reason/s for why it happened to me.
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What are your fitness goals moving forward?
it actually depends on what I want. I change my mind a lot. So, I may not be interested in daily exercise later or I may have a lot of zest for exercise. But it really depends on my wants actually, whether I will want to be integrating exercise later or not. I may or may not integrate exercise later. Hope I was able to explain this properly :)
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For Day 21’s exercise, I did-Jogging in place, Single-leg rising deadlift, the plank and chair dips. Total time taken was more than 15 minutes.
Part-1: Review
– I’ve joined 21DFC from the second day so I don’t actually have a Day 0 pre-work plan. But I did join the challenge aiming for certain goals (lose fat, get fitter, grow physical resistance to effort). I consider I’ve achieved them entirely.
– The most important thing I’ve learnt is that anything is possible as long as you’re truly committed to it. :)
Part-2: Your Fitness Plan Ahead
– Planning to exercise daily for at least 30 minutes and also incorporate other physical activities once the weather is warm (jogging, volleyball, badminton).
– To ensure I’ll stick to this plan I’ll think about my activities for a certain day beforehand so that I make sure I accord time to workouts among the tasks which I’m supposed to accomplish during that day. Also, I’ll clear my mind of all the clutter and excuses and stay true to myself: being healthy is more important and beneficial than staying in front of my PC for hours.
– With the planing I’ll make and since exercising is now part of my daily routine, I believe I’ll keep up with my fitness regime. :D
Today I did 15 minutes of speed walking and 30 minutes of combined exercises for legs, arms, abs, waist and back, plus stretching exercises. :dance:
1. How have you fared against your goals? Have you achieved them? Give as objective an assessment as possible.
A. walk 10.000 steps each day = 100% :D
B. climb 20 floors each day = 70% :)
C. practice yoga each day = 100% :D
For your answer in #1, why?
I basically made a decision to make health/fitness my nr 1 priority this year and stuck to it. No excuses.
As far as the story climbing is concerned I had anticipated to work in my room (3d floor) but due to the severe cold (my attic doesn’t have central heating) I moved to the living room (ground floor) with my computer to work there. Ok. It may be a lame excuses but to often I just forgot climbing those stairs.
2. What are the key things you have learned during 21DFC?
Make it a priority and incorporate it into everyday life as much as possible. Measure the progress and enjoy the results.
3. What are your fitness goals moving forward?
Keep walking those 10.000 steps a day and add some serious cycling when the weather improves.
4. What are your key steps to achieve them?
Keep it high on my agenda. Share my goals & passion with others and monitor my progress.
5. How are you going to ensure you stay true to your daily fitness habit moving forward?
It’s in my system now. I know what I want to accomplish and why. And I am happy about it.
Plus I love outside activities (walking,cycling). We have a Twinny Load on our car so we can take our bicycles along when we want to explore other places.
Celes. Thanks for making this challenge possible. :clap: I owe you one.
Kudos to all the other participants too. I enjoyed reading your stories. Following your achievements. You rock!
Raymond, thank YOU for being a part of this. :clap: It would never have been the same without you. You have been a wonderful inspiration to all of us here. Thank you, thank you, thank you for being a part of PE. :hug:
Without this challenge I would not have pushed myself this much, & today I have being walking for 2 hours + & will be doing more later this evening, not as much as yesterday as I don’t think I can do any more than I did yesterday, I am going to make a real effort when I return to Australia to do excersise as a regular habit, thanks for the great start, I am very proud of myself for sticking with this & excersising every day for the 21 days!!
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