RD Fit Challenge 5
This week your challenge is to Workout Regularly. Working out regularly can be the hardest part of any lifestyle challenge because it involves making time for yourself; something that many of us find it very hard to accomplish.
Think of it this way: You spend most of your day doing things for others whether it is work, the family or your friends. The best way to serve all of the different people who depend on you is to take care of yourself. When you make time for the things that you need to do, like cooking healthy meals and working out, you have more energy to work efficiently, take the kids to practice, grab dinner with your friends…live your life!
CHALLENGE: Workout 30-45 minutes at least 4 times this week. Workouts can vary in intensity, but should be uninterrupted and include a mix of cardio and weight or resistance training.
RD Fit: Week 5 – – What to Do?
People work out at different paces. Do what works best for you. The trick is to vary your workouts enough that your muscles don’t get too used to the activity. For example, when you do the same cardio machine every day, you may find that your workouts start to be less and less effective.
Day 1: 30 minute Brisk Walk or Jog + 3 sets each of 8 push ups, 15 sit ups and 8 lunges per leg.
Day 2: 45 minute Group Fitness Class (Zumba, Spinning, Yoga, Pilates, Kick-Boxing, Step)
Day 3: 30 minute Biking or Hiking + 3 sets each of 8 push ups, 15 sit ups and 8 lunges per leg.
Day 4: 45 minute Fitness Activity (Soccer, Flag Football, Baseball, Swimming)
TIP: Check your local gym to see if they are running any promotions or open houses. Many gyms will let you try before you buy whether you are interested in using the whole facility or just attending some group classes. You can also usually go to classes and pay as you go if you don’t want to commit to a contract.
RD Fit: Week 5 – – Where are you?
Let’s see where you are in the RD Fit: Lifestyle Challenge program.
During week 5, you are addressing the final component of your overall health. Since you first evaluated your relative health, you have been working on healthy eating and cooking at home, budgeting and planning ahead.
Don’t get overwhelmed! There are a lot of moving parts involved in a healthy lifestyle, but they also tend to influence each other. Even though you may want to eat a lot after a hard workout, you are more likely to make healthy food choices so you don’t ruin your progress.