10/23/2012
Good Morning! Posting this one at the crack of dawn. DAY 3 IS HERE!!!
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30-Day Fitness Challenge
Day 3
"True enjoyment comes from activity of the mind
and exercise of the body; the two are united."
-Alexander von Humboldt
1) Active Challenge – Go for a swim
Swimming works practically all of the muscles in the body(if you do a variety of strokes). Swimming can develop a swimmer’s general strength, cardiovascular fitness and endurance. Swimming is a healthy activity that can be continued for a lifetime. The health benefits swimming offers are worth the effort it takes to get to the swimming pool.
2) Exercise Challenge – Bent Arm Lateral Raise (Perform 3 sets of 12 to 16 repetitions)
The lateral raise targets the front and middle of the shoulders. By bending the arms, you have a shorter lever and the move becomes a bit easier than a straight arm raise…the longer the lever, the harder the movement.
1) Sit on a exercise ball or bench or stand and hold light to medium dumbbells in each hand.
2) Bend the elbows to 90 degrees with the palms facing each other.
3) Keeping the elbows static, lift the arms up to shoulder level so that the palms face the floor.
4) Lower arms and repeat for 1 to 3 sets of 12 – 16 repetitions.
3) Flexibility Challenge – Shoulder Shrug
The shoulders and neck hold a lot of stress and tension from typing, clicking and scrunching. Shoulder shrugs are a great way to relax the shoulders and get a little circulation going.
Do it right: Seated or standing, lift the shoulder up towards the ears, squeezing them as hard as you can. Hold for 1 – 2 seconds and roll them back as you relax. Repeat for 8 – 10 reps.
4) Nutrition Challenge – Eat more protein (breakfast, lunch and dinner)
There are many benefits of protein. Eating enough protein is essential to maintain a healthy body. If the body sustains an injury, such as a cut, protein helps with tissue repair. Protein provides energy for the body which helps keep us from becoming fatigued. Another one of the benefits of protein is helping the body fight off illness and disease and keeping the immune system functioning properly.
5) Mind Body Challenge – Listen to Yourself
I am a firm believer that being a good listener is a skill that’s developed over time through self-observation and dedication. Likewise, it’s an ability everyone can work to achieve. Some of us, for any array of historical reasons, might have a little more work to do than others to be a better listener (I’ll be honest and place myself in this category). Hopefully, however, any extra challenges can help further ignite one’s zeal to persevere.
Starting right now, I invite you to listen to the workings of your mind to better understand the desirable and less-desirable fluctuations. Such positive self-confrontation can be one of the most indispensible, empathy-inducing, and growth-ensuing gifts.
