Monday, April 26, 2010

30-Day Fitness Challenge - Day Eleven

I can't believe that we are almost half-way there.  To be honest, I've been so busy lately, it's only because of this blog and my friend, Amanda, that I've kept up with the challenge.  Having someone to be accountable to makes you push through those days when you'd rather sit and read blogs.  At least, it does for me.  I hope you have the privilege of having someone to work out with.  If you don't and you're still here, I commend you!   

This week, we are going to continue talking about setting goals.  It's important to know what you're working towards.  Your goal could be as short-term as making it through this challenge, or a more long-term goal of overall health. Take time this week, as we hit our half-way point, to figure out what you want out of this challenge, and what you want to happen when this challenge is over.  I'm going to give you the tip of the day, and below it, I'll give you a couple of goal ideas.  

Tip of the Day: Write Down Your Goals

It's important to put your goals in writing. Written goals are a tangible sign of a promise that you intend to keep. They can remind you of that promise when time is short or if other priorities become pressing. Written goals will also help you track your progress, make your accomplishments more obvious and help you identify problem areas that need more attention. Sadly, only 5% of Americans write down goals and objectives, but 95% of those who do, succeed. (A survey of Fortune 500 executives indicates that they may be successful because they write down their goals and objectives).

Some goals could be losing weight, having a healthy heart, working out so you can continue to eat the way you do (not the greatest goal for fitness, but at least you're moving and getting your heart pumping), fit into your clothes better, you want to be able to cross your legs, walking up the stairs without feeling like you're gonna die, feel better naked, have more confidence, be an example to your children or family, honor God with your body (Romans 12:11 Corinthians 6:19-20).  The list could go on and on.  

Take time today, even 5 minutes, to write down your goals.  Think about it while you work out.  Now, there's an idea!  Feel free to share some of your goals in the comment section.  It's nice to get them out there for other people to see.  For me, somehow, it makes it more real.  And, it could also encourage others with ideas for their own health goals.  

Happy Sweating,


  1. I told Rick I should increase my intensity of my workout - AKA: do something more than just walk around the block. But he had a good point. He said "get through the thirty days, make it a habit, then up the intensity." I think I like his idea better than mine. :)

    Keep up the good work!!

  2. I would suggest doing some intervals. Interval training can supercharge your fitness, boost your metabolism, and burn off extra fat. Do this by walking at your normal pace for 5 minutes, then do 2 minutes of fast pace walking. Then 5 minutes of normal pace, 2 minutes of fast pace. You get the idea. This will give you an extra boost without having to change up your workout routine too much. Or you could make your stride wider, kind of like a lunge as you walk. But I imagine you may feel silly walking around the neighborhood like that.

    You're doing a great job!



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