Get Moving: Continue with three non-negotiable workouts and bump one up to 45 minutes. Again, make sure these non-negotiable workouts “sync” with your schedule. If not, find better days/times. This is crucial to making these workouts non-negotiable. In a time crunch? Divide and conquer if you need to by breaking up your exercise into two smaller time chunks.
Strength/Stretch: Two workouts this week should focus on strengthening and stretching muscles. Remember the creative ways to squeeze this into your day if you have to (push up dips on the side of the bath tub, stretching while you wait during that music/dance/chess lesson, etc.)
Bonus: Find one more 30-minute slot in the 10,080 minutes you have each week to be active. Break it up into two 15-minute sessions if you have to. Get creative and develop your own circuit training workout at home; for instance alternate jumping rope, squats, pushups and jumping jacks. Throughout your day continue to consider how you can move more and sit less, then do it!
Pep Talk: Now you're up to six scheduled workouts a week. Don’t be overwhelmed. In the grand scheme of things, if you’re spending the minimum amount of time on each workout, you’re only required to find 3 hours and 15 minutes for fitness each week. But don’t look at the whole; break it up into its smaller pieces, remember? As your body gets stronger, so does your mind. “Strength does not come from physical capacity. It comes from an indomitable will.” –Mahatma Gandhi
Reward: You’ve just rewarded yourself with 21 days of fit living. Go take a look in the mirror. What do you see? You may or may not notice the physical rewards of exercise yet, but we’re certain you’re standing more straight, your chin is a little higher. Now smile and thank that woman in the mirror.
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