Get Moving: Maintain your three workouts, but make two last for 45 minutes. Eventually you want to get the non-negotiable workouts up to an hour each, but move toward that gradually. What's more important is that you do something, no matter how long, during this time. By now you should have an arrangement that you can hang on to. This is your base. When all else fails, you still get a minimum of three workouts each week.
Strength/Stretch: At least two more workouts this week should focus on strengthening and stretching muscles.
Bonus: Continue to work in one more 30-minute slots in the 10,080 minutes you have each week and prompt yourself to move more throughout the day by choosing movement (stairs, walking, standing) at every opportunity.
Pep Talk: This week is all about maintaining your workouts; giving you confidence that you can, indeed, live this fit lifestyle. No, you may not always get six workouts in each week. Yes, sometimes you will exercise for a shorter period of time than you intended, but as Ralph Waldo Emerson says: “We aim above the mark to hit the mark.”
Reward: Congratulations! You are four weeks into a more active life. You have gone from wanting a fit lifestyle to having a fit lifestyle. The only worthy reward you can give yourself is making the decision to carry on with your new habit!
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