The time has come to move your body!

Hopefully by now you have settled in and made a conscience decision to live a healthier life.  You’ve jump started your nutrition, taken control of your mind and diet, accentuated the positive about yourself, and found the strong part of you that will not be ruled by what you eat.  Hopefully you are eating clean whole foods, reading labels and shooting for a healthier diet.  You are keeping a journal of your journey and learning so much about yourself and what it is going to take to get this job done.  Be proud!!  You are well on your way to keeping this New Year’s Resolution of living a healthier 2013 than 2012.

This week’s challenge will bring you even closer to your goal.  It is all about moving your body.  If you are not already involved in some type of regular cardio exercise, this week is your week to begin.

Here is your challenge this week…

• True Beginners:  Walking is a great place to start.  Time yourself walking a certain distance and spend the rest of the week trying to beat your time – even if it is just by a couple of seconds.   Shoot for a total of 150 cardio minutes this week.
• Intermediate Beginners:  If you have already been walking for several weeks, why don’t you ramp it up?  If you’re on a track that is close to stairs (think stadium or second level indoor track), try climbing a flight of stairs every time (or so) you pass them.  If you’re walking outside or on the treadmill, look for some hills to add into your route.   You could also try jogging for a few seconds or between mailboxes during your walk.  If you add in the difficulty level of stairs, hills or jogging you can stay with the total of 150 cardio minutes this week.  If you choose to stay with walking only, raise those minutes up closer to the 200+ mark.
• Intermediate or Advanced:  Maybe you’ve been at this a while and have already advanced on to other cardio equipment, group classes or running.  In that case, your total cardio minutes should be closer to the 200-300+ minutes a week range (if your schedule allows).  To avoid boredom and getting into a rut, why don’t you do a change of scenery and try a different form of cardio for the week?   Variety is the spice of life.  Pushing yourself out of your comfort zone might just open the door to a new exercise love or at the very least confirm to you that your old love is the perfect exercise fit for you :).

There are so many good cardio options available… walking, jogging, running, biking, elliptical machine, rowing machine, step class, Zumba class, a cardio/strength interval class (like my Power Chisel class –shameless plug– every Friday 8:45am at the FLC – everyone is welcome), roller skating, racquetball, tennis, Frisbee throwing, dance, hip hop dvds, boot camp, circuit classes, swimming, volleyball, basketball, etc.   The trick is to find something that you think you might enjoy (that is…when your body gets accustomed to it and stops gasping for breath) and just do it until it becomes a habit.  Look for something that moves your body and raises your heart rate to work the heart and lungs.

I promise that if you stick it out long enough to reap the benefits of improved heart and lung health you will breath a little deeper, have more energy, sleep better, look better and be proud that you did!!!

Our Verse of the week comes from 1 Corinthians 9:24:

“Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.”

We have no additional journal assignments this week other than to keep logging your food and exercise.  I don’t want you stuck at a desk all day.  Get moving!