Fit & Fun Challenge Workbook Week 8

Week 8

Fit & Fun Challenge Workbook

Look Ahead

If you're wondering how to make the routine you've adopted over the past eight weeks stick, know that science-backed strategies can help make exercising second nature for you. Setting attainable goals and holding yourself accountable is key. This section challenges you to set long-term goals so that you can build on your success while continuing to find workouts you love.

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Goal Ramp-Up

The first step to stepping up your fitness regimen is to set realistic goals.

But it's equally important to plan the small steps you'll take to reach them -- and then put your plan into action. Here are some long-term goals you may want to add to your list, and microsteps that can help achieve them.

Macro-goal 1

Walk about 5 miles a week Micro-goals: 1. Walk 1 mile 3x/week this week. 2. Next week, walk 1 mile 4x/week, or 1.5 miles 3x/week. 3. On the following, walk 1 mile 5x/week or 1.75 miles 3x/week. TIP: Recruit a friend or family member to be your walking partner at least once a week, so you have someone to hold you accountable.

Macro-goal 2

Make TV-watching a healthy activity (or reward for activity) Micro-goals: 1. Make yourself complete a walk or other cardio workout before

treating yourself to an episode of your favorite series as a reward. 2. In between episodes, do some dynamic stretches. 3. During commercial breaks, either stand and march in place or

complete one or more strength-training circuits. TIP: Rather than sitting through an entire commercial-free movie, set a reminder to stand every 30 minutes and practice balancing on one leg while resting the opposite foot on the shin or ankle of the standing leg. Aim for 30 to 45 seconds per leg.



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Goal Ramp-Up

Macro-goal 3

Try a fitness class (online or in-person) that takes you out of your comfort zone a little Micro-goals: 1. Before class, watch a tutorial on YouTube. 2. Sign up for the class -- or, better yet, a series of classes --

ahead of time, and prepay if there's a fee. When you invest money in a class, you're more likely to attend. 3. Take the class with someone who shares your sense of humor so you can laugh together while mastering the technique. TIP: Give a class at least two tries before deciding it's not for you.

Macro-goal 4

Get less winded when climbing stairs or hills Micro-goals: 1. Incorporate explosive movements such as sprints or jumps

into your fitness regimen to help with sudden exertion. 2. Do more lunges and squats to train your glutes. (You typically

rely on quads, hamstrings and calves to propel you forward.) 3. Gradually add stairs or small hills to your walking routine so

your body begins to adapt to the stress of climbing. TIP: Skip the escalator or elevator whenever possible and take the stairs instead.



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Move Every Day

We're a nation of sitters -- but you don't have to be. These are just a few suggestions to move more (or work some muscles while sitting):

Stand at work

Whether you opt for a standing desk or simply choose to get up each time you receive or place a phone call, health benefits can include a reduced risk of shoulder and back pain as well as a potentially lower risk of obesity, diabetes and cardiovascular disease -- all of which are linked to long hours of sitting.

Use the farther restroom

Whether at the office or at home, walk the extra steps to whichever bathroom is the least close to you.

Get off early

That goes for both public transportation and elevators. Taking the bus? Hop off a stop or two before your destination. With elevators, get off two or three flights before yours and walk the rest of the way.

Don't text -- walk!

If you want to ask your spouse or a coworker a question or discuss something important, walk to where they are rather than texting.

Get a pet

You've heard it before but it bears repeating: Having a four-legged friend to care for -- whether you own, foster or volunteer at a local shelter -- gives you a reason to go for a spin several times a day (and Fido will love you for it!).

Balance on a ball

Rather than sitting on a chair, try a stability ball, which forces you to subtly contract muscles to maintain balance.

Q: Which three of these suggestions for moving are you most likely to work in to your day?

1. __________________________________ When will you try this? ______________________

2. __________________________________ When will you try this? ______________________

3. __________________________________ When will you try this? ______________________

Q: What are some additional ways you can think of to move more? List three of them here:

1. __________________________________ When will you try this? ______________________

2. __________________________________ When will you try this? ______________________

3. __________________________________ When will you try this? ______________________



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Into the Future

List 3 fitness goals you would like to achieve in the next three months:

Goal #1

____________________

The `why': ____________________

Target date: ____________________

Goal #2

____________________

The `why': ____________________

Target date: ____________________

Goal #3

____________________

The `why': ____________________

Target date: ____________________

Now, choose three new activities you'd like to try from the list below, and aim to incorporate one into your regimen every month. Rank them in the order you'd like to try them:

? Jogging ? Dance (ballroom,

Zumba, belly dancing, jazz, hip-hop, ballet, etc.) ? HIIT (High Intensity Interval Training) ? Barre

? Cardio kickboxing ? Hiking ? Ice skating ? Cross-country skiing ? Snowshoeing ? Yoga ? Pilates ? Boot camp-style

workout

? Swimming ? Pool aerobics ? Jumping rope ? Elliptical (stair-climber) ? Volleyball ? Softball ? Step class ? Outdoor cycling

? Spinning ? Gardening ? Tennis ? Treadmill ? Hybrid workout (i.e.,

yoga and spinning) ? Nordic pole walking

My #1-Ranked Activity ____________________

Month I'll try it: ____________________

What I liked most/least about it: ____________________

When I'll try it again: ____________________

My #2-Ranked Activity ____________________

Month I'll try it: ____________________

What I liked most/least about it: ____________________

When I'll try it again: ____________________

My #3-Ranked Activity ____________________

Month I'll try it: ____________________

What I liked most/least about it: ____________________

When I'll try it again: ____________________

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