31 Day Challenge Ends (Fresh Start for November- Invite!)

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Congrats to all of you who have made it through 31 Days of Fitting in Fitness!
Congratulations, also, to all of my Blogging friends who have made it through the Nester’s #31Days! Thanks to the Nester for hosting this great challenge.

Our 31 Day Challenge is over today. I have been pondering our next phase from the beginning. The Holidays will be upon us in the blink of an eye, and our best intentions to fit in fitness will be squeezed out by festivities, fellowship and fun. I have so much more I want to share with you and yet, realistically, my desire for you and myself as well, is to keep it simple, straightforward and DONE, with regard to fitness. In other words, by “done” I mean that you are not thinking about fitting fitness in, not talking about it, not admiring the plans of others BUT actually to be living out small steps to building a new habit into your (our) life (lives)- or reviving an old habit that has died, as the case may be!   
So, instead of making a new plan for November, after a brief conversation (banter on Facebook) with Susie, I think that the best plan for November is to  DO the Fitting in Fitness Challenge  AGAIN! From the top, and for those of us who did it, we can do it better, for those who considered it but bailed halfway through – here is your FRESH NEW START!
There were a lot more topics in fitness I did not cover, so much more I wanted to share,  BUT maybe could do -going forward. I really felt led to write more on, motivation, inspiration and encouragement with regard to the topic. There were many thoughts, prompts, partial drafts and ideas I had that I felt, due to time constraints and other limitations, unable to share.
Also, honestly, this month has been a very difficult month, personally. The last two weeks of our challenge have been increasingly difficult and I fell short on the C25K routine in Week 4 (only squeezing in 1 of the 3 workouts). I missed 2 days in the last 2 weeks of The Core and More Challenge and did not bother to try to catch up and a couple of times I combined days. There, see. Not perfect. But, November we can try again. Which leads me directly to you…
Will you join me in November as do a Second Chance Fitting in Fitness Challenge?
Shall we join together and take on the Holidays by Fitting in Fitness, aiming for a little or a lot, adjusting as we need to make it doable, right in the middle of our, busy, bloggy, blustering, right NOWs? Something is better than nothing, and who doesn’t love a Do Over?

In December, I am considering a 12 Days of Fitness something- stay tuned for more on that one. Meantime I will be working on our January Fitness Challenge- which I thought I would originally do ast the end of October’s Challenge, but as you now know, am opting out of that plan. 

As for me, I am skipping the Optional Pre/Post Test and will just jump in fresh tomorrow with a new month of Fitting in Fitness:

 Come what may, 
come what might- 
if you are still not in, 
now is the time to make it right! 
Let’s Do it! 
Grab the Scribd Document here or e-mail (dawn.paoletett@gmail.com) me for the Fitting in Fitness Packet. 
Let me know if you have any questions and I will see you for the Sunday Post, for sharing conclusions, thoughts  from the 31 Day Journey. 
Thank you for dropping in, offering words of encouragement and for your participation (however frequent or infrequent). May God bless you with health and wellness all of the days of your life…and secure you in His grace and truth forever.



This post is part of the series: 

Confessions from the Couch (and Your Upcoming Week)

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Well, my Dahlings, look how far we have come together! We are going into Week 4 of our Fitting in Fitness Challenge and let me tell you, I am feeling my inner child continue to rebel. I have to tell the truth, I skipped yesterday, because I knew today was off and I figured I would fit my fitness in, on my off day. Currently, it is 6:25 PM Sunday, and I have been glued to this seat at Panera, for the past couple hours writing and enjoying some sweet alone time; Which in reality means, that when I get home, I will be getting acquainted with my wall for Wall Sits followed by Lunges and I can already feel my hip objecting and my inner child saying but it’s dark, i.e. REST time. However, my Inner Coach will crack the whip and that is all there is to it…suck it up time. So, the take home is… I prefer my exercise in the daylight hours. The objections and excuses get OH, SO much louder when it is approaching the Couching Hour. You say, Coach, I say Couch…I know, sad but true. I just think the voice of my inner lazy child has gotten more action the past few years than my inner athletic child. As a matter of fact I think my inner lazy child snuffed out the inner athlete child. But anyhoo…I am here for you and pushing through. Getting it done. Setting no records, taking no hostages.

Which reminds me of a story I think you might enjoy this week, about my Pilates Mat training for certification and how I had to “practice” on my husband. Oh, precious memories, I tell you! Or about my Cardio Ball class and how I practiced that on my hubby as well…Or about… Oh never mind, my Hubby is a good sport with all of my experimental endeavors, I have to say.

How are you battling the Lazies? How are you doing with the challenge? WHAT?
You still haven’t started? OK, NOW is the time. RIGHT now. Jump in, no looking back- you’ve got this.

Are you Fitting Fitness in to your days? Can I do anything to help you start-besides show up at your front door in my Camouflage?

This upcoming week (Day 21 is on last weeks schedule FYI):

Be Gentle With Me Option

Week
Get Moving
Stretch
Strengthen
Day 22
20 Minute Walking
1-3
Wall Sit (Max Hold)
Day 23
25 Minutes Walking
4-7
Quadruped (Max Hold)
Day 24
30 Minutes Walking
8-10
Plank (Max Hold)
Day 25
20 Minutes Walking
1-5
Wall Sit (Max Hold)
Day 26
25 Minutes Walking
1-10
Bridge (Max Hold)
Day 27
 30 Minutes Walking
6-10
Plank (Max Hold)
Day 28
off
off
off

Core and More Challenge

Week 4
Exercise
Day 22
Plank, Pushup
4 x 30-60  sec hold x 8-25
Day 23
Wall Sit, Lunge
4 x 30-60  sec hold x 8- 25
Day 24
Off
Day 25
Wall Sit, Plank, Superman
4 x Hold as long as can each
Day 26
 Sit Up, Pushup, Lunge
4 x as many as  can do
Day 27
Off
Day 28
Lunge, Plank, Pushup
1-3 x 25/60sec/25





This post is part of the series: 

Your Perfect Day (Weekend Writing Exercise)



 If you could write out your perfect day, what would it include?
Would your ideal itinerary include activity, or is taking care of your physical health and mental well being so far down the To Do List that it’s hard to imagine what that would even look like?
Well, I am here to support you along your journey to a balanced, healthy state of body and mind.

 First I want to say outright, if you are looking for any of the following: Insanity or P90X Training, The Biggest Loser, extreme diet methods and outrageously, sensational fitness “secrets”, please blog on somewhere else. 

I believe that many of the methods and modes most popular today are NOT for everybody, and are also not hitting the mark of reaching the inactive in a positive way for the long haul.
*Disclaimer/Run On sentence alert!
I have endured a torturous workout with Shaun T. at a Personal Trainers conference, love Tony Horton, have never watched an episode of The Biggest Loser, am still terrified of Susan Powter (and maybe Richard Simmons, too), have actually been called GI Jane and more recently: “Dawnian” , and have seen all else mentioned above -and beyond, in my 30 plus years of professional and personal pursuits in the world of fitness.
*Pause for breath, here.*
If you want to take realistic, steps towards a different reality
 than the one you are living right now…listen:
There is a gentle, consistent, balanced
approach to better health, fitness and well being.
 If you want to be thoughtful about your health, but not insane, compulsive, obsessive, hyper-focused, narcissistic, and downright boring (my personal opinion of conversations which revolve endlessly around diet, exercise, & training regimes) but instead would like some simple, basic steps to help you along the path to a fitter more fabulous you (could you even be more fabulous? Not sure, but heck, what have we to lose?), then join with me and let’s journey the path together.
*For now, imagine or write out (if you like to journal) how your perfect day would look.
Notice if it (ideally) includes a fitness activity or not…
it’s OK, if it does not; consider this a discovery exercise, where we will discover what we value most and what priorities are most important to us in this particular season of life. 

“The journey of a thousand miles begins beneath one’s feet.”
~Laozi

I’ll see you tomorrow for check in! Enjoy your weekend…



This post is part of the series: 

Wisdom From Dory (How To Get It Done)

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What keeps YOU from being more active?
Lack of motivation?
Lack of energy?
Unsure where to start?
You are waiting for the stars to align properly?
Perceived time constraints?
All of the above?
Here is what I want to say to you, regardless of which of these is hindering your ability to progress. During your lifetime you will experience all of these at one time or another.
You want to know the one answer that makes the difference?
Response.
Your response to your circumstances will determine whether you think about “just doing it” or whether you get it done. 
Do not let your present circumstances dictate your choices.
You have a body, and breath. That is all you need.
Move it. 
Something is better than nothing.
Take a tip from Dory, “Just keep swimming…”
So what is keeping you from being more active- if you desire to be more active?
You.
That is where to start.
Choose to move in whatever way appeals to you. 
Stop making excuses.
Choose today.
Just get moving.
One breath at a time.
One foot… or fin flap after the other…
Just jump in, start now.



This post is part of the series: 
Blog Post Hop

Check In and Fitness Journal (Week 1)

So is anyone on the planet actually doing this Challenge with me? Anyone at all? I have gotten requests for the printout to be sent through e-mail and Scribd has lots of views…but are they all just me? HA! Well, I hope you ARE doing this challenge, and if not, you better give me a good excuse. Which of course I refuse to accept, because you need to do this. Besides, I’m doing it…and if I’m doing it, it means YOU need to do it, right? I will be posting Frequently Asked Questions next week. Because I had like, 400 e-mails asking, so well, ya know, I guess I better make a post. Ahem. (not really but anyhooooooooo)

 I decided to record my thoughts and very useful (cough) input here so my friends could have the opportunity to  benefit  be  blessed  laugh along the journey with me. Here are my thoughts following week one.

Day 1 (Monday) Couch to 5K Treadmill workout – used watch, treadmill dashboard lights not working, oh well- carry on. Did the Anytime Stretch Routine…remembered mom’s dog had to go out…remembered to come back and do Optional Fit Test, forgot to do lunges (whoopsi!) and really I get bored after like, say the number 15. Unless I am counting for, say someone like you, in which case I would not be bored until you did say, 67 of whatever exercise. But I digress. Bonus activity credit: Dog walking 1 hour: leisurely pace. Banjo is not ready to do the Couch to 5K for dogs…yet. We are discussing it, between our discussions about territorial peeing and barking at the UPS and Fed Ex Delivery guys (who by the way recently referred to Banjo as “Bitchy”. I won’t mention which one, so you do not hold it against a specific delivery provider)

Day 2 (Tuesday) Sit ups 3×15. Easy Peasy. Hooray, no cardio today. I am nothing if not lazy. I also stretched hips, groin and hamstrings, I love lying down stretches (I will show you those soon). I miss lunges. Oh well…better to want to do more than skip a day. Trust me. Start slow, stay the course is my motto. Bonus activity credit: Afternoon neighborhood walk with Banjo.

Day 3 (Wednesday) But seriously, I remember the days when I lived at the gym, now it’s as if there is one long list of things to do and the only gym I have time for is the postal man…I think his name is Jim. Close enough. He drops lots of books and stuff off here. Today I squeezed in Day two of the Couch to 5K program and did three quick stretches. Too busy. Squeezed in my pushups at 9:54 PM. Well actually that’s what time it is right now and I am about to squeeze them in. It was THAT kind of day. Don’t ask about Bonus activity, puhleeze!

Day 4 (Thursday) After Homeschool, housework and randoms of the day, I rolled out the mat to Lunge. I have always loved lunges, have been referred to as the “Lunge Queen.” Today, I had a change of heart, I wonder what I have been thinking all of my life. Where is the love? I managed to get three sets of 12 and realize I can do a hundred lunges while barking out orders for others to lunge, but actually getting through them without people to boss around feels, well, kind of empty, shallow, boring. I need a reason to lunge…beyond the buns. I need a victim. Lunges, anyone? Bonus activity credit: nada

Day 5 (Friday)  My buns are sore! I forgot that I actually like that feeling. Does this make me a masochist? Now, I remember why I love lunges…it’s the “quicker picker upper” – for Buns.
I did ONE  (see me, all conservative) Set of 21 of the following Sit ups, Push ups, Lunges. Why 21 repetitions, you ask? Why just one set, you wonder. Twenty-one is a nice number, right? No reason. One Set, because I was either:  A. Lazy, 2. I plead the 5th B. Bored, C. Distracted, 4. I am silly like that. D. All of the above E. practicing a secret formula for success. You get a smirk if you picked number 4.  Bonus activity credit: Walked with Banjo. LOVING the C25K workout!

Day 6 (Saturday) OFF– whoohoo! See you next week!

Next Week:

Week 2 of the Couch to 5K Program for me!
Which Track are you trying and if you are NOT doing this challenge, tell me how CONSISTENT you are with your own program? If you are not consistently working out, why wouldn’t you want to try this challenge? 

  Core and More
Week 2
Exercise
Day 8
Lunge
4 sets 8- 20
Day 9
Sit Up
4 sets 8- 20
Day 10
Pushup, Lunge, Sit Up
1-3 sets of 8-12
Day11
Plank, Superman, Wall Sit
2 x Hold as long as can each
Day 12
Lunge
2-3 sets 10- 25
Day 13
Sit Up
2-3 sets 10- 25
Day 14
Pushup
2-3 sets 10- 25

Be Gentle With Me Option

Week 2
Get Moving
Stretch
Strengthen
Day 8
15 Minute Walking
1-3
Wall Sit (45 sec)
Day 9
17 Minutes Walking
4-7
Quadruped (45 sec)
Day 10
15 Minutes Walking
8-10
Plank (45 sec)
Day 11
20 Minutes Walking
1-5
Wall Sit (45 sec)
Day 12
17 Minutes Walking
1-10
Bridge (45 sec)
Day 13
20 Minutes Walking
6-10
Plank (45 sec)
Day 14
off
off
off

You can Find more HERE!

SO How did you do?
Did you stick to the challenge? If you did not, PLEASE jump in ASAP. No worries, no looking back. I promise I won’t judge. Well, a teensy bit? OK, NO! No judgement- You can do this! Promise. And for those who are like, “Oh, too easy”. See me for Frequently Asked Questions next week. You, I will judge, and make grovel. I will deal with the likes of you then. Sweet Dreams, Peeps! 

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