30 Day Fitness Challenge Day 27

Active Challenge:  Sit on an exercise ball for 5-10 minutes three times during the day.  I did not do this as I do not have an exercise ball.  I also did not sit much during the day.  I did sit for 2 hours(in 1 hour increments) due to driving though.

Exercise Challenge:  This is what we were supposed to do:

1. Begin with a 5-10 minute warm up at an easy pace.
2. For 30 seconds: Increase the intensity (speed, incline or both) until you’re working at around Level 8 or 9 on the Perceived Exertion Scale.
3. For 1 minute: Lower the intensity back down to a Level 4 or 5.
4. Repeat steps 2 and 3 six times (total time: 9 minutes)
5. For 3 minutes: Exercise at a medium pace (Level 5-6)
6. For 1 minute: Increase the intensity (speed, incline or both) until you’re working at around Level 7-8.
7. For 1 minute: Lower the intensity back down to a Level 4 or 5.
8. Repeat steps 6 and 7 six times (total time: 12 minutes)
9. For 3 minutes: Exercise at a medium pace (Level 5-6)
10. Cool down for 3-5 minutes of light activity. 

I did this in the morning for a total of one hour.

Flexibility Challenge:  This involved several yoga moves.  I don’t do yoga, but I did stretch before and after my workout.

Nutritional Challenge:  Below was our challenge with what I did following each step.

Make your lunch healthier today by choosing one of the following options:

• Try different types of lettuce in your salad rather than just iceberg lettuce (think dark, leafy greens) —- I don’t eat iceberg at all.  I love romaine, spinach, kale, and an herb blend
• Add at least one serving of fruit to your meal —fruit is one thing we always have an abundance of in our house
• Use a lettuce leaf instead of bread for your sandwich —-done this, we love to do this
• Have soup or salad before your meal —I like to start my meal with my salad
• If you eat out, have a healthy appetizer instead of a full entree —I did have the opportunity to eat out, but it wasn’t a place that is gluten free friendly so I just had a berry chiller(yum) and a yoghurt once I got home
• Use unsweetened almond milk instead of cow’s milk in your coffee or anytime—–love almond milk!!
• Have a protein shake with whey protein from grass fed cows, coconut milk and a banana–I don’t do protein shakes and refuse to use whey protein
• Cut down on sugar for a whole day…eliminate anything that contains High Fructose Corn Syrup (notice it’s in everything!!)—- we’ve already cut HFCS out of our diet so this is easy.  I also bake with honey or demerara
• Eat double the amount of veges you would have normally….notice if you are more full—we eat a lot of veggies and fruits in our house so I didn’t notice a difference

Mind/Body Challenge:  Spend 5 minutes totally relaxing and releasing the tension from your neck. . . yeap that so didn’t happen!

And that was my wonderful Day 27!  You can find my previous days below and don’t forget to check out Kandi’s Post over at Gluten Free For Jen. 

Day 1 Day 16
Day 2 Day 17
Day 3 Day 18
Day 4 Day 19
Day 5 Day 20
Day 6 Day 21
Day 7 Day 22
Day 8 Day 23
Day 9 Day 24
Day 10 Day 25
Day 11 Day 26
Day 12
Day 13
Day 14
Day 15