CONGRATULATIONS!! You have completed the 7 Minute Workout Fitness Challenge! For some of you 30 Day Disciplines may be something you work on quite often.... but for others, I know that THIS may be the FIRST one you've ever tried....and completed!! That is amazing. For some of you, this may be the most you've ever exercised consistently! How does that feel? You have truly accomplished something! You are STRONGER than you were 30 days ago!! You should be PROUD...you can say "I DID THAT!!" I ripped that motivation Post It off the wall today with a smile!! :) ...So, now what??
So it's OVER!! Or is it? Some of you may be DONE. That's OK!! You accomplished something amazing and you should be so proud of yourself!! For others...it may be different. How do you feel? Notice any changes? Now that you have 30 days of results under your belt, do you want to return to how you felt 30 days ago? Tomorrow you just might miss it. You may be used to getting some form of exercise on a daily basis. That's because you have created a healthy habit in these 30 days! If that's the case, I'm going to give you some tips to work this in to your life.... simply.
You now know a great 7 Minute Workout that you can do practically anywhere. I discovered this workout has many APPS!! Go to your apps and search "7 Min Workout" and there are many that make this workout super simple to do!! Find one you like, most of them are free so give them a try! Some of the apps even have other similar workouts to choose from! Walking and hiking are great to fit in as well. I'm also a huge fan of workout DVD's, especially Jillian Michaels. Here's what she offers... Yes, I have them all, so I've tried them all. She has such variety and different modifications depending on your fitness level....and the best part, she gets you results. But they "don't come for free" as she says....you have to work for it!
For Cardio: "Banish Fat Boost Metabolism" This is mostly cardio and great for fat-burning. You will definitely get your heart rate UP with this one.
Yoga/Strength: "Yoga Meltdown" This is a great modified yoga DVD, one of my favorite "go-to's". Different than other yoga workouts because she reps out the moves. Click on the link to learn more because I go into more detail the blog post...I love this workout.
Weights/toning/or specific body part: "No More Trouble Zones", "Killer Abs", "Shred-It with Weights" (great for use with a kettlebell, but you don't need one), "Killer Buns & Thighs"
Mix/Interval/Total Body Circuit Training: For beginners I would suggest "30 Day Shred". This was the very first one I ever had and it got me in great shape. Since that one, she has many others that are based on that concept of total body circuit training.... "Ripped In 30", "Extreme Shed & Shred" LOVE these because she has a couple different workouts on each one depending on your level so you can work your way up. Also, in each one, she gives you modifications for beginner vs. more advanced.
Her newest DVD's: Her most recent DVD's are "One Week Shred" which is two workouts per day, one in the morning (weight training) and one in the evening (cardio) to get in shape fast. Good if you have something you need to get in shape for quick, but I like some of the others better... "Hard Body" is her latest as of now and it's a gooood one. It's hard, lots of new moves, and works!! But don't be afraid to try it, because like I said, she gives you modifications!
If I had to pick only three ?? "30 Day Shred", Yoga Meltdown" and "Hard Body" Those are a great mix to own. Some of you might like to have the cardio one too...it just doesn't work for my body type as much as the circuit training or weights.
What I have had great success in the past with....is to get a workout friend or buddy!! You don't even have to live near them...text them and call them to check in. Decide to do it together to stay motivated! It helps keep you both accountable. Write down your goals and don't forget to reward yourself. Decide these goals and rewards in advance and share them with your friend. Just make sure you choose a friend you trust and won't judge or be too competitive.
You just need to do a little bit every day. "What you do every day matters more than what you do every once in a while." It's not going to happen overnight. It's much healthier to just make exercise part of your lifestyle...don't look for "quick fixes". "Small disciplines repeated with consistency every day lead to great achievements gained slowly over time." It doesn't even have to be EVERY DAY...just get moving every day. You could use these following rules for your workouts... I love this! The key is to keep it simple!
I hope you gained confidence in yourself over the course of these 30 days. We all need to love ourselves a little more....believe in ourselves a little more. Myself included. Good job making time for yourself. Remember, laziness fuels more laziness. Activity fuels more activity. You just finished 30 days of activity....isn't it easier to just keep going?
What's YOUR next 30 Day Discipline? :)