THE TIGHT BODY 30 DAY CHALLENGE!: Day 29 of 30: Journaling: A Look at Where You've Been

Monday, August 29, 2011

Day 29 of 30: Journaling: A Look at Where You've Been

DAY 29 of 30!

TIGHT BODY 30 DAY CHALLENGE!

Here you are, one day away from ending the first cycle of your 30 DAY CHALLENGE! If you're planing on moving on to another cycle of the TIGHT BODY 30 DAY CHALLENGE to improve in another area, or onto another item on your list, that you'd like to omit from your lifestyle, or implement into your lifestyle, or make a transformation 30 days at a time, begin making your plans today!

I suggest taking the 31st off, and begin your new 30 DAY CHALLENGE straight up on September 1st! Very fun, very exciting! I'm stoked! This month has been very successful, yes challenging, but very successful, I couldn't have ask for more. I hope your journey has proven positive for you, as well.

You can apply the TIGHT BODY 30 DAY CHALLENGE anywhere, anytime, for any reason. You don't need to have the 'perfect' plan, 'perfect' time, 'perfect' anything, but you DO need to put some thought into it, and a lot of conscious, and physical effort, as it will not happen haphazardly.

TODAY'S FOCUS: JOURNALING

If you haven't kept a journal, or some sort of notes on your calendar, today is a great day to do it. Write about how you felt about your CHALLENGE to begin with, what it was like along the way, and what's it like to reach the end, yes, tomorrow! Write about your personal growth: Mentally, physically, emotionally, and spiritually. Make note of people who have come into your life, and perhaps a few who have left. Write down the blessing and opportunities that came to you, and where you stepped out of your comfort zone to create a better you. Be sure to include your feelings. You will use this journal to remind you of your success, your ability to overcome, to prepare, plan, execute, and fulfill your CHALLENGE, and it will motivate you whenever you need an extra boost!

Have a wonderful DAY 29 of 30!

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Contact: www.jillstightbody@earthlink.net

So, you weren't able to get into a TIGHT BODY BOOT CAMP that worked with your schedule? I have an idea....

THE TIGHT BODY 30 DAY CHALLENGE!

Community involvement is highly encouraged to support one another throughout the 30 day process. Please feel free to share any inspirational thoughts, tips, recipes, favorite exercises, what's working for you, before and after pictures, etc.

The challenge is open to anyone and everyone interested in challenging themselves to improve their lifestyle. It's 30 days long...anyone can do something for 30 days, right? Just take it one day at a time, or by the hour if need be.

This challenge is intended to encourage healthy lifestyles, therefore, any habit, addiction, or item that's keeping you from reaching your full potential, is worth taking the 30 Day Challenge! It can be anything from smoking or drinking, to too much television or Facebook, to nail biting, chocolate, use of stimulants, or even staying up too late. Use the 30 Day Challenge to your advantage, and encourage your family and friends to do the same.

WHAT DOES THE CHALLENGE ENTAIL?

Here are ten simple guidelines to help you along the way:

1. Eat 5-6 moderate size clean meals per day. Clean means fresh fruits, vegetables, nuts, seeds, whole grains, lean proteins, and protein powders. It also means no refined sugar, processed foods, junk food, etc. Please, read labels, or look up proper portions for yourself, never assume what a serving size is. If in doubt when eating out (or even at home for that matter), I suggest a serving of protein with 4-6 of your meals (depending on the person), the size of the palm of your hand , thickness too. I generally suggest fresh fruit with meals until noon, and a moderate amount of healthy fat. Meals after noon, I suggest fill at least half your plate with fresh or lightly steamed vegetables and greens, the other fourth your serving size of protein (unless this is a shake, of course), and the last fourth with a serving size of complex carbohydrate such as, brown rice, sweet potato, etc. Add a moderate amount of fat, and you're good to go. If choosing deli style meats, please be sure to look for 'NO-Nitrate' brands. Remember,THESE ARE GENERAL GUIDELINES, by all means do your homework and learn what works best for you.

TIGHT BODY offers meal plans for those who are interested in a specific meal plan tailored personally, just for you. If this interests you, go to www.tightbodybootcamp.com and click on the nutrition link, scroll down to learn more about what the program has to offer.

2. Drink half your body weight in ounces each day, minimum. For example: If you weigh 140, take 140 divide it in half, and you get 70, which means you'd shoot for drinking 70 ounces of water per day, or a little over 2 quarts each day. The only other beverage considered an equal to water during the 30 Day Challenge, is herbal tea, stimulant free. A good tip is to drink at least 8 oz. of water 20 minutes before a meal.

3. Perform one hour of exercise daily. This is a minimum, if you wish to do more, it's your choice. Using a Body Bugg or Heart Rate Monitor, can be motivational, and help you understand if you're working hard enough, not hard enough, or even too hard. Find what works for you: Working out alone, with a partner, maybe both? Gym, at home, indoors, outdoors, DVD's, a personal trainer, or an application you can run from your cell phone? The choices are many. Find music you like to listen to, if you enjoy music, discover if you're an early morning person, afternoon powerhouse, or evening enthusiast and work with it!

4. Create one positive affirmation each week you can 'play' in your head. For instance: "I'm getting stronger everyday", or "I feel healthier everyday", or "This gets easier everyday", etc. If you catch yourself 'saying' something to yourself that's negative, IMMEDIATELY use your affirmation. Use it in the morning, noon, and night.

5. Look in the mirror and verbally state one thing you like about yourself each morning. Smile. Laugh. Love yourself.

6. Weigh yourself only ONCE per week, and keep a record of it. Put the scale away if you have to. Be sure to weigh yourself the same day of the week. First thing in the morning, get up, use the restroom, strip down, weigh and record.

7. Obtain your body fat%, if you have access (I have calipers you can order from me for $20.00), once each week and record. Get your body fat right after your weight each week. Hold yourself accountable.

8. Take just five minutes daily to be in silence, meditate, if it's longer...good for you!!! Peace and quiet does wonders, let it work in your life. Take five!

9. Take a before picture. You can place this picture wherever it motivates you, the fridge, on a mirror, as a bookmark, etc. Use it as a motivational tool if getting in shape is your goal. If your goal is in a different category, find a picture that applies to your end result, and use it the same way.

10. EXPECT SUCCESS!!!!

WHO IS THE CHALLENGE FOR?

Anybody and everybody who's interested! Spread the word, get as many of your friends, family, co-workers, you name it, involved. Make it fun. You can even form your own groups and decide a reward each week for making the Challenge. Go on a hike together, see a movie, get a pedicure, you name it, be creative.