This is Day 0 of the 21-Day Fitness Challenge held in Feb 2012. The challenge is now over but you can do the tasks in your own time. Visit the overview page for all the challenge tasks.

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Welcome to the pre-work post for 21-Day Fitness Challenge (21DFC)! :D We have over 120 official participants up for the challenge, and the announcement is not even a day old!! How’s this for an explosive month of February?? :D
Sign Up First Before Proceeding
If you have not signed up yet, please read the announcement post first, then sign up here, before proceeding. Signing up is required to be part of 21DFC. (Update Feb 6: Sign ups are now closed).
For the 120+ of you who are already signed up (refer to: official participants list), continue reading!
Pre-Work for Success
Today, we’re going to do our pre-work for a smashing 21 days ahead. As I mentioned in the announcement post, we will be working on our 21-day exercise plan. I have created a 21DFC pre-work template for you to fill out:
- Download: 21DFC Pre-Work Sheet (DOC format) – Right click, click “Save link as…” and save to your desired folder
I’ll walk you through each of the sections.
1. Key Objectives for 21DFC
Here, you fill out your key objectives for 21DFC. What do you want to achieve in the upcoming 21 days? See this as an intention sheet where you write down what you want to see happen, before they happen. Everything is created twice in reality – first in the mind, then in the physical world. By writing down your intentions, you’ve brought them out of your subconsciousness, and it’s now a matter of taking action that aligns with your goals.
For me, my key objectives are:
- To exercise without fail for the next 21 days (at least 10 minutes)
- To lose weight, lose fat and gain muscle
- To have a more attractive and slimmer body at the end of the challenge
2. Game Plan
The game plan refers to what you’re going to do for the 21 days ahead. See it as a short summary of how you plan to achieve your key objectives in #1.
My game plan is:
- To vary between jogging, swimming, walking and other exercises – Since I’m easily bored by just 1 activity, and need a variation to keep my interest level. Also, varying across exercises help prevent muscle fatigue from working out the same area of my body.
- To time my runs as a personal measurement and milestone – Having a time records will help me see how I’m tracking and motivate me to do better the next time
- Not to see exercising as a chore, but as an activity to be enjoyed and relished in – This is the most important. There is no point doing something unless we truly enjoy it. I want to be exercising because it’s fun and because I ‘want to do it’, not as self-punishment. The latter is a mindset doomed for failure, while the former is more empowering – which is necessary if you want to get the best out of your exercises.
3. Obstacles and Strategies to Overcome Them
Here you see a table with 2 columns – the left side titled “My Biggest Obstacles”, and the right side titled “My Strategy to Tackle the Obstacles”.
Here’s what you should do – Fill the left side first, listing the things which you feel will prevent you from succeeding in 21DFC.
Then, after you are done, think of your strategy to overcome each of these obstacles on the right side. You should have at least 1 strategy to address each obstacle. Meaning if you have 4 obstacles, you should have at least 4 strategies listed, one for each obstacle.
Here are my obstacles:
- Rain jeopardizing my jogs/swims (which are done in open space)
- Feeling too tired to exercise
- Feeling bored with the exercises
- Feeling demotivated because not seeing results
And here are my strategies to overcome the obstacles:
- Use home aerobic videos as alternative
- Go slow – Go for quick walks on days where I really, really feel tired. Walk slowly for 1-2 minutes, or as long as I need without pressure, then let it roll from there.
- Toss up some variety – Check out community centers for other exercise classes
- There will be results from consistent action. Don’t use the scale in the 21 days.
For those who have listed laziness as an obstacle, laziness is always a symptom, not the cause. Long term readers of PE and past participants of Live a Better Life in 30 Days and/or Be a Better Me in 30 Days Challenges would know this. The sooner you realize this, the sooner you’ll overcome this blockade in your life. I recommend to check out the procrastination series to more insights.
4. The 21DFC Pledge
This is a pledge to solidify your intentions for the 21 days ahead.
Here’s how the pledge goes:
“I, _____________________, commit to exercise daily for the next 21 days, from Feb 3–23.
In these 21 days, I shall stay true to my 21DFC plans as much as possible; I shall push my physical limits to where it has not gone before; I shall be as physically active as I can without hurting myself; I shall report my progress on PE daily be it rain or shine; I shall render my support to fellow participants if they ever need it; I shall not beat myself up if I were to miss my exercises – but instead learn what got me offtrack and not let it happen again.
Throughout these 21 days, I promise to honor my body, my heart, my mind, and my spirit wholly, with love, kindness and respect.”
Fill your name in the blank area, then recite it. You can either read it to yourself (either inside your head or out loud), or read it to your 21DFC partner, if you are doing the challenge with someone else. Seriously, try to get a friend, a family member, or your partner to join in if you can, because it’s more fun that way!
5. My 21-Day Fitness Plan
Last but not least, the 21-day fitness plan! There’s 2 things you can do with this chart.
You can either plan out your exercises for the 21 days now, complete with the type of exercise you’re going to do and the duration. This is especially helpful if your days are very scheduled (you work/study fixed hours), and your exercises have to occur at fixed timings (say, gym classes, or in between breaks).
Or, you can just go with the flow and do whatever exercise you feel like doing for the day. So, no planning at all. But the definite thing is you will commit to some form of physical activity every day for the 21 days.
I’m using a mix of both approaches. I plan to take some gym classes, which will occur on fixed days at fixed timings, so those will be fixed in my schedule. As for the remaining days, I’ll do a mix of either jogging, swimming, or aerobic videos (if it rains on the day), depending on how I feel on the day itself.
I printed my 21DFC pre-work and pinned the pages on my noticeboard. Check out my 21-Day Exercising Chart – makes it easier to tick/cross the days with the chart right before me. ;)
8 Tips to Succeed in 21DFC
As with all challenges, here’s my tips list on how to succeed in 21DFC:
- Focus on increasing physical activity, rather than “exercising” per se. The former is a permanent lifestyle shift, the latter is more of a fad that won’t last.
- Schedule your exercise sessions into your calendar, NOW. Even if you don’t know what exercise you’ll be doing, or what time you’ll be doing it, allocate a daily time slot for exercising in the next 21 days. That way, at least you already have set aside time for exercising.
- There are plenty of opportunities to increase physical activity every day. It’s up to you to find them. Be it doing some household chores, walking over driving to the convenience store, climbing the stairs vs. taking the lift, going to the gym for a quick hour during lunch or after work over that extra 1 hour of work which many times make little difference, joining that dance/yoga/aerobics class which you’ve always wanted to sign up for, etc.
- After you have filled out your 21DFC pre-work, print it out and put it on your noticeboard, right where you will see it first thing every day. Use the 21-Day Exercise Chart to track your progress – tick for the days you do exercise, cross when you don’t.
- I’m all for setting high goals and pushing yourself all the way, but if you’re setting targets that are so high that’s making you procrastinate and abandon the exercise plans altogether, then you should seriously revisit your plans. I rather you have something doable and which you stick to, then something that’s sky-high and which you do nothing of. Dump that all-or-nothing mindset and embrace “imperfections” as the new perfection.
- On days you feel tired, permit yourself to go slow – very, very slow. Then start from there. Soon you’ll forget that you were even tired to begin with. The point is to create the momentum.
- Regardless of what happens, report back on this site every day, to share your daily progress. Put a daily reminder in your calendar to post your progress here every day. I can’t stress this enough – You have to be part of the community for us to be able to help you. If you don’t log on here, we won’t even be able to reach you. Let us help each other.
- If you failed to exercise on the day itself, learn why, then share your lessons with everyone here. Then start over the next day. There’s plenty of new tomorrows to start afresh.
Share Your Pre-Work Now!
When you’re ready, share your pre-work with everyone in the comments section! Copy and paste your answers from the document, including:
- Your Key Objectives for 21DFC
- Your Game Plan for 21DFC
- Your Biggest Obstacles
- Your Strategy To Tackle the Obstacles
- Your 21DFC Pledge
- Your 21-Day Exercising Chart!
For #5, you might want to share it in the form of an image. Screen capture your exercising chart first (use the print screen button on your keyboard), upload your image to Photo Bucket or Imgur, share the link in the comments area.
And if you want to share your whole pre-work document, you’re welcome to do so. Simply upload it to Google Docs, enable public sharing so members who want to download and take a look can do so, and share the link here.
Get Ready for Day 1!
Once you’re done, hop over to Day 1’s post! Here we go!!! :D
This is Day 0 of the 21-Day Fitness Challenge held in Feb 2012. The challenge is now over but you can do the tasks in your own time. Visit the overview page for all the challenge tasks.
Hi all :)
I’m in this challenge because it’s interesting. Making a life-long habit of exercising? Yes please!
My plan is not detailed or clear but there are some concrete matters like burning at least 1500 calories ea/week from exercising, following the TV yoga & aerobics instructors at least a few times ea/week, jumping rope or circuit training daily, and going for long walks on the weekends ( which is today).
Reading the pledge felt funny, like I was on an official mission! Guess we all are.
The possible setbacks include the usual: tiredness, laziness, “other-excuses-ness” etc.
But thankfully I don’t have a busy schedule so finding time to exercise is easy.
It is inspiring to be here on PE, among people who want to lead healthier lives & people who are making it happen. Whenever I’m not feeling motivated, I’ll remember the pledge I made, because the promise must be kept.
I am looking forward with impatience to start my physical exercise challenge programme as from to-morrow. My plan is simple, but ambitious and hopefully consistent. Every afternoon between5.45 to 6.30 p.m I have to jog my way onto a jogging track of about 2kms.And I need to do it twice, so that I would have covered 4kms/day. My wife is quite excited too.She says she will do her best to complete the 21 day challenge. I need to mentionthat I keep walking, jogging and swimming but I am never consistent. So the challenge is going tp be a total achivement over the 21 days and make the habit a culture.
My Key Objectives for 21DFC(3 Feb – 23 Feb)
1. To be healthier in body, as well as in mind and spirit as a result
2. To be physically active than I usually am (at least 10 minutes worth of activity a day)
3. To have a more attractive body by losing fat and gain definition in key places (namely the double chin, underarm flab, muffin top, love handles, etc.)
4. To build up strength and endurance so I can eventually withstand and participate more physically intense events (e.g. 3K or marathon)
5. To establish a good habit long enough with the support of others so that I may do so consistently
My Game Plan for 21DFC
* Learning moves while having fun – Line dancing via youtube video playlists , zumba, PS2 DDR, “Just Dance” on Wii
* Running/walking/stairs
* Insanity or P90X if I’m up to the challenge
*Whenever I have the opportunity (e.g. park far from the store to walk, window shop, stand instead of sit while I watch TV, jog in place during commercial breaks, read a book while I’m walking on the treadmill at a safe place, listen to music while cleaning my room, etc.)
>> My Biggest Obstacles
1. Laziness/lack of discipline/lack of motivation/procrastination
2. Weather (rain, snow, too cold, etc.)
3. Time constraints
4. Eating more food as a result of the activity (that was definitely a problem last year)
5. Being too tired due to lack of sleep
>> My Strategy To Tackle the Obstacles
1. Remind myself of the benefits, vary the activities even throughout the day, and if possible, get a workout buddy to join me. Remind myself I am accountable for what I promise to do. Draw strength from community feedback online.
2. Make home environment conducive to exercising. Pop in a Jillian Michaels’ DVD – 30 Day Shred.
3. Use these opportunities to exercise creativity. Find a way to exercise in between scheduled appts, and multi-task when I can.
4. I have to remind myself that if I exceed my consumption, it cancels out the effect. Choose healthier options if possible, and if I can’t, use portion control and eat more slowly.
5. Sleep earlier so I can start off the day more energized and on a more positive note.
Hi Danah :)
Impressive planning, it’s so detailed that I can actually visualize it happening! In your plan, you mentioned that extra activity can lead you to overeating, and I’ve been there too a lot. They say it’s good to eat a protein rich meal right after a work-out to rebuild our muscles, so maybe that’ll help with overeating too? This is just a theory :D
Your name reminds me of a dear friend whom I haven’t seen in a long time, I hope she is being just as motivated as you :clap:
Pre-Work: 21-Day Fitness Challenge (21DFC)
My Key Objectives for 21DFC(3 Feb – 23 Feb)
• Become consistent with exercise
• Lose weight and tone my body
• Develop a NO EXCUSE attitude towards exercise
My Game Plan for 21DFC
Strength training 2-3x/week
Yoga 1-2x/wk
10 min exercise while at work/ Take some classes at LA FITNESS
My Biggest Obstacles My Strategy To Tackle the Obstacles
1. Computer
2. Laziness
3. Lack of sleep
4. schedule conflicts
5. my personal feelings about exercise No personal computer time if no exercise
10 min minimum to start
10 min minimum to start
try to exercise in the mornings
look at the positives of exercise
Make healthy choices for food and drink water!
Here I go!!
1. Key Objectives for 21DFC
*Consistency
*Have a body like a cat’s! Sleek, sinewy, powerful!
2. Game Plan for 21DFC
*Must go out jogging or power-walking on weekends
*Alternate between exercises for various parts of the body
3. Biggest Obstacles
*The addiction to my cozy bed and my laptop
*I easily get bored
4. Strategy To Tackle the Obstacles
*Get my mom to yell at me if I spend too much time sleeping or working on my lappy
*Get good work-out music
5. My 21-Day Exercising Chart!
I’m going with the flow on this one…. :)
1.My key objectives for 21DFC:
Not to lose weight but to tone muscles and trouble areas that tend to be flabby.
To set my exercise time the same everyday to keep me on a schedule.
To keep track of the minutes and calories burned so I don’t lose weight in the process.
2.My game plan:
Start off with a 15 minute yoga exercise program I have in the morning.
Put in at least another form of exercise for 30 minutes. I would prefer this to be jogging, walking, or an outdoor activity.
3.My biggest obstacles:
The weather in my area has been unusually warm for this time of year but it is still winter and could turn cold on any day, which will eliminate outdoor activity.
I get busy getting my children ready for school and then doing my morning routine house cleaning, I sometimes get tired by noon and don’t want to do anything.
4.My strategy for overcoming my obstacles are:
If the weather does turn cold, I will substitute the outdoor activity to some indoor aerobic exercise dvd’s I have.
As with my plan in January’s Healthier Living Challenge, I am going to try to get more sleep at night, make sure I am eating healthy so I don’t feel so run down by noon. I also can do several of the chores in the evenings that would reduce things to do in the morning.
Make the time to stop whatever I am doing to exercise at least 15 to 20 minutes in the morning and get into a routine of doing this.
Good luck everyone!!! Thank you Celes for doing another challenge for us all! :)
My Key Objectives for 21DFC
1. is to succeed at this challenge
2. to gain muscle and fitness
3. to have found a new love for my physique
4. to have a made a new habit that I enjoy
My Game Plan for 21DFC
1. Go for a run every morning during the week, I will be using the weekends to recover. will be using endomondot o keep track of my jogging. http://www.endomondo.com/home (feel free to add me)
2. To do arm strengthening exercise on a daily basis
3. To practice yoga twice a week
My Biggest Obstacles
1. That I don’t make time for it.
2. That life may get in the way.
My Strategy To Tackle the Obstacles
1. Set times each day.
2. Do my exercise first thing.
3. Have fun.
This plan may need some tweaking. Wishing myself and everyone luck in this challenge.
Best of luck to you!! I am not wanting to lose weight, but to tone my muscles and body up. I find your arm strengthening exercise interesting. What kind do you do for that? I enjoy yoga very much, so good luck with that also.
Life and time are obstacles for myself also. I think your strategy for overcoming your obstacles are wonderful. Having fun is one I should add to my list.
Best wishes to you!!! :clap:
Hi Netta
Thanks for the luck. I to am not interested in the weight loss but more along the lines of fitness, strength. So, for me this challenge is all about getting rid of the weakness and flabbiness. For me to get going with my jog, I am going to set alarm for the time I want to go, just not sure if it is better to go in the morning or afternoon, although I would like to go in the mornings. As for the arm exercises this is new to me and will have to do a little research on the subject. The reason I want to do this is because I arms have always been really weak and I also suffer from tremors in my hands which are not fine, never mind the pins in my right after breaking it three years ago. To this day, my right hand is very weak and the tremors seem to have not gotten better, so maybe a little attention to them exercise wise will help.
Let the fun begin!!! ;)
I just wanted to add that I am going to give this play a go.http://www.shape.com/fitness/training-plans/5-weeks-5k I will be also starting a new 2012 thread in the forums, may share more there.
1. Your Key Objectives for 21DFC
-To exercise without fail for the next 21 days (at least 10 minutes)
-To lose weight, lose fat and gain muscle
-To have a more attractive and slimmer body at the end of the challenge
2. Your Game Plan for 21DFC
-To vary between jogging, yoga, walking, exercise videos, dance and other exercises, but focusing on yoga and jogging.
-Not to see exercising as a chore, but as an activity to be enjoyed and one that makes my body feel good
-Reminding myself to make exercise a priority
3. Your Biggest Obstacles
-Rain jeopardizing my jogs/walks (which are done in open space)
-Feeling too tired to exercise
-Feeling exercise is a chore
-Feeling demotivated because not seeing results
-Feeling I don’t have the time
4. Your Strategy To Tackle the Obstacles
-Use home aerobic videos as alternative
-Go slow
-Dance or do something that is fun or practical (like walking to the store and back)
-I will focus on how my body feels instead of what it looks like
-I have at least 10 minutes every day to do something!
5. Your 21-Day Exercising Chart!
-I plan on just getting myself used to the idea of making exercise a priority. Once I reach 10 minutes every day I will put a check on my calendar. I will decide what exercise I feel like doing for that day on that day. Generally, I plan to exercise for at least 30 minutes three times a week, but for now I just want to make sure I do something.
Yay, I feel like I’m getting started. Love the pre-work!
I’d like to share my work on my blog rather than here or in googleDocs. Is that OK, Celestine? I’ll change this if you need me to.
If you click my name here in the comments, you’ll go to the 21DFC segment of my blog. (Using tags allows me to gather all my posts on this topic on one page.) Here’s the direct link:
:angel: http://kate-is-pre.posterous.com/tag/21dfc :angel:
I’m not making any lofty goals such as losing weight or inches. I’m healthy and the right weight. I just need to add regular activity to my lazy life. Thus, keepin’ it simple, I only have 1 objective!
Hello everyone! Here’s what I came up with so far:
My Key Objectives for 21DFC:
1. Getting into the habit of exercising every day for at least 10min even after 21DFC ends.
2. Adopt a healthier lifestyle physically, mentally, and emotionally.
3. Spend less time on the computer.
My Game Plan for 21DFC:
– Do Chi Gong in the morning, Pilates in the afternoon, walk/jog at early evenings.
– Increase the length of whatever exercises I do slowly every two or three days.
My Biggest Obstacles:
– No parks nearby
My Strategy To Tackle the Obstacles:
– Walk around apartment complex with my mom or dad
I wish everyone all the best with this challenge! :dance:
1. Key Objectives
– to incorporate exercise into my daily activities so that it becomes part of my routine
– to become fit for my holiday on 24 Feb
– to support my exercise and desired weightloss by keeping to a healthy eating plan
2. Game Plan
– up daily walking (especially on commute) to at least 4km per day
– do floor exercises at night, starting at 10pm (having quit other activities at 9:45pm)
– do stomach clenches while travelling on tube
– record my daily progress in my healthy living guidebook (template already created and printed!)
3. Obstacles and Strategies to Overcome Them
Obstacles:
– staying late to work
– weather
– injured knee
– being inclined to do other things in the evening
Strategies:
– get up early to ensure first commute walk successful. Quit procrastinating at work (stop being distracted by news sites/email) and leave no later than 7.30pm
– wrap up warm and take umbrella if necessary. Accept it may be horrible!
– keep doing nightly stretches for legs as recommended by physio. Wear the purple boots as they don’t seem to aggravate knee.
– do bathroom routine pre-10pm
Good luck Zingfairy!!!! I hope your knee doesn’t give you too much trouble. Love your game plan because I too have my Healthy Living Guidebook handy!!! Have fun!!
My key objectives:
1. loose weight and get leaner
2. become healthier
3. I’ve got a bet with my bf to loose 6 kilos by March and if I win I’ll get iPad)))
My Game Plan:
– do rutines from Nike Trainig Club App
My Obstacles:
1. I’m lazy
2. It’s very cold -20 degrees C
3. I’m busy with house, kids and work
4. My family and kids always mess up my trainings
My Strategy:
1. Motivate myself with blogs and iPad
2. Get up early and go to bed early
By the way, for those who have listed laziness as an obstacle, note that laziness is always a symptom, not the cause. I recommend to check out the procrastination series to get insights on this blockade. Looking forward to rumble in the 21 days ahead! ;)
Well I even called myself Lazy Butt in my pledge! However, I’m really good at *not* procrastinating: http://ponder-the-pre.posterous.com/beat-procrastination-how-to-want-to-tackle-yo
But your article above is correct, anyway — my laziness about exercise is definitely “lack of desire”. Ya, I don’t desire to exercise!!
Can I rant a bit please? (And then I will stop the following line of thinking during our 21DFC and, I hope, forever after.) See, I think it sucks that we have to exercise to keep fit. I resent it. It’s just bad design of the human body, if you ask me. I can do so MUCH to make my life better and better using my thoughts and mind and soul, but I just can’t master getting fit using those non-physical techniques. So far, I still have to involve my body in the get-fit work. Drat! And added to this, “they” say that frequent exercise helps prevent alzheimer’s, and that’s a concern for me. I’ve even tried calling my workouts “alzercise” so that I’m reminded there’s another good reason for doing it.
OK, I want to be fitter and improve my neuron connections. So what’s the problem? I admit there are activities I like to do. But if they feel like “exercise”, I automatically don’t like them. I just resist and grump about it, then avoid.
So thanks, Celes, for reminding me about your article. Clearly, my lazy-butt, exercise-resistant soul needed you to point that out. I’ll get to work on transforming some thoughts…. thanks for reading my rant. :rolleyes:
You’re totally entitled to your rant, Kate! :D And I totally hear you regarding what you’re saying. I’m a strong believer that exercise should *not* just be a means to an end (i.e. to be healthier, or to get fit, or to lose weight, etc) but should be something enjoyable in itself too.
Do you have any exercises/activities that you enjoy, that you can partake in instead? For example, I found that I especially enjoy team sports, so I go for them at every opportunity I have – kills 3 birds with a stone when you get fit, enjoy your time, AND get to socialize/bond with others all at the same time. I also join aerobic dance classes, and it’s so much fun doing it with a group of people and rocking to the catchy beat of music.
Pre-Work: 21-Day Fitness Challenge (21DFC)
My Key Objectives for 21DFC(3 Feb – 23 Feb)
1. To exercise regularly (At least 15 mins)
2. To reduce weight (At least by 1 Kg)
3. Stay energetic throughout the day
My Game Plan for 21DFC
1. Walking (At least 10 mins)
2. Running (At least 5 mins)
3. Go and come back from office by walk (15 mins one way)
My Biggest Obstacles
1. Laziness
My Strategy To Tackle the Obstacles
1 Keeping track of the progress
2. Produce some varieties for not getting bored
Online Template:
https://docs.google.com/document/d/1uHLgYNIeaqoRhAX7t9pbDGLWfmNX02P9vKI2K62zNi4/edit
Your Key Objectives for 21DFC
1. Break down the mental block that says “I can’t do it”
2. Keep a consistent workout schedule.
3. Be open to new workouts.
4. Dedicate more time to workouts when possible.
Your Game Plan for 21DFC
1. Working out at the new crossfit gym I joined consistently; Getting the fundamentals down and slowly building my endurance up.
2. Finding workouts to do during the weekends.
3. Working on eating only what is necessary to keep me active; not OVER-EATING! Accountability!
4. Don’t think so much about it… just do it!
Your Biggest Obstacles
1. Laziness and Ego – I am lazy by nature and if I let things get to my head, I tend to underestimate tasks.
2. Workload – I schedule too much under too little time.
3. Schedule – I plan horribly.
Your Strategy To Tackle the Obstacles
1. Accountability – Ask questions, get familiar with unfamiliar, and realize that the only person I am racing is myself. No one else. I have a friend who I will be bugging with questions throughout this process… she is just a workout machine.
2. My coach gave me workouts to do during “travels.” Instead, I’ll use them during my workouts.
3. Schedule – Two words: google calender. :heart:
Your 21-Day Exercising Chart!
-This is the only area that I will leave open. I have been using a program called “beyond the whiteboard” which tracks your progress on workouts you do, I will refer to it often. The place I go now (crossfit gym) will give me several workouts to do each day, so I will update based on what they tell me to do. :)
>> My Key Objectives for 21DFC (3 Feb – 23 Feb)
1. To exercise for at least 10 minutes without fail for the next 21 days.
2. To reduce my weight for at least 3kg.
3. To increase my stamina to run
>> My Game Plan for 21DFC
– Do stretching or self massage for at least 5 minutes every day.
– Cycling for at least twice a week.
– Swimming for at least once within these 21 days.
– Go hiking with friends / family at least twice within these 21 days.
>> My Biggest Obstacles
1. Laziness
2. Rain when I plan to go for outdoor exercises
3. Lack of time to exercise after working hours
4. Too tired to exercise
>> My Strategy To Tackle the Obstacles
1. Keep reminding myself to exercise, even for only 5 minutes
2. Do home aerobics / jump ropes / run at place as a replacement of the outdoor exercises
3. Wake up earlier to do 10 ~ 20 minutes of exercise before go to work
4. Walk for 5 ~ 10 minutes at home
Here is my google doc :dance:
https://docs.google.com/document/d/1VHzXVPwt2qvHY7ffFSNsfs38-6zx9es2lrivG-FSV88/edit
Well Done Jaleen!
Your 21 Day Fitness Plan is fantastic. I am inspired to keep going and I hope I can inspire you keep going and see your results in 21 days. :D
I can relate to feeling lazy, having lack of time to exercise and being extremely tired after work and daily routine. I believe this maybe my biggest challenge yet, but I am totally up for it as I am looking forward to being a size 10 again!
I wish you all the best! You have my support and love! :dance:
Ezza :love:
Your Key Objectives
1. To exercise 20+ minutes per day for 21 days
2. To lose 5 pounds, & to gain stamina
3. To re-establish the lost habit of running daily
Your Game Plan
1. To walk / jog & do push-ups & sit-ups
2. To time runs & track improvement
3. To faithfully follow through & record / report results daily
Your Biggest Obstacles & Your Strategy To Tackle the Obstacles
1. Not feeling like exercising –> Play my “go mode” music, the play list that drives everyone else crazy but makes your feet tap & your body move.
2. No clean workout clothes –> Do a load of laundry every night… you know, like you’re already supposed to be doing?
3. Fear of the treadmill –> Play around with it & figure it out. It can’t be more difficult than giving a presentation at work. Conquer. It’s just a dumb machine, & an old one at that.
4. Not enough time –> Not a valid excuse since I quit my job; just go do it. Don’t be such a whiner. Abbie doesn’t get off the bus till 4pm, so WTH are you doing all day?
5. Guilt that I should be writing –> Make & actually follow a schedule:
(8:30 a.m.) Get Abbie on the bus.
(8:40 a.m) Exercise for 20+ mins.
(9:30 a.m.) Shower & get dressed.
(10:00 a.m.) Get some writing done.
(noon) Stop for lunch & plan dinner. Check email. Call sister & mom.
(2:00 p.m.) Do some housework.
(4:00 p.m.) Get Abbie off the bus, have a snack, help with homework, & set table for dinner.
This isn’t rocket science. Stop making excuses.
6. Depression &/or resentment –> Not an option. Take your meds, drink water, & totally get over yourself. Do the work, or else you don’t get a vote, & non-voters don’t get to complain. You want to be allowed to complain, right? So get your butt in gear & earn the right to be such a whiner.
21-Day Exercising Chart:
Flexible, but mostly looking like I’ll take a bite out of the Couch-to-5k workout, somewhat:
5-minute fast-walk warm-up
2-minute jog
3-minute fast- walk
2-minute jog
3-minute fast-walk
2-minute jog
3-minute fast-walk
5-minute slow-walk cool-down
5-minute stretch
20 minutes within which to complete sit-ups & push-ups. Which I will hardly be able to do at first, because it’s only been about 13 years since I did this stuff on a regular basis. But when you are starting from the bottom, there’s no where to go but up, right?
~andi
Forgot to say, THANKS! for setting this up. I obviously need LOTS of motivation!!! ~andi
You’re very welcome, Andi! ;) Awesome work on your pre-work by the way! You’re all set for success!
My Key Objectives for 21DFC(3 Feb – 23 Feb)
1. To lose 6 pounds
2. To get healthier and feel better
3. To accept the discipline of a challenge to exercise at least 10 minutes every day for 21 days
My Game Plan for 21DFC
To walk with Bruiser (my dog) every day it’s not raining or too cold
To get back into Wii Fit and really enjoy it
To do the prescribed back exercises at least 3 days a week
My Biggest Obstacles
1. Thinking of exercise as work and something I don’t want to do
2. Rain and cold weather
3. Rebelling against the discipline
4. Losing motivation
My Strategy To Tackle the Obstacles
Use music and buy new workout clothes; find my pedometer and use it
Use the Wii or walk in the mall
Gold stars on the calendar; remembering this is what I want to do
Reaccess goals and progress along the way; draw strength from other participants
As far as the calendar goes, I’m not going to fill it out ahead of time. If that does not seem to be working, I’ll change strategies.
One thing that will be difficult for me is posting daily. Another challenge!
My Key Objectives:
Exercise/increase physical activity for next 21 days, with the intention of cultivating this habit beyond 21DFC
Lose fat, build and strengthen muscle, increase skin tone
Let go of unwanted pounds and clothes that are not fitting me right or I don’t like
My Game Plan:
Swim/do water exercises 3x week
On alternate days, exercise with my bands, do stretching, do other exercises that target muscle-strengthening, and overall fitness
Do skin-brushing, daily, for better circulation and healthier skin
On the 7th day, rest from scheduled exercise/increased physical activity, if I so choose
Biggest obstacles:
Disability/inflexibility w knees, back pain
Not starting, feeling overwhelmed
Feeling tired, achey, too heavy to move
Feeling lazy/procrastinating
Strategy to tackle obstacles:
Just START to move slowly at first, warm up to the movements, and gather momentum
Do some slow, deep breathing, focusing on the Best in me, and seeing my goal
Read posts here, read inspiring material, post here, all helping to tweak motivation to get started, or to continue onward
Chart progress/tape measure/scale
Get adequate sleep and rest
Take vitamins, stay on my weight-reducing Food Plan
:heart: I LOVE the feeling of moving in the right direction, and making progress, doing tasks that lead to the success of accomplishing my goals!!!
Thanks, Celes, for your focus and guidance, and encouragement! :hug: And all the best with realizing your 21DFC!
All the best to everyone! Let’s DO this! :dance:
Bette
Yes this template is awesome! So here’s my google doc:
https://docs.google.com/document/d/1qy__-068H2pgTbrowKN5TO5ZsEJiUFCVBn3jXYz6Q0c/edit
Can’t wait for Friday! :dance:
Love what you’re done with your pre-work template, Taban! Like with Jen’s, I’m sharing your pre-work with the group in the pre-work post, if you don’t mind? ;)
Key Objectives:
1. To increase my level of physical activity for the next 21 days so that I am more energized.
2. To have slimmer and even more attractive body that is more toned and defined.
My Game Plan for 21DFC:
1. To change up my daily workout routines so that its more of a fun task than a daily routine
2. To make a conscious effort to move around more – even when I am chained to my desk
My Biggest Obstacles
1. Time contraints
2. Long work days
My Strategy To Tackle the Obstacles:
1. Reevaluate my calendar obligations and remove the fluff!
2. Leave the office when its time to go home!
My 21DFC Pledge:
“I, Sami G, commit to exercise daily for the next 21 days, from Feb 3–23.
In these 21 days, I shall stay true to my 21DFC plans as much as possible; I shall push my physical limits to where it has not gone before; I shall be as physically active as I can without hurting myself; I shall report my progress on PE daily be it rain or shine; I shall render my support to fellow participants if they ever need it; I shall not beat myself up if I were to miss my exercises – but instead learn what got me offtrack and not let it happen again.
Throughout these 21 days, I promise to honor my body, my heart, my mind, and my spirit wholly, with love, kindness and respect.”
Thank you for setting us up for success with this template! It is incredibly helpful! I have posted mine to Google Docs, so I can access it from anywhere, and so I can share it with you all. The link is https://docs.google.com/document/d/1A3wxD0x9E0xPCsRo1iovtIPgQA91NCcc76r5h45JCyA/edit. Cannot wait to get started!
Your 21-day exercising plan looks so awesome, Jen! I’m sharing your pre-work with the group in the pre-work post, if you don’t mind? :D
(By the way, very small quibble – I noticed the footer signature link for PE says ‘personalexcellence.com’ for some reason, but it’s actually supposed to be ‘personalexcellence.co’. Just in case others see the link and can’t get to the site!)
Check it out!
http://bacardibaby.wordpress.com/2012/02/01/exercise-plan/ :dance:
Exercising was one of my plans for 21DHL earlier in January. Unfortunately, I didn’t stick to this particular plan, so this is my chance to catch up.
My Key Objectives:
1. To exercise or to increase physical activity for the next 21 days
2. To lose fat and gain muscle (gaining some weight would be good too)
My Game Plan for 21DFC:
1. To run daily at least for half an hour
2. To incorporate physical activity in my daily chores
My Biggest Obstacles
1. Lack of time to exercise
2. Not being able to run (rain, no time)
My Strategy To Tackle the Obstacles:
1. Increase physical activity when possible
2. Do home aerobics
My 21DFC Pledge:
“I,Bilal Kamoon, commit to exercise daily for the next 21 days, from Feb 3–23.
In these 21 days, I shall stay true to my 21DFC plans as much as possible; I shall push my physical limits to where it has not gone before; I shall be as physically active as I can without hurting myself; I shall report my progress on PE daily be it rain or shine; I shall render my support to fellow participants if they ever need it; I shall not beat myself up if I were to miss my exercises – but instead learn what got me offtrack and not let it happen again.
Throughout these 21 days, I promise to honor my body, my heart, my mind, and my spirit wholly, with love, kindness and respect.”
download my pre-work from google docs: https://docs.google.com/open?id=0B0sPLhF_0ReFZTU2OWFmMmQtYWViOC00OTk1LWExOWItZTM4ZWU2NTQ2OTNm
Can’t wait to get this started :mrgreen:
Your Key Objectives for 21DFC
1. Do some form of physical activity for 21 days
2. Make a dent in my goal to eventually loose 7kg
3. Aim for doing about 20 minutes of exercise per day (not including the time of rest)
Your Game Plan for 21DFC
1. Swim at least once a week
2. Use the Wii Fit for at least 15 minutes
3. Use a watch to keep track of time
Your Biggest Obstacles
1. Physical disability
2. Asthma
3. Thinking I don’t have time to
Your Strategy To Tackle the Obstacles
1. Choose activities that aren’t too hard on my feet/legs
2. Take things slow and remember to breathe
Hi Kristen,
Kudos for focusing on swimming, which is a great no-impact activity that works with your disability! You are really working with your body to get a full-body aerobic workout. Awesome!
I am fighting a foot injury myself, which is why I am participating in this challenge. Since I stopped running, I’ve lost all motivation. I’m focusing on one day of impact aerobic activity then filling in the other days with low-impact exercise and restorative exercise — like Yoga — to get back into shape.
Good luck with the challenge!
1. My key objectives are to:
Strengthen my ankles
Lose fat
Have less pain
Breathe easily during and after exercise
2. My game plan:
Daily walk.
Stretches.
Shiva Nata.
Some gentle yoga.
3. My biggest obstacles:
Pain. Despite knowing that in the long run I will have less pain, in the short term, pain can stop me from doing these things.
Not sleeping. Again, in the long run, exercise will improve my sleep but after a sleepless night, it is hard to have the motivation or energy to do any exercise. If my sleep pattern is badly disrupted, I’ll choose sleep over exercise.
MrB or my mom needing increased amounts of care so that I have less time for self care.
Weather.
Resistance or rebellion.
4. My strategies:
If I have to shovel snow, I’m going to count that as exercise! I’ll stretch and maybe do yoga before I begin.
I have some exercise equipment that I can use indoors if the weather is bad. I can also use it at night if I’m awake. Although exercising late in the day is not recommended, when my sleep pattern has been upended by something like spending the night in the ER, it takes a few days to get it back, and during those times, I’m as likely to be awake at 2:00 AM as at 7:00 AM.
I can listen to music or audio books while exercising.
I can use my cell phone for a “walk and talk” with my sister or a friend.
I can pay attention to the pain and try to prevent it — e.g. muscle cramping due to lack of potassium. I can have something high in potassium, like tomato juice. I can warm up my muscles before I do anything vigorous.
I can write out moves from Shiva Nata and from physical therapy and from other exercise information and make little routines that I do for a few minutes throughout the day.
I can use rewards, e.g. stickers and treats.
If resistance or rebellion becomes a problem, I don’t have a plan for that. I think I’ll post something in the comments and look for help from other participants.
It sounds like you have some serious obstacles to overcome, but we are here for you, and I believe you can complete the challenge! I think you have some great low-impact focus areas to work around your pain, and it sounds like you know how to manage it pretty well. I’m sorry to hear about the serious medical issues you seem to be facing with your family; it is certainly not easy to fit in exercise while dealing with something like that. A quick sun salutation in the ER, however, may be just enough to keep you moving and help you lower your stress level. Just a suggestion. :)
Just printed out my 21DFC pre-work and pinned them on my noticeboard. I included a screenshot of my 21-day exercising chart in the post if anyone wants to take a look. I encourage everyone to do the same too – Makes it easier to tick/cross the days for the next 3 weeks. ;) Editing it in graphics program (for the daily updates) and setting it as wallpaper works too.
My Key Objectives for 21DFC
1. walk 10.000 steps each day
2. climb 20 floors each day
3. practice yoga each day
My Game Plan for 21DFC
1. To walk each day and go to the gym on Monday, Wednesday & Friday
2. Do my daily Yoga exercises following the instructions in my yoga book
3. Use fitbit, commit and runkeeper as tools to record my endeavors
My Biggest Obstacles
1. Staying in bed too long
2. Laziness
3. Feeling too tired to exercise
4. Bad weather (snow) jeopardizing my walks
My Strategy To Tackle the Obstacles
1. Get up before 09:00
2. Use Fitbit & Commit to remind me
3. Go to bed before 24:00
4. Go to gym on predefined moments
21-Day Exercising Chart!
I’ll be publishing my results at http://www.fitbit.com/user/22PTGT
Hey Raymond! Your plan looks great! :clap: How are you planning to measure your steps? Do you use a pedometer?
On staying in bed too long, I can definitely see how that can be an obstacle for many people. Getting up before 9am sounds like a great idea – it seems more of an action than a strategy though. What is your strategy that will help you tackle the desire to stay in bed? For example, sleeping earlier the night before (as you listed in #3), having multiple alarms, hanging a poster of your ideal bod on the wall beside your bed, and so on. The reason why I ask is because the approach of sheer discipline vs. laziness can get us through a few days, perhaps weeks if one has high determination, but proper strategizing and channeling into our inspiration is what’s going to get us to seamlessly cultivate the habit in the long haul.
Hello Celes,
thanks for your feedback. You made some good points.
I do use a pedometer. And I think on second thoughts I’ll delete Laziness from my list because it’s not really accurate in describing my obstacles.
I’ll set an alarm clock on a sound level I can actually hear. ;)
Hi Raymond, that sounds awesome. :D Can’t wait to follow your progress in the next 21 days. :D
1. Key Objectives
1) I want to be fitter
2) I want to break my record for my 1.6km run (for the fitness test in SG), from 8min 30sec to about 8min 15sec
3) I want to improve my stamina
2. My Game Plan
I’ll be jogging around my house, running in the stadium (about 5 minutes walk from my house) and swimming in my condo’s pool. Swimming will probably be the most often because I like that the most, but I have to make it a point to really swim and not just play. ;)
For running, I don’t have a specific length I want to run. It’ll just depends on my mood, energy level, etc.
3. Obstacles & How to Tackle Them
1) I can’t really tackle this obstacle – rain. It’s been raining about once every day.
2) My energy level. I have to do homework, assessment books and work on my blog every single day. I usually feel lethargic by the time I reach home… I guess I just have to have a nap just before exercising.
3) Time – It’ll not be hard to make 30 minutes for swimming, but to convince someone to go with me to the stadium will be hard (my parents insist someone follows me!) If I can’t get anyone to go with me to the stadium I’ll just make do with swimming or jogging.
4. My plan
I’ll be going with the flow. Depending on the time, my energy, etc., and of course – the weather. I still haven’t decided what I’ll do if it rains the whole day. :p
Jog on the spot, perhaps? >.<
Really looking forward to 21DFC… and do you realise it's short for December? :D
Hey Amanda, that sounds like a great plan! :D I look forward to seeing your progress on your 1.6km timings. Consistent action itself guarantees success, so I feel like you breaking your record is already a sure event, just a matter of how it’ll unfold.
On rain, it seems like a very likely obstacle (as you’ve said, it’s been raining almost every day, though weather on my side of the island has been relatively okay), so you might want to have some ready Plan Bs to combat that, so your exercise plans don’t get thwarted when it rains. If you stay in a condo, perhaps the gym can be an alternative option? Or exercising right away when you get the opportunity, vs. delaying it till it rains and it’s not possible to exercise anymore (this happens to me alot).
Oh, my condo is actually a very old one, it was built in 1985…about 17 years old now. :) So there’s no gym. Anyway I can’t imagine myself going to the gym…?
I’m in YCK, and it just rained a full day just now. :p
Plan Bs…well, I guess running on the spot/around the house is my only option? Definitely when I have the opportunity for now, because once I complete my homework it starts raining. I can do my homework later… if it haven’t rained yet.
Good luck to you! :)
1. Your Key Objectives for 21DFC
1. An attractive and slimmer body at the end of the challenge
2. To exercise without fail for the next 21 days
2. Your Game Plan for 21DFC
Exercises to do: Powerwalking, skipping and jogging (Optional)
Time my exercises (Optional)
3. Your Biggest Obstacles
It could be my dad not taking me out to exercise.
4. Your Strategy To Tackle the Obstacles
Wake dad up early and tell him you need to exercise
5. Your 21-Day Exercising Chart!
I think I’ll go with the flow and do whatever exercise I feel like doing for the day. So, no planning at all.
Monisha, I like your style! Good luck in the coming days. :) ~andi
@Andi: Hey Andi, I saw your comment too :D, thank you :heart: and good luck :hugs:
BTW, I changed my plans in my game plan. Those are not the only exercises I might do :D , I might do some more, so my game plan is no longer limited to those three exercises only.
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