Fit by Kit: 7 Day Challenge

fit-by-kit-7-day-challenge

 

Day 1:

Workout: Kit’s 30 Minute Metabolism Booster

BREAKTHROUGH EXERCISE: NOTICE YOUR THOUGHTS

Today, become a witness to your thoughts. Imagine as though you are sitting across the table from your thoughts and your only job is to listen and write them down. There is no judgment and no reaction. It is the simple awareness they exist.  Throughout the day, write down these thoughts. At the end of the day, look at your thoughts on paper and notice if there is any repetition and pattern in your way of thinking. Are any of these thoughts destructive? Do they sabotage you in some way? Also be aware how these thoughts make you feel about you. Do some of the repetitive thoughts make you feel good or bad?  Before you go to bed,  look at what you wrote down and then write for 5-10 minutes about what you learned about yourself today. Finish by writing 3 positive truths about yourself. For instance, “I am exactly where I am supposed to be.” Or maybe, “I trust that I know the way.” Whatever it is, make the determination that the next day when your negative thoughts arise, simply make the choice to replace them with the ones you just wrote down.

Day 2:

3 Miles (walk, jog, run, swim)

BREAKTHROUGH EXERCISE: WHAT BRINGS ME JOY?

When you go on your 3 mile workout today, focus on the question “What brings me joy?” As you get more tired, your mind will want to wander but your job is to train it to stay on track. Continue to answer the question, “What brings me joy?” until the 3 miles is up.  Notice the difference in how you feel and take note of how it shapes the rest of your day.

Day 3:

Workout: Kit’s 30 Minute Cardio and Strength Workout

BREAKTHROUGH EXERCISE: 3 MINUTE HEART OPENING MEDITATION

When you first wake up in the morning, perform this meditation. For 3 minutes, close your eyes, focus on your breath. Allow your breath to deepen and slow down. Now, repeat these words below over and over until the 3 minutes is up. Feel free to meditate for longer.

“Today, I allow my heart to be open. Let me see beauty everywhere and in everyone.”

Day 4:

Workout: Kit’s 30 minute Circuit Training Fusion Workout 

BREAKTHROUGH EXERCISE: MAKE A COMMITMENT   

First thing in the morning, begin writing down your goals. Once completed, look at all of your goals and choose the easiest one to complete. Choose one to two simple actions that you can commit to, to complete the task. For instance, if your goal is to run a marathon, your commitment would be to sign up for a marathon and then join a team. Do it today.

Day 5:

3 miles in 30 minutes (or less!) challenge. Try to perform 3 miles (jogging, running, swimming, elliptical) in less than 30 minutes.

BREAKTHROUGH EXERCISE: GRATITUDE

During your 3 mile workout today, ask yourself the question “Today, what am I grateful for?” Throughout your run, continue to think about everything you are grateful for. Allow that to inspire your run and the rest of your day.

Day 6:

Kit’s 30 minute towel fusion workout

BREAKTHROUGH EXERCISE: TELL SOMEONE HOW YOU FEEL

Carrying the gratitude over from the day before, think about one or two people you are grateful to have in your life. Now call one (or both) of them today and tell them how you feel. Trying calling them instead of texting. It’s more personal and will have a bigger impact. This simple act will not only make their day, but it will make yours.

Day 7:

3 mile easy to moderate walk or hike

BREAKTHROUGH EXERCISE: WHAT DO I STILL NEED TO KNOW?

The workout today is an easy one. It is meant to refresh and repair the body. This is a great time to reflect on your week. Simply ask yourself silently, “What do I still need to know?” and listen for the answer. Make sure to write down the answers when you are done with your walk. I have asked myself this question on many hikes and the answers I have received have been profound.

Congratulations. You completed the Fit by Kit 7 day challenge!




related articles