The Get Fit for Summer Exercise Challenge
Challenges can be helpful to help you to change your health and fitness habits.
They are a fun way to get motivated. Sometimes that’s the push you need to get over the initial resistance.
Are you ready to get fit?
Commit to doing some kind of exercise for just 5-10 minutes a day (to start with), for 6 weeks. Make a big commitment in your mind.
Tell someone about it. Or many people.
Do it for 10 minutes a day, trying to be mindful during the exercise and focusing on enjoying it with gratitude.
Keep a simple log each day of the exercise you did.
At the end of each week, write a 5- to 10-sentence journal entry about how the week went, reviewing your successes and failures. Share it with someone (email, etc.).
If you were consistent the previous week, increase your exercise by 2 minutes for the next week, otherwise stay the same or shorten it.
So just make a commitment to yourself and others to stick to small daily exercise for six weeks, and keep a log. Will you be super fit after these 6 weeks? Well, you’ll be fitter than now, and you’ll be much further along the way to a lifetime fitness habit.
You can do it!
Tips for the Challenge
The sad truth is that most people fail at these kinds of challenges. Not you, though, because you’re going to be smart about this. Here are some tactics that can help:
Do less each day than you think you can. Most people tend to be too ambitious, and then burn out. You should leave some in the tank, and set the bar low, at least at first.
Create digital and physical reminders. On your phone and calendar, and a paper note somewhere you won’t miss it. You don’t want to forget!
Make each exercise a joyful meditation. Be mindful, focus on gratitude for even being able to do it. Make each exercise session the reward.
Make it fun. Your exercise can be a sport you love, it can be a walk or run with someone you enjoy spending time with, or you can do a challenge using a wearable fitness tracker or some other kind of social fitness app.
The weekly review is for adjustments. You’ll find various obstacles as you go, and the review is a way to reflect on what you’ve done right, what has gotten in the way, and what adjustments you need.
Create a recurring calendar reminder to do your weekly review.
If you miss a day, don’t feel bad. It happens. The thing that gets most people is giving up after missing a day or two. Instead, be the kind of person who gets back on track no matter what.
Are you going to accept the challenge? If so, tell your family and friends about it and ask them to join you!
This Federal Executive Board Initiative is both a Program and a Movement. The Program is that we have a committee of Federal employees that periodically put together events that bring Federal employees, friends and family members together to participate in exercise events. To get these notices - sign up to be on the Feds Get Fit Email Group.
This is a Movement because we want all Federal employees to get moving and to make healthy choices! We encourage you to start your own work-place Feds Get Fit Program/Movement. You are welcome to use the logo (available by contacting the FEB) on any work-place event that gets Federal employees moving toward better health and fitness
Here's a great way to start running. It's a 9 week program that will get you moving!
feds get fit
Type So Cal Feds Get Fit members,
We hope that you have stayed active throughout the summer and during the pandemic.
So Cal Feds Get Fit members are signing up for a “virtual” race called the Al Rivera Menudo Run. 2020 is the 37th year of the race, but the first virtual one.
The Menudo Run is a 5K / 10 K / Fun Walk / Kids Run and can be completed anywhere in the world.
Since it’s virtual, the price is low. The benefit is that you can help contribute to scholarships for youth.
Hope you can join us!
Sign up on the following link: