Fitness+Wellness: 30 Day Fit Challenge

I have to have a movement to keep me motivated! It has to be all or nothing – I’m either all in or not at all. I went to my sister’s private gym a few weeks ago tagging along with her and her kids to their community pool. Since I didn’t have a bathing suit on hand I rushed into their tiny weight room. There were elliptical machines, treadmills, cycles, flat screen monitors, some basic free weights a bench and a cable pulley machine. For over 30 minutes, I was in gym heaven doing sets and reps and super sets.

riasweetraw_colorrun-augustagaFor the next 3 days, I couldn’t move and I was satisfied. Immediately after my workout, I had a glow return to my face, eyes and skin. My body aligned in perfect posture. I felt alive!!! Whoever says working out is not for black woman or people period is a nut job! I’ve been on this planet enough lifetimes in sedentary or monk-like ascetic lifestyles to finally injoy the benefits of real movement from let’s say non-movement, lethargy and America’s normal sedentary lifestyle choices. Maybe if my job would include 80% active movement I’d not have to workout so often but I can tell you from experience that the sedentary alternative even when including a vegan or vegetarian food choice just doesn’t cut for me!

I HAVE TO HAVE MOVEMENT BEYOND AN OCCASIONAL WALK.
I don’t consider myself ‘old’ or elderly no matter what true age I seem to be approaching (lol), my body screams “keep me fit” “keep me flexible” “keep me alive and moving” and so I follow this inner guidance as my true voice and plan not someone else’s life paradigm. It feels right! I feel right! And that is enough for me!

So I’m doing a 30 Fitness Challenge, still vegan, and vegetarian strong, hair in its natural state. I’ve lost 10 lbs and haven’t gained it back. So now I’m ready to tone up. hit some cardio and strengthen this body of mine.


Fitness Challenges on the Web

What used to be called the Neila Rey workouts is now called DareBee. My sun actually got me hooked on these and I’d done a few when I didn’t have access to the gym and equipment. My goal is Workout Daily – anytime and anywhere!

Start: Test Your Fitness and Choose a Training Plan or Program

Fitness Test

To find out what level of difficulty (I, II or III) you should be doing our routines on, perform three exercises (push-ups, sit-ups and basic burpees) one after another each for 60 seconds. Count how many push-ups, sit-ups and basic burpees you can do in 60 seconds and use the table below to find out the level that is suitable for you:

Level I Level II Level III
1-20 push-ups
1-20 sit-ups
1-20 burpees
21-39 push-ups
21-39 sit-ups
21-29 burpees
40 and over push-ups
40 and over sit-ups
30 and over burpees

Training Plans

These are 7 Day Workouts you can choose from. Choose one and stick to it for 7 Days! You can either continue for another 7 days or choose another for 7 days, just keep it going and keep it moving.

Fighter – weight loss and tone

Day 1: Martial Arts Workout (L1-L3)
Day 2: Strength Workout (L1)
Day 3: Martial Arts Workout (L1-L3)
Day 4: Casual Training
Day 5: Martial Arts Workout (L1-L3)
Day 6: High Burn Workout (L1)
Day 7: Casual Training

 Assassin –  weight loss and tone

Day 1: High Burn Workout (L1-L3)
Day 2: HIIT / High Burn Workout (L1)
Day 3: Casual Training / Walk (30+ min)
Day 4: High Burn Workout (L1-L3)
Day 5: Strength Workout (L1)
Day 6: Casual Training / Walk (30+ min)
Day 7: High Burn Workout (L1-L3)

Superhero – overall fitness

Day 1: Superhero Workout (L1-L3)
Day 2: Strength Workout (L1)
Day 3: Ab Work / Stretching (L1-L3)
Day 4: Superhero Workout (L1-L3)
Day 5: High Burn Workout (L1)
Day 6: Superhero Workout (L1-L3)
Day 7: Long walk / Long run (45+ min)

Amazon – overall fitness

Day 1: Super Heroine Workout (L1-L3)
Day 2: Ab Work / Stretching (L1-L3)
Day 3: High Burn Workout (L1)
Day 4: Super Heroine Workout (L1-L3)
Day 5: HIIT / High Burn Workout (L1-L3)
Day 6: High Burn Workout (L1)
Day 7: Ab Work / Stretching (L1-L3)

Ranger – weight loss and tone

Day 1: Running + Ab Work (L1-L3)
Day 2: Bodyweight Workout (L1-L3)
Day 3: Long run (60+ minutes)
Day 4: HIIT Workout (L2-L3) / Sprints
Day 5: Bodyweight Workout (L1-L3)
Day 6: Running + Ab Work (L1-L3)
Day 7: Long run (60+ min)

Gladiator – strength

Day 1: Strength Workout (L1-L3)
Day 2: Ab Work (L1-L3)
Day 3: Strength Workout (L1-L3)
Day 4: Casual Training
Day 5: Strength Workout (L1-L3)
Day 6: Ab Work (L1-L3)
Day 7: Strength Workout (L1)

or you can choose other programs:

7 Day Micro HIIT

30 Days of Change 

30 Days of Strength 

Total Abs

30 Days HIIT Advanced

30 Day Cardio Blast 

or Light Foundation programs for beginners.


Calories Burned Calculator

Check this out and keep track of your daily workouts.


Running + Sprinting

Get your running, walking, and sprinting in! Daily cardio is a must so remember to stretch prior to your workouts and include running, walking and sprinting. Running is an effective form of exercise that can make you feel empowered AND transform your mid section tightening core muscles and legs. Don’t underestimate this integral part of fitness it will serve you well to include in your daily workout out plan.

Sprinter Workout

30 Day Running Programs and Workouts from DareBee.com (formerly Neila Rey)

From walking to running

from-walking-to-running-in-30-days

Sprints 

sprints

Sprinter Workout 

sprinter-workout


Rest Day and Active Rest Day Fitness
(everyday warm up or cool down)

Yoga!

14 Day Yoga Shred Challenge with Sadie Nardini

30  Day Fitness Challenge – with Erin Motz of DoYouYoga.com 

Meditation!

30 Day Meditation Challenge with Faith Hunter 

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