30-Day Challenge: Day #30 (…NY Resolutions and Challenge Conclusion)

30-Day Challenge (Day30)

I’m not a huge fan of New Year’s Resolutions. It’s an attempt to momentarily feel good about yourself, and temporarily provide optimism and hope. For most people, the pledges made during the annual ritual of resolutions perishes before any significant changes happen in our habitual dispositions.

Lose weight. Quit smoking. Save money. Spend less. Eat healthy. Exercise more. The list goes on and on.

Resolutions

Starting resolutions are easy …but to keep up with them? That’s the challenge. Unrealistic resolutions are destined to fail, especially if you expect to see immediate changes to a habit you’ve spent years establishing. The reality is, whatever obstacles you’ve had in prior years that prevented you from achieving your goals will still be there if you haven’t done anything to overcome them.

So what kept you from making these changes last year, or in previous years? How will this year be any different?

And why do you have to wait for a new year to set goals?

Yes, of course we can make any resolutions we want, whenever we want. But don’t set unrealistic or fantastical goals, and glamorize the start of a new year. If you fail or quit, it can only discourage you. Step back, reassess, and make a more reasonable goal. The strength and power to make changes lies within you. Don’t set yourself up to fail; you will only learn to give up and not want to try again. And if you don’t try, you will never know what you can achieve.

As for me?

When I have the motivation and inspiration to make changes in my life, that’s when I’ll set my goals. Not because of a calendar; but because it’s what makes sense at that particular moment in time. And instead of “I want to be more fit and healthy” (because how do you even measure that?), it will be more like “I’m going to train for my first marathon by running 3 times a week“. Okay, okay …maybe once in this weather. Twice if there’s no ice. Being fit and healthy is a holistic, long-term life goal; and running/training is how I will get there. Smaller, measurable, shorter-term, more achievable goals.

Just like my 30-Day Challenge.

I officially finished it yesterday! I’ve never done anything like this before, but I’m so glad that I did it. Yes, there have been days where I wanted to throw my weights on the ground and give up; or other days where I just didn’t push myself as hard as I could. I did skip a day or two, and stop for a several others to recover from my flu. Hey, I’m human and I’m not perfect. But the important thing is that I didn’t give up. It takes a lot of effort to commit to 30 days (especially around this time of year), and even more so to keep pushing myself through these workouts. They were not easy, I promise. But hey …I made it and it feels amazing!

Things I learned from this challenge:

  1. Yes, you can do it. The only thing that’s standing in your way is YOU. So get out of your own way.
  2. No excuse is good enough. Unless if you’re sick, then that’s okay.
  3. Workouts are as much mental as it is physical.
  4. Singing when you exercise is okay. It’s actually recommended.
  5. Swearing and yelling when you exercise is more than okay.
  6. Grunting when you exercise is normal and expected.
  7. When your muscles are sore, that’s when the magic happens. Keep going. Grunt more.
    (Unless if it’s painful, then stop, obviously)
  8. Drinking lots of water pre-workout is a bad idea.
  9. Drinking pre-workout is even worse.
  10. On days where you’re exhausted and can’t push yourself as much, you should still finish the workout. That’s still progress …at least you’re not sitting on the couch and vegetating.
  11. Never underestimate yourself. But don’t overestimate your abilities, either.
  12. You don’t need fancy equipment. Improvise, or modify the workout.
  13. Push-ups suck.
  14. Weights are awesome.
What will my next challenge be?

DAY #30:

Timer is set to 10 seconds rest & 30 seconds work. The first 10 seconds is a break, followed by 30 seconds of 10xMountain Climbs + 2xPush-Ups + Tuck Jump (or skipping), 10 seconds break, and 30 seconds round of an exercise (listed below).

There is a Weight and Ab Burnout session at the end for 10 seconds rest, and 40 seconds work (no cardio in between sets).

Today’s Workout:

  1. Side Jump Lunges
  2. One Jump Forward & Two Jumps Back
  3. High Knees & Drop Down
  4. Clean & Press [using Barbell]
  5. Lunge & Twist  [using Medicine Ball]
  6. One Leg Elevated Push-Ups
  7. Wide Leg Half Burpees
  8. Left Side Elevated Oblique Dips Crunches
  9. Right Side Elevated Oblique Dips Crunches
  10. Squat & Leg Lifts [using Barbell]
  11. Squat & Press [using Barbell]
  12. Mountain Climbers
  13. Upright Row [using Barbell]
  14. Bicep Curl & Shoulder Press [using Barbell]
  15. Floor to Head Squat Twists
  16. 10 High Knees & 10 Mountain Climbers
  17. Oblique Twists [using Medicine Ball]
  18. Hip Swing [using Hand Weights]
  19. Bent Over Row [using Barbell]
  20. Over head Lunge & Kick [using Barbell]
  21. Front Raise & Side Raise Alternate [using Hand Weights]
  22. Tricep Dips
  23. Plank & 3 Point Under Knees (L&R Alternate)
  24. Chest Press [using Barbell]
  25. Wood Chop Left [using Medcine Ball]
  26. Wood Chop Right [using Medicine Ball]
  27. Straight Punches [using Hand Weights]
  28. Upper Cuts [using Hand Weights]
  29. Reverse Curls [using Hand Weights]

Weight & Ab Burnout Bonus: (10 seconds rest, 40 seconds work)

  1. Tuck Abs
  2. Bicep Curl [using Hand Weights]
  3. Oblique Abs
  4. Triceps Dips
  5. V Abs
  6. Chest Press [using Barbell]
  7. Upright Row [using Barbell]
  8. Squats [using Barbell]
  9. Reverse Push-Ups
  10. Push-Ups
  11. Flys [using Hand Weights]
  12. Lunge (L&R Alternate) [using Barbell]
  13. Reverse Push-Ups
  14. Reverse Curls [using Hand Weights]
  15. Shoulder Press [using Barbell]
  16. Wide Grip Chest Row [using Barbell]
  17. Clean & Press [using Barbell]

Beep, beep beep!

Done and DONE!!!

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