September Fitness Challenge
September has always felt like a time for new beginnings to me. It was a year ago that I started running, and I’m so glad I did. I have lost 20 pounds and in the process changed the way I see myself. I always knew I was mentally strong, but I this year I learned that I am also physically strong. I’ll never be the fastest or the best. But I’m plenty strong enough to get out there and work, to improve.
It was thinking about mental toughness that got me started running. I’d done plenty of tough things in my life. But there I was at 43 finding it harder to go up the stairs, and struggling to heave-ho myself off the living room floor after I sat down to play cards with my kids. I got thinking about my future. I’d been vaguely wishing to get in shape for years. I was hoping to be a grandma someday. I wanted to be the energetic kind, able to pitch in when my kids needed a babysitter, and walk away from playtime not feeling drained. I decided it was time to use my mental toughness to benefit my physical self. It was time to start walking out the door regularly to exercise, rain or shine, whether I felt like it or not.
How about you? Have you decided that you’re ready? If so, my September challenge is for you.
This is a challenge that you will set up for yourself. Think about where you are in life, what you do now, and where you would like to be, and set yourself some goals. Be realistic. Be specific. And really challenge yourself. If you already walk 15 minutes once or twice a week, maybe you’d like to try walking five days a week for 20 minutes. If you haven’t exercised in years, three days a week of exercise might be enough to start with. For most people, the more automatic you can make it, the better. Aiming to do something small every day will build a habit more surely than an epic exercise session twice a week.
Be creative. Could you walk on your lunch break at work? Can you stick the stroller in the back of the minivan, leave 20 minutes early to pick up your child from school and run a few laps with baby on the track at your child’s school before the bell rings? Can you sneak out of the house to run for 20 minutes in the evening while your husband does bedtime stories? If you’re a homeschooling mom, can you incorporate a nature walk or a impromptu soccer game into your school day a few days a week? My friend Erin, a mother of 12, runs every morning before her kids even wake up, because that’s when she can find the time to do it.
Right now it is not practical for me to get to the gym every day, so I run outdoors. I run 4 (sometimes 5) days a week. When it’s hot I try to run before 9AM. When it’s cold, I run in the late afternoon. If it’s raining or snowing, I put on a hat. I’ve actually found it fun to run in the rain. Keep in mind I live in a desert though— I might not be so thrilled with rain if I lived in Seattle. I find outdoor running much more interesting than laps on a track or treadmill. And running near home instead of at the rec means my workout gets done much more quickly. In the 30 minutes it’d take me to get to the rec center and back, I can run, get home, and hop in the shower.
When you are deciding on a goal, it’s probably best to pick something measurable that you accomplish. For example, instead of saying, ‘Lose 5 pounds’, set some specific smaller goals that will move you towards that goal. For example:
- Walk briskly a total of one hour each week.
- Second servings only on weekends.
- No snacks after 8PM during the week.
If your eventual goal is to be able to run 10 minutes without stopping, good ‘small’ goals might look something like this:
- Week 1: Run 1 minute, walk 5 minutes (repeat 3x) 3 days a week
- Week 2: Run 2 minutes, walk 4 minutes(repeat 3x) 3 days a week
- Week 3: Run 3 minutes, walk 3 minutes (repeat 3x) 3 days a week
- Week 4: Run 4 minutes, walk 2 minutes (repeat 3x) 3 days a week
You’ll find similar exercise plans at Cool Runnings. Of course it is wise to chat with your doctor first, especially if you are very out of shape or have any health concerns. And listen to your body as you are exercising, so that you don’t push yourself beyond wise limits.
Once you’ve decided on your September fitness goals, comment here and tell me about them, OK? Every Thursday during September I’ll put a question up on my Owlhaven facebook page where you can write and tell me how you’re doing. (You might want to go like the Owlhaven page now so you’ll be notified when questions are posted.) At the end of the month I’ll be giving away prizes.
To the right you can see the t-shirts that I designed at ooshirts.com, modeled by my little girls. I’m not a t-shirt designer, but I found the software at the website easy to use and was pleased with how they turned out. I 
hope you think they’re fun too. The picture to the left shows what’s written on the back– click on the picture to enlarge. I’ll be giving away three of these shirts (one each in ladies medium, large, and extra-large). And no worries if the shirts are not your cup of tea. I’ll also be giving away a couple running books I’ve enjoyed, an amazon gift card, and other clothing including something for plus-sized ladies. (I’m still working out all those the details, but I’ll let you know when I have it all nailed down.)
Everyone who participates in the challenge will automatically get one entry to the prize drawing. There will be other ways to get entries as well. You’ll earn additional entries by updating about your progress on the Owlhaven facebook page, and by meeting your exercise goals each week. We’ll work on the honor system here. I’d encourage you to make your goals challenging, but also realistic for your current time constraints. I hope you have fun and are encouraged in your journey towards fitness!
I will be turning 43 soon and just joined a gym. My goal is a min of 3 days a week up too 5. I’ve gone 3 days week one 5 days week two and 5 days week three. This week is not looking good. Sick kids, puppies to the vet a out of town doctor app. and two classes this week. But I’ll have to dig out some old workout videos if I can’t get there I guess. I need to get in shape for myself and my kids.
Your posting was just what I needed to commit myself to exercise. I’ve been thinking I need to get up and moving, but have been finding it hard to get started. My sister is running a 5K Turkey Trot in November, and has asked me to participate with her. She knows that I couldn’t run the whole thing, that I’d have to walk. My fitness goal for September (and for October and November) is to build my stamina up that I can at least run one mile with her during this race. I’m not going to fool myself into thinking that I’d be able to run the whole thing (she lives in a Denver suburb – the altitude alone would probably strike me down!). But I’d at least like to be able to run 1/3 of the way with her.
I was going to start working out tonight- thanks for the encouragement. I want to do a workout video 4 evenings a week after my kids are in bed. Got to get rid of this baby belly!
I’m so glad that this is happening. I was running, very slowly 3 to 4 miles every other day and then boom! life happened and depression set in and I stopped running (plus it got a little warm). I’m ready to start up again. So my goal is to go out and run/walk at least 4 times a week. I will also give up my current snacking obsession, which really isn’t very good for me at all – dried pasta.
I just posted my goal on Owlhaven. September’s goal: Walk for 15 minutes, 3X/week. This may not seem like much to some folks but I’ve never been an active sort of person….seriously…NEVER!!! Thanks for the proverbial kick in the pants!!
Hmmm…. now I am motivated to figure out what I can do to get some exercise, despite being on activity restriction. The hard part is that I can’t lift the baby, so even going out in the stoller for a casual walk is difficult. But I’m going to talk to my OB and see what she suggests:)
This summer has been tough for working out so I’m working on getting back on track. My goal is to work out 3-4 times a week and to try a new class at the gym.
This is great I am working on my goals. Mary I was wondering what you did in regards to your food intake. I am going to be 42 in a few months. And cannot get the last 20 pounds off from last baby. Are you trying to eat less carbs or less food in general? Just curious.
Hi Mary,
I’ve been counting calories at livestrong.com. Weighing food and finding out how teensy a ‘serving’ is, was definitely eye-opening. I aim for 1500 calories a day, and am trying to get plenty of fruits and veggies.
Thanks Mary! Great idea! I have had a setback in my fitness goals but I am not giving up. I want to set a reasonable goal of 30 min. of walking 3X a week.
Goal for this week – Zumba twice, run once. It’s been a long and lazy summer, but I’m getting back in the game!
I’ve just posted about this on my blog (will get links back here once I can get to a real computer) and set myself a challenge. http://welearn4fun.wordpress.com/2011/08/30/september-fitness-challenge/
My goal is 1000 mins of exercise in September. That’s less than 35mins a day if I exercise every day, but since I do an hour long Zumba class every week, I know I have some wriggle room for days when it’s hard to fit in exercise.
I will post on my blog my plans for the week and also a running tally of minutes. Hoping to lose some weight too but figured a goal I couldn’t go backwards on was best!
Thanks Mary for the kick on the pants.
Oooh…I’m in! I’ve been planning to join a gym in Sept and my goal is to go, or at least walk a couple of miles, 3 times a week. Right now I’m doing nothing!
I’m going to try to do 30-45 minutes of circuit training 5 times a week. I’ll dance for one song’s length and then do a couple strength exercises.
I was walking/running but lately I haven’t trusted myself to be out alone on the road. I think the quick pace of circuit training will keep me from thinking too much.
[...] Ostyn from Owlhaven has set a challenge to her readers to set themselves a fitness challenge for [...]
After about 8 months (or maybe a lot more?) of adrenal problems I have gained weight and lost stamina. About a month ago I started getting back on track – about the same time we started school back up. Which is a good thing, because I have to be able to maintain the habit through the school year. So here is my plan for the next month and maybe longer.
Exercise 5 times a week. Three days a week do a Jillian Micheals 20 min. workout and the other two get on the elliptical for 30-40 min.
Stick to my eating plan of mostly produce and lean protein. I alow myself one one small carb, so that I can still eat with the family and one cheat on the weekend.
This is great motivator Mary, great idea!:D And although your shirts are cute, I’ll pass on those since I don’t share the same religious beliefs as you–too bad you couldn’t have just put in a non-religious quote.
Hi Amber, Yes, I realized those shirts wouldn’t be everyone’s cup of tea. That’s why I decided to also offer some other giveaways. Details coming as soon as I get them nailed down, ok?
I just try to exercise every day whether it be walking in place, walking up and down stairs, walking the high school track or walking with kids who are bikeriding, riding my exercise bike in the basement while watching a movie, or even doing exercises on exercise ball–any little thing is good for me. Living in a small town, the more exercising I can do behind closed doors and not draw attention to myself, I feel the better.
I also like, Amber will pass on the t-shirt if I were to win because it would draw too much attention to myself in a small town though I am a church-going Christian and believe what your quote says no need to broadcast it.
My goal is to run three days a week. I very (very very very) slowly started to run last spring, but I am still only consistently getting to one or two days a week. Maybe. On a good week. So I want to just get out there three days/week, even if it is only for ten minutes.
i’m five months pregnant, so it’s not realistic for me to run right now. so, my goal is to do an pregnancy exercise video or walk for an hour four times each week.
What great timing, I’ve really not been exercising much at all this summer. My goal for September is to exercise 20-30 minutes a day, five days a week.
just what I need… I am successfully dieting – and have lost 7 pounds last month (yeah) and exercising by walking 5 or more days a week – but I really need to work on a “winter” plan when walking outside isn’t practical(and driving to walk at a local arena isn’t possible )
I’ve been exercising consistently for 9 mons now. Last winter I was up to five days a week, but slid back down to 3 days a week this summer. My goal for Sept is to exercise 5 times per week. More importantly, I am going to actively play with my kids every single day.
I am going to go for walking 20 mins 5 days a week every weekday morning as well as keep up the activity level when I take the kids to the park or am in the backyard. No sitting on the park bench or picnic table! I would like to try the small steps for getting into running, I just am first going to consistently do the walking and staying active and then work into that so I do not get overwhelmed or injured. I also feel like Sept is a fresh new start so this is perfect.
My goal is to exercise at least 3 days a week by either walking or doing an excercise video depending on the weather. Right now I’m not doing anything for exercise, so I’m glad for the challenge.
Bless you Mary !! You really are a wonderful mentor to many.I HAVE pARKINSONS and need a structured exercise programme.I have decided to follow you with my Drs. approval .
I enjoy your web site and your cook book
I just turned 45. I’ve put on 10-15 lbs this summer which is well not good. My goals are an average of 20 minutes of exercise a day and no junk food weekdays.
I had a hugely stressful summer and haven’t been to the gym in months. I really needed the motivation. My goal is to work out 3x per week and take a neighborhood walk daily. I love the shirt and applaud you for putting the Bible quote on the back. There’s nothing better than letting others know you love the Lord!
Good Morning Mary and good luck to all who have taken up your challenge. I also love your shirt and quote and agree with Dayna.
I am starting slowly and will be taking a 30 minute walk 6x per week. Enjoy !!!!!
Hmmmm, great idea! I go to the gym already but would love to be able to work myself up to running a mile … without stopping.
This is great since I’m getting married in October and need to lose a few pounds to get into my dress still
My goal is to work out at least 30 minutes 4 days a week before the kids wake up. I’m hoping for 5 but I’ll say 4 so there is wiggle room. I love the shirts btw so awesome!! Thanks for the nudge Mary.
Thanks so much for the challenge. I’ve let exercise slide so I am recommitting to 5x/week, at least 20 min. each time. Would love to work up to some running, too. And I plan to get get to bed a good time each evening and drink 8 glasses of water each day. Thanks for helping us all get moving. Love the shirts!
i love this idea…
i’m going to jump on board, for sure… 
there’s something about a “group” supporting each other… 
and, i had baby #2 six months ago, and i really, really need to drop some serious poundage… (especially after seeing some family portraits that a friend took a few weeks ago…ugh! 
)
my goal is to walk for 20-30 minutes 3 or 4 days a week. after doing this for 2 weeks, i’m going to try the challenge you posted about being able to run for 10 minutes… 
<3
i want to feel better, have more energy, and be a good role model for my two beautiful girls… they deserve that…
i have always wanted to be a runner, but asthma has kind of challenged my desire… so, i’m going to start off with walking…
thanks so much for the encouragement and idea
I just want to exercise 3 times a week: walking with my boys, or an exercise dvd. Thanks for the inspiration and accountability!
I’m game. My goal is to run/walk 3 times a week for 20-30 minutes.
My goal is to work out 4 days a week, concentrate on strengthening my stomach and back, and make sure I get enough water every day.
My goal is to be running 4 miles consistently by the end of the month and running 3 to 4 days a week.
I have really enjoyed running for the past 4 months and plan to start training for the half-marathon.
I am going to exercise 4 days a week. I will choose either walking or biking. I have one child home (2nd grader) three days per week to homeschool so it will be great PE for him and it will help me get my exercise accomplished.
Just checking back in to tell you that I made three days this week! (So far….I am going to try for one more day this weekend)!
[...] to tell you more about the prizes for the fitness challenge. Along with the three shirts that I mentioned here, I am giving away one of these awesome YMX running tee’s (winner chooses the size), a copy of [...]
I have been doing Insanity (and Insanity Asylum) since last October and I LOVE it. I’m currently on Insanity month two workouts for September. Six days a week, Stretching on Sunday.
Mary this is an area I need to grow in desperately! I keep starting and stopping. This summer I joined a weight loss competition at church and though I didn’t win, it was a good start for me. But toward the middle of summer I really started slacking off again. I struggle staying consistent with exercise. So. Now I have a plan. Tuesday through Fri. 2 of my 3 kids will be in school. After I get them sent off to school I am going to speed-walk 3 miles on my treadmill or outside, with the ultimate goal of running 2-3 miles each day. On Mondays when all 3 kids are at home, I would like to do some strength training or exercise videos. I also would like to get back to being more diligent about the amount of food I eat. To start with, no snacks (except fruit) after supper until my weight is where I want it to be!
I am going to commit to cardio exercise at least 3 times a week for 30 minutes. I’m thinking walking, elliptical, or if needed a DVD. Good motivation!
Mary, I was way too disorganized to join the fitness challenge but I LOVE the t-shirts. Will there be a way to order one after the challenge is over? I would buy one… or maybe several to use for gifts!