Day 8

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Pump up your cardio

Cardio Focus: Intensity Intervals

Beginners: Last week you had a choice of 3 different workouts at my Beginner Interval Workout page. This week, choose a different workout to try. You can also do your own interval workout by alternating two minutes of high intensity cardio (speed walking, running, hill-walking, etc.) with 3 minutes of low intensity exercise to recover. Alternate for 25 or more minutes. Challenge: Make sure your workout is at least 5 minutes longer than your workouts last week. Intermediate/Advanced: Choose one of these workouts, each of which involves different cardio machines at the gym. You can also visit my Workout Center for more ideas.

Challenge: Add 3-5 minutes to your cardio workout

Strength and Flexibility Focus: Flexibility Try this new Stretching Workout after you cool down from your cardio workout. If you can, try to hold each stretch for 5-10 seconds longer than usual.

Nutrition Focus: Staying Hydrated

One way to help control your weight is to stay hydrated--water fills you up and keeps you from being thirsty, which often feels like hunger. Keep in mind that you don't just have to drink water--many fruits and vegetables contain water as well as other healthy drinks--tea, juice, etc. Try to drink at least one extra glass of water today.