Day 31

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Cardio Focus: Endurance

Option 1: Choose one of Wendy's Walking Workouts OR
Option 2: Choose an activity and maintain a steady pace for 20-45 minutes, depending on your endurance and how you're feeling. Be sure to warm up, cool down and stretch at the end of your workout, OR

Strength and Flexibility Focus: Flexibility

Do your Stretching Workout after you cool down from your cardio workout.

Nutrition Focus: More Vegetables

Ack! Yes, more vegetables! In Week 2 you added a vegetables to at least one of your meals. Today, your challenge is to shoot for 2 servings of vegetables (or more!).

Here are some simple ways to get a little more veggies into your day:

• Bag of salad. Is there anything easier than ripping open a bag and tossing some already-made salad into a bowl?


• Edamame. These are green vegetable soy beans and they taste good--seriously. You can buy them frozen or fresh. Visit this site for some recipe ideas.


• Winter squash

Whatever you choose, keep in mind that a serving is smaller than you think--if you have a cup of salad, that's 2 servings. See how easy this really is?

Motivation

If you found it difficult to eat your vegetables today, here's a little extra motivation for you: vegetables can help you lose weight. Eating high fiber, nutrient dense foods helps you feel full, which means you'll naturally eat less. Remember--eating healthy is not about instant gratification. Sure, a donut would make you happy in the moment, but healthy foods can make you feel better all day long.