30-Day Healthy Living Challenge: Day 3

How did Day 2 go? Ditching the alcohol on a Saturday night is probably harder than it sounds. My boyfriend and I had planned on going to this restaurant with awesome Sangria, but we decided to just enjoy the delicious food instead. And I probably feel better today because of that choice!

Now it’s Day 3 of the 30-Day Healthy Living Challenge, and today’s challenge is about exercise! Nutrition is near and dear to my heart, but exercise is just as important. I think nutrition and exercise must go hand-in-hand to have a real healthy life. Before I present the Day 3 challenge, here’s how to enter and win.

How It Works: Everyday, I will post a call to action. The actions will consist of healthy eating challenges, fitness goals, organizational tasks, and simple activities for general well-being. I’m asking you to perform as many actions as you can for your own health and to win a prize!

The Prize: Win your choice of 3 private nutrition counseling sessions OR 3 cooking classes with yours truly. Don’t live in NY? Don’t worry…we can video chat!

How To Win: Follow along with as many days as possible, and let me know that you did by either commenting on my blog, Tweeting (@nutritionalanat) at me, posting a picture to my Instagram (nutritionalanat), or writing on my Facebook page. Use the hashtag #ChallengealaNatalie. Since this is a 30-day challenge, I ask that you participate for at least 5 days. That’s 5 comments! I will randomly select a winner on February 1st.

day 3

Day 3 Challenge: Exercise (At Your Skill Level) For At Least 30-Minutes

Did you know that the American Heart Association recommends that you get at least 30-minutes of moderate aerobic activity each day for at least 5 days per week? Today’s challenge is aimed at getting you close to that recommendation.

For Day 3, I challenge you to perform at least 30-minutes of moderate intensity exercise. Because my reader’s are varying ages, weights, and activity levels, this challenge will be different based on your level (as defined below).

Beginner: You have not exercised for at least 6 months.

If you are a beginner, try to get moving for at least 30-minutes today. Exercise at a moderate intensity, which is anything that makes your breathing a bit labored and gets you sweating.  If you don’t know what to do, I suggest looking for free beginner workouts on YouTube.  Jessica Smith TV is a great channel to start with because she has walking videos for beginners. Since the full 5 day recommendation may be overwhelming and discouraging, continue this exercise routine for at least 2 days this week. It’s better to start small and build up to 5 days.

Intermediate: You exercise 2-4 times/week consistently at a moderate intensity.

If you are an intermediate exerciser, engage in 30-minutes of moderate to intense exercise today. But there’s a catch…I want you to try something new. If you always do the elliptical, try mixing some strength training into your workout. If you only weight train, throw in some cardio. If you know you have one weak muscle group, work on that for today. I also like YouTube for this challenge because there are a ton of full-body workouts.  Try searching for PopSugar Fitness, Fitness Blender, or Jessica Smith TV.  Do this for every workout this week, and see how you feel.

Advanced: You are very diligent about working out and your workouts are usually intense.

If you are advanced, I would like you engage in your normal workout, but push yourself harder that you normally would. You have probably been thinking about a goal you want to achieve, and I want you to try and reach that goal. For example, try to take 30 seconds off your mile, bench press those extra pounds, or work on really strengthening your core and back. Obviously, do this responsibly and don’t push yourself to the point that you end up injured. My goal will be to shave a little bit of time off of my running, so I will be running a track work-out today.

What do you think of the Day 3 Challenge? Happy Exercising!


  • Reply
    Donna Fletcher
    January 3, 2016 at 9:37 am

    I KNOW I have to exercise more, especially for a stronger heart! So, thank you for this challenge!
    Santa brought William a new bike for Christmas. Today, we will go for a family bike ride.
    Go day 3!!

  • Reply
    January 3, 2016 at 5:35 pm

    Great advice! Starting a kickboxing class because of this, hoping to switch up my physical activities

  • Reply
    January 3, 2016 at 5:46 pm

    Definitely a great way to kick 2016 off right!

  • Reply
    30-Day Healthy Living Challenge: Day 4 | Nutrition à la Natalie
    January 4, 2016 at 7:04 am

    […] Day 3 was a bit rough. We had tickets to go to the Tenement Museum in the Lower East Side at 1pm, so I woke up early and ran while it was still pretty freezing out. But, I did it and was pretty happy with myself afterwards. How was your workout? […]

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    30-Day Healthy Living Challenge: Day 8 | Nutrition à la Natalie
    January 8, 2016 at 6:26 am

    […] re-visit Day 3 to see if you are a beginner, intermediate, or advanced […]

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    30-Day Healthy Living Challenge: Day 30 – Nutrition à la Natalie
    January 30, 2016 at 9:09 am

    […] Day 3: Exercise for 30 Minutes […]

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