{"id":11046,"date":"2014-11-14T03:40:49","date_gmt":"2014-11-14T03:40:49","guid":{"rendered":"https:\/\/www.pennygolightly.com\/\/?p=11046"},"modified":"2023-05-20T17:49:25","modified_gmt":"2023-05-20T16:49:25","slug":"a-month-of-getting-fit-for-free-day-30","status":"publish","type":"post","link":"https:\/\/www.pennygolightly.com\/a-month-of-getting-fit-for-free-day-30\/","title":{"rendered":"A month of getting fit for free: Day 30"},"content":{"rendered":"<p>Has it really been 30 days since I started my <a title=\"A month of getting fit for free\" href=\"https:\/\/www.pennygolightly.com\/\/a-month-of-getting-fit-for-free\/\" target=\"_blank\" rel=\"noopener\"><strong>Get Fit For Free<\/strong><\/a> (aka party dress) challenge? The month has flown by, and I&#8217;m looking and feeling very different.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-11047 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2014\/11\/Get-fit-for-free-in-a-month-day-30-end-of-week-4-Penny-Golightly-e1415908537862.jpg\" alt=\"a month of get fit for free\" width=\"550\" height=\"275\" \/><noscript><img decoding=\"async\" class=\"aligncenter size-full wp-image-11047 lazyload\" src=\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2014\/11\/Get-fit-for-free-in-a-month-day-30-end-of-week-4-Penny-Golightly-e1415908537862.jpg\" alt=\"a month of get fit for free\" width=\"550\" height=\"275\" \/><\/noscript><\/p>\n<p>I&#8217;ve been making use of things that I already own (exercise bike, exercise ball, free weights, new-ish trainers) and doing a mixture of aerobic fitness and toning exercises, with a tiny amount of high intensity exercise at the end of each session. Just a case of making the most of what you have, and improvising the rest!<\/p>\n<p>The critical factor is making the fitness thing a priority. That has meant making a plan, committing to blocking out the time, sticking to it, and, crucially it turns out, having an end point in mind. <em><strong>If I hadn&#8217;t made it my number one priority, I doubt I would have stuck to it<\/strong><\/em>. A commitment is required, rather than waiting for the right moment to present itself or waiting to feel motivated enough to make a change.<\/p>\n<p><strong>Benefits after 30 days<\/strong><\/p>\n<ul>\n<li>Vastly improved sleeping patterns<\/li>\n<li>Slightly reduced stress levels<\/li>\n<li>Better posture<\/li>\n<li>Increased stamina, less tiredness<\/li>\n<li>General increase in strength<\/li>\n<li>Clearer breathing, better lung capacity<\/li>\n<li>Visible changes in all-over muscle tone<\/li>\n<\/ul>\n<p>I confess that I did start to get bored around the week three mark, but made myself keep going. It was worth it. I also changed the time of day and the order of the exercises, and made sure I recorded some interesting shows to watch while I was on the exercise bike. After starting out alternating upper and lower body days, I moved on to doing core strength one day, leg exercises the next, and upper body on the third day. That gave some more variety and gave more recovery time too.<\/p>\n<p><strong>Injury time&#8230;<\/strong><\/p>\n<p>Also, I&#8217;ve had a couple of injuries and somehow managed to carry on with the exercise. Ironically, as I&#8217;ve been sleeping more deeply I&#8217;ve had a couple of occasions where I&#8217;ve turned over suddenly in the deepest phase of sleep and something has gone *crunch* when I&#8217;ve moved. The first time I probably had a muscle spasm that trapped one of the lumbar nerves, and the second time I pulled a muscle in my neck. Normally I&#8217;d say don&#8217;t exercise when you&#8217;re injured, but I was still able to use the bike and even do some sit ups painlessly and without aggravating the problems, plus they both cleared up in four days or less.<\/p>\n<p>There&#8217;s also been some healthy eating going on, including snacks after training sessions to refuel and rebuild. You have to eat properly to get the most out of an exercise regime &#8211; nothing too faddy, just a mixed diet of simple foods that cover all the main food groups. It might be unfashionable at the moment, but as far as I&#8217;m concerned that includes eating carbs &#8211; mostly unrefined ones &#8211; because my metabolism likes them.<\/p>\n<p><strong>What&#8217;s next?<\/strong><\/p>\n<p>Most people can make a good start on getting in shape and improving their level of fitness in the space of a month, if they stick to regular exercise. If you want very obvious results then you&#8217;re usually looking at at least 8 to 12 weeks or so, or somewhat longer, depending on your level of fitness, body type, and body composition. And spare time &#8211; you&#8217;ll need to remember to put the time aside for it.<\/p>\n<p>I&#8217;m lucky because I&#8217;m an ectomorphic body type who used to do a lot of weights and resistance work, and I was in the right weight range for someone my height when I started. That meant that A) I had fewer obstacles in my way than some people have to overcome, and (crucially) B) I&#8217;ve done it before so I knew I could do it again, albeit without the gym membership.<\/p>\n<p>A month has made a big difference and I&#8217;ll be keeping up with regular exercise from now on, but will probably move to just three toning workouts per week. It&#8217;s easy enough to sit on an exercise bike to watch TV instead of sitting on the sofa while the winter TV schedules are on, so that&#8217;s probably going to stay the same &#8211; I&#8217;m expecting some further improvement in my aerobic fitness and stamina by the time the New Year comes around. After that, I&#8217;ll try some different types of exercise to keep things interesting and to keep challenging my body.<\/p>\n<p><strong><span style=\"color: #800080;\">How do you stay motivated to keep exercising? Do you have any tips of your own for people who want to get fit for free?\u00a0<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Has it really been 30 days since I started my Get Fit For Free (aka party dress) challenge? The month has flown by, and I&#8217;m looking and feeling very different. I&#8217;ve been making use of things that I already own (exercise bike, exercise ball, free weights, new-ish trainers) and doing a mixture of aerobic fitness&#8230;<\/p>\n","protected":false},"author":1,"featured_media":11047,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[5],"tags":[],"class_list":["post-11046","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-thrifty-living"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A month of getting fit for free: Day 30 &#8211; Penny Golightly<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.pennygolightly.com\/a-month-of-getting-fit-for-free-day-30\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A month of getting fit for free: Day 30 &#8211; Penny Golightly\" \/>\n<meta property=\"og:description\" content=\"Has it really been 30 days since I started my Get Fit For Free (aka party dress) challenge? 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