Okay, here it is. This is the State assignment that will take up the most time. It’s why we had you start drinking more water and focusing on your sleep patterns last week. Ideally, you’ll continue doing it not only this week, not only during Summer School, but really for the rest of your life.

You have one assignment, but it really encompasses a lot.

Assignment #1

Sign up and achieve the Presidential Active Lifestyle Award (PALA). Even better, join the group I created on the site.

Group Number: 101416
Group Name: PM Summer School 2011

From the site…

Here are the goals:

Adults (that’s anyone aged 18 and older): You need to be active 30 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (goal: 8,500).

Kids and teens (that’s anyone between 6 and 17 years): You need to be active 60 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (girls’ goal: 11,000; boys’ goal: 13,000).

Yes, I know. This is a minimum of six weeks, and we’re already in week two of Summer School. Yes, I know it is a lot of time. Yes, I know you have busy vacation and travel schedules…

…but we NEED to do this. All of us.

Our physical fitness is so important for our health. It affects our energy. I’ve honestly felt a dip in my own energy in the past few years as I haven’t been as consistent with exercise–lying to myself that “I’ll do it tomorrow…”

If you’re one of my teen readers, it’s important that you establish these healthy habits today. I didn’t, and believe me, it gets much tougher as an adult. I’m battling right now just to get back to a level of normal.

So let me give you a few different ideas.

First, let me speak to my athlete readers.

Okay, so you’re athletes. I imagine you’ve already met the minimums for the award. Register for it anyways and take on that challenge. What about the Presidential Fitness Award? Can you hit the benchmarks for it to qualify you to be in the 85th percentile or above (note: chart only goes to age 17)?

Now, let’s examine what you could do during this time to improve your athletic performance. Seriously, go do some research and see how you can enhance your performance.

You may be able to lift a lot of weight, but can you touch your toes or run two miles?
You may be super flexible, but can you do twenty-five pushups?
You may be able to run five miles, but can you do several 24 inch box jumps?

Obviously, you need certain abilities for certain sports, but make sure you’re doing well-rounded athletic conditioning.

Here is an example of one athletic article from Men’s Health that might challenge your approach for the next few weeks. You may even want to try some of the things listed for the non-athletes.

Second, for my everyday “non”athletes.

Wouldn’t you love to consider yourself an athlete? Wouldn’t you like to elevate yourself to a new level or recapture some of that former glory?

I’m right there with you. I went from being known in HS as a lanky kid who could run a 5:50 mile to being, well, really out of shape. It’s become pretty noticeable in recent years (one of the reasons why my headshots haven’t been updated and my promo videos remain old).

I’ve decided to change that NOW.

Don’t you want to as well?

I’ve already posted this video in a Friday Finish, but I wanted to post it again.

It’s time for us to make a similar shift. So here are some ideas:

1) Do the Couch to 5K (C25K) program. I just started the treadmill version of this (because Arizona is way too hot to run outside in the summer time) last week. It’s tough, but it is doable.
2) Join a league or schedule a weekly pick up soccer/basketball/flag football game with your friends. I did this right after I graduated high school with a group of guys. We played soccer once a week for about five weeks. With smaller teams, we ran a lot more and had a great time overall.
3) Find a friend or two and head to the gym. It can be a great way to hang out, and to get healthy.
4) Instead of sitting in your room and talking on the phone, take your phone for a walk. I’m a big fan of this method. I’ll often walk 3-4 miles during a great conversation with a friend.
5) Do commercial break workouts. Instead of sitting there for 3 minutes or just fast-forwarding your DVR, utilize that time to do as many pushups or crunches that you can. Spend the next break stretching as much as you can. Do jumping jacks. Run in place. Get active.

There are many more ideas out there. You can do this with a lot of equipment or hardly any at all. It’s up to you. Just make sure that you are PUSHING yourself.

This isn’t just about weight loss or physical appearance. This is about our health. It’s about our energy level.

You think you need a cup of coffee in the morning? Go for a mile run instead at a decent pace. Get your heart pumping. You’ll feel more awake.

Yes, the first few weeks are going to be rough. I ALWAYS hate leaving my house to go to the gym (at least right now). I ALWAYS hate first stepping onto that Stairclimber and watching my heart rate climb. I hate feeling my muscles get fatigue on a squat. I hate having to do another round of planks for my core.

But I love the feeling when I’m done with a great workout.

And I know you will too.

Let’s talk about struggles and share some workout ideas on the discussion board. This will be tough at first, but it will make a huge difference in your life!