Stuck In A Workout Rut? Take Our 10-Day Fitness Challenge

When it comes to meeting your wellness goals, what do you do to press ahead? Whether it's waking up an hour earlier to get your morning sweat in, taking a few minutes in the middle of the day to meditate, or reaching for a handful of nuts instead of an unhealthy snack, you're finding ways to keep your health journey on track. To keep you inspired, mindbodygreen and Evolution Fresh invite you to join our #PressAheadChallenge series, which concludes with a focus on fitness.

For the next two weeks, follow us on Instagram, Twitter, and Facebook for advice that will empower you to make more nutritious decisions. Here's the full challenge. (And always consult your physician before beginning any exercise program.)

It's no secret that regular exercise can have some pretty profound effects on your physical, mental, and emotional well-being. From combating depression1 to improving memory2 to preventing heart disease3, the benefits of moving your body play a big part in you becoming your best self.

While staying fit has never been more within reach, we all could benefit from fresh inspiration and motivation to kick things up a notch. At the end of the day, progress is the ultimate goal—and it doesn't happen when you get bored or stuck in a comfortable workout routine. Challenging your body to go beyond its limits and adapting to whatever you throw at it has been shown to be one of the most motivating factors in adhering to a fitness routine.

You have two options when you wake up every morning: hit the snooze and roll over, or start the day strong by energizing your body. When you sleep, your muscles lose flexibility as fluid builds up around your joints. And if left unattended, this becomes more restrictive over time, putting you at greater risk for injury4.

Around 20 percent of the calories you burn in a day come from physical activity—and that's not limited to your time in the gym. One of the most underrated ways to increase your energy output is through non-exercise activity thermogenesis (or NEAT, for short).

Protein is an essential nutrient that's responsible for way more than muscle growth (think hair and fingernails). But in the context of fitness, adequate intake is imperative if you want to maximize your progress. When you exercise, you increase the amount of amino acids—the building blocks of protein—available for protein synthesis, which repairs muscles and other tissues.

Push-ups are one of the best upper body moves out there. Aside from building strength in your arms and chest, they also stabilize your core and develop your back muscles, paving the way for a ton of holistic, whole body benefits.

Loved by some and dreaded by others, planks are undoubtedly one of the best exercises you can do for your core. Aside from strengthening the muscles in your abdominal region, they've been shown to improve your posture, reduce the risk of spinal injury, and even make the act of exercising more enjoyable.

Set yourself up for success by creating a dedicated space in your fridge that's fully stocked with everything your body is craving after a workout. Having an array of wholesome, vitamin-rich options on hand ahead of time will ensure you're giving your body the replenishment it needs—without even having to think about it.

The nice thing about working out at home is that it's the only true judgment-free zone (unless you count your cat). Kick-start your day and get your heart racing by doing a quick 20-minute workout. You'll walk into the office feeling empowered, invigorated, and accomplished.

You made it! To reward yourself, today's challenge has nothing to do with exercise (although, feel free to do that as well).

Self-compassion is a powerful tool to improve your self-esteem5. Actively taking time to practice loving yourself has been linked to fewer body concerns6, less eating guilt7, and an overall positive outlook on life. So take a few minutes in front of the mirror to make note of everything you love about your body, then write them down so you don't forget.