 For those of you that don't know me, my name is Clare Cal Michael, I'm a second year niños student nurse and today I am starting a 30 day challenge. I wanted to start this challenge because I'm just genuinely unfit. I mean I'm so skinny if you look at my frame, I've got a tiny frame but I'm really really unfit. I run up the stairs and I'm knackered by the time I get to the top. So I wanted to improve my own fitness levels just to get and exercise in each day where I can. That's it, I'm giving health advice to patients, and I'm telling them you should exercise 30 mins on a day, get your heart really going, put some work into it. And I feel like I'm a bit of a hypocrite because I'm giving this advice but I'm not taking that on board myself, I don't look after my body. I eat well, I eat very well, I do have the odd takeaway sometimes, but it's all in all. I love my vegetables and fruits and I genuinely eat really well but the exercise side of it is I'm terrible, I'm really unfit and I need to build my fitness up so for me to give that advice to a patient and to be able to give the best care possible for my patient I need to put myself in that patient's shoes so I've created a 30 day challenge I'm going to completely erase all of your excuses everybody's excuses even my own excuses you know we all say oh the weather's rubbish I don't want to go outside it's raining haven't got the time haven't got the motivation I'm working long hours I just haven't got enough time in the day to fit in exercise so I'm on this 30 day challenge to show you simple easy steps that you can do from your own home doesn't matter if it's raining doesn't matter if it's sunny outside actually if it's sunny outside get in your garden and do it um so I'm just going to show you some easy things you can do 30 minutes every single day and I'm going to show you how easy it is if I can do it anybody can do it because I'm genuinely unfit and you'll see that from my videos how unfit I am because I will be out of breath and I just want to build awareness around it and I want to eradicate all these excuses you know that patients make other students make and I want to promote it and help advise people and I want to be my best self so I can give this advice to patients so when they come into me and say haven't got the time I can say hang on a minute you have got the time I've tested this I've tried it myself we are here you know this is evidence-based practice going on right here starting from today for the next 30 days and this is what we're going to do and the other side of it is I didn't want to just do this for patients for myself I wanted to do this for some form of charity as well because for those of you that don't know we've got Electora Clare Flat at Birmingham City University she's absolutely fantastic she's so lovely she was sadly diagnosed with cancer and she decided no this isn't going to affect me I'm going to do something to help other people to raise awareness to raise money for charity so she set up Claire's Challenge and she's raising money for the cancer charity so from hearing that from her I thought what can I do and I was trying I've been trying for ages to think of something that I can do to help the charity to raise some money to put something into Claire's Challenge and so I'm going to donate this to Claire's Challenge so I'm going to put the links below I'm going to put all the details I'm going to post her page her given page please donate if you can you know I need to be my best self for my patients so I'm doing it for everybody I'm a little bit nervous I'm not going to lie terrible exercise and it's the one thing that I'm really bad at so fingers crossed we get through this 30 days so I'm not going to put in my whole 30 minutes exercise into this vlog because that's going to be really boring for somebody to watch so I'm just going to video bits stage by stage and update you as I'm doing it and take some short videos and put it all together so that you can see what I'm doing and I'm going to review it at the end and see how it went how I feel so you can see how I feel how sweaty I am horrible mess I'm sure and let's see what happens if anyone has stairs at home we're going to do some running up and down the stairs because it's simple it's easy it's going to get your heart going it's a great starting point I think there's my stairs I'm going to run up and down now I'm going to take you with me to start with I'm going to do this for I need a watch I need a watch I've got my watch I knew this would come in handy for something else other than nursing it's five to five I'm going to do this for 10 minutes running up and down the stairs for 10 minutes and we'll be back okay so let's go I'm dead it's actually harder than it looks oh my god it's actually killing me I'm so unfit really struggling to breathe is that normal um I'll be back why don't do these things wow okay so 10 minutes of doing that running up and down the stairs and now we're going to do some jumping jacks for five minutes not harder than it looks guys so I think now I'm going to show you just because obviously there's going to be patients that aren't so able bodied so they might not be able to run up and down stairs they might even have stairs um so I'm going to do some exercises that suits that sort of person's needs that sort of individuals needs that maybe just can't do as much exercise they just need some light exercise mainly because I'm struggling myself so I'm just going to do some light exercises now just to finish the session the last 15 minutes so if a patient has got some stairs but they can't run all the way up and down stairs I would recommend just using maybe the bottom step um and just doing step ups like this just as quickly or slowly as they can um just to get maybe the heart going a little bit just some form of exercise that they can do and I think that's a bit easier for some patients I think so someone that hasn't got stairs maybe they could just do step ups just on the floor like this and they can go as high they can raise their legs as high as they want as low as they want they can do it as quick as they want as comfortable as possible as it is for them just about adjusting the needs to the individual I think and what they can and can't do depending on the age and the physical abilities and they can do this for a while so I am now outside so anyone that has a garden is going to be great to exercise in the garden or your local park so I'm just going to do a few more outside just around the session off 30 minutes is up I've done my 30 minutes I was losing iron I'm hoping tomorrow um I'm going to be a lot fitter um to help I'm not going to improve it today is that thing you know you do a little bit of exercise and you think yes I'm really good now look at me I'm slim I'm toned and muscly I'm hoping by the end of this 30 30 day challenge I'm not going to be breathless at the end of it that's my goal right now setting myself a goal not to be breathless by the end of the 30 minutes 30 days challenge so thanks for tuning in anyone else wants to take part in this 30 day challenge please jump on in the wagon and do it um for now I'm going to chill out