by Heather | Sep 24, 2019 | challenges, exercise, wellness
Activity Challenge: Jump Rope
It’s GO TIME! You’ve probably already guessed it, but this week’s challenge is to add some jump-rope back into the mix (if you’re not already doing it, of course!)
If you’re not used to jumping rope, be patient! There’s a definite learning curve.
Here are some tips: start with shorter intervals of jumping until your body gets used to the activity. Try to remain light on your feet and keep your knees soft as you land.
Quality jump ropes can also make a big difference as they allow you more control.
You can pick up a good one at most sporting goods stores as well as places like Walmart and Target. You also can buy ropeless jump ropes, which actually are only weighted handles, so you won’t smack yourself in the shins if you miss a jump!
And… if you want to jump with your “imaginary jump rope” that’s perfectly ok also ☺️
After warming up by briskly walking or doing a little cardio, put on some fun music and try jumping for 30 seconds and then resting for 30 seconds, for a total of 5 minutes.
Voila! You just completed a 5-minute HIIT workout. 🙂
👉The goal this week is to add jump roping into your routine at least twice this week.
Play around with your jump rope skills and have fun with it. Mix up your jumps, from skipping to running in place… and all the way up to double unders if you’re feeling ambitious!
Are you up for it!? Let me know in a comment if you’re in!
by Heather | Jan 14, 2019 | challenges, exercise, general health, Tips, wellness
Activity Challenge: Track Those Steps!
Activity trackers are a GREAT tool to keep yourself accountable when it comes to getting enough movement during the day. And, even if you haven’t purchased one yet (hello, FitBit, Apple Watch, Garmin and more!) there’s a chance you already own one.
It’s probably with you most of the day, too. It’s your PHONE!
This week let’s unlock the power of our smartphones help us get healthier and be more active by using it to track our
steps each day.
Studies show that people who get 10,000 or more steps a day are generally healthier and carry less body fat.
How many steps are YOU getting!? Let’s find out…
Your challenge this week: MORE STEPS every day this week 🙂
Here’s the good news, especially if you work at a job that doesn’t allow you a lot of movement. You don’t have to start out shooting for 10,000 steps. Turn on your phone and use its built-in apps to find your baseline steps, and then work toward that number over a few weeks.
If you’re getting 3,000 steps a day right now, try boosting that count to 4,000 or 5,000. Add a few more steps every day or week, till you reach 10,000. Eventually that extra movement will become a habit.
Tips:
1. Set a timer on your phone to get up and move around every hour or so.
2. Take a short (even 5-minute) walk in the morning, at lunch, and at night.
3. If you work at a desk, take walking meetings if possible. (Instead of sitting down in an office with a coworker, go for a walk!) It will not only help you accumulate steps but getting up and moving around can give you a fresh perspective.
If you need help figuring out how to set up your phone, check out these links:
For an iPhone: https://support.apple.com/en-us/HT203037
For an Android phone: https://www.cnet.com/how-to/the-best-android-apps-for-counting-steps/
Are you in? Let us know in the comments!
