June Rainbow Rose Challenge - Week 1 Exercise Of The Day!

WELCOME TO THE CHALLENGE!

Exercising can be fun and exciting and, once done, leaves you feeling exhilarated and proud of your accomplishment. It releases stress, which leaves you with a sense of well-being and feeling happy. Physically, you may be tired, yet energized!

Before starting any exercise program, you should contact your physician to confirm that you are medically capable of participating in an exercise program.

This week we are featuring a site known as howstuffworks. Please feel free to explore the site information. There is a wealth of knowledge to be gained.

Day 7 June 15th

Today you are challenged with participating in an outdoor activity of your choice!

Take the kids to park, play fetch with your dog, skip, jump rope, play tennis, shoot a few hoops, go swimming, play badminton, hoola hoop, play football, take a hike, climb a wall … do anything you desire that allows you to move and enjoy the outdoors!

Please post and let us know what you chose! You might just inspire a team mate to try something new!!!

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Day 6 June 14th

Today we’re back to focusing on strength training and this is a repeat of Day 3. If you do not get through all of the exercises, try to get to the ones you may not have gotten to on Day 3.

Here you will find a program that will take you through the first six weeks of strength training. Yes, we know the challenge is three weeks, but this is hopefully providing you with the information needed to continue a well-rounded exercise program beyond the challenge. Of course, we’ll still be around to provide you with support, encouragement and bunches of Hugs!

Please follow the Week 1 instructions.

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Day 5 June 13th

Today we are returning to your walking regimen, just as you did on Day 2. As a reminder, you were challenged to implement and repeat what you did on Day 1 AND increase the time by 5 minutes OR increase your intensity. (By increasing the intensity, it means moving faster or extending the time. An example of this would be … if you were on treadmill, you would raise the grade (incline) a level OR leave the grade the same and increase the speed. )

It is important to repeat your walking at this increased level to build your stamina and make it your new “base” level. Be sure and get in the spirit by viewing today’s motivation!

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Day 4 June 12th

Today is a day of rest! It is time for your muscles to relax and regenerate.

Today’s challenge is to do something nice for yourself … to reward yourself for the effort and strides you are making towards a healthy lifestyle. Then, you need to post what reward you gave yourself on the Day 4 group topic.

Be creative and do something really nice for yourself … you deserve it!!!

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Day 3 June 11th

Today we’re focusing on strength training. Here you will find a program that will take you through the first six weeks of strength training. Yes, we know the challenge is three weeks, but this is hopefully providing you with the information needed to continue a well-rounded exercise program beyond the challenge. Of course, we’ll still be around to provide you with support, encouragement and bunches of Hugs!

Please follow the Week 1 instructions. Make note of the exercises you select, as we will be repeating this same routine later in the week.

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Day 2 June 10th

In beginning an exercise program and learning how to fit it into your schedule, it is necessary to practice what we are learning. Therefore, today’s challenge is to implement and repeat what you did on Day 1 AND increase the time by 5 minutes OR increase your intensity. By increasing the intensity, it means moving faster or extending the time. An example of this would be … if you were on treadmill, you would raise the grade (incline) a level OR leave the grade the same and increase the speed. We want you to get used to this before we take you in a different direction tomorrow. The reference links can be found in Day 1 below.

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Day 1 June 9th

Warm-up exercises are important as they allow the body’s joints and muscles to warm up gradually, thus reducing the potential for injury. Today your challenge is to read the introduction, perform the loosening up exercise and then do the full body warm-up. Following this, take a brisk walk within your physical limitations. A brisk walk is described as one in which you can talk but it sounds as if you are winded. If you are a beginner, you may want to consider a 15-minute walk. If you are already walking, you may want to add an additional 5-15 minutes to your current time. As you complete your brisk walk, be sure to slow your walk gradually to let your muscles cool down.