Tag: monthly calendar

September Stroll Challenge

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We’re strolling right into September, so get your walking shoes ready! That’s right, this month’s challenge is super simple: walk every day. September is the perfect time to stroll – it’s not too hot, not too cold, and the turn of the season is something to be seen. In fact, this challenge is just as good for mental health as it is for physical health. Just like we rarely regret a workout, you surely will not regret taking a nice walk outside, even if just five minutes to break up the day. You may notice that the calendar is pretty bare – that’s where you come in. Some may only be able to break away for 5-10 minutes, while others may have an hour to spare (or stroll.) Just print and hang the calendar somewhere visible and track your own walking each and every day.

Sept Stroll Challenge

One Healthy Breakdown: you know what they say, “a stroll a day keeps the doctor away.”

September Bridge Challenge

It’s time to bridge into September. This new fitness challenge will work your glutes, lift your butt, engage your core, and strengthen your hamstrings with one simple move. To perform a bridge, lie on your back with hands by your side, palms up. Bend your knees with feet flat on the floor. Engage your glutes and push through your heels to lift hips straight off the floor. At the top of your bridge, glutes are highly engaged, but back is straight at an angle. Lower hips and repeat the movement. Get ’em done before you get out of bed, while you’re watching TV, or throughout the day. Just save, print, or pin the image below and take on the September challenge!

SeptBridgeOne Healthy Breakdown: bridge into fall with a nice bridge booty!

April Unwind – the Calm Before the Storm

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Happy April! Bring on the flowers, showers, and the calm before the *summer* storm! After the looooong winter we’ve had, a little unwinding is much needed. So, this month, that’s exactly what we’re doing. No, this is not an April Fool’s joke or an excuse to slack off. Keep up with your regular workouts, embrace the spring season, and make self-care a priority every day this month. Here are some suggestions, feel free to print or pin and follow along! Can I get a “hallelujah?”

AprilUnwindOne Healthy Breakdown: you’re welcome, my friend!

March Madness – Lucky Lunges!

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Guess what…we’re lunging right thru March and stepping into spring! Here’s how to lunge: Stand up tall. Keeping your upper body straight, take a big step forward with one foot. Lower hips and bend front knee to a 90-degree angle. Repeat on the other side. Lunges work the entire leg and core, especially the glutes, hamstrings, and abdominals. Focus on these muscles when executing each lunge to maximize benefits. Some people like to place their hands on their hips and others like to hold them in front of them for balance. Commit today and print or pin the calendar below. Complete each set on BOTH legs (so, when it says 3 lunges, that’s three lunges each side for six total!)

Lucky Lunges Monthy CalOne Healthy Breakdown: Happy March, let the madness begin!

December Holiday Kick-Off!

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Tis’ the season! We’re kicking off the holidays like a rockette this month; December’s fitness challenge is high kicks! That’s right, we’re spreading cheer in the air while we work our quads, hips, hamstrings, and heart! To kick, stand in a split stance with one leg slightly forward. Kick straight ahead with your back leg, keeping your upper body tall, centered, or leaning slightly back (not forward.) Repeat on the other side. Start LOW with just four kicks (two on each side) to prevent injury and work your way higher and higher as the month progresses. Just print or pin the calendar and get your kick on all December long! Enjoy this very merry month!

December Kick ChallengeOne Healthy Breakdown: nothin’ like a holiday high-kick to feel the burn!

November Jumping Jack Challenge

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We’re going back to the basics this month with the ever famous jumping jack! Don’t estimate the power of the jumping jack, there’s a reason it’s still around! Jumping jacks get the heart rate up, working the cardiovascular system while warming up the whole body, top to bottom! We’re all familiar with how to execute the jumping jack, just be sure to get some air and land softly, decreasing impact on the knees. Perform your jacks at a speed that is maintainable, but gets you breathing heavily by the end. Work your way up. If you need a break, take one, but keep going if you can, yes all the way to 100! If you do your jacks in the morning, you’ll get them out of the way and get your metabolism going for the day! Print, pin, save the calendar below and get jumping and jacking today!

November Jumping Jack ChallengeOne Healthy Breakdown: commit to 100 jacks by December and you’ll ring in the holidays right!