AUGUST 1: "Sit or balance"...on an exercise ball (feet/toes on the ground) for 10 minutes. You may have to buy a ball (new, healthy habits start with baby steps and tools)...20 bucks at Ross or TJ Max or do this at your gym. That may require more effort than the first activity itself. LoL! For the triathletes and marathoners, sit or balance on the ball (feet off the ground, use arms for stabilization) for 10 minutes and "show-off" by posting your 20 second video clips or picture. Trainer's Tip: Use fully inflated ball that's at least 55cm. A mat or carpet floor, and spotter helps. Stay clear of furniture or sharp corners.
AUGUST 2: "The Flamingo"...Stand on one leg for 5 minutes then switch to opposite leg for the other 5 minutes. For elite athletes, add hopping. Yes, 5 minutes of hopping in place on one leg then switch legs for the second 5 minutes. Trainer's Tip: Warm up before the activity for by walking in place for 1 minute. Stretch calves and quads for at least 20 seconds per leg after the activity to improve flexibility, maximize workout and as a cool down. Yes, that means the total workout will take you almost 12 minutes. Your health is worth it!
AUGUST 3: "Corn Curls"...Grab two cans of corn out of your pantry or cupboard. Yes, full, unopened canned food. Standing in your kitchen, do bicep curls while holding cans (palms up) for 10 full minutes. Trainer's Tip: Be careful while mounting your step stool or reaching for your canned food. Proper posture when reaching toward the back of your kitchen cabinets and shelves is very important for your back health.
AUGUST 4: "Egg Lifts"...Not leg lifts. Silly. Chicken "egg" lifts. Wrap your entire hand around a dozen eggs by securing your thumb in middle of the top flap (cover) and four fingers inside the little "cups" that hold each egg in place. The entire carton will be upside down. Slowly and carefully, lift the carton (eggs inside) with each arm from the down position next to your thigh to the up position 90 degrees away from you thigh, then back down next to your thigh again in the down position. Repeat activity for 5 minutes on each arm. Marathon runners use 18-egg cartons. Trainer's Tip: The more eggs inside the carton, the more muscle power you'll use to do the lift. Reassure your family or house-mates that the eggs are still okay to cook and eat afterward.
AUGUST 5: "Leg Lifts"...Now the legs. Standing, lift leg away from center (scissors), bring front then back, repeat for 5 minutes each leg. You can also alternate legs after one rep for entire 10 min to increase aerobic challenge. Seated option, lift one leg toward front (kick), then side (scissors) then back down, repeat for 5 minutes each leg or alternate legs after one rep for 10. Show-offs: Standing option on Bosu ball. Trainer's Tip: For the joint challenged, the seated position have less impact but it's important to keep you back straight during the activity.
AUGUST 6: "Pillow Toss"...Flip or toss your bed pillow up in the air and catch the corners on it's way down. 10 minutes of this activity will get you breathing hard from just trying to catch it, missing then laughing at yourself. Marathoners: Do this activity while laying flat on a bed, mat, or exercise ball. Trainer's Tip: A pillow fight may follow after this activity. Your household or co-workers may notice your random goofball act and join you. If a riot breaks out in the streets or your office, MOVE cannot assume any liability for busted-up goose-down or damages for messed-up hair. LOL!
AUGUST 7: "Fly-Fly Away"...Lay flat with your tummy on a mat or firm mattress. With hands shoulder width apart, palms down, lift arms up 8-10 inches along with legs slightly apart, as if to "fly, fly away" like Superwoman or Superman then back down to position one. Repeat for 10 minutes. Super-challenge: Do this activity while holding 2.5 pound weights or canned food in each hand. Trainer's Tip: Pace yourself and remember to breathe.
AUGUST 8: "Crazy Eights"...Hold a large dinner plate like it's the steering wheel to your car; make slow, side to side (horizontal), long sweeping movements for 5 minutes then upward to downward (vertical) figure 8's. The show-offs: Stand on Bosu while doing your Crazy Eights or this really "crazy" option: Click here. Trainer's Tip: Knees are relaxed, arms straight. The "bigger" you make your eights, the bigger benefit & increase in range of motion. Heavier & larger plate add challenge.
AUGUST 9: "Hip Lift"...With back on floor and put both legs on couch (knees comfortably resting on edge), lift hips up then back down for 10 minutes. Xtra challenge: Rest ankles on exercise ball while doing same exercise. Trainer's Tip: Be careful to only lift hips off floor, not upper back or shoulders to prevent neck strain. Use your arms for leverage & balance.
AUGUST 10: "Juggling Act"...If you don't have balls, use scarves or potatoes. Some of us (host included) aren't coordinated enough to juggle one or two let alone three, so do your best to toss at least one object from one hand to the other. Show-offs: Again, juggle while standing on Bosu or sitting on 55cm exercise ball. Trainer's Tip: Give yourself a lot of floor space so not to run into furniture or step on anyones toes! This may be a good abs workout because you'll be laughing so hard, you may be more sore from that.
AUGUST 11: "Dance, dance, dance!"...I can just hear now. Deep sighs from those that aren't coordinated. I suggest that you get over yourself and if you must, do this 10 minute activity inside the car alone right before work, after work, or before you go into the grocery store. Remember, always leave yourself plenty of time to commute to reduce stress, park in a spot furthest away from the front door so you can get a little walking done, and for this particular challenge, so that no one can see you. LOL! Crank-up the music really, really loud to your favorite songs or radio station! Rock your hips from side-to-side while criss-crossing your arms over the wheel. Even if you have two left feet on the dance floor, you will look like you're rockin' out and adding quality to your life because you're choosing to MOVE and GROOVE! Dancers: Show off your moves by sharing your favorite choreographed routine on video! Trainer's Tip: Roll down the windows a little to get a good supply of oxygen.
AUGUST 12: "Shoulder-Neck-Temple-Rub"...Yes, massage yourself (or someone you know very well) in the shoulders and neck. I know this seems a little silly but you'll be surprised how much of a workout it is to rub your own shoulders and neck. Your fingers, forearms, tris and lats are challenged after 2 minutes each of 5 positions. Rub shoulders, one at a time, then neck, also one side at a time then your temporal area with both hands at once. If you've never tried self massage before, you've been missing out! Trainer's Tip: It's more fun to do this activity with a close friend or loved one but it's a good idea to practice good relaxation techniques for your overall well-being.
AUGUST 13: "Walk"...Nuf said. Trainer's Tip: This activity requires you to get off the couch, so be careful when you get up from your seated position. Theehee!
AUGUST 14: "Play catch"...When was the last time you played catch with your kids, spouse, or dog? For the single people who's nieces/nephews are around, it's ALL YOU! Throw a ball against a wall or go outside and throw it as high as you can. Trainer's Tip: This activity, too, requires a careful lift yourself off whatever your siting on and MOVE!
AUGUST 15: "Hacky sack"...Get creative! come up with an alternative piece of gear for this activity (FYI - mong bean bag does not work). Put uncooked rice kernels or beans inside a small plastic bag and knot it up into a ball, maybe? Just balancing it top of one foot is a good workout by itself. Now, try kicking it up and catching on the other foot. Good luck! Remember trying for 10 minutes will get you to MOVE! Trainer's Tip: Ask your children or grandchildren to show you some of their tricks.
AUGUST 16: "Bathtub aerobics"...Sound tricky? That's because it is. It's a good way to clean the bottom of your bathtub and prevent injury. Spray or sprinkle cleanser inside your tub. Use your feet to "hold, push and scrub the sponge-scrubber thingie side to side the bottom, and up and down the walls of your tub. Trainer's Tip: Be very careful to stay balanced at all times and brace yourself on the walls above your tub.
AUGUST 17: "Crab crawl"...This may be huge challenge for most. Sit on the floor with hands and with knees crawl backward for 10 minutes. If you this at home, shout ut or post warnings for your housemates about what you're doing cuz you won't see where you're going. LOL! Trainer's Trip: Best on grass or padded surface to minimize impact on your joints.
AUGUST 18: "Balance beam"...Just kidding. Not really. Walk across a log, curb (or edge of sidewalk), or if you have access to gymnatics facility, walk back and fourth across beam for 10 minutes. Show-offs: add little hops every other step. Trainer's Tip: If you decide to go for curbs, look for a long, continuous path so you don't have to stop for people.
AUGUST 19: "Car dips"...Aren't you glad I didn't type "bar" dips? LOL! Roll down your car window all the way down. Turn your back toward the middle and place both hands securely with thumbs on paint, fingers inside door panel. Step away from the car based on your fitness level. It's your body, it's your 10 minutes of dips. Oh yeah, dip by bending your arms slightly then come back up by straightening arms. Triathetes: Lift up one leg for 5 minutes then switch legs for last 5 minute. Trainer's Tip: Take rests as needed.
AUGUST 20: "Up and over"...Starting with your right leg, walk onto a sturdy chair then off. Turn around, with left leg walk back up and onto chair. Repeat for 10 minutes alternating legs. Trainer's Tip: Be sure that the chair (best to use wooden dining type) is firmly achored for safety.
"Step it up" (name change)...Starting with your right leg, walk onto a sturdy chair or bench then off. With left leg walk back up and onto chair/bench. Repeat for 10 minutes alternating legs. Show-offs: Lift up opposite leg while on chair/bench.
AUGUST 21: "Tour de couch"...You don't have to leave your couch for this one! Yay! Lay on the couch, lift up your legs and do bicycles or hip raises for 10 minutes. Trainer's Tip: Yoga or carpeted floor is recommended. Bad back? Use your hands to keep your hips up while peddaling. Really bad back? Keep pillow tucked under our hips for support.
AUGUST 22: "Wanna box?"...Shadow boxing is very popular! Pretending like you are beating someone up is also good for reducing stress. Ask your partner, kids or your boss to be your pretend opponent. It's more fun than boxing air. LOL! Show-offs: Do a kick every third punch. Alternate legs. Trainer's Tip: If you had planned to pick a fight with someone anyways, here's your 10 minute workout for the day!
AUGUST 23: "Jack knife"...Yes! It's hard. I know. There are many modifications based on your fitness level. The side version is a good one for beginners. 10 minutes, right? Triathletes: Use the exercise ball and Bosu for your hands. Trainer's Tip: Remember to breathe.
AUGUST 24: "Balancing act"...Easy this time. Balance a book on top of your head while walking around for 10 minutes. Show-offs: Balance empty plastic cup on top of book. Trainer's Tip: Wider books will be harder to balance and requires stronger core.
AUGUST 25: "Bunny hops"...With your feet close together, do bunny hops while you move about your home or work space (not in front of customers) for 10 bunny minutes. Triathletes: Hop around on one leg for 1 minutes, switch and repeat. Trainer's Tip: If you wear high heals at work, take your 10 minute break, close your office door or go into the break room to do your bunny foo-foo activity.
AUGUST 26: "Hokie-Pokie"...YouTube: Click here. | Trainer's Tip: Do this activity with your friends and/or family members so you can get everyone to MOVE!
AUGUST 27: "Hoops"...Some of us play basketball, some of us don't. So, let's make it simple. Use an empty, lined garbage can or laundry basket...Toss rolled-up pairs of socks into it. Again another great activity with your roomates or family. Obviously, if you have access to a basketball court or hoop; play a game or practice your shots that way. Triainer's Tip: You will need to eventually go to your container of choice, and grab your socks to do this activity for the full 10 minutes.
AUGUST 28: "Salsa dancin"...Turn your dial to a Latino (Salsa) channel on your radio or Pandora. Similar to the hokie-pokie, put your right foot front, then right foot back, repeat for 8 counts. Then, switch, left foot front, left foot back, repeat for 8 counts, switch back to right. Try to follow the beat of the song, but if you can't who cares! Just MOVE! Trainer' Tip: If you have two left feet, you're on your own cuz I don't give dance lessons through Facebook. LOL! Basic Salsa lesson: Click here.
AUGUST 29: "Indoor soccer"...Tip over a laundry basket or small trash container on it's side to use as goal. If you have a soccer ball, you know what to do, right? For those that don't, get creative. Blow-up a small balloon or use a rolled-up pair of socks, "dribble" for 10 minutes, make a few goal kicks...Play like it's for the World Cup! Trainer's Tip: More fun with your spouse, kids, grandkids. Remember to do our happy dance when you make a goal!
AUGUST 30: "Balloon volleyball"...String up twine, chord or ribbon across your largest room to use for your volleyball "net". Blow-up a medium to large balloon and "bump" the balloon from one side of the net to the other. Grab your kids or neighbor, or play both sides. Elite athletes: Go to Alki Beach, call-up all your fit buddies and set-up a net across our yard, or at a park nearby for your 1 hour round of VB. Trainer's Tip: Barefoot is safer. Do this activity often.
AUGUST 31: "Sit-stand"...Easy for the first minute, but for 10 minutes...pace yourself. Sit in your dinning room chair, office chair or car then stand up into a fully errect position then sit again. Most of us take this ability for granted until we lose mobilitiy in our legs due to injury or if a break puts our lowers into a cast. REMEMBER: Movement is a previlege! Celebrate your blessings of health by challenging your body to MOVE because you can!
September will offer a new month of activities, and we'll change-up the pace a little by doing 10 minutes but splitting-up the time throughout the day! Stay-tuned for more details on prizes and reward system.
To participate in September: Click "Attending" on Facebook Event.
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