I'm Thankful for November's Challenge

We’ve been working all year to try to combat our hard-heartedness with exercise and now let’s focus on improving our stiff-neckedness with stretching!

It became evident from talking with several of you this summer that most of us have tight and painful neck issues. I think poor stress-management runs rampant in our family! So this challenge is designed to help with the emotional/spiritual side of reducing stress while dealing with the physical ramifications of such strain.

November Challenge:

Do the following neck stretch and chest stretch at least 1x/ day till the end of the month.

Start by aiming your nose toward your arm pit like you're trying to smell it. I am quoting the physical therapist's very instructions to me. He says with that descrption, it'll be memorable.

Keeping ear close to shoulder, start to turn head to look away....

Keep looking away from your smelly arm pit until you're looking forward with your ear still close to your shoulder.
Repeat on the other side. And try not to look as grumpy as I do.

Find a doorway or a corner and stretch away. Hold for 10-20 seconds. And breathe.

That’s the challenge but you don’t have to have a perfect performance to benefit. You earn 1 point for every day that you do both stretches at least one time. I recommend doing these stretches 2-3 times a day, but you’ll get the point for doing them at least once. Sorry, no points for the extra effort, just the added health benefits!

Plan ahead and pick a time when you’ll do it. For example, when you take your lunch break, plan on taking a few minutes to do the stretches. Or, first thing in the morning after you potty. Or at night after you brush your teeth… Set a timer or alarm if you need to, in order to remind yourself.

Okay, now the mental/spiritual side. While your stretching for a few minutes, do a little mini-meditation/prayer and think about what you have to be thankful for in your life. Think about a few of your blessings and even take a moment to thank Heavenly Father for those blessings. Lay aside any stressful thoughts for those few moments and get your Zen on!

Appropriate for Thanksgiving, right?! Plus, it’ll help us all manage the upcoming stress of Christmas, I hope!

1st Annual Johnson Family Golden Sneaker Challenge

This will be a Thanksgiving to remember, I predict!  We’ve got hiking and the Johnson Family 1st Annual Golden Sneaker Challenge (and probably some power shopping) on the agenda!

Yes, we are going to enjoy the typical Thanksgiving traditions but it’s time we added a few more… like our family’s own Turkey Trot, the Pumpkin Relay, the Wild Gobbler Chase… just to name a few.  These will be fun activities for all ages, shapes and sizes.

The best thing about it is all participants can/will earn points toward the “Not-So-Dumbbell” Award.  (I just might need to make myself exempt on that one since I’m blowing you all away quite handily.)  So that will mean something to you who want to win that prize.  Also, the kids will be able to earn their Silver Whistles!

So this is the challenge this month:  to participate in the Johnson Family Golden Sneaker Challenge (Galbraiths will have to participate vicariously).  More details to come!

Ms. Bossy Pants

Keith and I each earned one more point by doing the paper plate workout.  I have to say that my bossy trainer mode has, indeed, kicked in this last month.  Two weeks ago I started a weekly boot camp at the park with some gals from the ward and I've also been meeting up with a friend - and former client - once a week who has been wanting to start exercising again. 

For me, it's almost impossible to promote health and fitness to others without it benefitting myself as well.  It's like I don't want to be left out of the fun!  Because fitness IS fun, people!!!

Dirty paper plates just made my day!

We were just over to Mom and Dad's tonight and I saw the evidence to back up Dad's workout claims:  dirty paper plates in the office!  I'm very impressed!  What a good sport for trying it!  You definitely get a point for your efforts and for nagging the rest of us, Dad!

Keith and I also trained each other on the paper plate workout the other day, earning us another point each.  I think he forgot just how effective those little sliders can be!

Okay, in a last-ditch effort to help you guys earn your points, you still have a few days left in October to force someone else to work out.  So even if it's not one of the three video workouts... even if it's just telling someone:  "Go for a walk or run or whatever you want to do... just work out!" and they actually do it, then you will earn a point!

Also, no one from the Johnsons has told me how they'd spend the cold, hard, delicious $100 cash that they will get upon winning the Golden Sneakers challenge.  You don't even have to post to the blog, just take 30 seconds to respond to this email and I'll post it for you. 

C'mon, get a fire under your arses, become less lazy, become more healthy... and earn some stinkin' points!

Dad's Post

You guys have to watch Sharon's videos. They are really clever and I'm doing the plates right now. Do one of these exersize workouts tonight or tomorrow! There, I've nagged all of you.

 

Love - Dad

One Week Left - Get Going!

Well, if you read Keith's latest report, you'll see how we each earned one point so far with this challenge.  I plan on earning more this week by making him do the other two.  They're so quick and easy, people!  C'mon you gotta try at least one of them out.  The paper plate one is so simple yet surprisingly effective and the one I can see most of you doing.  By the way, I didn't show it on the video but the sliding push-ups can be done on the wall, so you don't even have to get down on the ground!  And also, I'm finding that 30 seconds is plenty on the unilateral exercises.  So on any of them, switch sides at 30 seconds and you'll have worked both sides in 1 minute.  Make sense?

Don't forget: you have this week to tell us how you would spend your $100, if you were to win the Golden Sneaker Challenge.  Easy, easy point.  Go fantasy shopping... it's almost as fun as the real thing!

The Complete Workouts, Including Videos!

These workouts are all easily adaptable and should be do-able by all of us regardless of our fitness/injury/bodily issue status.  In the videos, I tried to show a lower- and higher-intense option... and, of course, if something hurts or doesn't feel right, don't do it!

Now, get busy and make someone else work out!

Workout #1 – Paper Plates (everyone has these in the house, right?)

• 1 minute alternating sliding reverse lunges (start shallow and go deeper as knee health and/or fitness level allow).
• 1 minute alternating sliding forward lunges.
• 1 minute speed skaters.
• 1 minute sliding push-ups (regular, knee, or wall; start shallow and go deeper as shoulder/wrist health and/or fitness level allow).
• 1 minute running man.
• Repeat as necessary for optimal torture level.

Workout #2 – Resistance Band or Tube (if you don’t have one you should get one)

• 1 minute squat & row
• 1 minute wall band push-ups
• 1 minute side-to-side band X
• 1 minute other side-to-side band X
• 1 minute static lunge and curl
• 1 minute static lunge and curl, switch feet
• Repeat as necessary for optimal torture level

Workout #3 – Dumbbells 

• narrow squat and press
• Triceps dip and kick
• Lunge and curl
• DB halo
• Sumo squat and swing
• Repeat