May Badge Challenge
Wednesday May 27th
Sometimes it is hard to find the motivation to exercise. Have you had one of those days where it is just too hard to muster up the energy to get off the couch? That is when you need a distraction! You need something to trick your mind and body to get engaged without even thinking about the exercise you are doing. The answer…? A Ball! Kick it, Hit it, Shoot it, Throw it, Chase it, Smack it, or even Miss it. It doesn’t matter what you do with it. Just find a ball and let the sweat come. Not only will your body get a good workout, you’ll have some fun too!
*Submit a picture of you enjoying your favorite game or sport with a ball! *
Tuesday May 26th
Okay, I was wrong. It actually rained on Monday, however Tuesday is going to be nice! So nice that it is time to get out your two-wheeled friend and go for a ride. It doesn’t matter if you are a Tour de France wannabe or an around the block cruiser with the kids, kick the dust off the tires and put some wind through your hair! (with a helmet of course)
*Submit a picture of you and your bike!*
Monday May 25th
It’s the third day of a three-day-weekend and the weather is beautiful. What a perfect day to get out into the yard. Mow the grass, plant some flowers, tend to the garden – anything to get out and get some dirt under your fingernails. Enjoy the sun and bond with nature today! It will be a blast!
*Submit a picture of you working out in the yard!*
Friday May 22nd
I know you all love Stephanie! And I know that you know that Stephanie loves BEAR CRAWLS. Today is Bear Crawl day! Get down on all fours do what that cute little bear on the badge does. Your challenge today is to Bear Crawl 200 feet. If your room is 10 feet long, that’s 20 times throughout the day. Or maybe go outside and go down the sidewalk. Whatever way you choose, enjoy it and think of our trainer and friend Stephanie.
*Submit a picture of you in your best Bear Crawl!*
Wednesday May 20th
One of the best ways to get your fruits and vegetables is to mix them into a wonderfully tasting smoothie! Even kids love the taste of a well-made shake. Your challenge today is an easy one. Mix up your favorite veggies, throw in some tasty fruit, use a little ice, water or milk and use a smoothie as a meal or a snack. Your body will love the extra nutrients and your taste buds will thank you !
*Submit a picture of your favorite smoothie and include the ingredients in the description!*
Tuesday May 19th
We truly believe that there is nothing more important than family! And while it has been difficult lately to exercise with your ABC Fitness Family, this day is about challenging you to share the fun that you have with your family at home. Whether it is with a good meal, playing games, watching TV or exercising together, share a picture of you and your family doing what you do. By doing so, you’ll spread some of your own family love to the rest of us! We can’t wait to see you and your family in action!
*Submit a picture of you and your family having fun!*
Monday May 18th
ABra-cadABra! POOF!! What…? No six-pack abs? Unfortunately, it’s not that easy. A six-pack of Ab’s take work – A lot of work. But you can do it. You just need to develop the right habits of exercise and nutrition. Think of it this way. Do the crunches and the planks to build the muscle and then eat the right foods to unveil your masterpiece! Today’s challenge is in building the muscle. Do SIX reps of SIX different kinds of abdominal work today. This will be the start and if you do it often enough with the right type of diet, you’ll have a six-pack to show off!
*Submit a picture of you and your favorite AB’s exercise!*
Friday May 15th
You guys and gals will be good at this one – It’s weights day! You do this all the time. It doesn’t matter if you lift, swing, carry, press, curl, push or pull, using weights will strengthen muscle and tone your body. It will burn calories and make you look like a superhero! Today’s challenge is one that starts on Friday and lasts all weekend. Take Stephanie’s class on Friday and then pull up one of the other recorded workouts and get one in on your own Saturday or Sunday. Your body will love you for it!
*Submit a picture of you after your weekend workout!*
Thursday May 14th
Include your Pets
You may or may not know this, but Angel loves her dogs, so she made sure we had a badge that would relate to them. If you have a four-legged friend, this will be the perfect day to take them for a walk, scamper with them around the house or tease them with their favorite toy. I’m not sure what you should do if you have a fish, parakeet, turtle or bearded dragon, but since you have one, you must know what they like!
*Submit a picture of you and your pet!*
Wednesday May 13th
Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. When you sleep, your heart beats slower in order for the body to repair itself, you produce antibodies and immune cells to keep you healthy, and your brain repairs its cells for better cognitive function. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more. Your challenge tonight is to go to bed early and get a good 8-9 hours of sleep. Your body will thank you!
*Submit a picture of your clock showing what time you went to sleep!*
Tuesday May 12th
You know… Fruits have the upper hand on many other healthy foods.. THEY TASTE GOOD! Not only that, but the nutrients in fruit are vital for health and maintenance of your body. Fruits act as cleansers for your body, give you energy and supply a vast array of vitamins, minerals and antioxidants that promote good health. And did I mention.. THEY TASTE GOOD! Today’s challenge is to load up on your favorite fruits. Get in three servings today. Have some for breakfast, lunch and dinner. You can probably sneak more in for dessert! Not even veggies can do that!
*Submit a picture of you eating your favorite fruit!*
Monday May 11th
We’re going to kick-off Week 2 with a fitness staple! People have been doing push-ups for thousands of years and there aren’t many exercises better for you to do on your own. By exercising large groups of muscles on your arms, abdomen, and back, the push-up is a great full body exercise that will successfully tone and improve the strength of your upper body. Today’s challenge is to complete 80 push-ups. You can do them in any increments throughout the day. Let’s do this !!
*Submit a picture of you and your best push-up!*
Friday May 8th
Okay.. before you get too excited, no, this is not a swimming challenge. Unless you are like me and swallow a lot of water when you’re swimming. All kidding aside – the truth is, water is the key to life and you need to drink it. Drinking water has so many benefits, that I can’t list them all here. Suffice it to say, drink more water and you’ll be stronger, prettier, smarter and healthier! Today’s challenge is to drink water only. Whether it is all day or 9-5, put away the coffee and soda and stick to water today!
*Submit a picture of you drinking the good stuff!*
Thursday May 7th
Take a Hike
No.. really.. Go Take a Hike! Today is going to be beautiful outside. Get out there and walk. And don’t just take the same old loop down the cul-de-sac on the flat sidewalk by the neighbor’s house. Portland is filled with trails that will exhilarate all of your senses. See the view from atop a hill, smell the trees, hear the birds, feel the rocks beneath your feet. Don’t taste anything – that would be silly. Now get out there – Go explore everything that Mother Nature has to offer!
*Submit a picture of you out on the trail!*
Wednesday May 6th
Who doesn’t love a good stretch in the morning! However, stretching is so good for you that you shouldn’t limit it to just when you roll out of bed. Regular stretching increases circulation, improves flexibility, promotes range of motion and actually reduces stress. Today’s challenge is to stretch yourself (see the pun) and join the online Yoga workout with Angel. If you can’t make it, use one of the recorded workouts that are available. Whatever you choose, make sure you stretch!
*Submit a picture of you in your favorite stretch!*
Tuesday May 5th
Veggie’s X 3
Everyone knows the importance of eating your Veggies! Vegetables are an important protective food and highly beneficial for the maintenance of health and prevention of disease. They contain valuable food ingredients which can be successfully utilized to build up and repair the body. Today’s challenge is to eat one serving of Veggies in your three daily meals or eat three servings of Veggies in one of your daily meals. Feel free to eat more if you can!
*Submit a picture of you eating your favorite Veggies!*
Monday May 4th
The PLANK is an exercise that involves your core muscles, improving your strength, balance and endurance. When done properly, you straighten your entire body and maintain it rigidly like a PLANK of wood. Our first challenge is to perform ten minutes of a PLANK in 10 one-minute increments throughout the day. You could do one increment every hour or two every hour, etc.. until you have completed 10 minutes total.
*Submit just one picture of your final plank*
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Fast, Affordable, Healthy Breakfast ideas! Free
We are offering a FREE 1 hour demonstration on how to create healthy, fast, affordable breakfast ideas that will help you spend less time in the kitchen and more time doing what you love inside or outside your home! This is an educational 1 hour class done by Life Changing Dinners based out of Tigard, Oregon. Come prepared to be WOW’d with how easy eating vegetables can be for BREAKFAST and not just thrown in a smoothie!
Invite your friends and leave knowing you did something great for your body!
Easing Out of Anxiety
October 4th 7:00-8:30 PM
Join us for this special event with the founder of Jiva Journeys Yoga Adventures. This 90 minute Mindfulness Workshop will help explain anxiety and give you tools to conquer the stress that comes with it.
The workshop is free for ABC members and only $35 for guests.
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