These challenges can help you build confidence, reduce stress, entice you to exercise consistently, or maybe even lose weight. You got this!
30 Day Fitness Challenge
Of all the items you take care of, your smartphone is pretty high on your list of priorities — because it’s home to your email, your connection with friends and family, your entertainment for long supermarket lines, your countless feeds, and frankly, everything else. . While you’re on your phone looking at the best health and fitness apps, here’s another one: the simply named 30 Day Fitness Challenge app is a free way to stick to an “exercise every day” goal. much easier. Depending on whether you want to strengthen your entire body or focus on glutes, arms or abs, you can select a program that suits your needs. New to sports? Do not worry! This program offers easy, intermediate and hard levels as well as practical instruction. While each workout usually takes less than 15 minutes, it’s enough to motivate you to hit the gym and do a longer sweat session.
Staying physically active is essential for health. The Mayo Clinic recommends 150 minutes of fitness per week, but what you consume is just as important, if not more important. The problem many people face is identifying their specific weaknesses in their eating habits. Whole30 is a program that contains no dairy, gluten, soy, legumes, alcohol and sugar for 30 days. It’s a little tricky to follow because so many foods have hidden ingredients, but once you’ve completed the 30 days, gradually add these foods back in to see how your body reacts. Armed with this information, you can shape your meal plans to avoid dairy if it makes you feel bloated, gluten if it doesn’t sit well on your stomach, or any other food that’s giving you trouble.
Whole30 says no-no to dairy, so here are some alternatives.
Believe it or not, going a little over can actually be a game-changer for your physical and mental health. A 2014 study published in Psychoneuroendocrinology and conducted at Carnegie Mellon University, found that 25 minutes of meditation for three days in a row seemed to have an effect on stress levels. Numerous apps, such as Headspace and Calm, offer challenges to keep you inspired to incorporate meditation into your routine. Even if you can’t squeeze for 25 minutes a day, consider doing a meditation practice before bed to help you sleep better and reduce stress.
Here are some ways to sneak some meditation into your life.
Pinterest focused challenges
If you’re a new parent or a super-busy professional, or if logging sessions at the gym isn’t your style, an at-home fitness challenge may be the way to go. If you search Pinterest, you’ll find plenty of targeted challenges that will help you plank longer, go deeper into your squats, build some awesome abs or improve glute lift in your favorite denim. Many of these challenges are created by trainers and take no more than 10 minutes of your day. In fact, it can inspire you to try other fitness methods when your calendar is empty. This resistance band workout will work your entire body.
While not technically challenging per se, Aaptiv is a smart choice for a seasoned sports enthusiast who already knows how to burpees, mountain climb, high knees and jab, cross, hook and uppercut. With a variety of workouts and fitness levels, this audio-only instruction is a smart way to stay focused and perfect your form. Consider encouraging a few friends to sign up for a membership so you can work out together from your respective homes, or at the very least hold each other accountable for squeezing in at least half an hour a day.
Can you pass these daily fitness tests?
Kayla Itsines Challenge
Roman Stetsyk/ShutterstockFamous Australian fitness Instagrammer Kayla Itsines wants you to get in shape. What started as a social media account has grown into a wide variety of workout plans, including the original BBG program, with workouts, meal recommendations, and other helpful tips. With very little equipment, you can complete all of Itsines’ workouts and potentially see changes in a few weeks. It’s ideal for travelers or a fitness novice who’s ready to get serious. Just watch out for these exercise moves that really work against you.
If 30 days feels a bit overwhelming, why not adopt a leap year mentality and go for 28 instead? FitGirls Guide, which also became popular thanks to Instagram, is a 28-day Jumpstart program with all the tools you need to transform your lifestyle. In addition to a complete workout plan that requires no equipment, FitGirls also provides a meal plan that can be adapted to any diet, whether you’re gluten-free, vegan, or vegetarian. If your friends aren’t up for the adventure, don’t worry: There’s a huge community behind FitGirls, so you’ll always have some online support if you need a push. With your real friends, try these fun social activities that double as workouts.
After the countless holiday parties and New Year’s celebrations, your liver is actually begging for a break. In addition to causing severe headaches and dehydration, excessive drinking can pack on the pounds. Since most alcohol is high in sugar and difficult for your body to break down, drinking it the normal way can add more to your waistline. A 30-day to-the-point challenge is dry January, where you don’t have to drink vino, beer, or cocktails until February. While it might be a little awkward in social settings, challenge yourself to grab a lime soda and be the designated driver — and ahem, Instagram photographer — for the evening. If you’re the bartender, try making these delicious mocktails.
Especially if you work from home, argue with kids 24/7, or travel for work, online workouts make squeezing exercise less stressful. If you’re bored of sifting through countless YouTube videos to find one that’s really effective, consider a Daily Burn membership. You’ll get specialized training plans based on your goals, the option to purchase fitness equipment, including a heart rate monitor to ensure you’re exerting your maximum effort, and other features, as well as a live workout every morning. Make it your goal to make it a full month, and your mindset — and your bum! – kick into a healthy gear. Check out the secrets of women who exercise every day.