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June is National Men’s Health Month! In honor of this important month, our local fitness blogger, Ryan Bate, has come up with a special set of challenges and tips for both men and women. After all, everyday should be dedicated to ones health and wellness.
Health and Wellness is not just about exercising, it is the whole picture. This challenge will help you to make life saving lifestyle changes…good luck!
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| Sun | Mon | Tue | Wed | Thu | Fri | Sat |
| 1
Start with 3 Burpees on Day 1 and add one every day! Click the link above for two ways to do a burpee. 3 Burpees |
2
Click the link for 10 of our favorites. 4 Burpees |
3
Stay Hydrated by making your own Hydration Drink! 5 Burpees |
4
Try Substituting Dairy With the Non-Dairy Substitutes. 6 Burpees |
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| 5
Drink Warm Lemon Water Every Morning to Flush Toxins! 7 Burpees |
6
Go Green! Add these greens to your daily life! 8 Burpees |
7 Now that you have mastered the Burpee…add in Push-Ups! Start with 3 and add 1 per day. Adjust to your ability. Here is how to do a proper Push-UP! 9 Burpees 3 Push-Ups |
8
Walk it out! Carve out a 15-30 minute time in your day to walk…at least 3-5 times/week. 10 Burpees 4 Push-Ups |
9
Regain Control of Your Thoughts…Create Actions! 11 Burpees 5 Push-Ups |
10
Are you too busy? Check your schedule and reweigh your priorities. 12 Burpees 6 Push-Ups |
11
Try Something New…How About a Vegan Dish? 13 Burpees 7 Push-Ups |
| 12
Now you are doing Burpees, Push-Ups and moving…add in some Squats! Here is how to have proper form. Start with 3 and add 1 per day. 14 Burpees 8 Push-ups 3 Squats
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13
Be Sure to Stretch! Here is a great Hip Flexor Stretch. 15 Burpees 9 Push-Ups 4 Squats |
14
16 Burpees 10 Push-Ups 5 Squats
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15
Drink Pickle Juice…Here is why! 17 Burpees 11 Push-Ups 6 Squats |
16
Sit-Up, get that core strong! Here is the proper technique. Start with 5 and add 2 each day! 18 Burpees 12 Push-Ups 7 Squats 5 Sit-Ups |
17
Put Your Goals on Paper! Make a goal, make a plan…write it down! 19 Burpees 13 Push-Ups 8 Squats 7 Sit-Ups |
18
Take the Reverse Crunch Challenge! And then complete: 20 Burpees 14 Push-Ups 9 Squats 9 Sit-Ups |
| 19
Reflect…if you have been taking this challenge all along…take a look at the changes you have made! 21 Burpees 15 Push-Ups 10 Squats 11 Sit-Ups |
20
Make Stretching Part of Your Everyday! 22 Burpees 16 Push-Ups 11 Squats 13 Sit-Ups |
21
And then… 23 Burpees 17 Push-Ups 12 Squats 15 Sit-Ups |
22
24 Burpees 18 Push-Ups 13 Squats 17 Sit-Ups |
23
25 Burpees 19 Push-Ups 14 Squats 19 Sit-Ups |
24
Plank! Start with a 10 Second Plank Hold and Add 10 Seconds Each Day! 26 Burpees 20 Push-Ups 15 Squats 21 Sit-Ups 10 Second Plank |
25
Sleep…be sure that you are getting the right amount of sleep each night. Here is why… 27 Burpees 21 Push-Ups 16 Squats 23 Sit-Ups 20 Second Plank |
| 26
Eliminate Added Sugar…Here is why and how! 27 Burpees 22 Push-Ups 17 Squats 25 Sit-Ups 30 Second Plank |
27
Are You Drinking Enough Water? Check Here 28 Burpees 23 Push-Ups 18 Squats 27 Sit-Ups 40 Second Plank |
28
Keep the Smoothies Going…here are some great green smoothies! 29 Burpees 24 Push-Ups 19 Squats 29 Sit-Ups 50 Second Plank |
29
Make Time for You! Be sure you have time each day for yourself…here is why. 30 Burpees 25 Push-Ups 20 Squats 31 Sit-Ups 60 Second Plank |
30
Celebrate! You have accomplished a 30 day challenge…imagine all the possibilities! Keep on challenging yourself and celebrating your successes! 31 Burpees 26 Push-Ups 21 Squats 33 Sit-Ups 70 Second Plank |
Notes: Great Work! Take these tips and challenges and include them in your everyday! Cheers to your health and wellness. | |
June 2016
Ryan and Danielle Bate are our local fitness bloggers. They also own and operate South County Adventure Boot Camp…learn more here!
