You’ve stuck with it and now it’s time for you to enjoy a well-earned exercise reward in celebration of keeping up your physical activity routine. Pick Monday to give yourself the gift of self-care.
It’s time for reflection. Take a moment to contemplate how far you’ve come in your fitness journey. Have you gotten stronger, made and achieved fitness goals, achieved a healthy weight, or done all four? It’s definitely time for an exercise reward – so treat yourself with some modest and affordable indulgences today!
When you take good care of yourself, you nourish your body and soul. Here are some low-cost fitness reward ideas to help you get started:
Bubbles Galore! – Take a nice hot bath and mix it up with some fun bubbles.
Visit a Museum – Exercise your mind! Take in some ancient history or modern art.
Restorative Yoga – Take twenty minutes and stretch it all out.
All Hands on Deck – Book a massage to relax your hard-working muscles.
Exercise rewards in the form of self-care are a great way to thank yourself for all of the hard work you do. Use Monday as a way of acknowledging your accomplishments and being grateful for all that you’ve been able to achieve.
There’s nothing like a little friendly competition to bring the family closer. So why not turn your plain-old, ordinary exercises into a family fitness challenge.
Experts recommend individuals spend at least 150 minutes per week exercising or being active, so we’ve compiled a list of exercises that can easily be converted into fitness challenges for you and the whole family to do together. Completing one or two of these challenges a week will help you satisfy that weekly workout requirement. Group challenges inevitably motivate you to push yourself a harder, and they can even help you squeeze out an extra rep (or two or three).
The cherry on top is that these fitness challenges don’t require any hardcore workout equipment; all you need is maybe a few chairs, some floor space, and a few willing participants. Below are five of our favorite:
Mountain Climbers:
Begin in plank position, hands under your shoulders, arms straight, head looking forward. Keeping your back straight, bring one knee to your chest, then back to plank. Repeat with the other leg, increasing speed as you go. See who can last the longest!
Jabs:
A great way to get out frustration and pent up energy, jabs are a good workout for even the most devout pacifist. To start, get into a “fighting stance” — abs tight, hands in fists guarding your chin, shoulders relaxed, hips should-width apart. On an exhale, punch straight with one arm without locking the elbow. Return to starting position and repeat. Who will get tired first?
Bicycle Crunches:
This one will have everyone feeling the burn. Tighten up those abs with this grueling bicycle crunch challenge. Lie on your back with your feet on the floor, knees bent, hands behind your ears. Press your lower back into the floor, engage your abs, and lift you head, shoulders and upper back. At the same time, twist to bring your right elbow to your left knee while simultaneously straightening your right leg. It’s like peddling a bike… only worse. First to 100 crunches wins!
Monday Mile:
Who will reach the finish line first? Speed walk, jog, run — it doesn’t matter how your family chooses to complete the task. Map out a cool trail through town or some other more rural paths. Along with your weekly Monday Mile, look for any charity walks or runs raising money for a cause that you and your family support.
Push-Up and Rotation:
If misery loves company, you’ll want the whole family here for this one. The push-up and rotation targets your abs, triceps, upper back, chest, and shoulders, making it a complete upper-body and core workout. Begin in a push-up position with your body off the floor. After one push-up, twist your body to the right and raise your right arm to the ceiling, into a side plank. Return to start and repeat on the other side. Set a timer for three minutes – who can do the most?
Happy National Farmers Market Week! This dedicated week offers us the opportunity to shine a spotlight on the unsung heroes of local food networks – our beloved farmers markets. Did you know that Community Farmers Markets hosts two markets in Decatur?
The Decatur Farmers Market takes place every Wednesday from 4-7pm at the First Baptist Church Decatur on Clairemont (308 Clairemont Ave Decatur, GA 30030), running from March 29 to November 15. Meanwhile, the Oakhurst Farmers Market takes center stage every Saturday from 9am-1pm at Sceptre Brewing Arts in Decatur (630 East Lake Drive, Decatur, GA 30030), operating from January 7 to December 16. The markets match all SNAP purchases with double the money for fruits and vegetables. To learn more about Community Farmers Markets, visit their website at cfmatl.org.
As we celebrate the 24th annual event from August 6th to 12th, 2023, it’s time to recognize and honor the pivotal role that farmers markets play in shaping our nation’s food system. Serving as vibrant conduits between growers and consumers, these markets are the epicenter of community nourishment and well-being. As we celebrate this special week, we delve into the ways in which farmers markets champion the seven dimensions of well-being, aligning perfectly with NRPA’s vision of Community Wellness Hubs.
Cultural
Farmers markets become cultural melting pots, embracing diversity through multilingual marketing materials and interpreter assistance.
An array of culturally diverse foods and products grace market stalls, connecting communities to their roots.
Economic
Farmers markets emerge as launchpads for small businesses and budding entrepreneurs, nurturing their growth and success.
The ethos of producer-only markets resonates, funneling financial support back into the local economy.
Acceptance of nutrition assistance programs like SNAP, WIC, and EBT matching programs enhances accessibility to fresh, local produce.
Emotional
Vibrant and lively atmospheres at markets are crafted through live music, food trucks, and a channel for feedback, creating safe havens for visitors.
Markets evolve into artistic hubs, showcasing talents through artist displays and community art activities.
Intergenerational bonds form between producers and customers, nurturing a sense of belonging.
Environmental
Markets step outdoors, reuniting communities with nature and fostering an appreciation for locally sourced sustenance.
Vendors champion sustainability by offering reusable packaging from renewable sources.
Shoppers become educated about regional foods and their seasonal availability, nurturing a deeper connection with their environment.
Environmental awareness thrives through initiatives like composting, and environmental health education.
Intellectual
Farmers markets evolve into classrooms, offering cooking demonstrations, nutrition education, and artisanal workshops.
Knowledge transfer between seasoned and novice farmers cultivates a cycle of continuous learning.
Local schools contribute to educational programming, introducing STEM activities and interactive demonstrations.
Physical
Lively markets facilitate physical well-being through Zumba, fitness demos, yoga sessions, and invigorating park walks.
Shoppers receive a bounty of healthy recipes, complementing the nutrient-rich fresh produce available.
Strategic health care partnerships bring wellness resources to the market encouraging healthy choices.
Social
Markets evolve into communal spaces where shoppers gather for shared meals, evening concerts, and entertainment.
Walking and running clubs find a home at markets, fostering camaraderie and physical activity.
Markets serve as the backdrop for various community events, encouraging visitors to connect with social programs and fellow attendees.
Farmers markets are catalysts for transformative change. They reshape our interactions with food, amplify our sense of community, and fuel our drive for sustainability. Across the United States, farmers markets are redefining their role, transcending the boundaries of mere transactional spaces and embracing their identities as community catalysts. These markets thrive through the commitment of dedicated individuals and teams who tirelessly work behind the scenes, weaving connections, fostering partnerships, and curating spaces of nourishment and exchange.
Championing Equitable Spaces
The evolution of farmers markets also signifies a cultural shift. Efforts are underway to enhance equity within the farmers market landscape, ensuring that these spaces mirror the communities they serve. Market operators and community organizers are steering the course towards inclusivity, striving to create safe, inviting, and accessible havens for all.
Our Farmers Market Journey
This National Farmers Market Week, we invite you to join us in celebrating the profound impact of farmers markets on our lives and our communities. Let’s reflect on the changes we’ve experienced – from embracing seasonal eating to fostering economic vitality in our neighborhoods. Together, we’re building a future where farmers markets stand not only as hubs of nourishment but also as epicenters of transformation, unity, and well-being.
Warming up and cooling down are two important components of every fitness routine, but how can you use them to improve the quality of your workout?
Benefits of a Warmup
Although there’s no strict definition for what constitutes a “warmup,” the basic idea is doing an activity or exercise at a slower pace to help prepare the body for more intense aerobic workout.A warmup gradually engages your cardiovascular system, which raises your body temperature and increases blood flow to the muscles. This improves the elasticity (the stretchiness of muscle tissue) and can help reduce muscle tightness, pain, and risk of injury.A warmup can also be an exercise in itself. Stretching during or immediately after your warmup can improve your flexibility in both the long and short term. Just remember to stretch after you’ve done a short aerobic exercise to get the blood flowing to your muscles.Properly warming up before a workout can also benefit your mental state. If you start your fitness routine with heavy weights or a strenuous aerobic fitness routine, you’re more likely to be discouraged. Starting slowly and easing yourself into your exercises gradually prepares you for a full and effective workout.
Benefits of a Cooldown
After you finishing a workout, a 10-minute cooldown allows body temperature, heart rate, and blood pressure to return to their normal levels. Stopping an intense exercise abruptly without a cool down can possibly lead to dizziness or even fainting.Cooldown exercises, like stretching, walking, foam rolling, and deep breathing, can help lower your risk of injury and reduce stress to the heart and other muscles.If you’re looking to incorporate more stretching into your workout routine, try starting with some beginner yoga poses. Stretching helps improve your flexibility as well as range of motion around the joints, while also benefitting balance and bone health. This Monday, take a few extra minutes before and after your workout to fit in a warmup and cooldown.
If you’re just starting with a new strength-training regimen or trying to maintain a healthy weight, the last thing you want to think about is spending money on heavy weights and elaborate machinery. Exercise equipment can be expensive, cumbersome, and bulky, which is why it often ends up covered in cobwebs rather than sweat. But you don’t need a treadmill, weights, or a squat rack to build muscle at home; with a little creativity, you can fashion a number of household items into fitness gear.
If you want to recreate the feeling of free weights, look no further than your kitchen or pantry. Cans of soups or beans typically weigh 1 – 2 pounds; they are also the right shape to fit snuggly in the palm of your hand, making them perfect for bicep curls and tricep extensions. The next door to explore is that of your refrigerator. A quart of liquid (juice, milk, water, etc.) weighs approximately 4 – 5 pounds (you can step up the weight by using a gallon jug, which weighs closer to 8 pounds). These bottles are easy to grip, which is why they’re useful for exercises that engage a number of muscle groups like body squats, lunges, or shoulder presses.
For a workout that strengthens your core, grab a couple of hand towels. Yes, you read correctly. By placing a towel under each foot, you can do a number of different abdominal exercises — mountain climbers, knee tucks, and feet pikes — more effectively. This Monday, change up your workout by engineering your own equipment.
Get ready to shoot some hoops and unleash your basketball skills! Starting this Saturday, July 8th.
1️⃣ Family Open Gym: 🗓️ Every Saturday ⏰ 10:00 am – 1:00 pm Bring the whole family for a fun-filled basketball experience. It’s a perfect opportunity to bond, stay active, and enjoy quality time together on the court!
2️⃣ Teen Open Gym (13-17): 🗓️ Every other Saturday, starting July 8th ⏰ 2:00 pm – 4:00 pm Calling all teens aged 13-17! Show off your skills & compete with friends!
3️⃣ Adult Open Gym (18+): 🗓️ Every other Saturday, starting July 15th ⏰ 2:00 pm – 4:00 pm Attention adults (18+), it’s time to dust off those basketball shoes and join us for a friendly co-ed game.
Happy International Day of Yoga and Summer Solstice!
For International Yoga Day, people around the world are all set to take out their yoga mats and start exercising, but they might not be aware that yoga goes back centuries. Yoga is considered to be an ancient practice that originated 5,000 years ago in India. Yoga was developed as a way to interconnect the mind, body and soul to step closer into enlightenment. As the practice became popular in the west, it became popularized as an exercise and relaxation method, with claims to help the body’s general well-being, alleviate physical injuries and chronic pain.
The idea of International Yoga Day was first proposed by Prime Minister Narendra Modi on September 27, 2014, during his speech at the UN General Assembly, where a resolution to establish June 21 as International Yoga Day was introduced by India’s Ambassador, Asoke Kumar Mukerji.
The date of June 21 was chosen as it is the Summer Solstice, the day where there is the most sun out of every other day of the year.
You can join Yoga with Cheryl at the Decatur Rec Center, Tuesdays for Slow Flow Yoga and Thursdays for Deep Stretch Yoga. Both classes start at 10 a.m., sign up for the month or just drop in when you can! Sign up through CommunityPass or stop by the front desk at DRC.
Physical activity comes with psychological and physiological benefits that can help improve mood and manage stress.
All forms of exercise — from walking and jogging to yoga and weight lifting — can help reduce feelings of anxiety and stress. Plus, many forms of movement are free, accessible to all individuals, and doesn’t come with any unpleasant side effects (when done properly).
Both high- and low-intensity workouts offer physiological benefits by triggering a series of chemicals events that help improve brain function and regulate mood. That means, regardless of your current level of physical fitness, there are plenty of exercises and movements you can practice — anytime or anywhere — to help relieve stress.
But how much physical activity is necessary to start feeling the benefits? The Mayo Clinic suggests doing 30 minutes of exercise a day for three to five days a week, but don’t feel like you have to get it all done in one session.
Beginning this Monday, try to record 150 minutes of physical activity per week by using our list of small steps to get you moving. Because getting active doesn’t have to be a workout.
Tai chi is a Chinese discipline that brings together the mind, body, and spirit to strengthen your physical and mental resolve. The basic principles of tai chi involve integrating the mind and body, controlling movements and breathing, and generating internal energy.
Did you know that Decatur Parks & Rec offers a variety of Tai chi and Qigong classes? Check them out here: taichi4lifecoop.org
So how can you use this ancient practice to get moving on Monday? A 45-minute session of tai chi might not leave you covered in sweat, but regularly practicing a variety of poses can strengthen the lower- and upper-body, improve flexibility, balance, and aerobic conditioning, and quiet unruly thoughts.
Similar to introductory yoga poses, tai chi movements are simple to execute and low-impact, making them easier on the joints and muscles and generally safe for any fitness level. Even people with certain health conditions can practice by making modifications if needed.
Tai chi can be practiced from the comfort of your bedroom or living room, but before giving it a try search online for videos with experienced instructors who can explain the movements and methods. These movements may not be appropriate for all fitness levels, so remember to start slow. If you have concerns or a history of injury, please first check with your doctor to discuss the appropriate course of action.
Gael Doyle
Greg White
saraeholmes
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