New Year’s Vitality Challenge

Join our clients, staff, and Vitality Coach Lori Jorgenson for another wellbeing challenge! This is the time of year many of us make ambitious new year’s resolutions only to find ourselves overwhelmed and in suffering when we carry them out.  At The Taylor Group we’ve found that gentler approaches based on a clear intention are more effective in sustaining vitality over the long haul. We have created a new 2-week Challenge to support you in launching the year with mix of morning practices and consistent movement. We’ve found this approach much more effective in building a foundation of overall well-being that you can build on through the whole year.

 

The goal for this challenge is to incorporate simple practices into your day to build momentum for a healthy 2021.  It will go from Monday, January 11 to Sunday January 24, 2021.  It is based around putting in place AM practices that build presence and awareness, along with a range of consistent movement practices each day, tailored to your bandwidth and starting fitness level. Email us at info@taylorgroup.com  for details on how to participate.  Prizes will be given to those with the most consistency!

 

AM PRACTICES

 

Having a morning routine and practices are incredibly powerful as they set the tone for the rest of the day.  It can help sync up your mind, body, heart and spirit to enter the day with higher levels of energy and productivity as well as provide self-care.  Below are some morning practices that peak performers of various professions, sports and arts implement.  Pick a total of two for yourself or create one of your own to implement daily during the challenge.

 

  1. Breathe in gratitude for someone or something
  2. Drink 20 ounces of water
  3. Read empowering affirmations
  4. Meditate
  5. Avoid checking your smartphone or computer for 30-60 minutes
  6. Exercise/Workout
  7. Read a book

 

FIT IN YOUR FITNESS

 

Exercise and movement is essential for our well-being, regardless of the duration.  The key is to incorporate exercise into your day on a regular basis.   The following are routines of various lengths to support your aerobic endurance.  Regardless of the window of time you have, put them into practice at least 5 times per week.

 

10 minutes:
  • Light warm up – walk 2 minutes OR
    • March 30 sec. + 5 light squats x 2-3

 

  • Indoor Conditioning, 7 minutes
    • Jumping jacks OR Jump rope 30 seconds
    • Squats X 10 or 30 seconds
    • March 30 seconds
    • Repeat

 

  • OR Outdoor Conditioning, 7 minutes
    • Walk 2 minutes
    • Squat X 10
    • Repeat

 

  • Light Walk to bring heart rate down to light effort and Stretches

 

20 minutes:
  • Light warm up – walk 2 minutes OR
    • March 30 sec. + 5 light squats x 2-3

 

  • Indoor Conditioning, 10-12 minutes
    • Jumping jacks X 10 OR Jump rope 30 seconds
    • Squats X 10
    • March 30 seconds
    • Repeat

 

  • OR Outdoor Conditioning, 10-12 minutes
    • Walk 2 minutes
    • Squat X 10
    • Repeat

 

  • Light Walk to bring heart rate down to light effort

 

  • Core Circuit, 1 set:
    • Plank, 30 seconds
    • Bridge, 30 seconds hold
    • Bird dog, 5-8 each side

 

 

30 minutes:
  • Same as 20 minutes above, adding 5 minutes to the conditioning and 2 sets on the core circuit

 

Key Guidelines for Safe Physical Activity per the American College of Sports Medicine: ƒ

  • Understand the risks, yet be confident that physical activity can be safe for almost everyone. ƒ 
  • Choose types of physical activity that are appropriate for their current fitness level and health goals, because some activities are safer than others. ƒ 
  • Increase physical activity gradually over time to meet key guidelines or health goals. Inactive people should “start low and go slow” by starting with lower intensity activities and gradually increasing how often and how long activities are done. ƒ 
  • Protect themselves by using appropriate gear and sports equipment, choosing safe environments, following rules and policies, and making sensible choices about when, where, and how to be active. ƒ 
  • Be under the care of a health care provider if they have chronic conditions or symptoms. People with chronic conditions and symptoms can consult a health care professional or physical activity specialist about the types and amounts of activity appropriate for them.