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Week 4: 5K Fitness Challenge |
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WEEK 4: Stay Positive!
Happy Labor Day! We hope you get to enjoy a nice day off.
This week is about making small lifestyle changes that can have a positive effect on our health. We'll learn to cultivate happiness, embrace moderation, and eat intuitively. We've also gathered some summertime food safety tips and have details about Cool Zones to help you beat the heat.
Thanks for keeping up with us!
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This Week's Fitness Challenges |
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Day 22: REST
Day 23-24: Add 2.5 miles or +5500 steps to your baseline routine. This is the equivalent of walking about 50 minutes or jogging about 30 minutes.
Day 25: BOOST - Add 3.0 miles or +6600 steps to your baseline routine. This is the equivalent of walking about 50 minutes or jogging about 36 minutes.
Day 26: REST
Day 27-28: Add 3.0 miles or +6600 steps to your baseline routine. This is the equivalent of walking about 50 minutes or jogging about 36 minutes.
View Full Training Plan
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This Week's Daily Training Tips: |
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Day 22: REST...and celebrate Labor Day! Labor Day pays tribute to the contributions and achievements of American workers. Take today to reflect on all your past achievements, future goals, and hard work!
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Day 23: Cultivate Happiness! It’s no secret that being happy feels good. But did you know that it can also have a positive effect on your health? While finding happiness can be challenging at times, there are several habits that can help you improve your sense of well-being and bring more joy into your life. Learn five ways to cultivate happiness and increase positive emotions.
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Day 24: Quit Tobacco! Smoking or using tobacco products can interfere with your exercise progress and goals. While we know that quitting tobacco can be difficult, Kick It California has been helping people quit smoking for 30 years by offering free, evidence-based coaching sessions. Their Quit Coaches work with you every step of the way and help you create a personalized quit plan based on your needs.
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Day 25: Embrace Moderation! If you're wondering what a healthy plate should look like, My Plate can be a helpful guide. It encourages you to make half your plate fruits and vegetables, vary your protein sources, and make half of the grains you eat whole grains. The benefits of healthy eating add up over time. Remember, small changes matter!
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Day 26: REST...and check out a Cool Zone! If you're looking to escape the hot summer weather, Cool Zones are free, air-conditioned locations, like libraries or community centers, available to anyone trying to cool down. The Cool Zone program was launched out of concern for seniors, persons with disabilities, and those with health issues that could be complicated by the effects of heat. For those unable to leave their home, eligible residents can receive a free fan through the Cool Zone Fan Program.
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Day 27: Use Your Intuition! Sometimes developing a healthy relationship with food can be difficult. Intuitive eating, the evidence-based practice of getting in tune with how your body feels from food, can be helpful. Listening to hunger and satiety cues, addressing emotional eating, and finding a balance between the foods you eat, are all principles of intuitive eating that you can add to your lifestyle. It’s an approach that aims to honor health by listening to the direct messages from your body to meet your physical and psychological needs. Read about the 10 principles of intuitive eating.
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Day 28: Keep Food Cool! Summer is a great time to eat outdoors, but the heat of the sun also comes with risks to food safety. Normally, perishable food can be left out for two hours before it needs to be chilled or thrown out, but when it is hot, food can be left out for only up to an hour. Summer weather can create ideal conditions for the growth of bacteria, so keep your food safe by following these 5 "cool" tips to avoid foodborne illness.
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Helpful Links:
Remember to also follow us on social media @livewellsandiego5K for additional updates and tips!
We want to see you in action! Share a picture with us on social media by making your post public and tagging our page. Be sure to use the hashtag #LiveWellSD5K. We’ll try to include your pic in our stories!
The 5K is September 17 at Waterfront Park
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