30 minutes is the new marathon: the inphyusion 30-day movement challenge
i love movement and being active and i’ve always loved movement and being active. as a child, my mom found me more than once trying to sleep in my swimming suit so that i wouldn’t miss a moment of swim time fussing with my suit the next morning. as if i wouldn’t wake up well before the opportunity to swim began. when i made the leap from my elementary and junior high soccer and basketball teams to my high school squads, i was so excited we were able to practice five days a week instead of the two we had previously been practicing. my only complaint at that point was we practiced for two hours instead of four or more. i was the geek that wanted to run drills and scrimmage all day long. by the time i was playing college basketball my teammates referred to me as the energizer bunny because i required very little sleep and had an abundance of energy. always.
exercise is not only
walking, running, swimming and biking
or football, basketball and soccer
but it is also
pilates, zumba and barre class
practicing yoga, tai chi and other mind body practices
exercise and movement take various forms for different people
by the end of college, i had begun running more and hiking, snowboarding and cross-country skiing, trail running and also mountain biking. then not long after college i moved west to colorado and montana where i warmed up to alpine skiing, started snowshoeing, kayaking, rock climbing, stand up paddle boarding and biking real mountains. if you can name it i have probably tried it with varying levels of success and failure, but have always had serious amounts of fun. movement takes so many different forms!
these days i have matured enough to appreciate a strong restful nights sleep on the regular (more on that some other time) as another pillar of my optimal health routine. i have now turned my extra energy towards inspiring others to get moving in their own lives! we all know movement and exercise are good for us but do we know why?
exercise not only
improves your balance, posture and coordination, it lessens fatigue therefore increasing energy and endurance
it keeps your body and brain fit and able, sharpening your memory, lifting your mood and boosting your immune system
it reduces stress and anxiety while improving sleeping patterns and boosting productivity
it can also
lowers the risk of high blood pressure and osteoporosis, strengthens the heart and boosts overall mental health
over the years i have been involved in many conversations with health clients, bodywork clients and yoga students who fear they need to log long arduous hours of physical activity in order to reap the health benefits but the truth is 30 minutes per day is sufficient. and consistency is the secret. just do it as i believe some athletic company once said. just get up, get out and do it. every. single. day.
my nike’s have taken me all over and we still have a lot of ground to cover. i challenge you and yours to do the same. the 30-day inphyusion movement challenge is open to all and invites you to get yourself moving for at least 30 minutes for 30 consecutive days. it is absolutely ok to move more than 30 minutes, however extra minutes do not carry over to the next day. they are not extra credit, merely additional health.
mark each circle as you complete the adventure of the day and you will quickly see your days of activity pile up.
peter drucker said ‘what gets measured gets improved’ meaning you cannot improve something you do not track. the 30-day movement challenge is set up in a way that offers an achievable goal and allows you to see your progress while monitoring your consistency. inherently tracking your goal. the challenge is beneficial if you already have a fitness program in place and it will be beneficial if you are only beginning to step foot into the fitness realm.
share the adventures of your 30-day movement challenge on facebook, instagram or twitter using #inphyusion30. see what others are doing to complete their challenge and inspire your friends through sharing your own updates and photos. if you wish tag inphyusion too, i’d love to keep up with your adventures and cheer you on. and be sure to invite your friends, family and colleagues to join the challenge with you as i am eager to share the gift of improved health with anyone willing to make the time!
tips for a successful 30-day inphyusion movement challenge experience:
join with friends, family, officemates as source of inspiration and motivation
place your challenge sheet where you will see it daily
schedule the time in your calendar daily as though it were a meeting
break the 30 minutes in to 3-10 minute spots throughout the day
find and schedule activities you enjoy
set an alarm and label it: get moving!
play tunes to motivate you, monthly i update spotify with a new playlist
or simply comment below with your success stories and what fueled or challenged you through the challenge
upon completion of the challenge you will be rewarded a breakthrough session which is valued at $90. the breakthrough session is a 50-minute coaching session with a health and wellness expert.
once you’ve completed the challenge be sure to book your breakthrough session. and you can do that here.
return monthly to download the form (inphyusion_movement_challenge) and return to the challenge over and over, however, the breakthrough session only applies to one completed worksheet.
the breakthrough session will address an area of concern or any questions you have regarding your present health and wellness. during the conversation you will receive valuable answers to your questions with immediate feedback and following the session you will receive a summary of the session along with three suggestions or recommendations for you to move forward with.
a breakthrough session is meant to ignite and inspire you towards action, helping you make moves towards the healthiest, happiest version of you.
download your form here: inphyusion_movement_challenge