Skinny Ms. Presents…30 Day Family Fitness Challenge
If you’re reading this, you and your family are being challenged to incorporate fitness into your lives for at least 30 minutes each day. If you are single and live alone…grab a friend, neighbor or co-worker…and join in. The next 30 days is an opportunity to embark on a life changing journey. Parents are their children’s role models and we are hoping you will set the example and create an atmosphere where fitness activities become routine.
Think outside of the gym and take advantage of your indoor and outdoor surroundings. Show interest when you notice the kids gravitate towards certain fitness activities and encourage them by happily participating. Remember, family fitness does so much more than just help with health and wellness, it also encourages families to grow closer by creating a common bond of getting and staying fit.
Post your ideas for family fitness fun in the comments section below. Will you take the challenge?
Bookmark this page as a healthy living resource. New family fitness activities will be added each week.
Below are suggestions to make the next 31 days—and beyond—a BIG success:
1) This challenge is voluntary. If teens aren’t so willing to participate in the beginning, their interest will be peaked after they see that it can actually be fun.
2) Everyone gets to contribute in what fitness activities to incorporate. Take a vote if an agreement can’t be reached.
3) Keep it positive and never allow anyone to poke fun of some else’s efforts.
4) Create a log of family activities. Here’s an example of what might go in the log:
Date; Activity; Length of Activity; Comments
6) Have fresh fruit and veggies washed and in baggies for enjoying after fitness activities
7) Have a family meeting once a week about how the challenge is going…bring along the activity log for a recap.
8) When the weather is nice, head outside for a family walk…fast walk. Set a goal of how many miles a week you will walk as a family and be sure to write it in your log.
9) Spend at least 30 minutes each day doing some sort of family fitness activity.
10) Purchase toys or equipment related to fitness when buying a gift for a family member.
11) Spend less time watching television, talking on the phone, texting, playing video games or on the computer (unrelated to school or work)…instead spend this time as a family doing some sort of fitness activity.
12) Check out this site for “14 Fun Family Fitness Activities”.
13) Encourage everyone to use the stairs instead of the elevator.
14) Park the car at the far end of the parking lot when shopping. Explain to the children the importance walking has on health.
15) Have a treasure hunt. Hide something valuable, maybe a little money or a lot—whatever you can afford. Make sure everyone get, including parents, get a turn at hunting for a treasure. Remember, it’s not about the value of the treasure, but having fun and exercising. The rules are: while looking for the treasure, everyone has to walk with knees high and arms moving back and forth. Here’s how:
16) Walk the family dog or dogs as a family.
17) Remember, “hot potato” and “potato sack race”? O.K., so it’s a little out dated…but it’s fun and something the whole family can participate in and have a big laugh at the same time. Check this out:
18) What about Musical Chairs? Come on…the whole family can make this a fun fitness activity.
20) Push Ups- start with a round of push ups and track everyone’s progress throughout the month: Push-Ups for Kids.
21) Keep it interesting. Surprise the kids with an outing to explore the local nature trails together. Prepare with a few of these 15 Grab-n-Go Snacks.
22) Train together for a charity walk or run in your community. Choose a charity together, here are fantastic walking opportunities to help others.
25) Make a family fitness video as if you are planning to sell it. Plan out what exercises will be on the video, what role everyone will have, how long the video will be and have fun! We’d love to have your video posted on Skinny Ms Fitness Facebook.
26) Instead of T.V., have a night of Charades. The rule is when it’s your turn to act out, you first have to do 20 jumping jacks. Here’s how:
Check out this video for three family fitness ideas:
Although this challenge is all about fitness, we also recommend these tips for eating healthier:
1) Make most meals at home
2) Eat more whole foods and fewer processed foods
3) Give up sodas, even diet
4) Drink more water
5) Reduce fast food and junk food intake – work on eliminating these foods altogether
6) Eat more fruits & vegetables – fresh or frozen
7) Plan meals one week in advance
8) Make meal planning a family event – everyone has a say so as long as it’s healthy
9) Ask children for their ideas on how to eat healthier as a family
10) Give every family member (age appropriate) a role in preparing meals –and not just cleaning.
11) Create grocery lists as a family –again, everyone participates as long as the items are healthy
12) Pack healthy lunches for work and school
13) Show your other family members how to read nutritional labels to understand exactly what they are eating. Make it a fun grocery shopping day by reading labels and trying to pronounce ingredients. Remember, if there are ingredients you can’t pronounce it’s likely full of processed ingredients and not so healthy. Try counting the number of ingredients on the label…the more ingredients the less healthy. Look for products with 4 or few ingredients on the label.
Keep us posted on your family fitness challenge. Make this next 31 days fun, rememberable and the beginning to a lifetime of fitness. Enjoy!
This challenge was designed by Gale Compton (Skinny Ms. Fitness) who is a nationally certified fitness instructor. Gale received her training from the National Exercise & Sports Trainers Association.
Exercise and health are matters that vary from person to person. Participants of the daily workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.