WEEK 2 CHALLENGE: FEBRUARY 2

Welcome to the International School of Louisiana's 

6-week Health & Fitness Challenge in preparation for the 

ISL 5k- Spring Shuffle taking place March 7, 2015. 

Register here!

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WEEK 2 CHALLENGE:

(Monday, February 2, 2015 to Sunday, February 8, 2015)

  

Whether you began with week 1 or this is your first week,

Try these steps for a healthier you!

Your second week challenge is to prepare your body for movement!

Fitness CHALLENGE (Part 1): Get ready to move! Make plans to walk/jog/run at least 3 days a week.

First thing first….stretch! For benefits on stretching click here 

Part 2:

Begin with a walk, transition your walk into a light jog and then:

Sound mind CHALLENGE (Part 3):

Take a silent walk around your neighborhood, work place or nearby park.  Try to be aware of everything that surrounds you.  You don’t have to walk by yourself, but do try to have a silent moment, so that you can become aware of your body's moment.  Listen to the sounds around you, pay attention to the leaves in the ground and the people passing by.  Challenge yourself to be silent and accept the thoughts that go through your mind without engaging in internal conversation. 

For more tips and information on relaxation techniques click here

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The Song of the Ungirt Runners

We swing ungirded hips, 

And lightened are our eyes, 

The rain is on our lips, 

We do not run for prize. 

We know not whom we trust 

Nor whitherward we fare, 

But we run because we must 

Through the great wide air. 

The waters of the seas 

Are troubled as by storm. 

The tempest strips the trees 

And does not leave them warm. 

Does the tearing tempest pause? 

Do the tree-tops ask it why? 

So we run without a cause 

'Neath the big bare sky. 

The rain is on our lips, 

We do not Run for prize.  

But the storm the water whips 

And the wave howls to the skies. 

The winds arise and strike it 

And scatter it like sand, 

And we run because we like it 

Through the broad bright land.

-Charles Hamilton Sorley

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HEALTHY RECIPES

Enjoy our healthy Super Bowl Snacks, click here

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Don’t forget to share your stories on the BLOG or on Facebook page.

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Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. All reasonable care has been used in compiling the information but make no warranty as to its accuracy. However, please note that ISL does not endorse the organizations sponsoring linked websites and articles and we do not endorse the views they express or the products/services they offer.

Consult a doctor or other health care professional for diagnosis and treatment of medical conditions and before starting any exercise program or diet plan.

Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.

When to check with your doctor

Although moderate physical activity, such as brisk walking, is safe for most people, health experts suggest that you talk to your doctor before you start an exercise program if any of the following apply:

· You have heart disease.

· You have asthma or lung disease.

· You have diabetes, or liver or kidney disease.

· You have arthritis.

You should also check with your doctor if you have symptoms suggestive of heart, lung or other serious disease, such as:

· Pain or discomfort in your chest, neck, jaw or arms during physical activity

· Dizziness or loss of consciousness

· Shortness of breath with mild exertion or at rest, or when lying down or going to bed

· Ankle swelling, especially at night

· A heart murmur or a rapid or pronounced heartbeat

· Muscle pain when walking upstairs or up a hill that goes away when you rest

Finally, the American College of Sports Medicine recommends that you see your doctor before engaging in vigorous exercise if two or more of the following apply:

· You're a man older than age 45 or a woman older than age 55.

· You have a family history of heart disease before age 55.

· You smoke or you quit smoking in the past six months.

· You haven't exercised for three months or more.

· You're overweight or obese.

· You have high blood pressure or high cholesterol.

· You have impaired glucose tolerance, also called pre-diabetes.