Commit to taking on our 30-Day Virtual Challenge! A 30-Day Challenge is a great way to start or recommit to a goal. This could be the push you need to continue or resume healthy habits with a positive ongoing fitness routine. Just in time before the holidays!

Each day of the week we will post a healthy tip and a workout (see below). Choose what you want to commit to and use our tracking sheet to help you stay accountable through the weeks. Use this calendar as something you want to connect to that will make you feel happier, healtheir and more fullfilled.

FINAL WEEK
NUTRITION TIP
image-900466-Veggies__Fruits-c9f0f.w640.PNG
Ever told yourself "I am not eating xx food."? And you found over the next few days all you are craving is that food? This is a classic example of wanting what you can't have, instead of focusing on all the foods you can eat. This gives your brain a positive shift around food, makes your diet feel less restrictive, and you can lead to longer lasting diet changes. Now when you list out all the foods you can eat, you will feel less stressed around food choices and find what you are able to stick to your diet. This week, count the servings of fruits and vegetables that you're adding to your diet. 

STRENGTH WORKOUT
image-900468-flex-c20ad.PNG
20- minute Flex Express routine that targets your total body and that will have you burning a ton of calories in a short amount of time. 


FLEXIBILTY TIP
image-900562-Hip_Mobility-d3d94.jpg
These 15 moves are a great way to address not only common tight muscles, mobility issues and stability issues at your hip but also the common restrictions elsewhere in your kinetic chain that can result in what seems to be limited hip mobility. 

CARDIO WORKOUT
image-900561-Shavonna_Dance-c9f0f.jpg
Join Shavonna for a 15- minute Dance fitness Class! 

Zumba  
MIND BODY TIP
image-900660-Intentions-c51ce.png
If you find yourself dreading an activity that you once looked forward to, here’s how to get back that feel good motivation that inspired you to move in the first place 

STRENGTH WORKOUT
image-900661-Dumbbells_2-d3d94.w640.PNG
These 5 compound exercises will burn more calories, improve coordination and provide a cardiovascular benefit. 


LIFESTYLE TIP
image-900696-TAP_WATER-8f14e.w640.PNG
So much of healthy living is really made up of small things we do daily—things that are so small they don’t feel momentous, but that, done consistently over time, add up to produce big results.



CARDIO WORKOUT
image-900695-Jumping-d3d94.w640.jpg
Next time that 2 p.m. slump hits, instead of reaching for a fifth cup of coffee, try getting up and moving. Yes, it takes a bit more motivation and effort than pushing a button on your coffee machine, but it’s a proven effort to help you gear up for the second half of the day.


FITNESS HACK
image-900986-card_workout-16790.PNG

The deck of cards workout is a fast-paced, conditioning-style workout that uses a deck of cards to randomly serve up various exercises and rep counts. Each suit corresponds to a specific exercise and the card number indicates the number of reps you have to complete. Sounds easy? We promise it’s not.​​​​​​​

FUSION WORKOUT
image-900987-deep_stretch-16790.jpg
These deep stretches aim to improve alignment and relieve tension through the kinetic chain.  No experience or flexibility is required.    

BONUS MJ THRILLER DANCE
image-901334-thriller-9bf31.jpg

Happy Halloween! Enjoy this bonus dance routine. 


Bonus Thriller Dance


SUBMIT TRACKING SHEET TO STEPHEN.SALAZAR@BP.COM BY TUESDAY, NOV. 3

WEEK 4
NUTRITION TIP
image-899708-metabolism-c51ce.png

When you start to exercise more your metabolism ramps up. You’ll notice signs of hunger faster than what you are used to, this is a sign of a quicker metabolism. One of the best things you can do is shoot to eat every 3-4 hours to help sustain this natural metabolic boost. Not sure what to snack one? Try this quick and easy homemade BBQ popcorn recipe for a low calorie, satisfying snack.  

CARDIO WORKOUT
image-899709-pushup-e4da3.w640.PNG
Don’t have enough time for a workout? Try this fast-paced High Intensity Interval Training Workout that will help you burn calories in 19 minutes!

FLEXIBILITY TIP
image-899805-shoulder_pain-c9f0f.w640.PNG
It is important to maintain shoulder and neck flexibility to live a pain free range of motion life! The next time you take an office break, try these 5 moves to help relieve tension.   

STRENGTH WORKOUT
image-899806-dumbbells_-6512b.w640.jpg
Help your body build strong bones and flexible joints to reduce your risk of fractures and arthritis. This workout focuses on time under tension to help build strength and muscle. 

MIND BODY TIP
image-899942-power_nap-d3d94.jpg
Over 40 million people in the US alone get less than 6 hours of sleep every night. Set 20 minutes aside for a power nap to help you feel revitalized and productive afterwards.  

​​​​​​​CARDIO WORKOUT
image-899943-High_knee-d3d94.PNG
Get your heart rate up and strengthen your core! This 20 minute non stop bodyweight workout will surely get you sweating. 


LIFESTYLE TIP 
image-900095-Posture-aab32.jpg

Try sitting with your feet flat on the floor, weight even on both hips. Your back should be mostly straight, shoulders back and relaxed, head should line up with your collarbones. 

STRENGTH WORKOUT
image-900096-darebee.1-9bf31.PNG
In a landslide you would need to jump high, run fast and be nimble. This is why the Landslide workout helps you work exactly the kinds of muscles you would need to use if you were suddenly stuck in the adventure of your life… 


FITNESS HACK
image-900217-lower_crossed-45c48.png
While we all want the benefits from working out, few people will walk into a gym or health club and tell the staff they have something that needs to be fixed. And yet many of us are walking around with muscle imbalances that are potential causes of injury; that is, unless these imbalances are addressed with a proper exercise program. Join Katie (and Luna) as they address lower body imbalances.

FUSION WORKOUT
image-900218-back-e4da3.jpg
Try this combonation of yoga and pilates using a series of twisting movements to elongate your spine and increase both mobility and flexibility!

BONUS STRENGTH WORKOUT
image-900265-strength_db-c51ce.w640.jpg
Combine 60 seconds of resistance training with 30 seconds of high intensity plyometric movements to push your muscular limits.

​​​​​​​WEEK 3
NUTRITION TIP
image-898709-meal_prep-16790.w640.jpg
One of the best ways to stay on track for your fitness and diet goals throughout the week is to get organized! This might look different for every family, but even the simplest plan helps get you focused and prepared for a busy week ahead. Being organized throughout the week can still help you achieve your goals. Try this FREE meal plan/grocery list this week!   

Get organized through meal planning 
File

Weekly Meal Planner
STRENGTH WORKOUT
image-898710-Picture1-45c48.jpg
This strength workout is great for exercises of all fitness levels. Not only is it going to work your full body, but it will help you get back in the zone if you’ve been out of the gym for a while. All you’ll need is a pair of dumbbells, some space, and you’re ready to go. Join Quinn for this 20-minute routine!  



FLEXIBILITY TIP 
image-898848-MOBILITY-c20ad.jpg
This flow will help relax your mind, body, and release tension. These floor movements can be a great addition to your morning or evening routine to wind down or prepare for your day.  
 
​​​​​​​CARDIO WORKOUT
image-898849-ABS-9bf31.jpg
Tabata is a great High Intensity Interval Training (HIIT) tool to utilize. This workout puts it into action and works your entire body!

​​​​​​​
​​​​​​​MIND BODY TIP
image-898898-Desk-c51ce.jpg

Improve productivity by taking breaks! Taking breaks and giving yourself time during the day to leave your desk/work space ad move can boost your productivity and improve your focus! Check out this short video for some great tips you can implement into your own workday!  

Taking breaks while working 

​​​​​​​STRENGTH WORKOUT
image-898899-Darebee_2-d3d94.PNG

Even if you don’t have access to equipment you can still get in a great strength workout. This sheet demonstrates a tough one you can do from literally anywhere! Maybe you can take some time and get outside, enjoy some fresh air while completing today’s workout.  

Darebee Strength Workout 

​​​​​​​LIFESTYLE TIP
image-899118-MEAL_PREP-c20ad.jpg

Meal prepping can be a real game changer for your overall health and fitness. Having meals, or even just certain meal components, ready to go can make life and healthy choices that much easier. But, we know it can be daunting to get started. This video lays out some great tips and tricks for beginners to start meal prepping! Let us know if you give any of these tips a try for your first or next meal prep!


Meal Prepping for Beginners 

CARDIO WORKOUT
image-899119-Step_it_Pink_!-9bf31.PNG

Step It Pink Virtual 5K walk/run Oct. 1 – 31 

Show your support for breast cancer awareness and sign up for the Step It Pink! Virtual 5K October 1st – 31st. This event can be run at your convenience anytime time during the month of October. Become a fundraiser to participate in the walk/run or simply donate now.   

For more questions please contact Stephen.Salazar@bp.com

​​​​​​​FITNESS HACK
image-899336-TECH_NECK-aab32.jpg
In an age where careers, communication and recreation depend on stationary and handheld digital technology, people are likely to sit more and exercise less compared to past decades. This increasingly sedentary lifestyle means two things: the weak muscles will continue to get weaker while the short muscles get shorter and tighter. Use these corrective strategies to help strengthen weaken muscles.

​​​​​​​FUSION WORKOUT
image-897625-stretching-16790.w640.jpg
Let’s finish the week strong with a great fusion yoga workout! This class focuses on lower body poses that will build muscle endurance and stability. What a great way to wrap up a week of fitness!  ​​​​​​​


Bonus Cardio Workout 
image-899383-Ab_Back-9bf31.PNG
High intensity workouts don’t have to be tough on your joints. This low impact HIIT workout is great for getting your heart rate elevated, working your whole body, and is most importantly kind to your joints! This workout is also simple and quick so you can get it in during your busy weekend schedule, or put it on repeat!



WEEK 2
NUTRITION TIP
image-898159-smoothie-45c48.jpg
Eating something 30-60 minutes prior to the start of your workout will help give you energy while minimizing any GI distress. Not sure what to eat? Try these recipes for a quick pre workout snack! The carbohydrates give you quick energy without weighing you down. 

CARDIO WORKOUT ​​​​​​​
image-898160-Shavonna_Dance-6512b.jpg
If you have never tried Zumba before then try this fun quick tutorial video with Shavonna.   



FLEXIBILITY TIP
image-898292-shoulder_flexibility-c51ce.w640.png
This a great article for shoulder flexibility and mobility. It provides 7 exercises and stretches to help ensure full range of motion. Try these exercises to help with optimal range of motion for your neck and shoulders!


STRENGTH WORKOUT
image-898293-plank-c51ce.w640.jpg
While increasing flexibility and even range of motion for shoulders it is good to increase strength for all upper body. This wellbeats video works the upper body plus a great abs workout.   

MIND BODY TIP
image-898373-sitting-c20ad.w640.jpg
Since we have been working from home for a few months and it might be easier now to sit and work on your computer longer than when there were set work hours. This article has some good tips to take breaks away from the computer.

CARDIO WORKOUT
image-898374-kickboxing-d3d94.w640.jpg
This Wellbeats video has Kickboxing combos alternate with 4 minutes of Tabata. A format of high intensity interval drills.

 



LIFESTYLE TIP
image-898453-water-16790.w640.jpg
Not everyone likes to drink water and this article can help to create habits to drinking more water. 

STRENGTH WORKOUT
image-898454-Darebee-8f14e.w640.PNG
Level up your strength with this full body dumbbell workout!

FITNESS HACK
image-898543-Neck_Ache-8f14e.w640.PNG

If you’re like the millions of people who use electronic tools such as a cell phone, tablet, laptop or desk computer, you’ve probably spent hours upon hours looking at the screen with your head jutted forward - as is common with a forward head posture. This total-body approach will relieve tensions through the entire kinetic chain, while also enhancing desired results. 


Correcting Upper Crossed Syndrome  

​​​​​​​FUSION WORKOUT
image-898546-yoga_stretch-8f14e.w640.jpg
Yoga is a mind-body practice that can alleviate back pain plus the stress that comes with it. As you go through your flow, you will gain more awareness of your body. For example, you will notice where you are holding tension and where you have imbalances. Use this awareness to bring yourself into balance and alignment. ​​​​​​​

 
Bonus Strength Workout
image-898611-strength_endurance_-aab32.w640.jpg
Looking to burn some extra calories this weekend? Try this bonus strength workout video with Stephen.  



​​​​​​​Week 1
LIFESTYLE TIP
image-896185-desk_sitting-d3d94.w640.jpg
Physical inactive has been identified as the 4th leading risk factor for death for people around the world. Get off your chair, give your eyes a break, and do some light stretching and walking today. 

CARDIO WORKOUT
image-895877-Wellbeats_logo-6512b.PNG
Challenge your physical and mental endurance with 4 cardio-focused rounds of kicks, punches and blocks. It’s a nonstop Wellbeats sweat-fest with plenty of opportunity to release your power and hit it hard. 

FITNESS HACK
image-897930-walking-9bf31.w640.jpg
Go for a walk after dinner. Walking after eating boosts your metabolism, aids digestion, regulates blood sugar levels and lowers stress levels. Contribute to your daily step count and track your activities by joining our strava club.  

​​​​​​​Benefits of Walking After Dinner 
FUSION WORKOUT
image-897931-stretching-16790.w640.jpg
A Fusion Workout combines a variety of disciplines like yoga/pilates, bootcamp/cardio, strength/sprints, and many more that can provide effective workouts for people with busy schedules. Increase your core strength, overall strength, stability & flexibility with this Mobility N Energy class. 
BONUS CARDIO WORKOUT
image-898053-walk_run_bike-8f14e.w640.jpg

Boost your mood through the release of endorphins, which are feel good chemicals released by your brain. Sleep better at night. Reduce joint pain and stiffness. Help prevent high blood pressure and regulate cholesterol. These are just some of the many benefits from doing cardio exercises. Go out for a 15 minute walk, run or bike ride. 





Tracking Sheet Instructions:Anchor 
  • Download our PDF Tracking Sheet (linked below) to document daily participation in our challenge.
  • Use Adobe Reader or Microsoft Edge to check off your daily activities and workouts. 
  • At the end of the challenge submit your signed and completed tracking sheet to. Stephen.Salazar@bp.com for a chance at a prize drawing
  • Those with the highest participation will be recognized on the BP Fitness Center Yammer Page and on our website​​​​​​​
image-895888-30_Day_Challenge_Example_-c9f0f.PNG
File

30 Day Tracking Sheet
Staywell Point Opportunities 
    Participate in this challenge and redeem 75 wellbeing points for:
    • 10 Group Exercise Classes
    • 5K Run or Walk​​​​​​​

        ​​​​​​​BP Houston Fitness Center Yammer -  Click below to see daily post of the 30-Day Virtual Challenge
        image-895878-Fitness_Center_Logo_1-c51ce.png
        Check out Wellbeats for loads of online classes--free access for members!
        image-895877-Wellbeats_logo-6512b.PNG
        Join our BPFC Running Group on Strava! Download to your smartphone for free!
        image-880299-strava-9bf31.jpeg

        image-897710-thriller2-6512b.jpg
        image-897859-Step_It_Pink!-aab32.PNG