April - LiveWell@Home Challenge

Thank you for joining us for the Apirl LiveWell@Home Challenge!  The challenge ran from April 1-30, 2020 and was designed to help residents stay healthy in mind and body during the first month of the COVID-19 Stay at Home order. 

    

   

    

Week 4: April 22-30

    

April 30

LW@Home - #30 Challenge: 

May is Bike Month!

Join Love to Ride San Diego County in their May bike challenge! Just ride for 10 minutes or more each day of May.

Register, grab a bike and get outside. https://bit.ly/2xViNHN

Day#30 LW@Home Fitness: Rest & Prepare for May's Physical Fitness Challenge!

We are partnering with the YMCA ofSan Diego County and other Live Well San Diego Partners with an invitation to join a virtual fitness class every day!

Get a sneak peek at the Virtual YMCA: https://www.ymcasd.org/virtual-ymca

Let's stay connected throughout May!

#LiveWellSD #StayHomeSD #LiveWellatHome

 

April 29

LW@Home - #29 Challenge: 

Sign-up to volunteer!

If you are called to safely serve your neighbors and community, the organizations below can connect you to volunteer opportunities near you.

#CaliforniansForAll: https://www.californiavolunteers.ca.gov/

JustServe: https://www.justserve.org/projects

HandsOn San Diego: https://www.handsonsandiego.org/

Day#29 LW@Home Fitness: Rest & Prepare for May's Physical Fitness Challenge!

We are partnering with the YMCA of San Diego County and other Live Well San Diego Partners with an invitation to join a virtual fitness class every day!

Get a sneak peek at the Virtual YMCA: https://www.ymcasd.org/virtual-ymca

Let's stay connected throughout May!

#LiveWellSd #StayHomeSD #LiveWellatHome

 

April 28

LW@Home - #28 Challenge: 

Support a local business!

Many local restaurants have shifted to delivery and takeout services and some have even transitioned to pop-up grocery stores.

Haven't ordered online before? The County has created a series of "How-To" videos to help: https://bit.ly/2SdAt8p

Also, check out: https://popupgrocery.com/California/San_Diego 

Day#28 LW@Home Fitness: Rest/Stretch

Stretch those arms! Try this overhead tricep stretch from @ACEFitness to help with the soreness from those push-ups. https://bit.ly/2VF2Uym

#LiveWellSd #StayHomeSD #LiveWellatHome

 

April 27

LW@Home - #27 Challenge: 

Thank an Essential Worker!

Recently, a local Carlsbad teacher's 'thank you' campaign for first responders went viral - learn more: https://bit.ly/2S5jaq6

Post a video message or share a front yard 'thank you' sign or tie a yellow ribbon around a tree to show you are thinking of them.

Day#27 LW@Home Fitness: 30 Push-ups!

Push-ups are a very versatile and modifiable exercise.

30 push-ups still too easy? Try doing them at a decline - put your feet up on a 1 to 2 foot tall bench. Make it even more of a challenge by using a medicine ball instead of a bench!

This can idea can also be used to make them easier. Try putting your hands on the bench instead for an incline push-up.

#LiveWellatHome #StayHomeSD #LiveWellSD

 

April 26

LW@Home - #26 Challenge: 

It's Sourdough Sunday!

Want to bake some bread but don't have bread yeast handy? Try a sourdough start! All you need is flour, water, and a jar with a lid.

Easy video instructions: https://bit.ly/3bBM74O

King Arthur Flour Recipe: https://bit.ly/2KtojEa

Day#26 LW@Home Fitness: 25 Push-ups!

When’s the best time to work out? Well, that depends on when’s the best time for you, because the benefits of physical activity really depend upon how consistent you are.

Learn more at American Heart Association: https://bit.ly/3bCwYjI

Push-up form: https://bit.ly/2z4PW45

#LiveWellatHome #StayHomeSD #LiveWellSD

 

April 25

LW@Home - #25 Challenge: 

Be mindful of your alcohol intake!

Many adults use alcohol in moderation to socialize, relax and de-stress. Although drinking may seem to provide some relief in the short term, as stressful events continue long-term alcohol itself can cause stress on the body's physiological balance: https://bit.ly/2xNCMYX

Switch up your drink with a non-alcoholic beverage.

Check out Olivewood Gardens beet lemonade recipe https://bit.ly/2REShsY

Or try Pinterest for other mocktail recipes https://bit.ly/34VbxHV

Remember to keep your alcohol safely stored and out of the hands of youth.

Day#25 LW@Home Fitness: 20Push-ups!

Starting to get a bit harder! Don't forget you can always break them up into segments more manageable for yourself.

Try groups of 5 with a 30 second break inbetween! https://bit.ly/2z4PW45

#LiveWellatHome #StayHomeSD #LiveWellSD

 

April 24

LW@Home - #24 Challenge: 

Since we can't visit Balboa Park in person just yet - let's take a virtual tour! https://bit.ly/2KvRKW8

Day#24 LW@Home Fitness: 15 Push-ups!

Push-ups are a great full body workout because they work not only your arms, but your chest, shoulders, abs, and back as well. You've got this!

https://bit.ly/34FgIvu

#LiveWellatHome #StayHomeSD #LiveWellatHome

 

April 23

LW@Home - #23 Challenge: 

Join the YMCA of San Diego and the UCSD Center For Mindfulness for today's Be Well Webinar!

Today's 2pm session is Mindfulness 101 and will explore proven practices for self-care, stress reduction, and achieving both personal and professional goals.

Check the schedule and register: https://bit.ly/3buugfQ

Day#23 LW@Home Fitness: 10 Push-ups!

If you are struggling with a regular push-up, try a bent-knee push-up.

Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward to place your palms flat on the floor, be sure to keep your back straight.

ACE Fitness for form: https://bit.ly/34FgIvu

#LiveWellSD #LiveWellatHome #StayHomeSD

 

April 22

LW@Home - #22 Challenge: 

Celebrate the 50th Anniversary of Earth Day with the County of San Diego's Virtual Earth Day!

Participate in Facebook live events & contests. Explore virtual hikes & sustainability activities.

Events for all ages, visit: sandiegocounty.gov/earthday

Day#22 LW@Home Fitness: 5 Push-ups!

Let's start the 4th week of the LW@Home Fitness Challenge with push-ups! Start with 5, regular or modified, and we will increase by 5 each day until we get to 30 total.

For proper form see ACE Fitness guide: https://bit.ly/2z4PW45

#LiveWellatHome #StayHomeSD #LiveWellSD

 

    

Espiritu Fitness shows proper form for a push-up. 

https://bit.ly/2z4PW45

   

   

    

Week 3: April 15-21

    

April 21

LW@Home - #21 Challenge: 

Let's learn a new language!

The San Diego County Library suggests Mango and Duolingo to help you learn a language for free. https://bit.ly/2RDPhx2

Share your favorite word or phrase you learned on our social media. Viel Gluck!

Day#21 LW@Home Fitness: REST/STRETCH!

Take a light walk around the neighborhood to loosen up, then follow with stretches.

Try the side lying quadricepts stretch from ACE Fitness: https://bit.ly/3chmMgz

#LiveWellatHome #StayHomeSD #LiveWellSD

   

April 20

LW@Home - #20 Challenge: 

Sign up for a Virtual Community Circle with National Conflict Resolution Center!

Community Circles allow a diverse group of participants to come together, discover common ground, manage difficult conversations, respect differences, empathize, and communicate.

Upcoming Circles include: Distant Socializing, Sheltering in Place, and Keeping Peace at Home. This supportive and open environment thrives on attendees sharing personal perspectives, stories, and wisdom.

Review the schedule: https://www.eventbrite.com/o/national-conflict-resolution-center-30013862582

Day#20 LW@Home Fitness: 2 minute wall sit!

Last day of the wall sit challenge, tomorrow we rest! Good job, your glutes will thank you later.

Wall sit form: https://bit.ly/3eokWfG

#LiveWellatHome #StayHomeSD #LiveWellSD

   

April 19

LW@Home - #19 Challenge: 

Self-Care Sunday! Although it is important to stay informed, today practice self-care and try to avoid too much exposure to the news.

Instead, try listening to a podcast.

We like iHeart Radio's Stuff You Should Know: https://ihr.fm/3aiKIyJ

And NPR's RadioLab https://bit.ly/3a7seAY & RadioLab for Kids: https://bit.ly/2RDJlnK

Day#19 LW@Home Fitness - 1 minute 40 second Wall Sit

Don't forget to maintain proper form to prevent injuries: https://bit.ly/3eokWfG

#LiveWellatHome #StayHomeSD #LiveWellSD

 

April 18

LW@Home - #18 Challenge: 

Plan a virtual camp-in at Yosemite National Park!

You're invited to set up a cozy campsite in your living room or backyard, and tune in Saturday, April 18 at 5 PM (PDT) for a virtual campfire program with a Ranger, live on Facebook! https://bit.ly/2VDeHfp

You don't need a Facebook account to watch, just head to Facebook.com/YosemiteNPS.

Explore lots more Yosemite videos and activities online: https://bit.ly/2RMSL0c

Day#18 LW@Home Fitness - 1 minute 20 Sec Wall Sit

Add another 20 seconds to that wall sit! If you need to, rest your hands on your knees but try to do this as little as possible to get the most out of this exercise!

Check out Anytime Fitness for form: https://bit.ly/3eokWfG

#LiveWellatHome #LiveWellSD #StayHomeSD

 

April 17

LW@Home - Day 17 Challenge: 

What's your favorite meal to make at home? Share a link to the recipe in the post below!

Need some inspiration? Olivewood Gardens has a full list of fresh recipes to get you cookin'! https://bit.ly/3emQt1j 

Day 17 Fitness Challenge - 1 minute Wall Sits

Make sure your back is flat against the wall. Slide your back down the wall, bending your legs until they’re in a 90 degree angle—or as close as you can get! You've got this!

Check out Anytime Fitness for form: https://bit.ly/3eokWfG

#LiveWellatHome #LiveWellSD #StayHomeSD

 

April 16

LW@Home - Day 16 Challenge: 

Join a virtual workout with the San Diego Seals! Each week, the Seals will be hosting storytime, health & fitness classes, art classes, dance classes, and eSports, all led by the Seals players and the Sirens dance team.

Check out the full schedule: https://bit.ly/2VtZDAw

Today, let's join the Seals for a workout led by the pros! Bucky and Brodie will lead workouts for fans ages 4-7 at 1pm-1:15pm, ages 8-12 at 1:30pm and 13+ at 2pm.

Let's finish up today's workout with the Day#16 Fitness Challenge below.

Day 16 Fitness Challenge - 40sec Wall Sits

Add 20 more seconds today and feel that burn!

Check out Anytime Fitness for form: https://bit.ly/3eokWfG

#LiveWellatHome #LiveWellSD #StayHomeSD

 

April 15

LW@Home - Day 15 Challenge: 

WebCam Wednesday! Livestreaming webcams provide views of wildlife as they explore, eat, swing, pounce, groom, and play through their day. Let's catch the action!

Stay connected with the animals at the zoo with a virtual visit: https://bit.ly/2XBTK6Z

Or, enjoy the subtle swaying of the kelp at the Birch Aquarium: https://bit.ly/2Vu1LIG

Day 15 Fitness Challenge - 20 sec Wall Sits

Week 3 starts today with Wall Sits! Wall sits strengthen your glutes, thighs, & hips in one easy move.

Follow these steps from Anytime Fitness for the perfect Wall Sit: https://bit.ly/3eokWfG

#LiveWellatHome #LiveWellSD #StayHomeSD

 

    

Anytime Fitness offers a great infographic to show us how it's done. https://bit.ly/3eokWfG

   

   

    

Week 2: April 8-14

   

April 14

LW@Home - Day 14 Challenge: 

Let's draw together! Pick a video tutorial from @ArtforKidsHub and share what you drew with us on this post. https://bit.ly/3bbbgTC These tutorials are great for any age but are simple enough for even the most creatively challenged artist to complete. So, grab a pencil and a piece of paper and let's start drawing! 

Day 14 Fitness Challenge - REST/STRETCH

Nice job on the planks this week! Now, let's take some time to relax and stretch. Try this simple 10 minute yoga flow created for all levels: https://bit.ly/2X2ay76

#LiveWellatHome #LiveWellSD #StayHomeSD

 

   

April 13

LW@Home - Day 13 Challenge: 

Create and maintain a schedule for the week! Establishing a sense of structure is important to keep us productive and to help prevent depression and anxiety. Wake up and go to sleep around the same time each day, establish meal times and plan in exercise. Make a list of things you would like to accomplish each day and feel good checking them off!

Psychology.org offers these tips: https://bit.ly/2JSm4Kk

 

Day 13 Fitness Challenge - 2 min 10 sec Plank

Last day for planks, let’s hit our 2 minute mark! How are those abs muscles feeling? ACE Fitness reminds us to stretch (this one is great for abs): https://bit.ly/347fTLF

For proper form see the Sharp Healthcare infographic: https://bit.ly/3bTutsL

#LiveWellatHome #LiveWellSD #StayHomeSD

 

   

April 12

LW@Home - Day 12: 

Submit Your Photo! The County of San Diego is creating a public awareness campaign to encourage residents to stay at home, maintain social distancing and wear facial coverings…and we want YOU to be in it!

Submit a photo of yourself (or family) holding a sign that shares who you are staying home to protect – a sister who is a nurse? Your co-workers or community? Your grandparents or friends?

Share your photo on social media and submit it to us at Coronavirus-SD.com!

Day 12 Fitness Challenge - 1 min 50 sec Plank

Let's add another 20 seconds to that plank! Tomorrow, we'll add another 20 and reach our goal of a 2-minute plank. You've got this!

For proper form see the @sharphealthcare infographic: https://bit.ly/3bTutsL

#LiveWellatHome #LiveWellSD #StayHomeSD

 

   

April 11

LW@Home - Day 11: 

Connect with a senior or grandparent! Connecting is good for our health and older adults, who may be living alone, could use our support. Serving Seniors is asking you to consider writing letters, notes of encouragement or drawings to help them support the senior community. This can be a great at-home activity for youth and helps deepens intergenerational connections.

Check out their wish-list here: https://bit.ly/2y6WQp3

Calling your grandparent? Here are some ideas to get the conversation flowing: https://bit.ly/39GwZ4e

Day 11 Fitness Challenge - 1 min 30 sec Plank

During our minute and a half plank – be sure to breathe!

For proper form see the @sharphealthcare infographic: https://bit.ly/3bTutsL

#LiveWellatHome #LiveWellSD #StayHomeSD

 

   

April 10

LW@Home - Day 10: 

Many people are feeling stress and anxiety right now. Today, let's do a mental health check-in with our friends. To start the conversation, share the following post: "Safety check! Let me know how you are doing. Staying safe? Social Distancing? Using a mask? Spending family time? How are you doing?"

Are you having a difficult time? You're not alone. Visit http://bit.ly/UptoSD to get resources that can help you or a loved one turn trying times around.

#StayHomeSD #LiveWellatHome #LiveWellSD

 

LW@Home Fitness - 70 Second Plank

Planks getting difficult? You can modify it! Try breaking it up into 10, 20, or 30 sec intervals. This is a good technique if your back gets sore during a long plank and is still extremely beneficial.

Sharp Healthcare offers a great infographic to show us how it's done. https://www.sharp.com/health-news/anatomy-of-the-perfect-plank.cfm

   

April 9

LW@Home - Day 9: 

Let's take a moment to express some gratitude. Create a social media post that shares 3 things you are grateful for right now. Expressing your thoughts and feelings like this can help you maintain focus on the good.

Don't want to share with the world? Perhaps today is a good day to start a journal? For tips on journaling visit: https://bit.ly/39y9r1y

#StayHomeSD #LiveWellatHome #LiveWellSD

 

LW@Home Fitness - 50Second Plank 

Today, add 20 more seconds to your plank. Flatten that back and tighten your abs to get the full benefits of this exercise! 

Sharp Healthcare offers a great infographic to show us how it's done. https://www.sharp.com/health-news/anatomy-of-the-perfect-plank.cfm

   

April 8

LW@Home - Day 8: 

Just because we’re keeping our distance doesn’t mean the concerts have to stop. Watch an Opera from The Met, Tiny Desk Concert from NPR or live stream an artist performing from home with Live Nation.

Go see a show - Live From Home! Visit our LiveWell@Home resource page to get linked up: https://bit.ly/2Rhq3o1

#LiveWellSD #LiveWellatHome #StayHomeSD

Take the pledge at https://bit.ly/2x8H78z

#StayHomeSD #LiveWellatHome #LiveWellSD

 

LW@Home Fitness - 30 Second Plank 

For Week 2, we'll begin with a 30-second plank and add 20 seconds each day for the next five days with a rest on Day 7. Let's build up to a 2 minute plank together!

It may look easy, but holding the perfect plank takes strength and concentration. It also conditions your core — working your glutes and hamstrings, while supporting proper posture and improving balance.

Sharp Healthcare offers a great infographic to show us how it's done. https://www.sharp.com/health-news/anatomy-of-the-perfect-plank.cfm

    

Sharp Healthcare offers a great infographic to show us how it's done. https://www.sharp.com/health-news/anatomy-of-the-perfect-plank.cfm

   

   

    

WEEK 1: April 1-7

   

April 7

LW@Home - Day 7: 

Take the pledge to stay home! Staying home saves lives by protecting our first responders, our public health workers, our communities, our neighbors, our seniors, our families, ourselves. Together we can stop the spread!

Take the pledge at https://bit.ly/2x8H78z

#StayHomeSD #LiveWellatHome #LiveWellSD

LW@Home Fitness - REST/STRETCH

It's our last day of the squat challenge - time to rest and stretch to help with soreness! ACE Fitness also offers stretching advice for the areas most effected by squats! https://bit.ly/33WtBRK

Nice work - we'll start a new fitness challenge tomorrow.

   

April 6

LW@Home - Day 6: 

Time for a scavenger hunt! Post a picture to social media of a plant, animal or insect you find during a quick nature walk around the block (maintain social distancing of 6ft or 2 arm's length apart) or in your yard. Ready, go!

If you are not on social media, take that short walk but be mindful of the nature around you - even in an urban area. 

The Children and Nature Netwrok offers tips for staying connected to the natureal world. https://www.findingnature.org/

#LiveWellSD #StayHomeSD #LiveWellatHome

LW@Home Fitness - 60 Squats 

60 Squats today and tomorrow we rest! Do them in sets of 10 or 20 with a break in between.

Did you know squats strengthen your legs, butt, abs, shins and calves? Don't worry we'll get to arms next week.

Review the ACE Fitness guide for form. https://bit.ly/2UKmVlj

   

April 5

LW@Home - Day 5: 

"Stay at Home" means socializing virtually! Schedule an online meet-up with friends or family using Zoom, Skype or Facetime. Get creative - start a book club, meet for dinner, or play a game together. https://zoom.us/

#LiveWellSD #StayHomeSD #LiveWellatHome

LW@Home Fitness - 50 Squats 

Woo-hoo! 50 squats! You can knock them out in one go or spread them out throughout the day, your choice. Check out the ACE Fitness guide: https://bit.ly/2UKmVlj

   

April 4

LW@Home - Day 4: 

Public Health orders now encourage residents to wear a face covering when leaving home for essential activities, like grocery shopping. Use a cloth that covers the nose and mouth, like a bandana, scarf, or homemade mask.

Let's make a mask! For sew and no-sew DIY instructions, visit First 5 San Diego: https://bit.ly/2R8WAwi

#LiveWellSD #StayHomeSD #LiveWellatHome

LW@Home Fitness - 40 Squats 

Today we're doing 40 squats! Remember to maintain proper form and take a break if needed. Get up and move! Check out the ACE Fitness guide for form. https://bit.ly/2UKmVlj

   

April 3

LW@Home - Day 3: 

Get an instant digital library card from @sdcountylibrary! The card gives San Diego County residents access to free audiobooks, eBooks, Lynda.com and community classes and 60+ foreign language courses. All you need is a phone number! https://www.sdcl.org/help-librarycard.html

#LiveWellSD #StayHomeSD #LiveWellatHome

LW@Home Fitness - 30 Squats 

Are you sore yet? Increase the number of squats you do today to 30. Get out of your chair and do those squats, you've got this! Remember to review the instructions provided by @ACEfitness https://bit.ly/2UKmVlj

   

April 2

LW@Home - Day 2: 

Decorate your front door, window or walkway to let your neighbors and community know they are appreciated. Try a note of thanks to your local delivery person, grocery worker or first responder or share words of encouragement to help neighbors feel less alone.

#LiveWellSD #StayHomeSD #LiveWellatHome

LW@Home Fitness - 20 Squats 

Increase the number of squats you do today to 20. Remember to review the instructions provided by @ACEfitness https://bit.ly/2UKmVlj

   

April 1

LW@Home - Day 1: 

Today we begin the LiveWell@Home 30-Day Challenge! With stay at home orders keeping many of us indoors, we're here to help you stay fit and socially connected.

Your mental health is important, so let's start by taking a moment to just breathe and be in the present moment. Find a quiet space to sit for a calming 10 minute meditation with Jeff Warren's How to Meditate: The Big Idea on the @calm app. https://bit.ly/2JuCYyw

LW@Home Fitness - 10 Squats 

Squats are a great way to work your legs, butt, hips and abs and they don't require any special equipment (you can add weights if desired). ACE Fitness offers easy to follow instructions: https://bit.ly/2UKmVlj

   

    

Week 1: LW@Home Fitness - Squats

Squats are a great way to work your legs, butt, hips and abs and they don't require any special equipment (you can add weights if desired). ACE Fitness offers easy to follow instructions: https://bit.ly/2UKmVlj