Hips don’t lie is our theme for this month’s challenge. I kind of messed up here. After we did our intense month of walking, we should have went right into hips. Too much walking, running, sitting, driving, etc. all cause us to have tight glutes and hips. When they are tight, our flexibility and mobility are greatly reduced. It can also lead to a tight piriformis, which can lead to sciatica.
Believe me, I’ve been dealing with this for years! I have gone to physical therapy, chiropractors, acupuncturists, gua sha methods, massage and more to help reduce the pain and tightness in my hips. It works a little bit, but the #1 thing that helps for me is just plain stretching and strength work. These are actual exercises I got from my trainers and doctors. That’s why I made it January’s challenge. I haven’t worked on this area for many months and it shows. Hips don’t lie.
What is The 30 Day Challenge?
January turns over a new year, so it’s a perfect time for a new you. I need to make hip strengthening a part of my daily life and this will be a great time to get into the habit…together! Each day, we will focus on some type of hip/glute strengthening exercises, as well as keeping up with our walking and arms. We are pulling it all together for balance.
Some Things to Keep in Mind:
- We have two days designated for 20 minutes of cardio. Try to fit one more day in yourself. It’s good for your body, but not a requirement of this challenge. Walk, run, ride your bike…it’s endless what you can do.
- The butterfly stretch can be performed sitting, lying, or up to the wall. Use what variation works for you. Take it slow and don’t go too deep, too fast!
- Make sure you do the challenge for each leg. For example, 10 clams means 10 on your right and 10 on your left.
- Watch the videos so you know which pose I’m talking about. There are a few different variations for each pose.
- Use resistance bands and ankle weights for even better results.
Daily Calendar
Use the daily calendar below to keep track of your days. Even though we will be reminding you each day, it’s handy to have this to review.
When Does it Start?
January 1-30, 2021
Who Can Participate?
Everyone!
Rules
- You must follow 30 Day Joy Challenge on Facebook. Every day, look for our post (it will always start with the day i.e. Day 1) and comment after you meet your daily challenge. You can comment with a check mark, emoji, picture, or anything you want. It’s an easy way to keep ourselves accountable. However, if you don’t want to comment in the post, feel free to send us a DM/PM. That’s fine too! However, we’ve found participants comments motivate the group. I know there were times I pushed myself a little more because of it.
- Tag a friend to join too. It doesn’t matter if they join or not.
- Complete each daily challenge. There is no rule on whether you need to use ankle weights or bands, but as you increase your strength, it’s a good way to push a little more.
- Get outside if you can during walk/run days. Let’s keep “the spread” low by getting outside. Don’t forget to think about all the things you are grateful for. Don’t spend your time thinking about negative things. This is a time to clear your mind and feel joy.
- Have fun! This is the MOST important. Getting fit and having a clearer mind are the side benefits.
Grand Prize
Set of Yoga blocks.
You will be entered to win if you complete each daily challenge by letting us know in the daily Facebook post or by sending us a private message.
What Are the Benefits Of A 30 Day Challenge?
- Lose weight and get in shape – watch your core and arms transform. The more you do, the quicker it will happen.
- Better mental health – reduce stress and anxiety
- Boost energy and reduce fatigue
- Better sleep – you will sleep like a baby if you walk outside
- Reduce chances of health issues – Build your immune system!
- 21 days to start a new habit, so you’ll be good to go!
- Feel and spread joy
If you want to read about our other 30 Day Challenges, click here.
If your hips don’t lie and are telling you it’s time to loosen up, join us! Let’s all get a little more flexible together .
Here we go, ladies! Your challenge starts now.
Note: Links to Specific Moves
Download 30 Day Challenge Calendar
Notice: We are not trainers or doctors. We are just sharing what we do every day. You should check with your doctor before performing any workout challenge. Don’t push yourself beyond your own limits, since this can result in injury. Basically, enter at your own risk 🙂
