july 2020 healthy at home - fcs-hes.ca.uky.edu · provide free lawn and garden care to some - one...

JULY 2020Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Family Olympic Countdown. Make homemade medals for your medal ceremony.

Strength Training Tune in at noon ET on Instagram @ukfcsext

Family Olympic Countdown. Be sure to have all the supplies for your Olympic games, dinner, opening and closing ceremonies.

5k - 15 minutes of aerobic activity10k - 2 miles

Family Olympic Pregame Plate It Up! Kentucky Proud dinner and opening ceremony — introduce teams, games, and rules. http://fcs-hes.ca.uky.edu/recipe/balsamic-veggie-pasta

Rest DayFinish last-minute prep for Family Olympics

Family Olympics: Let the games begin!

5k - Include at least 20 minutes of aerobic activity in your Olympic activities10k - 3 miles

Happy 4th of July!Practice firework safety

Share the prizes, laughter, and memories from your Family Olympic weekend.

Flexibility Try a virtual Yoga class

Mow it MondayProvide free lawn and garden care to some-one who is unable to do it for themselves.

Strength Training 10 Squat Jumps, Air Squats, or Calf Raises 10 Crunches 10 Pushups Repeat 3 times

Take and Bake TuesdayProvide a meal or baked good for a neighbor, family member, or friend.

5k - 24 minutes of aerobic activity10k - 2.5 miles

Word up! WednesdayWrite a note, send a card, or post an encouraging message to someone who is in a care facility or confined to home.

Strength Training Tune in at noon ET on Instagram @ukfcsext

Transform ThursdayBe creative – chalk a sidewalk mural or write an uplifting message, put flowers around an unsuspecting neighbor’s mailbox, give the entrance sign to your neighborhood a facelift, or attach a helium balloon to every mailbox on your street.


Feel Good FridayShare how #OperationKYsunshine has made you smile or brought a smile to someone else’s face this week. Rest DayToss a Frisbee

Self-care Saturday Do something kind for yourself.


Make homemade ice cream to share with friends and family.

Flexibility Take time to stretch during your favorite TV show or movie

Teach a child in your life a useful kitchen skill.


Pick up groceries for a neighbor, family member, or friend.


Provide a kid-friendly snack for a friend or family member with small children.

Strength TrainingTune in at noon ET on Instagram @ukfcsext

Enjoy a meal or snack outside in nature.


Make homemade popsicles to share.

Rest DayFly a Kite

Feel good about supporting local business when you buy fresh fruit at the farmers’ market.


Plan a 5-day virtual vacation and “visit” a different place around the globe each day of the rest of this week —coordinate meals and activities for each destination.

Flexibility Try a Tai Chi Video

Virtual Vacation Day 1. Eat and participate in an activity — or virtual activity — unique to your virtual destination. Learn one new fact about your destination.





Strength TrainingTune in at noon ETon Instagram @ukfcsext



Virtual Vacation Day 5. Eat and partici-pate in an activity — or virtual activity — unique to your virtual destination. Learn one new fact about your destination.

Rest DayPlay charades for family game night – virtually if needed

End your week by visiting a state park, and spend the day enjoying nature and physical activity OR take a volunteer vacation. Do your research to see who in your community needs help.

5k - 30 minutes of aerobic activity10k - 5.5 miles

Visit planeatmove.com, and make a fresh recipe with your farmers’ market produce.

Flexibility Listen to your body and stretch muscles that are sore

Share a photo of your #victorygarden2020 on social media. Tag garden friends.

Strength Training 20 Squat Jumps, Air Squats, or Calf Raises 20 Crunches 20 Push Ups Repeat x3

Spend 15 minutes just sitting in your garden.


Plan ahead; invite a friend to visit the farmers’ market with you this week.

Strength TrainingTune in at noon ETon Instagram @ukfcsext

Take time to weed your garden today.


Visit a local farmers’ market, and try something new!

Rest DayVirtually visit a museum

RACE WEEKEND5K or 10K

HEALTHY AT HOMEFIRE UP THE 4TH!

8

15

22

29

5

12

19

26

9

16

23

30

6

13

20

27

10

17

24

31

7

14

21

28

11

18

25

Aerobic

Strength

Flexibility

1 2 3 4

#OPERATIONKYSUNSHINE

SUMMER MELT!

OH, THE PLACES WE CAN GO!

#KYLOVESAG

Join us for a statewide 5K or 10K virtual race July 31 - Aug 2.

Prepare for your race by following this 5K or 10K training plan.

http://fcs-hes.ca.uky.edu/recipe/balsamic-veggie-pasta


Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.

LINK: http://fcs-hes.ca.uky.edu/recipe/balsamic-veggie-pastaYOUTUBE VIDEO: Balsamic Veggie Pasta https://www.youtube.com/watch?v=uYzKEi4Ljt0&feature=youtu.be

Get physical activity and meal suggestions, track your movement and eating, and improve your mindfulness!

DOWNLOAD OUR FREE FITBLUE APP

http://bit.ly/FitBlueApple http://bit.ly/FitBlueAndroid


https://www.youtube.com/watch?v=uYzKEi4Ljt0&feature=youtu.be

july 2020 healthy at home - fcs-hes.ca.uky.edu · provide free lawn and garden care to some - one...

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