30 Day Arm Challenge for Beginners

I don’t know about you, but I would like to feel better inside and out. I have been far too inactive for far too long, and it’s time to take my life back! 

Now I know (because I’m feeling it) that this can be intimidating for several reasons, but what if we just started small? What if we created a step-by-step stairway, instead of running into a wall and trying to scale it with zero momentum?

We began with a 30 day walking challenge to get our legs moving and to open up our heart and lungs! We followed that with a 30 day squat challenge and a 30 day plank challenge to strengthen our muscles! Now let’s continue strengthening our muscles by starting a 30 day arm challenge that begins with 4 each of the three exercises on the first day, and by end of the 30 days we will able to perform 40 of each exercise!

I recommend breaking the exercises up into sets as the numbers climb higher, please do not try to do them all at once!

Here we go!

30 Day Plank Challenge for Beginners

I don’t know about you, but I would like to feel better inside and out. I have been far too inactive for far too long, and it’s time to take my life back! 

Now I know (because I’m feeling it) that this can be intimidating for several reasons, but what if we just started small? What if we created a step-by-step stairway, instead of running into a wall and trying to scale it with zero momentum?

We began with a 30 day walking challenge to get our legs moving and to open up our heart and lungs! We followed that with a 30 day squat challenge to strengthen our muscles! Now let’s continue strengthening our muscles by starting a 30 day plank challenge that begins with holding the plank position for just 10 seconds on the first day, and by end of the 30 days we will able to hold it for 2 minutes!

Here we go!

30 Day Squat Challenge for Beginners

I don’t know about you, but I would like to feel better inside and out. I have been far too inactive for far too long, and it’s time to take my life back! 

Now I know (because I’m feeling it) that this can be intimidating for several reasons, but what if we just started small? What if we created a step-by-step stairway, instead of running into a wall and trying to scale it with zero momentum?

We began with a 30 day walking challenge to get our legs moving and to open up our heart and lungs! Now let’s take the next step and strengthen our muscles! Let’s start a 30 day squat challenge that begins with just 5 squats on the first day, but by the end of the 30 days we will able to do 100 squats in a day!

I recommend breaking the squats up into sets as the numbers climb higher, please do not try to do them all at once!

Here we go!

30 Day Walking Challenge for Beginners

I don’t know about you, but I would like to feel better inside and out. I have been far too inactive for far too long, and it’s time to take my life back! 

Now I know (because I’m feeling it) that this can be intimidating for several reasons, but what if we just started small? What if we created a step-by-step stairway, instead of running into a wall and trying to scale it with zero momentum?

So first step, let’s get our legs moving and open up our heart and lungs! Let’s start a 30 day walking challenge that begins with 15 minute sessions and by the end of the 30 days we will be walking for 60 minutes without stopping!

Here we go!

Let’s try Oak – Meditation and Breathing Application

Let's Try Meditation with The Free Oak - Meditation and Breathing ApplicationLet’s be real, this year has been rough; we’re all just trying to adjust and survive the best we can. Current events have really revealed that there are some pretty rude, self-entitled people out there and I for one am way too sensitive to people’s actions and emotions. I’ve found myself absorbing and/or responding to their vibes, which results in living day to day with too many negative thoughts and feelings.

In an effort to bring the tranquility and positivity back to my life, I have begun meditating and it feels good! If you’re feeling anything but tranquil, I highly recommend taking some time to meditate each day or, if every day isn’t for you, less frequently yet consistently; you will feel better!

Interested, but not sure where to start?

I am using the Oak – Meditation and Breathing application. It is simple and straightforward, with enough content to get you started without becoming overwhelming.  It is also the only meditation app. I’ve found that is truly free. Other applications, like Calm and Headspace (both fantastic), are free to download and offer some free content and/or free trials, but if you want more you’ll have to pay for a monthly or yearly premium membership. After Oak, Insight Timer is probably the next application that has the most free classes, but does have a premium membership if you want to access certain practices. We’ll focus on Insight Timer at a later date.

So let’s take a look at Oak!

When opening the app., you are presented with three categories: Meditation, Breathing and Sleeping. Each category has two or three practice options.

Let's Try Meditation with The Free Oak - Meditation and Breathing Application

Once you’ve selected a category and practice, you can customize a few more details depending on the practice. For example, if you want to practice Mindful Meditation, you can select the duration, instructor’s voice, background noise and a warmup duration.

Let's Try Meditation with The Free Oak - Meditation and Breathing Application Let's Try Meditation with The Free Oak - Meditation and Breathing Application

The breathing practices do not give you customization options, but they will give you details about how long you will be inhaling, holding and exhaling.

Let's Try Meditation with The Free Oak - Meditation and Breathing Application

If you’re looking for something deeper, there is a Courses tab which (so far) offers one course on Mantra Meditation. You will be prompted to “Buy” the course for $0.00. I’ve “purchased” it (yes it is free) and I am very pleased with the quality and length. I hope there will be more free courses in the future.

Let's Try Meditation with The Free Oak - Meditation and Breathing Application Let's Try Meditation with The Free Oak - Meditation and Breathing Application

I will be testing out other options for meditation and let you know what I discover!

How do you meditate? Do you use an application, or something else? If you do use an application, what is your favorite and why? I’d love to know!