JULY 2020 Sunday 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 activity 10k - 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 Day Finish last-minute prep for Family Olympics Family Olympics: Let the games begin! 5k - Include at least 20 minutes of aerobic activity in your Olympic activities 10k - 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 Monday Provide 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 Tuesday Provide a meal or baked good for a neighbor, family member, or friend. 5k - 24 minutes of aerobic activity 10k - 2.5 miles Word up! Wednesday Write 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 Thursday Be 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. 5k - 26 minutes of aerobic activity 10k - 2 miles Feel Good Friday Share how #OperationKYsunshine has made you smile or brought a smile to someone else’s face this week. Rest Day Toss a Frisbee Self-care Saturday Do something kind for yourself. 5k - 28 minutes of aerobic activity 10k - 4 miles 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. Strength Training 12 Squat Jumps, Air Squats, or Calf Raises 12 Crunches 12 Pushups Repeat 3 times Pick up groceries for a neighbor, family member, or friend. 5k - 30 minutes of aerobic activity 10k - 3 miles Provide a kid-friendly snack for a friend or family member with small children. Strength Training Tune in at noon ET on Instagram @ukfcsext Enjoy a meal or snack outside in nature. 5k - 30 minutes of aerobic activity 10k - 2 miles Make homemade popsicles to share. Rest Day Fly a Kite Feel good about supporting local business when you buy fresh fruit at the farmers’ market. 5k - 35 minutes of aerobic activity 10k - 5 miles 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 Training 15 Squat Jumps, Air Squats, or Calf Raises 15 Crunches 15 Pushups Repeat 3 times Virtual Vacation Day 2. Eat and participate in an activity — or virtual activity — unique to your virtual destination. Learn one new fact about your destination. 5k - 30 minutes of aerobic activity 10k - 3 miles Virtual Vacation Day 3. Eat and participate in an activity — or virtual activity — unique to your virtual destination. Learn one new fact about your destination. Strength Training Tune in at noon ET on Instagram @ukfcsext Virtual Vacation Day 4. Eat and participate in an activity — or virtual activity — unique to your virtual destination. Learn one new fact about your destination. 5k - 24 minutes of aerobic activity 10k - 2 miles 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 Day Play 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 activity 10k - 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. 5k - 28 minutes of aerobic activity 10k - 3 miles Plan ahead; invite a friend to visit the farmers’ market with you this week. Strength Training Tune in at noon ET on Instagram @ukfcsext Take time to weed your garden today. 5k - 30 minutes of aerobic activity 10k - 2 miles Visit a local farmers’ market, and try something new! Rest Day Virtually visit a museum RACE WEEKEND 5K or 10K HEALTHY AT HOME FIRE 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.