rapidesfoundation.org
Get Healthy Cenla
Eat 5
servings of
fruits and
vegetables
every day.
Get 30
minutes of
moderate
physical
activity
5 days
a week.
See exercise
and
nutrition
challenges
on the
Foundation’s
Facebook,
Twitter,
YouTube
and
Pinterest
pages.
Stretching
SUNDAY
This month, try
increasing your
vegetable intake to
3 servings a day. Use the
calendar for different prep
tips! Try them for different
meals (yes, breakfast too)
and snacks.
7
Asparagus
Brown in olive oil;
toss with fresh lemon
juice & zest; pair with
egg. Enjoy for
breakfast!
20 min. stretching
2 mile walk/jog
14
Kale
Saute with garlic
in olive oil; add water
& red wine vinegar;
cook until dry; pair with
turkey sausage. Enjoy
for breakfast!
25 min. stretching
2 mile walk/jog
21
Collards
Saute with garlic in
olive oil until tender;
pair with smoked
turkey sausage.
Enjoy for breakfast!
30 min. stretching
2 mile walk/jog
Mark-It
MONDAY
Record your
beginning numbers.
8
2 min. pushups
# reps: _____
2 min. sit-ups:
# reps: _____
2 mile walk/jog:
time: _____
How much have you
improved?
2 min. pushups
# reps: _____
2 min. sit-ups:
# reps: _____
2 mile walk/jog:
time: _____
15
How much have you
improved?
2 min. pushups
# reps: _____
2 min. sit-ups:
# reps: _____
2 mile walk/jog:
time: _____
22
How much have you
improved?
28
Brussels
Sprouts Saute with
apricots, almonds, &
olive oil until sprouts
are tender; pair with
lean ham. Enjoy for
breakfast!
30 min. stretching
2 mile walk/jog
2 min. pushups
# reps: _____
2 min. sit-ups:
# reps: _____
2 mile walk/jog:
time: _____
Workout
Thirsty
WEDNESDAY THURSDAY
Try-It
TUESDAY
1
2 min. pushups
# reps: _____
2 min. sit-ups:
# reps: _____
2 mile walk/jog:
time: _____
29
Compare to your first
day; how did you do?
May Challenge 2017
2
3
Each week try a
new vegetable or
prepare your favorite a
newer, healthier way.
VegTogether.org
Cucumbers
Mix cucumbers,
red onion, & tomatoes
with 1 Tbsp. lemon
juice. Enjoy for lunch!
Add 1 cup of
ice to protein
smoothies for
improved hydration
& a frosty treat.
15 min. stretching
1 mile walk/jog
2 min. pushups; 2 min.
sit-ups; 2 mile walk/jog
15 min. stretching
1 mile walk/jog
9
Italian Peas
Saute garlic &
onion in olive oil; add
peas & vegetable
broth; cook until
tender. Try as a snack!
20 min. stretching
2 mile walk/jog
10
Cauliflower
Coat with lemon
juice, minced garlic &
olive oil; roast in oven;
top with Parmesan.
Enjoy for lunch!
3 min. pushups; 3 min.
sit-ups; 2 mile walk/jog
16
Don’t like to
cook? Try to cook
extras when you do
cook, but store extras
immediately to avoid
overeating.
25 min. stretching
2 mile walk/jog
17
30 min. stretching
2 mile walk/jog
20 min. stretching
2 mile walk/jog
3 min. pushups; 3 min.
sit-ups; 2 mile walk/jog
4 min. pushups; 4 min.
sit-ups; 2 mile walk/jog
25 min. stretching
2 mile walk/jog
Broccoli
30 Saute
31
with garlic &
Avocado
Peel & mash
avocados with fresh
cilantro, onion, cumin &
lime juice for a yummy
guacamole.
30 min. stretching
2 mile walk/jog
red pepper flakes in
olive oil; add chicken
broth; pair with eggs.
Enjoy for breakfast!
6 min. pushups; 6 min.
sit-ups; 2 mile walk/jog
12
Avoid excess
sugar - choose
only 100%, No
Added Sugar fruit
juices.
To improve
your hydration
status, make every
other drink plain
water.
5 min. pushups; 5 min.
sit-ups; 2 mile walk/jog
5
Avoid the
excess sugars &
preservatives in
canned fruits - choose
fresh &/or frozen
fruits instead.
2 min. pushups; 2 min.
sit-ups; 2 mile walk/jog
11
Carrots
Boil until soft;
saute in butter; toss
with fresh dill or flat-leaf
parsley.
Enjoy for lunch!
soft; brush with olive
oil; dust with paprika
and coconut shavings.
Enjoy for lunch!
Sweatin’
SATURDAY
Avoid caffeine,
alcohol, &
dark colored
beverages (ex. coffee,
tea & colas) for
improved hydration.
Okra
24 Boil tap water
23 Microwave
until
Fennel
Toss sliced fennel
& cucumber with
apple cider vinegar &
plain light yogurt.
Try as a snack!
4
Fruity
FRIDAY
18
25
Repeat 3x
13
Total Body Blast:
30 sec. plank
30 bicycle crunches
30 pushups
30 squats
30 lunges
Repeat 3x
19 Arm Rippers:
26
Repeat 3x
Avoid excess
sugar - skip the
candy & eat a
piece of fruit instead.
Ab Crunch:
20 Crunches
20 leg lifts
20-sec. plank
5 min. pushups; 5 min.
sit-ups; 2 mile walk/jog
Repeat 3x
27
In honor of Memorial Day, we are supporting
our Nation’s Armed Forces by offering a Basic
Training Physical Endurance Challenge.
The challenge addresses 3 exercises: pushups,
sit-ups and a 2-mile walk/run.
Join us on Social Media:
Facebook: https://www.facebook.com/therapidesfoundation
Twitter:
https://twitter.com/rapides_trf
YouTube: http://youtube.com/rapidesfoundation11
Pinterest: http://pinterest.com/gethealthycenla
20
15 curls
15 kickbacks
15 side raises
15 overhead presses
4 min. pushups; 4 min.
sit-ups; 2 mile walk/jog
for 20 minutes
to remove chlorine
without the use of
expensive filters.
30 min. stretching
2 mile walk/jog
Avoid soda &
tea, instead add
diced fresh fruit to
your water for
different flavor
profiles.
6
Cardio Blast:
30 sec. jump rope
30 sec. jumping jacks
30 butt kicks
30 sec. walk in place
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