CFTH STAYHOME WELLNESS BINGO

CrossFit Tay Ho Family - we miss you! It has been nearly four months since we had to close our doors, and not getting into our safe space has been difficult, to say the least. While we are counting down the days until we can be together again, we do love seeing all of you figuring out ways to stay healthy, fit, and sane while in lockdown. From using your kids as weights, joining our online WODs, getting home gyms set up, and posting the creative ways you are moving inside your homes - you are a community of people who are most prepared for the unknown and the unknowable. 

We are headed into week 6 of Directive 16, and the social distancing/lack of human interaction may be giving some of us cabin fever.  Staying mentally and physically fit during quarantine/lockdown/isolation is important - and there are many ways to go about this.

There are plenty of resources out there to help you combat issues that arise from being socially isolated. Staying physically active, mentally sharp, and emotionally connected are key to getting through this isolation period. A few things to remember:

• Get up and Move
• Snack Wisely
• Check in with Yourself
• Get into Routines
• Be okay with doing nothing
• Remember, you’re not alone 

If you are looking for additional information on research backed ways to stay healthy, the World Health Organization, and CDC are good places to start with research and support.  

sTAYHOme Wellness Bingo

All of those ways to stay healthy sound great, and totally do-able! Then you find yourself sitting on your couch staring mindlessly at the TV. To combat that, we have created a little CFTH Lockdown Wellness Bingo Board. There are no prizes or awards given out for completing this BINGO board. It is simply something we hope to actively distract you from the monotony of staying at home. Something to structure your days around and keep you accountable for staying fit and healthy physically, mentally and emotionally. 

First things first, download/save this BINGO Board - keep it on your phone/computer or print it out and hang it on your fridge - and then make it work for you:

• Check off multiple boxes in one day or choose one box per day to get done
• Complete activities with your family/friends both near and far
• Share your progress on social media 
• Challenge a fellow CrossFitter to a challenge
• Share with our community- run an online meeting, schedule a happy hour, pass along a book

Bingo Board Activities 

Get 10,000 Steps in One Day
This needs to be completed over the course of one day. It does not need to be in one long go, but can be broken up into manage-able chunks! If you don’t have a device that counts your steps, here is a breakdown of how long it should take to walk 10,000 steps.
→ Low Intensity (slow walk/stroll) → 100-115 minutes
→ Moderate Intensity (City walking pace) → 90-100 minutes
→ High Intensity (Speed walking) → 70-90 minutes

Go Electronics Free
Turn off ALL electronics for at least THREE consecutive hours. No phone, no TV, no computer. The only exception is a kindle. 

Take a Yoga Class
Here are some great options for free online yoga classes:

• Do Yoga with Me
• Core Power Yoga
• Yoga with Adriene
• Yoga with kassandra 
• Fightmaster Yoga

Join a Live CFTH Online Zoom Class
Daily Classes at 6am, 8am and 6:30pm on weekdays and 9am on weekends. 
 
Self - Care
Do something that YOU consider to be self care. It can be anything that resets your mind, brings you joy, relaxes you, rejuvenates you, anything! Here are a few suggestions:

• Have a home ‘Spa Day’
• Look at pictures of cute baby animals
• Write an actual letter or email to a friend or family member and send it
• Have a movie marathon day
• Take some time to reflect: What have you accomplished in the last year? What goals do you have for the coming year?
• Make a Tik Tok Video
• Take a Nap

Journal
Write in a physical journal, on your phone, or keep a journal on your computer/device. Spend  time  journaling while we are in lockdown. You might find that it is beneficial for your mental health and will become a new habit for you even out of this time! Here are some websites to help motivate you or inspire some journal entries:

• Don’t know what to Journal About? Start here. 
• 6 Journaling Ideas
• Journal Prompts

Take a Course/Class or Learn Something New
What better way to spend your time than to learn something new! This can be anything - connected to your job, Vietnam or your interests! Make it fun/funny and then share a video with the rest of us! Here are some possibilities:

• 50 Life Skills to learn during Quarantine
• 9 Amazing Things you Can Learn at Home
• Tons of Resources for Online Classes

Planking Challenge
No not the trend from 2010, the full body workout! Your challenge over the course of the day is to accumulate at least 30 minutes in the plank position. You could break this up however you want. One minute planks, 30 times...Two minute planks, 15 times… etc, etc. 

Burpee Challenge
Complete 100 burpees for time. This is meant to be done in a row, NOT broken up over the course of the day. Challenge yourself to do it as fast as possible, then share your time on social media and challenge someone else! 

Meditate
Accumulate at least 30 minutes of meditating over the course of lockdown(does not have to be in one day). This can be broken up however you want to break it up. You might find that meditating is a good way for coping with your time! Here are some resources for meditation:

• Ultimate List of Free Meditation Resources
• Headspace

Start and Finish a book
Being stuck at home is a great time to catch up on all that reading you have meant to do. Get a book exchange going! Finish a book and then pass it on.

Mobilize
We all always wish for more time in the day to mobilize - no excuses not to make this a habit now! A few options for mobility:

• CFTH Online Mobility Classes on Thursdays at 8am & 6:30pm
• Download a Mobility App → GoWOD, Movement First, ROMWOD
• Join Coach Rebecca’s Structure Mobility Program → You can jump in anytime for this self paced mobility challenge/focus

Every Hour on the Hour Challenge
Choose a movement/activity or two and complete it every hour on the hour over the course of a day. Some examples:

• Walk 1,000 steps + 10 burpees
• 15 Sit-ups + 10 Push-ups + 5 Burpees
• 5 Minutes of Meditation

Socialize
Socialize in a safe and socially distanced way! Socializing during a lockdown looks different from “normal life”, but it is still possible. Here are a few suggestions on socializing during this time:

• Organize a virtual happy hour with your friends
• Call a family member that lives far away and have a catch up
• Join an online event, like CFTH Poker night

Be Creative
Do something that sparks your inner creativity. You don’t have to be an artist to be creative, this can look a variety of ways. Check out this article on Unlocking Your Creativity During Lockdown for some ideas. 

Stimulate Your Mind
Keep your brain as active as your body. This can be as simple as making a routine/schedule each morning and sticking to it or allowing yourself to have a “Brain Workout” each day. Some examples of ways to workout your brain are:

• Join a Brain Training Program like BrainHQ, Happy Neuron or Cognifit
• Play a computer game that requires strategic thinking (this could be your foray into Minecraft!) 
• Download word game apps on your devices - Crossword Puzzles, Scrabble-like games, etc.
• Listen to an audiobook or Podcast
• Complete a puzzle
• Make challenges for yourself when doing everyday activities → Brush your teeth with your non-dominant hand, turn folding laundry into a sorting race

Bring Out Your Inner kid 
Do something that is totally fun and un-adult like:

• Build a fort
• Play with legos
• Blast music from your childhood and dance all over your house
• Read comics

Sleep
Use the time at home to get your sleep on track. Aim for 7-9 hours a night, if possible. With more time at home, are you able to take a nap in the middle of day - if so, embrace it! 

Cook Something Healthy & New
Get a little adventurous in the kitchen. With limited delivery, it is up to you to create exciting, healthy meals to have at home. Try out a new recipe or include a rarely used ingredient in your cooking. 

Whether you opt to use this Bingo Board or not, we hope you are all doing what needs to be done for your mental, physical and emotional health. Share with us on Instagram how you are getting on.