Free Resources to Keep You Healthy & Centered during COVID-19

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The COVID-19 pandemic has impacted everyone, likely throwing off your daily routine and sense of balance in this turbulent time.

Taking care of yourself, whether through fitness, nutrition or mindfulness, can help retain a sense of normalcy and keep you feeling (somewhat!) centered.

We’ve rounded up some of the best free offers from fitness apps, meditation apps and more below. We’ll be updating this regularly so bookmark this page and keep checking back! Continue reading

Sweat for Change with HealthKick Partners

HealthKick Partners Donating Profits to Charities:

Peloton – Is making a $500,000 donation to the NAACP and they are putting on two special classes for the Black community. Add the tag #BlackLivesMatter to your profile, and join them for a 30-minute Speak Up Ride with Tunde Wednesday, 6/3, at 6 PM EST, followed by a 10-minute Breathe In, Speak Out meditation with Chelsea at 6:40 PM EST. If you’d like to show solidarity for the Black community, you’re invited to wear black.

Barrys – 100% of proceeds from all classes this weekend of June 6th, will go to Color of Change, United We Dream, SURJ, and Black Visions Collective.

Fithouse – Join Fithouse on Friday, June 5th for their Charity Fitness Marathon in donating to Equal Justice Initiative. Every class attendee will be matched in donations, everyone’s voices heard.

Shadowbox – From Monday June 8th through Sunday June 14th, all virtual live classes will be complimentary to book on sbxboxing.com. They ask that the payment or contribution you would normally make to their business is instead donated to Color of Change.

[solidcore] –Join them virtually at-home or in-studio for charity classes. The organizations they will be donating to are Black Visions Collective, Know Your Rights Camp and the Minnesota Freedom Fund.

Sakara Life – Will be donating 50% of profits from all sales through June 6th to the NAACP Legal Defense Fund.

Y7 – Will be hosting fundraiser classes where they will additionally match the proceeds raised for organizations selected by their instructors. Stay tuned for the schedule of classes coming soon on their Instagram.

JETSWEAT – will be donating 20% of revenue for the month of June to NAACP and Color of Change.

Mele Shake – Is donating a portion of all sales to the NAACP Legal Defense and Education Fund.

 

 

Difficult Conversations: Resources to help speak with your kids about racism

 Knowing how to broach this topic with your children can be stressful. Below are a variety of resources to educate you and help you navigate these conversations.

Resources for Books:

Podcasts:

Articles: 

Social Media:

 

Stuffed Bell Pepper Recipe

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We asked HealthKick nutrition expert, Natalie Holbrook to share a nutritious meal for our members to try during our May Challenge. All you need is a few veggies, chicken and spices to create something healthy and delicious!

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Combat Stress with Caravan Wellness

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In the spirit of our May Challenge, HealthKick’s newest partner, Caravan Wellness, shares  some quick and easy tips to combat stress and improve your wellbeing:

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Celebrating Earth Day During COVID-19

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There won’t be any large volunteer events to celebrate Earth Day this year, but there are still ways you can celebrate and support our earth in your home and local community.

Ways you can celebrate Earth Day at home in honor of Earth Day:

1. Get outdoors: Working from home can be great, but staying inside all day can get old. Boost your mood, breath in some fresh air by going for a walk or run during your lunch break or in the evening with your family, roommates or significant other.

2. Work in your garden (if you have one): Digging your hands in the dirt is good for both your physical and mental health, don’t be afraid to get a little dirty! Try planting native plants, fruits, and vegetables.

3. Start a compost pile: Composting your food waste will reduce the amount of waste you send to a landfill, and once it decomposes, you’re left with amazing fertilizer you can use in your garden. Check out this article by Grist, Composting 101 for Citydwellers.

4. Go zero waste for one day: Use glass jars, a reusable water bottle, reusable straws, skip the plastic produce bags, try bar soaps instead of bottled cleansers, eat plant based, line dry your clothes, don’t shower (bust just for the day!), and try composting your food.

5. Clean up trash: Take a walk around your neighborhood and take a trash bag and gloves with you so you can clean up any trash along the road or sidewalk.

While Earth Day may feel a little different this year, we can still be proactive for our communities and the planet. Will you be celebrating Earth Day by trying something from our list? Let us know! Post a photo of how you’re celebrating on social media and tag @my_healthkick

 

Reduce Back Pain + Improve Posture As You WFH

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COVID-19 has shifted the landscape of where and how we work. As we all adapt to working from home, one thing remains constant…sitting. Whether you’re working from your home office, your kitchen table, or even your couch, the average office worker sits for 15 hours per day.

Sitting for long periods of time is exhausting. Your shoulders slump, your head tips forward, and your low back rounds. Sound familiar? Sitting poorly impacts not only the health of your spine, but also your mental and emotional state. If this posture becomes a habit, it’s a recipe for discomfort and fatigue. However, sitting is not necessarily problematic, it’s HOW you sit that matters.

Back pain is the single leading cause of missed work globally and over 80% of Americans will experience it at some point in their lives. Chronic pain affects mental health, often leading to anxiety and depression. Full-time employees in the United States suffering from depression take off almost two times the amount of work compared to those without depression.

The good news is that sitting well is a skill that can be cultivated. Understanding spinal mobility is a great place to start. By becoming aware of how your spine moves through different ranges of motion, you’ll learn how to unwind those tight shoulders and lower mental stress.

Moving your spine regularly throughout your workday will help to reverse poor sitting habits and create optimal breathing patterns. You don’t need any fancy equipment or workout clothes.  In fact, you don’t even have to leave your desk.  

Here’s how… 

Follow along with this 10-mintue office friendly chair yoga sequence you can do right at your workstation. Each posture is designed to move your spine through a different range of motion. When you practice, keep your breath smooth and your face relaxed. Practice any time you need a little posture pick-me-up!

Check out Unfold Digital on our events page, a series of FREE online 20-mintue movement and meditation classes, right at your desk. Live streamed classes are Tuesdays and Thursdays from 1:30 – 2pm CT. No equipment or change of clothes needed. 

Keep on moving! 

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About the author: 

Katie Rowe Mitchell is Co-Founder and Chief Executive Yogi of Unfold Yoga + Wellness. Contact concierge@health-kick.com to learn more about their accessible and approachable yoga, meditation, and mindfulness sessions for your company.

 

 

How you can support local businesses during COVID-19

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As more people practice social distancing across the country, small businesses are feeling the impact. With National Volunteer week April 19th – 25th, below are some ways to give back to our local communities!

1. Shop locally online: this is a great way to continue to support your local businesses if they are still fulfilling orders during this time.

2. Order food for delivery or takeout from your favorite local restaurant: you are practicing social distancing, taking a break from heating up leftovers, and offering some revenue to a local business who needs it.

3. Rate businesses you love with a 5 star review on google, social media and Yelp: any extra reviews and ratings are a huge help right now as people search for local businesses to order from.

4. Share your favorite fitness studios to your Instagram stories: taking your favorite yoga or HIIT class online? share it to your stories and tag the studio and pass it around to friends!

5. Buy gift cards to use later on: Even though you likely can’t physically buy items from your local stores, many businesses offer gift cards online. This sends the message that you will be shopping with them again in the future once things return to normal!

6. Spread the word: If you know of a business that is still open, or a restaurant offering takeout, be sure to spread the word about what they do to family and friends in the area.

7. Donate online to local charities (below are a few New York options):

Meals on Wheels: In response to the coronavirus crisis, this program is giving home-delivered meals to the elderly. The meals are nutritious and shelf stable. Needs: Financial assistance.

The Bowery Mission: The Bowery Mission is helping people experiencing homelessness. During the coronavirus crisis, The Bowery Mission is taking care of our most vulnerable neighbors. Needs: Financial assistance, Grab & go meals, pre-packaged sandwiches & salads, pre-packaged snacks, Bottled water, Fresh & frozen meat, cans, and cleaning
supplies.

WomanKind: Womankind works with survivors of gender-based violence to rise above trauma and build a path to healing. In response to the coronavirus crisis, Womankind services will transition to phone and email, with the exception of their Residential Programs. Womankind’s 24/7 emergency residences will remain staffed and emergency services will continue. Needs: Financial assistance.

City Harvest: City Harvest is committed to feeding everyone who was relying on them before the crisis, and to meet the increased need as the devastating economic impact of COVID-19 becomes a reality. They are also working hard to ensure that, while schools are closed, children and their families can put meals on their tables. Needs: Financial assistance.

Splendid Spoon: Help them support our first responders and healthcare workers.
They’re offering at-cost boxes of their plant-based bowls and smoothies to fuel our healthcare workers on the front lines.

The unity that comes from tough times is so beautiful, share with us below how you are supporting your local community!