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Healthy & Strong

Adventure sports, dancing and martial arts all require strength, flexibility, and balance. When you're not actually doing the sports, prepare for them by doing squats and lunges, wall presses and push-ups, walking, running, and jumping rope.  



  • Go to a ropes course and have a blast! 
  • Attend a weekly African dance, salsa, samba or capoeira class for at LEAST 3 months
  • Go hiking twice a week for at least 3 months
What gets measured gets done. Keep a record of your activities by marking your calendar each time you attend. 

Give yourself an incentive by rewarding yourself once a month for completing the activity without fail. 

Build momentum by including your friends and family. Tell people what you're doing. Allow them to celebrate your success with you. 

Challenge yourself to improve. Once you have made the activity a habit, practice continuous improvement. 

Troubleshoot the obstacles. Look at the things that prevent you from completing your chosen activity. Identify them and make adjustments.