Spring Into Fitness - Outshine's May Movement Challenge
- Dr. Maggie Parker
- May 5
- 3 min read
Updated: 3 days ago
May is National Physical Fitness and Sports Month, and here at Outshine Physical Therapy & Fitness in Asheville, NC, we’re celebrating with a 4-week May movement challenge to help you move more, feel stronger, and reconnect with your body—without pressure or perfection.
This challenge is for you if:
You want more energy
You’ve fallen out of a workout routine
You’re curious about building strength but not sure where to start
You’re ready to move your body in a way that feels good, not punishing
No matter your current fitness level, this plan is flexible, simple, and doable—even with a busy schedule.
Your 4-Week May Movement Challenge
Each week builds on the last. Go at your own pace, and remember: progress, not perfection.
Week 1: Just Move
Focus: Build consistency + confidence
Walk for 20 minutes a day, 5 days a week
Choose something that feels easy and enjoyable—walking your dog, strolling with a friend, dancing in your kitchen
Track your steps or minutes in a notebook or app
Tip: Don’t overthink it. Movement = movement. A slow walk counts. So does gardening, vacuuming, or playing tag with your kids.
Week 2: Stretch + Breathe
Focus: Create space + restore energy
Stretch for 5–10 minutes daily. Try:
Legs up wall hamstring stretch: Start by lying on your back and scooting your torso as close to the wall as you can. Then place your legs straight up the wall for a gentle stretch on the back of the legs.
Open books: Lie on your side with knees bent and arms out in front. “Open” the book by taking your top arm and reaching it behind you, opening up your chest to the ceiling. Feel a nice chest and upper arm stretch.
Hip 90 90s: Sit on the ground with one leg in front of you (knee bent 90 degrees) and the other leg behind you (knee also bent 90 degrees). Gently lean over the front leg to feel a stretch into your hip and glute muscles.
Tip 1: Pair this with a relaxing habit you already have. Do these with your morning coffee or as you’re winding down in the evening.
Tip 2: Focus on breathing in all of these positions. Stretching should never be so intense that you can’t breath with it.
Week 3: Add Strength
Focus: Fire up your muscles + support your joints
Do 2–3 strength sessions this week (just 15–20 minutes each!) Try:
Squats (10–15 reps)
Push-ups (5-10 reps on the wall, table, or floor – you choose!)
Glute bridges (15–20 reps)
Planks (start with 20–30 seconds)
Tip 1: If you’re new to strength training, start with 1 set of each exercise above. If you’re more experienced and do some strength training already, 2-4 sets of each might be a better fit for you.
Tip 2: You can do these at home with no equipment. Put on music, take your time, and notice how your body feels afterward.
Week 4: Mix + Celebrate
Focus: Put it all together + try something new
Combine walking, strength, and stretching this week
Try a class, go for a hike, or revisit a favorite movement
Reflect on what made you feel good and what you want more of
Tip: Movement isn’t a punishment—it’s a celebration of what your body can do.
What If You Miss a Day?
That’s okay! Life happens. This challenge isn’t about being perfect—it’s about creating momentum. Just show up again the next day.
Need Help Getting Started?
At Outshine Physical Therapy & Fitness, we’re here to support your fitness journey—whether you’re rebuilding after injury, just getting started, or looking to level up safely.
With personalized sessions, we can help you:
Build strength without pain
Increase mobility and balance
Create routines that actually fit your lifestyle
Prevent injuries as you become more active
Stay accountable and encouraged along the way
You don’t need to go it alone—we’ll walk (and stretch, and squat!) beside you.
Let’s Move Together, Asheville!
You’ve only got one body—let’s help it feel strong, capable, and supported. Send us a message or directly schedule your free consult call at the link below!
Best,
Dr. Maggie Parker
Book your FREE consult call here!
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