{"id":3249,"date":"2013-01-22T07:16:29","date_gmt":"2013-01-22T07:16:29","guid":{"rendered":"https:\/\/www.pennygolightly.com\/\/?p=3249"},"modified":"2022-10-19T12:31:31","modified_gmt":"2022-10-19T11:31:31","slug":"jump-start-january-week-4-day-1","status":"publish","type":"post","link":"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/","title":{"rendered":"Jump Start January: Week 4: Day 1"},"content":{"rendered":"<p>It&#8217;s the first day of Healthy Week for Jump Start January. Today\u2019s task is to <em><strong>get outside and have at least 20 minutes of brisk exercise<\/strong><\/em> in the fresh air.<\/p>\n<p>It\u2019s up to you how brisk you want to make it. If you\u2019re fairly unfit, start slowly and have a gentle-ish walk for about 20 minutes or so.<\/p>\n<p style=\"text-align: center\"><img decoding=\"async\" class=\"wp-image-3250 aligncenter lazyload\" alt=\"jump start january healthy week outdoors\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2013\/01\/jump-start-january-healthy-week-outdoors-300x197.png\" width=\"400\" height=\"270\" \/><noscript><img decoding=\"async\" class=\"wp-image-3250 aligncenter lazyload\" alt=\"jump start january healthy week outdoors\" src=\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2013\/01\/jump-start-january-healthy-week-outdoors-300x197.png\" width=\"400\" height=\"270\" \/><\/noscript><\/p>\n<p>If you have a greater level of fitness, you can try one of the following:<!--more--><\/p>\n<ul>\n<li>Speed walking<\/li>\n<\/ul>\n<ul>\n<li>Nordic walking (walking with poles or sticks)<\/li>\n<\/ul>\n<ul>\n<li>Walk-run method (interval training with 5 minutes running, then 5 minutes walking and so on)<\/li>\n<\/ul>\n<ul>\n<li>Jogging<\/li>\n<\/ul>\n<ul>\n<li>Sprinting<\/li>\n<\/ul>\n<ul>\n<li>Cycling (not if it&#8217;s icy out)<\/li>\n<\/ul>\n<p>Remember to warm up and stretch before you set off. If you already have a reasonable level of fitness, you can exercise for up to an hour in total.<\/p>\n<p>I&#8217;m going to put my boots on and do a brisk walk around the park on my lunch break for about 30 minutes, and then I&#8217;m going to do a jogging game for 30 minutes indoors this evening. <strong>What are you going to get up to?<\/strong><\/p>\n<p>Alternative activity: If it\u2019s raining heavily, icy underfoot, or snowing then you don\u2019t need to take your exercise outside. You can stay at home and do an exercise DVD, use an exercise bike, or do Wii or Kinect games.<\/p>\n<p style=\"text-align: center\">***<\/p>\n<p><strong>There are additional resources and tips in the bestselling\u00a0Jump Start 2013 ebook. Please buy a copy and help support this site.<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s the first day of Healthy Week for Jump Start January. Today\u2019s task is to get outside and have at least 20 minutes of brisk exercise in the fresh air. It\u2019s up to you how brisk you want to make it. If you\u2019re fairly unfit, start slowly and have a gentle-ish walk for about 20&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[488],"tags":[],"class_list":["post-3249","post","type-post","status-publish","format-standard","hentry","category-jump-start"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jump Start January: Week 4: Day 1 - Penny Golightly<\/title>\n<meta name=\"description\" content=\"Day 22 of Jump Start January and Day 1 of Healthy Week. Get outdoors for some fresh air and wrap up warm...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jump Start January: Week 4: Day 1 - Penny Golightly\" \/>\n<meta property=\"og:description\" content=\"Day 22 of Jump Start January and Day 1 of Healthy Week. Get outdoors for some fresh air and wrap up warm...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/\" \/>\n<meta property=\"og:site_name\" content=\"Penny Golightly\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/pennygolightly.com\/\" \/>\n<meta property=\"article:published_time\" content=\"2013-01-22T07:16:29+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-19T11:31:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2013\/01\/jump-start-january-healthy-week-outdoors-300x197.png\" \/>\n<meta name=\"author\" content=\"Penny Golightly\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/PennyGolightly\" \/>\n<meta name=\"twitter:site\" content=\"@PennyGolightly\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Penny Golightly\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/\"},\"author\":{\"name\":\"Penny Golightly\",\"@id\":\"https:\/\/www.pennygolightly.com\/#\/schema\/person\/41a4adf6c326fefb6e6a9d5c41ea6498\"},\"headline\":\"Jump Start January: Week 4: Day 1\",\"datePublished\":\"2013-01-22T07:16:29+00:00\",\"dateModified\":\"2022-10-19T11:31:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/\"},\"wordCount\":249,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.pennygolightly.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2013\/01\/jump-start-january-healthy-week-outdoors-300x197.png\",\"articleSection\":[\"Jump Start 30 day challenge\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/\",\"url\":\"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/\",\"name\":\"Jump Start January: Week 4: Day 1 - Penny Golightly\",\"isPartOf\":{\"@id\":\"https:\/\/www.pennygolightly.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2013\/01\/jump-start-january-healthy-week-outdoors-300x197.png\",\"datePublished\":\"2013-01-22T07:16:29+00:00\",\"dateModified\":\"2022-10-19T11:31:31+00:00\",\"description\":\"Day 22 of Jump Start January and Day 1 of Healthy Week. Get outdoors for some fresh air and wrap up warm...\",\"breadcrumb\":{\"@id\":\"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#primaryimage\",\"url\":\"https:\/\/www.pennygolightly.com\/wp-content\/uploads\/2013\/01\/jump-start-january-healthy-week-outdoors.png\",\"contentUrl\":\"https:\/\/www.pennygolightly.com\/wp-content\/uploads\/2013\/01\/jump-start-january-healthy-week-outdoors.png\",\"width\":1024,\"height\":675},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.pennygolightly.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Thrifty challenges\",\"item\":\"https:\/\/www.pennygolightly.com\/category\/thrifty-challenges\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Jump Start 30 day challenge\",\"item\":\"https:\/\/www.pennygolightly.com\/category\/money-saving-challenge\/jump-start\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Jump Start January: Week 4: Day 1\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.pennygolightly.com\/#website\",\"url\":\"https:\/\/www.pennygolightly.com\/\",\"name\":\"Penny Golightly\",\"description\":\"Thrifty lifestyle, better budgeting &amp; living well on less\",\"publisher\":{\"@id\":\"https:\/\/www.pennygolightly.com\/#organization\"},\"alternateName\":\"Penny Golightly\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.pennygolightly.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.pennygolightly.com\/#organization\",\"name\":\"Penny Golightly\",\"alternateName\":\"PennyGolightly\",\"url\":\"https:\/\/www.pennygolightly.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/www.pennygolightly.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2023\/04\/penny-martini-sq.png\",\"contentUrl\":\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2023\/04\/penny-martini-sq.png\",\"width\":327,\"height\":327,\"caption\":\"Penny Golightly\"},\"image\":{\"@id\":\"https:\/\/www.pennygolightly.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/pennygolightly.com\/\",\"https:\/\/x.com\/PennyGolightly\",\"https:\/\/www.instagram.com\/golightlygardens\",\"https:\/\/www.linkedin.com\/in\/pennygolightly\/\",\"https:\/\/www.pinterest.co.uk\/Penny_Golightly\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.pennygolightly.com\/#\/schema\/person\/41a4adf6c326fefb6e6a9d5c41ea6498\",\"name\":\"Penny Golightly\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/www.pennygolightly.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/197ed2c7e1ebe08e7a982d16d446a685?s=96&d=blank&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/197ed2c7e1ebe08e7a982d16d446a685?s=96&d=blank&r=g\",\"caption\":\"Penny Golightly\"},\"description\":\"Cheapest, cheekiest, chic-est.\",\"sameAs\":[\"https:\/\/x.com\/https:\/\/twitter.com\/PennyGolightly\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Jump Start January: Week 4: Day 1 - Penny Golightly","description":"Day 22 of Jump Start January and Day 1 of Healthy Week. Get outdoors for some fresh air and wrap up warm...","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/","og_locale":"en_GB","og_type":"article","og_title":"Jump Start January: Week 4: Day 1 - Penny Golightly","og_description":"Day 22 of Jump Start January and Day 1 of Healthy Week. Get outdoors for some fresh air and wrap up warm...","og_url":"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/","og_site_name":"Penny Golightly","article_publisher":"https:\/\/www.facebook.com\/pennygolightly.com\/","article_published_time":"2013-01-22T07:16:29+00:00","article_modified_time":"2022-10-19T11:31:31+00:00","og_image":[{"url":"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2013\/01\/jump-start-january-healthy-week-outdoors-300x197.png","type":"","width":"","height":""}],"author":"Penny Golightly","twitter_card":"summary_large_image","twitter_creator":"@https:\/\/twitter.com\/PennyGolightly","twitter_site":"@PennyGolightly","twitter_misc":{"Written by":"Penny Golightly","Estimated reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#article","isPartOf":{"@id":"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/"},"author":{"name":"Penny Golightly","@id":"https:\/\/www.pennygolightly.com\/#\/schema\/person\/41a4adf6c326fefb6e6a9d5c41ea6498"},"headline":"Jump Start January: Week 4: Day 1","datePublished":"2013-01-22T07:16:29+00:00","dateModified":"2022-10-19T11:31:31+00:00","mainEntityOfPage":{"@id":"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/"},"wordCount":249,"commentCount":0,"publisher":{"@id":"https:\/\/www.pennygolightly.com\/#organization"},"image":{"@id":"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#primaryimage"},"thumbnailUrl":"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2013\/01\/jump-start-january-healthy-week-outdoors-300x197.png","articleSection":["Jump Start 30 day challenge"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/","url":"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/","name":"Jump Start January: Week 4: Day 1 - Penny Golightly","isPartOf":{"@id":"https:\/\/www.pennygolightly.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#primaryimage"},"image":{"@id":"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#primaryimage"},"thumbnailUrl":"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2013\/01\/jump-start-january-healthy-week-outdoors-300x197.png","datePublished":"2013-01-22T07:16:29+00:00","dateModified":"2022-10-19T11:31:31+00:00","description":"Day 22 of Jump Start January and Day 1 of Healthy Week. Get outdoors for some fresh air and wrap up warm...","breadcrumb":{"@id":"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#primaryimage","url":"https:\/\/www.pennygolightly.com\/wp-content\/uploads\/2013\/01\/jump-start-january-healthy-week-outdoors.png","contentUrl":"https:\/\/www.pennygolightly.com\/wp-content\/uploads\/2013\/01\/jump-start-january-healthy-week-outdoors.png","width":1024,"height":675},{"@type":"BreadcrumbList","@id":"https:\/\/www.pennygolightly.com\/jump-start-january-week-4-day-1\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.pennygolightly.com\/"},{"@type":"ListItem","position":2,"name":"Thrifty challenges","item":"https:\/\/www.pennygolightly.com\/category\/thrifty-challenges\/"},{"@type":"ListItem","position":3,"name":"Jump Start 30 day challenge","item":"https:\/\/www.pennygolightly.com\/category\/money-saving-challenge\/jump-start\/"},{"@type":"ListItem","position":4,"name":"Jump Start January: Week 4: Day 1"}]},{"@type":"WebSite","@id":"https:\/\/www.pennygolightly.com\/#website","url":"https:\/\/www.pennygolightly.com\/","name":"Penny Golightly","description":"Thrifty lifestyle, better budgeting &amp; living well on less","publisher":{"@id":"https:\/\/www.pennygolightly.com\/#organization"},"alternateName":"Penny Golightly","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.pennygolightly.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/www.pennygolightly.com\/#organization","name":"Penny Golightly","alternateName":"PennyGolightly","url":"https:\/\/www.pennygolightly.com\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/www.pennygolightly.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2023\/04\/penny-martini-sq.png","contentUrl":"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2023\/04\/penny-martini-sq.png","width":327,"height":327,"caption":"Penny Golightly"},"image":{"@id":"https:\/\/www.pennygolightly.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/pennygolightly.com\/","https:\/\/x.com\/PennyGolightly","https:\/\/www.instagram.com\/golightlygardens","https:\/\/www.linkedin.com\/in\/pennygolightly\/","https:\/\/www.pinterest.co.uk\/Penny_Golightly\/"]},{"@type":"Person","@id":"https:\/\/www.pennygolightly.com\/#\/schema\/person\/41a4adf6c326fefb6e6a9d5c41ea6498","name":"Penny Golightly","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/www.pennygolightly.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/197ed2c7e1ebe08e7a982d16d446a685?s=96&d=blank&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/197ed2c7e1ebe08e7a982d16d446a685?s=96&d=blank&r=g","caption":"Penny Golightly"},"description":"Cheapest, cheekiest, chic-est.","sameAs":["https:\/\/x.com\/https:\/\/twitter.com\/PennyGolightly"]}]}},"_links":{"self":[{"href":"https:\/\/www.pennygolightly.com\/wp-json\/wp\/v2\/posts\/3249","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pennygolightly.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pennygolightly.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pennygolightly.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pennygolightly.com\/wp-json\/wp\/v2\/comments?post=3249"}],"version-history":[{"count":0,"href":"https:\/\/www.pennygolightly.com\/wp-json\/wp\/v2\/posts\/3249\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.pennygolightly.com\/wp-json\/wp\/v2\/media?parent=3249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pennygolightly.com\/wp-json\/wp\/v2\/categories?post=3249"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pennygolightly.com\/wp-json\/wp\/v2\/tags?post=3249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}