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Different ways to get creative with paint and drawing- Fitness Challenge - BAF Movement Sequence

Hello and welcome to another blog. Haha.

We are on Day 20 of the February Fitness Challenge... but don't let that deter you from starting here if you're just finding this now. Check out the blog (or Podcast) for other ways to find wellness in yourself through Healthy Lifestyle Habits and positive changes.

Today's task is to Draw or Paint something; any medium, any canvas, any art.

Now, I'm not very good at drawing. Unless it's completely 'no direction' line abstract (which is still alright to do) or a flipbook of stick people playing soccer (though most of it has to be labelled or you'd have no idea what was going on 😂).

I'll outline my favorite type of painting activity below and include a few sources where you can learn how to draw or try different types of painting.

Pour Painting

My favorite is acrylic pour painting. There are many different techniques with how to make the medium for this and each one gives a different desired effect... I'm just going to outline the way I do it. :) I use basic ingredients from the dollar store because... well... low cost and the clean up is so incredibly simple. I'm a messy painter... think 2 year old with half-decent motor control of their own arm. Haha.


  • White Glue

  • Distilled Water

  • 80%+ Isopropyl Rubbing Alcohol

  • Acrylic Paint

  • Canvases

  • A Foil Tray

  • Small Squeeze Bottles or Containers

  • Small Plastic Cups

  • Toothpicks or Popsicle Sticks

  • Glitter (Optional)

  1. Mix white glue and paint to desired color (less than 3/4 of squeeze bottle or container) then add distilled water (use distilled so your painting remains clean). The water is to water down the mixture a bit until it's about the consistency of pancake batter. Prep as many colors as you want and shake them until fully mixed... you can also add some of the rubbing alcohol or glitter to these mixtures. I don't at this stage... you can add them to the pour cup at a later step.

  2. Get your canvas set up on 4 cups (one at each corner) so it's lifted an over the center the tray.

  3. You can spread a base color of acrylic paint onto the canvas so your pour paint doesn't stick to the canvas as it spreads out... but I like the effect of double pours or corners unfinished. It's personal preference.

  4. Take some more little cups and layer paint colors into it from the squeeze bottles. I do two or 3 small cups of different colors or you can do one bigger cup of layers. You can add small amount alcohol or glitter at this point if you'd like.

  5. From here I flip the cup onto the canvas and let it rest in place for a moment then pull it straight off. The colors will start to run... pick up the canvas over top of the tray and move it around to spread the paint across the surface. It'll likely start dripping off the edge at some point. If there are empty spaces of not enough paint, pour another cup onto where you want.

  6. Once you have the paint on where you want it, spray the rubbing alcohol onto it. It'll pop any bubble in the paint, creating a pretty cool effect. The other mediums create much bigger cells. I just prefer this simply method.

  7. You can do anything at this point, sprinkle some glitter, use a toothpick to make swirls or drawings, create textures by using a hair dryer on low setting to crack the paint. It's your mater piece. 😁

  8. I also like to dip blank canvases in the paint that collects on the tray. :)

  9. Put it off to the side to let it dry fully. You can varnish the canvas after to seal everything in (I haven't done this with any of mine yet). I like to draw pictures on top of what I see in the paint or write my next infamous poem. Haha.

  10. HAVE FUN. This is the most important part. Let go of perfection and just have some a great time creating.

For more ideas of techniques or other mediums, I have created a list of good tutorial videos (from various painters) on my YouTube account... click <HERE>.

As for other techniques for painting... here's an article from Webneel that lays out 25 different Techniques and Styles. Go through and try as many as you'd like, who knows... maybe you're the next Van Gogh?? 😉

Also, do be afraid to try different texture techniques with paint. Do an acrylic pour or grab some watercolor paints then use household items to make impressions or paint with them. You could pour the paint first, like I outlined above then wait for a bit until it gets tacky. Dab plastic wrap onto it, tissue paper, tin foil, cookie cutters... get inventive. You could also start with a blank canvas and use all of those items to put paint onto the canvas.

For Drawing:

Anyway... enjoy your day, have fun creating, and comment below with your finished product(s)!!

Here are a few of my creations:

Fitness Focus: BAF (Believe Again Fitness) Movement Sequence

Watch the video for full instructions and to follow along with me.

Head to Toe Warm-up or Movement Break.

  • 5 Neck U's (Each Way)

  • 5 Neck Ticks (Each Way)

  • 5 Neck Clocks (Each Way)

  • 10 Forward Shoulder Rolls

  • 10 Backward Shoulder Rolls

  • 10 Arm Cross-Overs

  • 10 Forward Arm Swings

  • 10 Backward Arm Swings

  • 5 Wrist Rolls (Both Directions)

  • (Optional) 10 T-Spine Rotations (Each Way)

  • (Optional) 10 Hip Rotations (Each Way)

  • 10 Forward/Back Leg Swings

  • 10 Side Leg Swings (Each Side)

  • 10 Gate-Openers (Each Side)

  • 5 Ankle Rolls (Both Directions)

Important: Stay within a comfortable range of motion (ROM). This is to warm-up the muscles, tendons, and joints of the body. It helps to bring movement to the bodies various planes of motion. Fitness, and activity, are done at your own risk. Be gentle (still try) with this practice until your more comfortable or have worked out regularly. Any questions, please reach out. Remember, we are where we are at... for now.

Video Instructions: BAF Movement Sequence

Well Day 20... Congratulations.

Any questions, message me anytime.

Once you've completed the day... comment below with your findings and progress, I'd love to support you while we challenge ourselves one day at a time. #DayOneAlways mentality with #believeagainfitness effort will create the #healthylifestyle consistency we need. Social media hashtag #februaryfitnesschallenge2021 and be sure to have FUN.

We've got this together.

🌹 Take care all and much love.


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