Welcome, you don't need a new year or a new month to start the challenge - JUST START!
1) CHOOSE YOUR CHALLENGE We've got three to choose from (yes, you can do all 3 but starting with one may be more manageable):
1) Move Daily for 15 Minutes / 2) Run or Walk 50 or 100 Miles / 3) Healthy Food Choices - register for free here - start any time!
2) CHECK OUT TIPS & GUIDES below and our Virtual Class Library (you'll need to register to get the passcode).
3) TRACK YOUR ACTIVITY DAILY - print a weekly log from this page or use any system that works for you.
4) SHARE ACTIVITY WITH US on Sundays, we'll email out a reminder to log activity. You can also tell us how it's going on Facebook or Instagram - tag us @wefitmoms #wefitmoms so we can cheer you on
5) CELEBRATE YOUR SUCCESS In 4 weeks, we'll send registered participants a Vinyl Sticker to add to a favorite water bottle or bulletin board - it's like a gold star for mom!
Questions? Contact us
1) Move Daily for 15 Minutes / 2) Run or Walk 50 or 100 Miles / 3) Healthy Food Choices - register for free here - start any time!
2) CHECK OUT TIPS & GUIDES below and our Virtual Class Library (you'll need to register to get the passcode).
3) TRACK YOUR ACTIVITY DAILY - print a weekly log from this page or use any system that works for you.
4) SHARE ACTIVITY WITH US on Sundays, we'll email out a reminder to log activity. You can also tell us how it's going on Facebook or Instagram - tag us @wefitmoms #wefitmoms so we can cheer you on
5) CELEBRATE YOUR SUCCESS In 4 weeks, we'll send registered participants a Vinyl Sticker to add to a favorite water bottle or bulletin board - it's like a gold star for mom!
Questions? Contact us
CHALLENGE 1: MOVE FOR 15 MINUTES A DAY
Only 15 minutes a day for 4 weeks? Yup, it sounds simple and that's the point.... 15 minutes a day is manageable and sustainable - even on the busiest mom-days - and that bite-sized commitment helps you stick to it! And hey, you're not limited to 15 minutes - you're committing to at least 15 minutes a day.
New to working out or have an infrequent exercise schedule? Add some structure by committing to simple daily activities like walking, yoga, or stretching. Got a well-established group fitness class or run routine, add 15 minutes a day of cross-training or stretching to shake things up.
Here's are a Few Ideas to Add Movement to your Day
1) Try one of our Virtual Classes - we have 10-30 minute strength, stretch, and yoga sessions (you'll need to register to get the passcode)-
2) Walk around your neighborhood
3) Dance to 3 songs
4) Go for a bike ride
5) Hike a local trail (or find a hill and climb it)
6) swim
7) Do a quick yoga session
8) Climb stairs
9) Walk on the beach
10) Stretch
New to working out or have an infrequent exercise schedule? Add some structure by committing to simple daily activities like walking, yoga, or stretching. Got a well-established group fitness class or run routine, add 15 minutes a day of cross-training or stretching to shake things up.
Here's are a Few Ideas to Add Movement to your Day
1) Try one of our Virtual Classes - we have 10-30 minute strength, stretch, and yoga sessions (you'll need to register to get the passcode)-
2) Walk around your neighborhood
3) Dance to 3 songs
4) Go for a bike ride
5) Hike a local trail (or find a hill and climb it)
6) swim
7) Do a quick yoga session
8) Climb stairs
9) Walk on the beach
10) Stretch
CHALLENGE 2: WALK/RUN 50 OR 100 MILES
Running or Walking 50 miles in 4 weeks breaks down to 10-15 miles a week. It is a great goal for someone who is already comfortable walking or running 2 miles a few times a week. Here's a sample training schedule for 50 Miles in 4 Weeks
Running or Walking 100 miles in 4 weeks breaks down to 20-30 miles a week. It is a great goal for someone who is already comfortable walking or running 4-5 miles at a time and at least 18 miles a week. Here's a sample training schedule for 100 Miles in 4 Weeks
Running or Walking 100 miles in 4 weeks breaks down to 20-30 miles a week. It is a great goal for someone who is already comfortable walking or running 4-5 miles at a time and at least 18 miles a week. Here's a sample training schedule for 100 Miles in 4 Weeks
- Wear comfortable shoes and socks (avoid cotton that can cause blisters)
- Breathable clothing (layers are good if it's cold)
- Carry a small bottle of water
- Download an app like Strava or MayMyRun to track miles
- A hat with a visor will keep sun or rain out of your eyes
- Stay safe in the dark - carry a flashlight or wear a headlamp. Wear bright, reflective clothes.
CHALLENGE 3: HEALTHY FOOD CHOICES
Working from home, stress, and the holidays may have sent your eating habits into a tailspin. Let's reset. This challenge is broken down into four suggested weekly goals to keep it interesting and attainable - you can choose to do them in any order. Do all four or just pick the options that work for you.
Week 1: Eat More Vegetables / Week 2: Hydrate / Week 3: Kick the Sugar Habit / Week 4: Eat Mindfully
Week 1: Eat More Vegetables / Week 2: Hydrate / Week 3: Kick the Sugar Habit / Week 4: Eat Mindfully
WEEK ONE: EAT MORE VEGETABLES
Think about how many vegetables you already eat and where you have some gaps - breakfast and snacks are usually lacking. Fill in the gaps using simple and practical solutions:
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WEEK TWO: HYDRATE
Drinking enough water helps keep your muscles healthy and your whole system happy. As it gets colder, it's easy to forget to drink water. Dehydration can make you feel tired, irritable, and even increase your heart rate and make you feel out of breath. A good goal is to take your body weight in pounds, and divide by 2. This is the number of ounces of water you should aim for each day. (For example: 180 lb person should drink 90 oz of water per day) A gallon of water is 128 oz A typical glass of water at home is 16 oz WEEK 3 - KICK THE SUGAR HABIT - COMING SOON!
WEEK 4 - EAT MINDFULLY - COMING SOON! |