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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).
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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
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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 

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  

  • 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 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: 
  1. Make a giant bowl of salad to add to your plate throughout the day 
  2. Buy or Make a Crudité (fancy word for raw veggie plate) and set it up on the counter or fridge so it's easy to grab and snack on celery, carrot sticks, cucumber slices, red pepper slices, snap peas, etc.
  3. Add vegetables to an omelet in the morning 
  4. Spruce up marinara sauce with 1/2 to a full can of pureed pumpkin (Libby's brand is nothing but pumpkin and it's pretty bland so it won't alter the taste much) or some chopped carrots. Toss in a few handfuls of spinach for the last few minutes of cooking.
  5. Try a lettuce wrap for a sandwich, burger, or taco. 
  6. At your next grocery trip, seek out and buy a vegetable you don't often cook with - challenge yourself to make a side dish with it.
  7. Add some "zoodles" (spiralized zucchini, carrots or butternut squash) to your dinner plate - if you don't have a zoodler, you can often find them precut in the fresh veg section or even frozen. Dress them up with marinara, olive oil and parmesan.
  8. Make a vegetable soup with all your left over veggies or use veggie ends and peels to make a broth in your Instant Pot. Here's a recipe.
  9. Create a mashed side dish out of cauliflower, carrots and rutabaga, or sweet potato.  
  10. Make a yummy salsa out of tomatoes, cilantro and onion or try adding tomatillos, carrots shreds, or 
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!
We Fit Moms - Connecting Women through Health and Fitness since 2007