A powerful path to relaunching your fitness and wellness routine.
Now is the time to commit to your strength, your fitness, and a new season of health, optimism, and confidence!
In support of YOU, our PJCC Fitness community, we designed this challenge as a powerful path to relaunching your fitness and wellness routine.
No matter where you’re at today, we know that you have it in you to succeed… and through this challenge, we’re here to help and guide you along the way!
What You Can Expect
For the Challenge, we’re providing:
We know you can do this… Join in, get motivated, get strong!
Complete two to three sets of 10-12 reps for each daily exercise.
Week 1 Kick-Off Video with Vicki McGrath
Day 1: Lunges and Skaters
Day 2: Bicep Curls
Day 3: Standing Front Raise
Day 4: Double-Leg and Single-Leg Squats
Day 5: Bench Squats
Day 6: Planks
Day 7: Downward Dog
Start Your Week:
1. Write down all your WHYs. WHY you desire fitness and wellness? (Dig deep! The more you understand and appreciate your own motivation, the more committed you will be.) Suggested format: I desire to feel/experience/gain/lose/be…
Commit to reading these WHYs out loud to yourself in the mirror each morning and night.
Weekly Self-Check-In:
1. After almost a week of following this challenge, how are your WHYs feeling to you? Are you getting comfortable with them… or are you discovering even more deeper “WHYs” beyond what you initially wrote down? How will you stay inspired and committed throughout the month?
Week 2 Kick-Off Video with Christian Luera
Day 8: Lunges Holding the Wall
Day 9: Modified Push-Ups
Day 10: Bench Dips
Day 11: Clamshells
Day 12: Plank Variations
Day 13: Romanian Deadlift, Lat Pull-Down, and Tricep Extension
Day 14: Core and Balance Challenge
Start Your Week:
1. Let’s get goaling! List one to three “micro goals” you’d like to establish for this fitness challenge. The more specific you can be, the better: “I will walk more” and “I will eat healthier” are both vague and therefore hard to measure; but “I will walk at least 6,000 steps every day this month“ and “I will eat at least five fruits and vegetables every day“ are both actionable and measurable, as well as time-bound.
2. Solidify your commitment to success! Once you’ve written down your goals, share them with a trusted family member or friend. And be sure to share how you will reward yourself in healthy ways when you attain your micro-goals.
Weekly Self-Check-In:
1. Review the goals you set on Monday. Be honest… did you work toward them this week? Anything you need to adjust? Do you want to add a goal, or replace one or more?
Week 3 Kick-Off Video with Vicki McGrath
Day 15: Forward Alternating Lunges, Squats, and Burpees
Day 16: Sword Pulls
Day 17: Bent-Leg Pushups
Day 18: Bird Dogs, Dead Bugs, and Wood Chops
Day 19: Half Turkish Get Ups
Day 20: Shoulder Presses, Front Raises, Side Raises, and Reverse Flys
Day 21: Spine Exercises
Start Your Week:
1. What negative self-talk do you repeat in your own mind? Write down some of those phrases—then write down the thought you’ll use to challenge it. (For example: if you tell yourself “I always fail at fitness efforts… what’s different this time?” change your script to say: “I can and will make progress in my fitness efforts, because my health is important and I deserve to be consistent and optimistic about my ability to succeed.”) Repeat these positive statements every day to yourself in the mirror, and use them to disconnect from the negative when it shows up throughout your day.
2. Solidify your commitment to success! Once you’ve written down your goals, share them with a trusted family member or friend. And be sure to share how you will reward yourself in healthy ways when you attain your micro-goals.
Weekly Self-Check-In:
1. Have you been repeating your positive self-talk statements every day? Are you sensing any change in your mindset? If so, great! If not, keep it up… it’ll come! You’ve got this!
As you work on your self-talk, remember to use language that feels motivating and honest. Speak to yourself the ways you would speak to someone you love deeply (your child, partner, parent, sibling, or dear friend).
Week 4 Kick-Off Video with Christian Luera
Day 22: Lunges
Day 23: Knee-Drive Lunges and Split Jumps
Day 24: Superman Pull and I-Y-T-A Pushup
Day 25: Planks
Day 26: Sumo Squats
Day 27: Atomic Push-Ups and Donkey Kicks
Day 28: Simple Stretches
Start Your Week:
1. Reflect on victory. How do you define victory for your increased fitness and wellness? Has your perception of victory changed during this Challenge?
2. How will you stretch yourself this week? (A few suggestions: walk 5-7 minutes farther; plank for 5-10 seconds longer; add 3-5 more pushups). What are new resilience statements you can add to motivate yourself toward goal victory?
Weekly Self-Check-In:
Get out a pen and paper, and write down three achievements you’ve had over the past month. These can be anything from increased energy, to improved flexibility, to a renewed commitment to a fitness routine… or something else!
