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Fresh Start Fitness Challenge January 1-31, 2021

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Fresh Start Fitness Challenge: Movement & Motivation for January 2021

Join us each day in January for a motivational quote or activity, and a workout that builds on itself each week. 

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Exercises include:

Jumping Jacks

Planks

Push-ups

Squats

High Knees

*Please do what your body feels comfortable with and modify as necessary

January 1-7

Complete 8 reps of each exercise per day: jumping jacks, planks, push-ups, squats, high knees

1/1 - You've got this!

1/2 - Do something you KNOW you'll rock today.

1/3 - Write down your specific goal.

1/4 - List 3 reasons WHY you want to achieve it.

1/5 - Start small, really small.

1/6 - You can do anything for 5 minutes.

1/7 - Focus.

January 8-14

Complete 10 reps of each exercise per day: jumping jacks, planks, push-ups, squats, high knees

1/8 - Find the source of honest feedback.

1/9 - Believe that you'll succeed.

1/10 - Make today count.

1/11 - Add just a 1/4 of a mile or 2 reps to your workout.

1/12 - Just commit for 30 days.

1/13 - Focus on progress not perfection.

1/14 - Schedule "YOU" time first thing in the morning.

January 15-21

Complete 12 reps of each exercise per day: jumping jacks, planks, push-ups, squats, high knees

1/15 - Visualize success everyday.

1/16 - Think about the benefits not the difficulties.

1/17 - Reward your efforts.

1/18 - Try something totally new today.

1/19 - Tell people what you'll accomplish.

1/20 - Remember: There's an ebb and flow to motivation.

1/21 - Having trouble? Ask for help.

January 22-28

Complete 15 reps of each exercise per day: jumping jacks, planks, push-ups, squats, high knees

1/22 - Don't be afraid to scale back.

1/23 - Read a blog or book about your goal.

1/24 - You are stronger every day.  Keep going.

1/25 - Wake up and empty your thoughts on to paper.

1/26 - Forget the urgent thing, focus on the important thing.

1/27 - Find a virtual workout buddy - or somebody that will hold you accountable.

1/28 - Say to yourself what you would say to motivate a friend.

January 29-31

Complete 18 reps of each exercise per day: jumping jacks, planks, push-ups, squats, high knees

1/29 - Do something that scares you.

1/30 - Try a food that you’ve never tried before.

1/31 - Breathe in. Pause. Breath out. Repeat.

For the Love of Health February Fitness Challenge: February 1-28, 2021

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Join us each day in February for a workout challenge item from one of our CHF instructors or Medical Exercises Specialists!

*Please do what your body feels comfortable with and modify as necessary

Exercises include:

February 1          Stephanie Sutton: 1-minute plank hold

February 2          Sue Lehman: Bridge - lift and lower hips 3x and hold 30 seconds

February 3          Cheryl Mansfield: 10-15 squats

February 4          Sandie Omar-Amrani: 1-minute arm circles (30 seconds each direction)

February 5          Lilly Murphy: Skaters for 35 seconds rest 15 seconds, repeat 4x

February 6          Lois Schunk: 2-minute bicycle abs

February 7          Carrie Kerster: Running in place for 1 minute (alternative: high knees for 1 minute)

February 8          Jason Bautista: 30 mountain climbers

February 9          Charlotte Rowley: 4 sets of 15 jumping jacks

February 10        Brian Fuentes: 10 Burpees

February 11        Tanya Rutter: Standing on one leg for 30-seconds

February 12        Derick Malit: 20 Russian Twists

February 13        Annelise Tripp: Single leg balance with eyes closed, 15 seconds (be near something to grab onto just in case)

February 14        Manuela Schraner: 15 lunges

February 15        Carrie Kerster: Be still and breathe for 2-4 minutes

February 16        Jason Bautista: Boxing Challenge: 60 second punches, 60 seconds alternating front kicks

February 17        Charlotte Rowley: 3 sets of 5 push-ups

February 18        Brian Fuentes: Self Massage with Tennis Ball for 10 minutes

February 19        Debbie Teel: Stretch for 20 minutes - total body

February 20        Derick Malit: 15 Bicep Curls

February 21        Tanya Rutter: Wall squats, 10-15 reps in 1 minute

February 22        Annelise Tripp: Side plank, 30-60 seconds, 2 sets

February 23        Manuela Schraner: 10-15 front and lateral raises

February 24        Stephen Dilag: Bird Dog, 10 reps

February 25        Bobbie Hendrickson: Lying Leg Extension, 15 reps

February 26        Bobbi Grimm: Repeaters - 20-30 each leg

February 27        Lilly Murphy: Pop squats for 35 seconds rest 15 seconds, repeat 4x

February 28        Lisa Larson: Cat-Cow Spinal Flow (on all 4's or seated in a chair) connecting movement to rhythm of breath to increase circulation and reduce stress

BONUS ITEMS: 

Carrie Bravick: Hitchhiker mudra and thoracic backbend

Nahid Mohammidfar: Clams (both sides) 1 minute