WELCOME
Wellness Challenge Agenda
Clients of Robin Mungall Fitness are entitled to the Wellness Challenge Booklet which gives tips, advice and advanced notice of the Challenges ahead. Clients are also twice as likely to succeed because they have access to the best trainers in Edmonton to help them complete the tasks.
Rules:
Each participant must complete the tasks each week and email me (mailto:rob@rmfit.com) by that Saturday at 11pm so that I can update the standing by the following Tuesday.
Each Participant is expected to complete tasks to the best of their abilities and to be honest about their challenge, after all this is about self improvement and not just being number 1.
Some Challenges will be completed on Facebook, if you do not have facebook that's ok you can email me and I can post things up on Facebook for you.
Each Week you will have 1 challenge to complete, this gives you 7 days to get it done, so no excuses, you can do it.
Any more information you desire just contact me.
Challenges
Challenge Week 8 (Nov 8 – 14) Wisdom passed down (10pts) By now you should have enough knowledge and wisdom to help someone else get involved in a healthier lifestyle. Your task for this week is to show someone else how to: - Record a food log properly - Complete a proper Squat - Complete a proper Plank - Give them 2 or more tips on how to reach their goals Tip: A great way to do this is to bring a friend to one of your workouts and teach them there. If you don’t have anyone to teach you can “train” the trainer.
Challenge Week 7 (Nov 1 – 7) Healthy Treats (5pts)
Post Halloween = post sugar night for many. I want you all to give one healthy and tasty recipe (either breakfast or dinner) and not shakes. Write your recipe on the Robin Mungall Fitness Group Facebook Page so we can all swap some good eats.
Tip: Unsure if it’s a healthy recipe? Here’s a perfect time to collaborate with your trainer for some helpful tips.
Challenge Week 6 (Oct 25 - 31) Scary Mary Lunge Challenge (5pts)
This week's challenge is simple - Complete 100 walking lunges or reverse lunges a day for 5days ending on Sunday. Good Luck and Happy Halloween!
Challenge Week 5 (Oct 18 – 24) Watch all about it (5pts)
You must view at least 2 YOUTUBE video’s Email me what the video’s are about in 3-5 highlighting points.
Also feel free to talk about them on my facebook fan page if you have questions or comments.
Tip: Completing this task requires you watch all of the video. The internet is a scary place to find information since there is so much contrast, I hope these video’s help to shed light on the truths. Kitchen Tips – carbohydrates: Paul Chek cardio vs Free Weights: http://www.youtube.com/watch?v=ebHxRsW2tnU&NR=1 Kitchen Tips – Groceries: http://www.youtube.com/watch?v=irOhX2H6TIA Kitchen Tips – Reading Labels: http://www.youtube.com/watch?v=wxSXrVWZIyA&feature=related
Here are the Links:
Week 4 Challenge ( Oct 11 - 17) Kindness Cures the Soul (5pts)
Complete 3 random acts of kindness to complete strangers this week.
Post your kind deeds on the Robin Mungall Fitness Group Fan Page so we can all get great ideas on how to make others around us happy.
If you don’t have Facebook just email me rob@rmfit.com and I will post it for you.
SPECIAL ALERT** It’s also the week to post your
MASTER CHALLENGE in Facebook as well!!!
Week 3 Challenge (Oct 4 - Oct 10) 300 Squat Challenge (5pts) Tip: Keeping a nutrition log is a great way to stay conscious of what you’re putting in your mouth. Studies have proven that those who keep logs stick with their meals plans significantly more than those who don’t. Plan to succeed and keep a food log.
Complete a total of 100 squats a day for 3 seperate days out of 7. This does not include any squats you do in your workout routines. You don't have to do 100 in a row, just 100 in a 24hours period 3 times this week. Good Luck.
Week 2 Challenge (Sep 27 - Oct 3) Nutrition Status (10pts)
You must complete a nutrition log for all 7 days. Record the times you ate, and the portions as best you can. At the end of the week I want you to review your logs and see where your weakness lies. You can download the nutrition logs at http://www.rmfit.com in the fitness info section.
You must complete a total of 30minutes worth of plank holds through out the week, not including any planks in your workout routine.
Tip: Engaging your core several times through out the week can help strengthen your posture and improve numerous regular body processes. Watching TV? Why not get down and hold a plank during the commercial breaks? The Plank Place Elbows and forearms underneath the chest. Maintain a flat back and neutral head posture. Engage your core by drawing in your belly towards your spine slightly. Maintain breathing and hold. If your back feels sore STOP Readjust and begin again.
The Total Challenge: (25points)
Choose one of the following tasks to commit to for the entire 8weeks.
Lose 3 inches from your waist line
Improve 1mile run time by 20%
Improve 2mile bike time by 20%
Improve 10 rep max squat strength by 20%
Improve your plank hold time by 25%
Through out the 8 week challenge you will also attempt to complete one of the above tasks. You can not change this task half way through, choose the task that you desire most and stick to it. Use your RMF Trainer if you are a client to help you develop the right strategy for achieving this goal.
The Master Challenge (10points) - (Bonus 10points for the top 3 most creative)
In 4 weeks time (at the mid point of the challenge) you must complete the following Financial Wellness Challenge:
Come up with the most creative way(s) to save or even earn an extra $100 in 4weeks time. Post your methods on the Robin Mungall Fitness Group Facebook page before the end of week 4. If you do not have facebook, just email me and I can post it up for you. This gives you all a chance to share different methods of saving your valuable dollars. Good Luck.
