Fall Challenge 2023
My long time clients know that every December I run a Christmas workout challenge. For the entire month of December, we strive to achieve the minimums of our national physical activity guidelines for health. This year I am trying something new. The challenge will run for 8 weeks starting Monday October 9 and ending Sunday December 3.
All countries have similar physical activity minimums that use the same global research data that demonstrates a certain amount of cardio and resistance training is needed to increase our health, longevity, and maintain our weight (more is needed to lose weight - if curious what those recommendations are, please email and I will write an article about it).
The Canadian Society for Exercise Physiology (CSEP) is our governing body, while American College of Sports Medicine (ACSM) is the highly respected governing body for the US. Both agree we need:
150 minutes of moderate intensity (or 75 minutes of vigorous intensity) cardiorespiratory exercise weekly
2-3 resistance training sessions weekly that target all major muscle groups
1 stretching/mobility sequence weekly (optional)
Following the guidelines is associated with a lower risk of mortality, cardiovascular disease, hypertension, type 2 diabetes, several cancers, anxiety, depression, dementia, weight gain, and adverse blood lipid profile. In addition, improved bone health, cognition, quality of life and physical function. WOW isn’t that AMAZING? Just by moving our bodies a little bit every day!
For moderate intensity physical activity the minimum is 22 minutes per day, with target heart rate between 50% and 70% of your maximum heart rate. The vigorous intensity minimum is 11 minutes per day with a target heart rate of 70% to 85% of your maximum heart rate. You can estimate your maximum heart rate based on your age by subtracting your age from 220. Brisk walking, jogging, cycling, and, swimming all count here - anything that gets your heart rate up to your targets.
To get your 2-3x weekly resistance minimums in I highly recommend Pilates equipment and barre classes here at the studio, but you can lift weights too. It’s best to do what you enjoy because studies show you will be more consistent.
Stretching/mobility is optional, and it only needs to be 1x weekly. During the challenge I supply a 7 minute stretching video and 7 minute foam rolling video you can follow along with.
This Fall Challenge is 8 weeks long starting October 9 and ending December 3. We will gradually process our activity week by week to make it more achievable and less risk of injury. We will increase the amount each week until by week 8 we are meeting the minimum physical activity guidelines with increased strength, endurance, and vitality to tackle the Christmas season with more energy! If you are already reaching your minimums of physical activity for health, awesome! You are welcome to continue all your amazing workouts and simply enter for the prizes.
If you’d like to enter the Fall Challenge, now is the time to gather your smart watch or fit bit and connect it to your mobile device as each week the requirement is to email me screen shots of your completed workouts. I need to see your duration and average heart rate.
If you have met the target for the week you are entered into the lottery for the weekly prize of $15 GC for Starbucks or Lululemon (7 chances to win!). If you have met the requirements for all 8 weeks you are entered to win the grand prize of $150 GC to Lululemon! But of course everyone is a WINNER when you achieve the physical activity minimums for health, because this is so much more than fancy (and awesome) workout clothes, this is about our long term health. Let’s reduce our chances of heart disease, diabetes, certain cancers, depression, and anxiety by getting healthy together!
If you are IN please reply to this email to sign up. If you are a current client here at the studio entry is 100% FREE. Yup! You read that right! A current client is one who has an active membership or drop in pass and is participating in weekly classes. If you aren’t a current client the entry is $75.
You have nothing to lose and soooo much to gain with this challenge!
