What: A personal challenge to help you create healthy habits that includes 5 daily checklist items and one virtual 5k. Prizes will be given randomly!
When: December 1st - 24th. The 5k will be on December 24th, it must be completed by NOON mountain time. Optional Zoom Meeting 12:00 pm to meet, celebrate and see who wins prizes (less than 30 minutes)!
Who: For any ages and all levels of abilities as well as those already on a training program (the challenges will only be slightly extra and a great add on for you!) No running is necessary, this can be just for fitness and wellness persons too!
Where: At your home for the daily checklist, online (at Rugged Running Facebook Open Page) for photos and such, and the 5k can be virtual.
Why: To build healthy habits through consistency and education as well as community!
Cost: $20 per person. Why is there a cost? Because if we do it for free, you won’t probably hold yourself accountable, however if you pay a little for something, we hope that you will try to take action and gain value from it! .. and it does offset some of the prize cost.
Your daily checklist: (will take 21 minutes approximately)
Daily Training Program Item (see email and calendar once you register) This will include 15 minutes or less of some type of walking cardio (in which you can apply to a bike or run if you wish or a strength exercise like a squat (we will provide beginner to advanced options) or a yoga move. (15 mins)
A Picture or Video While Doing the Daily Training Program Item (post on the open page) https://www.facebook.com/groups/2759933474232099 (this can be a great winter pic from a hike or your yoga pose and does not have to include you in it) (1 min approx)
Read your daily health quote (see email and calendar once you register) This will be helpful stats and facts to help you learn more about wellness that will take a minute or less! (1 min approx)
Include one of these 3 “Healthiest Food” options daily. 1. Dark Leafy Greens (collards, mustard greens, turnip greens, chard, spinach and kale.). Dark green leafy vegetables are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber. 2. Quinoa -Packed with nutrients. ...Contains antioxidant and anti-inflammatory plant compounds.Higher in fiber than many grains. ...Gluten-free and great for people with gluten intolerance. .A good source of protein. .High in important vitamins and minerals. 3. Beets-No matter which color – red, yellow, golden – or which part – root or greens – they contain a wonderful variety of protective carotenoids. Evidence suggests their dietary nitrates can be converted to nitric oxide and improve endurance exercise.
MINDSET! Positives vs. Negatives. Every day we are hit with negative thoughts. Sometimes we let those negative thoughts get in the way of our goals or success. Each day write down one of your negative thoughts, then counter it with a positive thought. Share with the group, the coach or keep it to yourself but if you are having trouble countering, let us help you! (example: I do not have the willpower (negative) I can try to make it work (positive)
Will be awarded randomly in a drawing to the participants who have completed the monthly challenge and 5k. NO! There is not a 5k time limit. NO! We are not competing for who is the fastest. There will be 3 prizes per month given.
Rugged Running gear pack ( that will include stickers, apparel, hats and more!)
1 Standard Rugged Running Training Program for the distance or fitness goal of your choice. (These range from 5k through 100 miles and different levels and courses. They are approximately 3 months long).
1 Semi-Personalized Rugged Running 3 month training program that includes cardio, strength routine and basic nutrition.
For anyone who participates in all 3 months, they will be in a random drawing for 1 year of our Rising Star Membership Plan! (this is a monthly standard programming that includes basic nutrition and strength training).
Winners will be announced at the zoom meeting at 12:00 mountain time December 24th. You do not need to be present to win, however, we hope we get to meet you!
Do I need to be a runner to do the challenge?
NO! Please join us. This challenge is for beginners, children, or even the overweight population looking to make some mild improvements. It is mellow enough to add on to any other training program you may be on!
Do cardio in the morning on an empty stomach, studies show you will burn about 20% more body fat!
4. Do I have to do the challenge every month (October, November, December) to be eligible for prizes?
No! There are prizes for every individual month, however, there is a big prize for those who do every month.
5. How do you keep track?
You must post a picture of your daily challenge on our facebook open page every day to be eligible! And basically, the honor system.
6. Do I have to run the 5K?
NO! You do not need to RUN the 5k, however, you must at least walk it, complete it. If you do not have a watch that tells the distance, we are happy to accept track or neighborhood walking approximate mileage.
7. When and how will I receive the challenge?
All participants must be signed up by September 30th, Thursday, and will receive their challenges via email by Thursday @ Noon Mountain Time (if one signs up past that time, lets say the morning of October 1st, that is fine, we will send it out right away).