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Details:
Field Label
Field Type
Data Entry
Frequency
Description:
At The Ranch Club "we rise by lifting each other up". Join us for our first annual fitness challenge that will be filled with hardiness and heckle. The challenge begins on Monday, January 13th and will end on Monday, March 9th.
Throughout the time-frame YOU will have to decide your plan of attack that suits you best. EXAMPLE - Nick will be focused on ample cardio in hopes of carving away some of his bulky muscle :). Weight in is weekly with a smart scale.
Primary classifications within the challenge include:
Weight Loss - Weight loss in lbs as a percentage of your beginning body weight.
Body Fat % - Body fat loss in lbs as a percentage of your beginning body weight.
I'm not an expert here so if these don't make formula sense let me know!
Secondary goals within the challenge include:
Week 1 WALK - Walk 10,000 steps per day for at least 5 days in the week. Do this at home, the gym or at work. YES I said at work! Get your work area covered, communicate with your manager and take a 15 minute walk break at The Ranch. Cart paths, neighborhood
sidewalk are prime ways to do this. Download a pedometer app to your phone for step count details. Report daily accomplishments to the ChallengeRunner app for daily points.
Week 2 STRETCH - Stretch for at least 15 minutes per day for at least 5 days in the week. This is another good one you can do on your break at work. Good places to do this include golf shop, fitness club, crows nest, or locker rooms. Report daily accomplishments
to the ChallengeRunner app for daily points.
Week 3 WATER & NO FAST FOOD - Drink at least 8 eight ounce glasses of water per day for at least 5 days in the week. Also, NO FAST FOOD on the days of accomplishment. Report the success to ChallengeRunner app.
Week 4 FRUIT/VEGIES - This one is my least favorite. Eat at least 1.5 cups of fruit and 1.5 cups of veggies in a day for at least 5 days in the week. Example one apple is 1.5 cups. Report your daily status in the app.
Week 5 SLEEP - This one is my favorite. Sleep is an under estimated part of overall mental health as well as fitness recovery tool. Log at least 7 hours of sleep on at least 5 days in the week.
Week 6 EXERCISE - Log at least 150 minutes of medium intensity exercise in the week. This could be activities such as running, biking, basketball, pilates, gym workout, home body weight workout, etc... If you need space to do a body weight workout the
crows nest would be available. If you need gym access use RC for the week! Log minutes into the app.
Week 7 PLANK - This one could be interesting! Google PLANK techniques if need be. Get comfortable and watch the clock while you hold the PLANK position as long as you can. Get points for doing the exercise. Get more points for improving your previous
day time by at least 5 seconds. Follow app questions on point accomplishments.
Week 8 MILES - Individual miles all logged from walking, running and biking. The goal is to log as many as possible while encouraging all participants to due the same. If the group numbers accumulate over 200 (might change based on number of participants)
then all will enjoy a group prize. Digital miles from treadmill or bike trainer are acceptable. RC gym is welcome this week as well!
Be sure to weight in on Mon/Tues and log your daily/weekly accomplishments through the ChallengeRunner app. Also we encourage you to find some accountability partners. Most of us have never done anything like this before...words of encouragement, advice
and countless high fives are recommended.
Track your fitness through the smart scale as well as log daily/weekly progress through the ChallengeRunner app. Watch leaderboards and have fun with this challenge, watc