Progress doesn’t have to be big to ignite change within you and give you momentum toward your goal. It starts with intention and small actions.
Progress could be the decision to get up 10 minutes earlier for a walk or to take 15 minutes to stretch after a workout. It could also be removing distractions during dinnertime or spending time reflecting on what you are grateful for each day. Whatever the progress is, there is power in it — the power to change your habits, which ultimately leads to the power to change to your life.
Starting in January, we’ll shine a light on the power in progress as we kick off our annual 14-week wellness challenge, Renewed You. We invite you to participate in this rewarding challenge.
During Renewed You, you will be asked to focus on a few simple habits each week. The habits will include tasks from the categories below. With each task, we’ll provide you with educational resources, guided workouts, ideas and recipes to help you stay focused and engaged.
Move/Cardio: This category will focus on challenging your cardiovascular fitness. You’ll start small, with 15 minutes of movement, and build on that progress throughout the challenge. The movement minutes can be any form of cardio, such as walking, biking, dancing and beyond. Your body will reap the benefits, including a stronger heart and lungs.
Move/Strength: This category will focus on resistance training. Resistance training improves health, reduces risk factors for developing diseases, prevents injury and helps build strong muscles and bones. During the challenge, we’ll provide two different strength workouts crafted by our team of nationally accredited trainers each week to help you meet the recommended number of weekly strength workouts. You can either follow along with our on-demand strength workout videos or utilize PDFs to complete the list of strength exercises on your own in a gym. These workouts incorporate different styles, levels of difficulty and a broad range of exercises, so there’s something for everyone. Additionally, we will be hosting a live Renewed You workout each Monday at 12 p.m. ET via Zoom.
Move/More: This category will focus on helping you increase your overall movement throughout the day, including moving each hour and/or taking stretch breaks.
Eat: Healthy nutrition is foundational to a healthy life. This category will focus on helping you make small tweaks to your lifestyle, like meal planning, eating appropriate portions, consuming more vegetables, and making sure you eat your macronutrients daily.
Live/Inspire: Wellness isn’t just physical; it also requires a healthy mindset. This category will focus on things like gratitude, motivation, sleep habits and mindfulness. Tasks may include writing down what you are grateful for or trying one of our strategies to be more mindful.
Renewed You is an all-encompassing program that truly focuses on every aspect of physical and mental health. Each week, new tasks will be emailed to participants. Throughout the week, you’ll use our application to check off the tasks you complete.
What you need to participate:
- One set of dumbbells
- A yoga mat
Other helpful tools:
- Loop bands
- A Healthy Habit journal
Completing this 14-week challenge takes focus and persistence but should never feel overwhelming. We encourage you to take things just one task at a time.
Participants who make it through all 14 weeks of the challenge — by submitting at least one task per week — will be entered into our grand prize raffle for a chance to win a $2,000 American Express gift card. Plus, throughout the challenge, we’ll have weekly giveaways, with Apple Watches, fitness equipment and apparel up for grabs.
What are you waiting for? This is your time to find the power in progress and make 2024 your healthiest yet!
By: Lauren Scotti
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