Evolving is the process of developing or progressing gradually. In life, there is always room to discover new possibilities. Every next chapter may demand a different version of you, so your ability to adapt and evolve is essential. Regardless of where you are on your health and wellness journey, taking time to reflect and move forward in a positive direction will help you unleash your full potential.
What Do You Want to Achieve in 2025?
As we enter a new year, we are here to support you in achieving your wellness goals and staying accountable. One way we do that is by holding our annual 14-week wellness challenge, Renewed You, which begins on Monday, January 13, 2025.
Each week of Renewed You, you will be asked to focus on a few simple habits and complete tasks from the categories below. We’ll provide educational resources, guided workouts, recipes and more to help you stay focused and engaged.
Move (Cardio): This category focuses on challenging your cardiovascular fitness. Cardiovascular training supports heart health, strengthens the immune system, and improves mental health and energy levels. You will be encouraged to start small, aiming for at least 15 minutes of movement per day, and increase that number throughout the challenge. If you are already achieving at least 15 minutes per day, we encourage you to set a goal that challenges you. This could include trying a different mode of cardio or increasing the duration of your workout/the number of cardio workouts you complete per week. In general, 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 and levels of difficulty, so there’s something for everyone. Additionally, we will be hosting a live Renewed You workout each Monday at 12 p.m. ET.
Move (More): Moving throughout the day outside of exercise is important. It can benefit your mental and physical health and make you more productive. Uninterrupted sitting can make it harder for your body to process sugar, creating insulin resistance. This category will focus on helping you increase your overall movement throughout the day, including moving each hour and/or taking stretch breaks. You can sign up to participate in one of our chair flow stretch breaks, offered Monday through Friday at 11:10 a.m. ET and 2 p.m. ET on Webex. You can sign up using this link.
Eat: Healthy nutrition is foundational to a healthy life. It can decrease inflammation, improve your overall health, and increase your energy. Concentrating on a healthy diet is also most effective when it comes to weight loss. 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: Your 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 mindfulness strategies.
This year, we will be offering more resources than ever, including mobility training to help keep your joints in good health, as well as guided meditations and yoga sequences to offer different ways to work on your fitness and mental well-being.
Overall, Renewed You is an all-encompassing program that 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
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 USD American Express gift card. Plus, throughout the challenge, we’ll have weekly giveaways, with Apple Watches, fitness equipment and apparel up for grabs.
Let’s focus on taking gradual steps forward, together!
by: Lauren Scotti
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