Health & Fitness Challenge
Welcome to the Hybrid Athletics 5 Week Health & Fitness Challenge! Each week you will be given several challenges to complete. The bulk of the points in the competition (HALF) can be accumulated through simply completing the Weekly/Daily challenges. You can earn up to 15 points each week by completing all the Weekly/Daily challenges.
- Weekly/Daily Nutrition Challenge = 9 points
- Simple Daily Challenges to learn about nutrition and how it affects your health
- There will be a Basic challenge (6 points) and a bonus challenge (3 points)
- Points will be accumulated Mon-Sat, with Sunday being the day to tally your scores.
- Weekly Ab Challenge = 4 points
- This will be a basic Ab circuit that you can do at home/the gym at any time.
- We are looking to complete this 3 days per week to get the 3 points.
- If you complete it on 5 or more days you get 1 bonus point.
- You must perform the specific Ab Challenge for that given week.
- Weekly Mobility Challenge = 2 points
- This is a 5 minute video series to follow along and work on flexibility
- If you perform this on 2 different days you get the 1 point.
- Earn a bonus point if you stretch on 4 different days.
- You may perform any mobility video from previous weeks as well.
The Weekly score sheet will have a space for you to track your daily progress on that week’s challenges, spaces to “check the boxes” to track your progress, and a spot to tally up your score each week.
WEEKLY SCORE SHEET (Sunday is a day “off” of the challenge but we still recommend you stick to the plan to get the best results on your follow up scan!)
Print a copy – Weekly Score Sheet
| MON | TUES | WED | THURS | FRI | SAT | TOTAL | |
| DAILY / WEEKLY NUTRITION (1pt / ✔) | /6 | ||||||
| BONUS (.5 pt / ✔) | /3 | ||||||
| AB (3 ✔ = 3 pts) (5 ✔ = 4 pts) | /4 | ||||||
| MOBILITY (2 ✔ = 1 pts) (4 ✔ = 2 pts) | /2 | ||||||
| TOTAL WEEKLY SCORE | /15 |
Scoring is on the Honor system, but winners will be asked to provide a copy of each of their scorecards to verify scores.
FULL SCORING SYSTEM.
- 75 points available from Individual Weekly/Daily challenges
- Complete all the daily challenges and bonus challenges to earn all the points
- Everyone has a chance to earn these points weekly
- 25 points available from the Weekly Team Challenges
- Complete the weekly Team Challenge to earn 5 points per participant
- 25 points available from body fat % change
- The top 5 finishers in terms of % Body fat loss will earn bonus points
- 1st = 25, 2nd = 20, 3rd = 15, 4th = 10, 5th = 5
- 25 points available from total Weight Loss
- The top 5 finishers in terms of total weight loss will earn bonus points
- 1st = 25, 2nd = 20, 3rd = 15, 4th = 10, 5th = 5
THE WINNER is the participant who has the highest point total at the end of the Challenge! GOOD LUCK!
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WEEK 1: DAILY/WEEKLY NUTRITION – HYDRATION
Print a copy – WEEK 1 _ HYDRATION
WEEKLY CHALLENGE: Drink 2+ Liters of water per day.
- Drink 2 liters / 8 glasses / 64 ounces of water (up to 3L)
- You can add flavoring / supplements to the water
- Coffee/tea does NOT count.
BONUS CHALLENGE: LIMIT/REDUCE your alcohol consumption.
- Ideally this means ZERO alcohol for this week, but if you at very least are able to limit/reduce your usual amount of alcohol consumption (EG: 1 drink instead of 3) then we will count that as a win and a check mark for the day! (each check mark here is worth half a point).
- Water aids the digestive system, helps prevent constipation, flushes toxins from the body, promotes good kidney function, keeps your joints and muscles lubricated, supports healthier and younger-looking skin, and helps regulate body temperature
- Studies show that drinking 16 fluid ounces (470 mL) of water before meals may help you lose weight. This is because water can make you feel fuller, stimulate your metabolism, and help you burn more fat.
WEEK 1: AB CHALLENGE
WEEK 1: MOBILITY CHALLENGE
WEEK 1: OPTIONAL TEAM CHALLENGE
Take a team photo with more than half of your team working out together (bonus claps for doing it outside!)
- Please send photo through the Health & Fitness Challenge Teams chat or email to mmanning@lorvalcapital.ca.
BONUS CONTENT: AT HOME WORKOUTS
Print a copy – WEEK 1_ AT HOME WORKOUTS
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Message from Coach Nate
WEEK 2: DAILY/WEEKLY NUTRITION – 3 MEALS/PROTEIN
Print a copy – WEEK 2 _3 MEALS _ PROTEIN
WEEKLY CHALLENGE: Eat 3 Balanced Meals per day (at least)
- Eat 3 specific meals spread evenly throughout the day.
- Balance your meals with Protein, Carbohydrates & Fats at EVERY meal
- Try to keep the meal size somewhat consistent (don’t eat all your calories in 1 meal)
BONUS CHALLENGE: Hit the Protein Goal for your bodyweight.
- For the Purposes of this week, we are going to calculate this number as .75 grams per pound of body weight. (Take your realistically desired body weight and multiply it by .75)
- If you are looking to gain muscle or really take the challenge seriously, we recommend attempting to get in 1g of protein per pound of Body weight
- (each check mark here is worth half a point).
WEEK 2: AB CHALLENGE
WEEK 2: MOBILITY CHALLENGE
WEEK 2: OPTIONAL TEAM CHALLENGE
Submit a collage of balanced meals from at least 5 different team members.
- Please send through the Health & Fitness Challenge Teams chat or email to mmanning@lorvalcapital.ca.
BONUS CONTENT: AT HOME WORKOUTS
Print a copy – WEEK 2_AT HOME WORKOUTS
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Message from Coach Nate
WEEK 3: DAILY/WEEKLY NUTRITION – FRUITS &VEGGIES/DE-STRESS
Print a copy – WEEK 3 _FRUITS & VEGGIES + DE-STRESS
WEEKLY CHALLENGE: Increase Fruit & Veggies!
- Eat 3-5 servings of Fruits & Veggies throughout the day.
- Ideally this will be 2 servings of Fruit (earlier in the day) and 3 servings of Veggies
- Supplementing with a quality “Greens” drink is awesome but will not count for the purposes of this week. We want to actually EAT our veggies as well this week.
BONUS CHALLENGE: Exercise 30+ mins EVERY DAY / De-Stress Daily
- Track what you do daily. Ideally this is above and beyond your normal routine, but we will accept anything that is 30 minutes of continuous movement.
- ALSO track how you make a focused effort to DE-STRESS each day. This could be as little as 5 minutes. It could be as simple as meditation or prayer. Some Breath work (look up BOX Breathing). Reading is acceptable if it calms you down. Stretching/mobility work is great. Or simply laying back with your eyes closed and taking a quick nap.
- (each check mark here is worth half a point – to get the check mark you must do both the exercise AND the De-Stress work each day).
WEEK 3: AB CHALLENGE
WEEK 3: MOBILITY CHALLENGE
WEEK 3: OPTIONAL TEAM CHALLENGE
Take a team photo with more than half of your team making a focused effort to de-stress.
- Please send through the Health & Fitness Challenge Teams chat or email to mmanning@lorvalcapital.ca.
BONUS CONTENT: AT HOME WORKOUTS
Print a copy – WEEK 3_AT HOME WORKOUTS
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Message from Coach Nate
WEEK 4: DAILY/WEEKLY NUTRITION – REDUCE SUGAR & TRACK SLEEP
Print a copy – WEEK 4 _ REDUCES SUGAR & TRACK SLEEP
WEEKLY CHALLENGE: Reduce the amount of refined Sugar you eat daily.
- Track and Reduce the amount of Refined Sugar you eat daily.
- Ideally we would completely eliminate this from our diet, but that is not realistic for most of us in our everyday lives. But it will be very informative to track the amount we eat each day, and see if we can reduce that amount with a little effort.
- Each day we want you to read the labels of all processed/packaged foods you eat and try to keep track of the amount of sugar in each product. If something is NOT directly from a package, it likely may still have Processed Sugar in it, but it is not easily measurable so we will not worry about it for the purposes of this challenge
- Try to make smart decisions when you look at those ingredients, if it is a packaged/processed food and has a lot of sugar in it, maybe put it back and look for a more natural alternative (fruits & Veggies anyone!?!)
BONUS CHALLENGE: Track your sleep for the week.
- Track the number of hours you sleep each night (within 15 min accuracy)
- There are many free apps you could use. “SLEEP CYCLE” is easy to use.
- Keep track of this every day to figure out your average for the week. We will need this number for next week’s challenge!
WEEK 4: AB CHALLENGE
WEEK 4: MOBILITY CHALLENGE
WEEK 4: OPTIONAL TEAM CHALLENGE
Track and share your team’s total sugar intake (in grams) for the week.
- Please send through the Health & Fitness Challenge Teams chat or email to mmanning@lorvalcapital.ca.
BONUS CONTENT: AT HOME WORKOUTS
Print a copy – WEEK 4_ AT HOME WORKOUTS
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Message from Coach Nate
WEEK 5: DAILY/WEEKLY NUTRITION – INCREASE SLEEP
Print a copy – WEEK 5 _ INCREASE_SLEEP & REDUCE SCREEN TIME
WEEKLY CHALLENGE: Increase the amount of sleep you get by 30 mins.
- Try to get 30 mins more sleep that your average from last week (primarily on weekdays)
- If you have a weird daily fluctuation, you can track this day by day (eg: if on Tuesdays I only get 5 hours, but on Wednesdays I get 7, then my average is 6. Getting 6.5 hours each day will be easy on Wednesday, but almost impossible on Tuesday; Instead, attempt to get 5.5 hours on Tuesday and 7.5 hours on Wednesday)
- This will probably be the hardest week to actually make the required changes, but honestly it is probably the most important. We saved it for last so that you only “HAVE” to do it for 1 week during the challenge, but we really encourage you to make it a part of your lifestyle change. See below for lots of info and scientific evidence supporting better sleep habits.
BONUS CHALLENGE: Reduce your Screen time.
- You can easily check your averages in the “Screen Time” section of the SETTINGS on your phone. Every little bit makes a difference. Challenge yourself to cut back.
- Try to especially limit the amount of time you are on your screen in the few hours before bed.
WEEK 5: AB CHALLENGE
WEEK 5: MOBILITY CHALLENGE
WEEK 5: OPTIONAL TEAM CHALLENGE
Challenge another team to a fitness competition (max plank, most steps, max cals echo etc).
- Please send through the Health & Fitness Challenge Teams chat or email to mmanning@lorvalcapital.ca.
BONUS CONTENT: AT HOME WORKOUTS
Print a copy – WEEK 5 AT HOME WORKOUTS