The lead-up to Christmas can easily throw even the best fitness routines off track. With extra
commitments, end-of-year parties, and tempting festive treats, it’s all too easy to lose focus. That’s
why we’ve created the 12 Days of Christmas Fitness Challenge – 24 Days of Fun!—to help you stay
consistent and energized right up until Christmas Eve.
This challenge is split into two phases:

• December 1–12: Countdown to Christmas – A 12-day preparation phase to help you build
  healthy habits, stay active, and get ready for the fun.
• December 13–24: The 12 Days of Christmas Fitness Challenge – The main event, where each
  day’s task builds on the last, progressively challenging you to stay fit and festive right through to
  Christmas Eve.
• This challenge is designed to keep you moving, feeling great, and ready to enjoy the holiday
  season guilt-free. Join us in making fitness a festive priority!
  

DECEMBER DAILY FITNESS TASKS CHECKLIST

1. Complete the daily fitness task(s) listed below.
2. Check off each day as you complete it.
3. 1-12 December: Single Daily Tasks.
4. From 13-24 December, tasks are cumulative! Complete the tasks for the day and all previous days.

Download the checklist to get started!

This Challenge is designed to encourage consistent healthy eating habits while keeping motivated to avoid junk food for the entire month. The focus is on building streaks—days in a row where you make clean, healthy food choices.

How It Works:

Commit to avoiding junk food for 30 days. The goal is to maintain a “clean streak” of days without consuming processed or unhealthy foods. Track your progress daily and work toward personal milestones, with rewards and recognition for achieving various streak lengths.

Challenge Guidelines:

1. Junk Food Definition:

   – Junk food includes fast food, candy, soda, sugary snacks, chips, fried foods, heavily processed items, etc. For more info, see the Eat for Health Guidelines: EatForHealth.com / Food-Essentials/Discretionary Food and Drink Choices

   – Prioritise whole, minimally processed foods: fruits, vegetables, lean proteins, whole grains, healthy fats (e.g., nuts, olive oil), and water as the primary beverage.

  2. Tracking:

   – Use the Clean Streak Tracker in the download to mark off each day you successfully avoid junk food.

   – A “clean day” is one where you do not consume any junk food and make mindful, nutritious choices.

3. Streak Milestones:

   To keep motivated throughout the month, aim for any of the milestones:

   – 5, 10, 15, 20, 25 or 30 days clean

   This 30-day Clean Streak Challenge will encourage you to build consistent, mindful eating habits that you can continue beyond November!

This tracker overleaf is designed for you to log your progress throughout the month and stay motivated to avoid junk food. It includes streak milestones, daily tracking boxes, and spaces for personal reflections and achievements.

Rules:

– Mark a ✔️ for each clean day (no junk food).

– Write down any reflections or healthy habits you tried each day.
– Also see the optional challenges (**) below for an extra challenge!

**Optional Challenges:      

Day 1 – Share your favourite healthy snack on social media

Day 5 – Try a new fruit or vegetable today.

Day 10 – Prep a healthy meal for the next 3 days.

Day 15 – Swap a sugary drink for water or herbal tea today.

Day 20 – Try a recipe for a healthy dessert alternative.

The research suggests that 30-40 minutes of moderate to vigorous physical activity daily can counteract the negative effects of sitting for up to 10 hours. Activities like brisk walking, cycling, or gardening can offset the health risks linked to a sedentary lifestyle, lowering the risk of premature death. Even small amounts of physical activity help, and the goal is to encourage more movement throughout the day, whether it’s through taking stairs, playing with children, or doing household chores. The study is part of broader guidelines from the World Health Organization (WHO) recommending 150-300 minutes of moderate exercise weekly to mitigate the risks of extended sitting.

40 Minutes to Wellness October Challenge

GOAL: Dedicate 40 minutes of physical activity each day to offset sedentary behaviour and improve overall health.

Challenge Structure:

• Duration: Entire month of October
• Target: 40 minutes of moderate to vigorous activity daily
• Activities: Choose from activities such as:
• Brisk walking or jogging
• Cycling or swimming
• Gardening or housework
• Strength training or Pilates
• Playing with kids or pets

Challenge Levels:

• Beginner: 20 minutes of daily activity, increasing to 40 minutes by the end of the month.
• Intermediate: Maintain 40 minutes of physical activity each day.
• Advanced: Add extra intensity to your 40 minutes or extend to 60 minutes.

Remember: You can be active throughout the day with small changes—like taking the stairs, walking during breaks, or doing quick stretches to break up long periods of sitting!

Welcome to the Age-Proof August Challenge! Your guide to a healthier, more active, and age-proof life. Choose some of the daily tasks below to earn points and track your progress.

Daily Checklist

Building Better Habits for a Healthier You

Welcome to another exciting month at Kyogle Community Gym! As we dive into July, our focus is on cultivating healthy habits that stick. With inspiration from James Clear’s best-selling book, “Atomic Habits”, we’re dedicating this month to helping our members build a foundation for long-lasting wellness.

Understanding the Power of Habits

James Clear’s *Atomic Habits* teaches us that small changes can lead to remarkable results. By breaking down habits into their fundamental components and understanding the science behind them, Clear provides a roadmap for transforming our behaviours. Here are some key takeaways from the book that can be applied to your fitness routine:

1. The Four Laws of Behaviour Change:

• Make it Obvious: Identify and define your desired habits clearly.
• Make it Attractive: Find ways to make your new habits enjoyable.
• Make it Easy: Simplify your habits to remove barriers.
• Make it Satisfying: Create immediate rewards to reinforce your new habits.

2. The Two-Minute Rule: Start with an activity that takes two minutes or less. This makes the habit easy to begin, reducing the resistance to starting.

3. Habit Stacking: Attach a new habit to an existing one. For example, after you brush your teeth in the morning (existing habit), do five minutes of stretching (new habit).

July Challenge: 21 Days to a Fitter You

To help you implement these principles, Kyogle Community Gym is launching the “21 Days to a Fitter You” challenge. Check out the challenge guideline:

1. Set Clear Goals: At the beginning of the challenge, set specific, achievable goals. Whether it’s to exercise for 20 minutes a day, improve your flexibility, or increase your strength, make sure your goals are clear and measurable.

2. Use Habit Stacking: Choose an existing daily routine and add a short exercise session to it. For example, after your morning coffee, do a 10-minute workout. This creates a trigger that reminds you to exercise.

3. Start Small: Begin with just two minutes of activity if you’re new to exercise. Gradually increase the duration as the days progress. This aligns with Clear’s Two-Minute Rule, making it easier to get started and build momentum.

4. Track Your Progress: Keep a habit tracker to monitor your daily exercise. Seeing your progress visually can be motivating and help reinforce the habit.

5. Reward Yourself: Set up small rewards for completing each day’s exercise. This could be something simple like a healthy treat, a relaxing bath, or watching an episode of your favourite show. Immediate rewards help to make the habit satisfying.

Set yourself up for success with our Goal setting and Habit Tracking worksheet attached:

Welcome to “Joyful June”! This month, we focus on enhancing our mental well-being through fitness and fostering a supportive gym community. By participating in various fitness classes and engaging with workout buddies, we aim to create a joyful and motivating atmosphere. Join us for a month of fun, friendship, and fitness!

1. Mindful Movement (Week 1)

• Attend a fitness classes focusing on mindful exercises such as yoga and Pilates.

2. Buddy Boost (Week 2)

• Work out with a new gym buddy for at least 3 sessions. (see below and attached)

3. Resistance (Week 3)

• Participate in a circuit style resistance-based fitness class like Flexi-Fit, Bodburner, Sculpt or Saturday Strength and Stretch.

4. Fitness Fun (Week 4)

• Participate in a high energy fitness class like Flexi-Fit or HIIT Fit.

Buddy Workout: Power Pair Circuit

The Power Pair Circuit combines strength, cardio, and functional movements. Each exercise is performed in pairs, ensuring mutual support and motivation throughout the session.

Duration: 60 minutes

Equipment Needed: Resistance bands, Medicine balls, Dumbbells, Mats

Warm-Up (10 minutes):

Dynamic Stretches:

High knees / Butt kicks / Arm circles / Leg swings / Partner Warm-Up Drill:

• High-Five Squats: Stand facing each other, squat simultaneously, and high-five at the bottom of the squat. (2 minutes)
• Medicine Ball Pass: Stand a few feet apart, passing a medicine ball back and forth while twisting your torso. (2 minutes)
• Partner Jog: Jog side-by-side around the gym or in place if space is limited. (3 minutes)

Main Circuit (40 minutes):

Instructions: Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete the circuit 3 times, resting for 2 minutes between each round.

Partner Squat and Press:

Exercise: Stand back-to-back with your partner. Simultaneously squat down, then as you stand up, pass a medicine ball overhead to your partner.

Muscles Worked: Legs, shoulders, core.

Resistance Band Sprints:

Exercise: One partner holds a resistance band around their waist, while the other holds the ends, providing resistance. The person with the band sprints forward against the resistance.

Muscles Worked: Legs, glutes, core.

Plank High-Fives:

Exercise: Both partners get into a plank position facing each other. Alternate lifting one hand to high-five each other.

Muscles Worked: Core, shoulders, chest.

Partner Push-Ups:

Exercise: Face each other in a push-up position. Perform a push-up and clap one hand with your partner at the top of each rep.

Muscles Worked: Chest, triceps, core.

Medicine Ball Russian Twists:

Exercise: Sit back-to-back with your partner. Pass a medicine ball from side to side, twisting your torso to hand it off.

Muscles Worked: Obliques, core.

Partner Lunges with Pass:

Exercise: Stand facing each other. Lunge back with one leg while passing a medicine ball under your front leg to your partner.

Muscles Worked: Legs, glutes, core.

Resistance Band Rows:

Exercise: Face each other with a resistance band looped around a stable object. Each partner holds an end and performs a row, pulling the band towards their chest.

Muscles Worked: Back, biceps, core.

Cool Down (10 minutes):

Partner Stretches:

Seated Forward Fold: Sit facing each other, legs extended and feet touching. Hold hands and gently pull each other forward.

Quad Stretch: Stand and hold each other’s shoulders for balance. Take turns pulling one foot to your glute for a quad stretch.

Back Stretch: Stand back-to-back, link arms, and gently lean forward to stretch the back.

Deep Breathing:

Sit or lie down comfortably. Take deep breaths together, focusing on a slow inhale and exhale to calm the heart rate.

Notes:  Modify exercises as needed for different fitness levels.  Stay hydrated and have fun!