12 Week Challenge & Wellness Education
A cost effective way to educate your employees on full-body wellness.
Designed to give your employees access to on-going wellness education guided by a professional with over 25 years experience
PROGRAM FOCUSES ON 4 WELLNESS PILLARS, NOT JUST “WORKING OUT”
1) MOVEMENT
2) RECOVERY
3) NUTRITION
4) MINDSET
Program Purpose & Goals
• Improve employee health, energy, and resilience
• Reduce burnout, absenteeism, and healthcare costs
• Build camaraderie and positive company culture
• Encourage sustainable habits (not crash challenges)
Program Structure
• 12 week program, with specialized focus each week
• Organized as a 12 week “challenge”
• Includes on-line access to a personal trainer & nutritionist
Participation
• Remote + in-person friendly
• Voluntary but incentivized
• Open to all fitness levels
Pricing
• $99/month for participating employees (3 months)
Week 01
Baseline & Buy-In
• Fitness baseline (optional)
• Set personal goals
• Creating a tracking journal
• Education: “How to win by being consistent”
Week 02
Daily Movement
• Building movement into your day
• Dangers of being sedentary
• Discussion about N.E.A.T.
• Education: Building a workout you can do anywhere.
Week 03
Mobility & Recovery
• Preventing injury
• Managing stress
• Recovery modalities
• Simple breath-work & meditation
• Education: video of basic yoga movements and stretching
Week 04
Nutrition Awareness
• Macronutrients
• Calculating daily caloric needs
• Body Fat % and Goal Weight
• Calculating goal calories
• Education: How to build a food plan
Week 05
Strength & Resistance Training
• Differences between types of resistance training
• Building muscle vs. building strength
• Advanced lifting protocols
• Education: video of a complete full body workout
Week 06
Sleep & Stress
• Benefits of sleep
• Supplements to facilitate sleep
• Daily stress reduction for better sleep
• Education: 4 step routine for better sleep
Week 07
Conditioning & Cardio
• Defining “conditioning” and “cardio”
• Cardio zones
• Minimum recommendations for health
• Education: Video of a conditioning workout
Week 08
Mindset & Mental Fitness
• Revisiting goals & positive mindset
• Journaling
• Positive self-talk
• Education: 7 minute Meditation to do any time.
Week 09
Lifestyle Integration
Integrating “lifestyle changes” with 5 challenges to complete over the week that incorporate all 4 Lifestyle Pillars:
Movement, Recovery, Nutrition, Mindset
Week 10
Community & Team
• Benefits of working out with a partner
• Identifying those that support your goals
• Education: 5 reasons sharing your journey helps you reach your goals
Week 11
Personal Challenge Week
•This is the week participants choose one goal within the Wellness • Pillars and complete this goal.
Increases positive momentum
Week 12
Sustainability & Celebration
• Designing your “life long” routine
• Real talk about plateaus and how overcome
• re-visiting initial week one goals
awards & celebration