Welcome to Week 1! Congratulations for taking this step and accepting the Strong Challenge. You are not alone - your Y friends and teammates are on this journey with you. 

Week 1 is about setting goals to achieve during the next five weeks (watch the video for guidance). Whether you are at the "walk around the block" level or at the "run the next marathon" level, start where you are, and we'll grow from there. Achieving goals will set the foundation for healthier habits for life. You were made for more!

STRONG ACTIVITIES

Ideas to get you off the couch and onto a new healthier life.   This is how we’ll fight, how we’ll get STRONG.

At the Y

Walk the Track at SAY
Take a Group Exercise Class
Complete a Machine Circuit
Ride a Stationary Bike
Climb the Rock Wall
Water Walking/Aqua Fitness
Lift Weights

At Home

Do 30 second intervals with 10 seconds of rest between. Repeat 4 times - all at once or throughout the day: squats, jumping jacks, push ups, speed skaters, alternating reverse lunges
Join a Plank/Squat Challenge
Workout of the Day on the Y App

In-Person Outdoors

Couch to 5K - This free app guides you as you work your way up to running a 5K. Recruit a friend to join you and crush a goal together! 
Bike/Hike/Walk 20 minutes: Check out Rock Cut State Park 
for some great trails, hills and views.
Chase Your Dog at one of Rockford's Dog Parks
Visit the Winnebago County Forest Preserves
 

Virtual Options

Y360 Online Workout Library
LesMills on Demand
Nike Training Club
8fit

Family-Friendly

YouTube Family Workouts
Geocaching

ACCOUNTABILITY

Having a prominent place in the home to post your goals to see every day and track your progress will be key in these first days. Having an accountability buddy (an AccountabiliBuddy) or partner in the challenge will provide the motivation you need within your existing network. Join our Strong Community on Facebook and download the Strong Tracking Sheet today!