Health

STRONG CHALLENGE

WELCOME TO STRONG

Six weeks, 20 minutes a day, five days a week! We’ll experiment with challenges and rhythms designed to open us up to a purpose driven life that is STRONG. Take the Challenge, have some fun, and discover what it means to be STRONG.

WELCOME TO STRONG VIDEO

REGISTER TODAY

GET READY VIDEO

WHAT TO EXPECT VIDEO

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!
 

Strong Community on FaceBook

Download PDF Tracking Sheet

WEEK 1: GOALS (oct 19-25)

Your STRONG Challenge begins with setting fitness goals. Although we'll be encouraging you in other areas of your life, we want to start by focusing on physical health and wellness. Start by setting goals to achieve during the next six 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!

ACCOUNTABILITY

Write your goals on the Strong Tracking Sheet  (download here) and post them in a prominent place in your home, somewhere that will remind you of your progress and commitment every day.  Next, find an accountability buddy or partner who will provide the motivation you’ll need for the next few weeks (this is a critical step).  Finally, join the Facebook Community Group (link here) and share your struggles, failures, and success with your new friends!
 

WEEK 1 GOALS VIDEO

WEEK 1 WOODLAND CENTER  VIDEO

Download Woodland Centers 3 Things 

WELL DONE! TAKING THIS FIRST STEP IS A DECLARATION AGAINST FAILURE AND FRUSTRATION

STRONG ACTIVITIES WEEK 1 (OCT 19-25)

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

VIRTUAL OFFERINGS

IN-PERSON OUTDOORS

  • Strength Training Workout – Tuesday Happy Together Walk at 10 AM
  • Bike – 20 minutes
  • Hiking – 20 minutes

AT HOME

  • Body Weight Circuit
  • Push-up Challenge

FAMILY FRIENDLY

IN-PERSON AT THE Y

  • Group Exercise Class - Invite to Wednesday night 5:30 PM
  • Fitness Center – 20 minute rotation
  • Cycle – 20 minutes

For more local strong activities, visit your YMCA’s website, search “STRONG Challenge.”

WEEK 2: PLAY (Oct 26-Nov 1)

Your STRONG Challenge continues by rediscovering Play! Research affirms that we are STRONGER when we are having fun; remember the number of times in a day you laughed as a kid? Remember feeling invincible? What about now?

This week we will add to our fitness goals two tall servings of fun. God designed us to smile, laugh, and joke. Rediscovering your joy will add to your foundation of strength. You were made to PLAY!

ACCOUNTABILITY

Add 2 PLAY activities to the Strong Tracking Sheet and remember to post it in a prominent place.  Share your goals with your accountabilibuddy AND, join the Facebook Community Group and share your fun filled week with your new friends!
 

WEEK 2 PLAY VIDEO

WEEK 2 Woodland Centers Video PLAY

PLAY ON! TAKING THIS STEP IS A DECLARATION AGAINST BOREDOM AND GLOOM.

STRONG ACTIVITIES WEEK 2 (OCT 26 - NOV 1)

Keep moving 20 minutes a day and participating in physical fitness activities. Add 2 PLAY ideas to get you laughing and enjoying more. PLAY is how we’ll fight this week; how we’ll get STRONG.

VIRTUAL OFFERINGS

  • Wednesday Night Dance Party - Invite via Strong Challenge Group Page to Zoom Dance Party Hosted by Mat

AT HOME/FAMILY & FRIENDS

  • Family board game night
  • Play outside for 20 mins
  • Hide and seek
  • Playground time
  • Ride bikes
  • Play catch
  • Wii family night
  • Family Card Games
  • Hike with friends/family
  • Puzzles

IN-PERSON AT THE Y

YOUTH PROGRAMS

For more local strong activities, visit your YMCA’s website, search “STRONG Challenge.”

Week 3: connect (nov 2 - 8)

Your STRONG Challenge continues with Connect! This week we will get STRONGer through CONNECTing with people and God (for those looking to strengthen their spiritual lives)

Did you know that on average we receive over 6000 messages a day? Let that sink in... These constant beeps, dings, buzzes and tweets are demanding our attention and severely hurting our health. And worse, they are pulling us away from the things that truly matter the most in our short lives. This week, you will be challenged go to deeper mentally and spiritually in the Challenge. You got this and we believe in YOU, because YOU are STRONG.

ACOUNTABILITY

There has never been a better week in the challenge to connect with your accountabilibuddy! Call them, ask how they are doing. Offer some encouragement and STRONG cheerleader spirit! AND, join the Facebook Community Group to share your moments of connection with your new friends! When we connect, we are STRONG.

Download your tracking sheet here and remember to post it in a prominent place.  Connect with your accountability buddy to make sure they are doing the same! Go team go!
 

WEEK 3 CONNECT VIDEO

WEEK 3 Woodland Centers Video 

TURN OFF THE NOISE AND CONNECT DEEPER WITH YOUR PEEPS AND YOURSELF.

STRONG ACTIVITIES WEEK 3 (NOV 2 - 8)

Below are some ideas to help us connect to our friends, strangers, loved ones and fellow STRONG Teammates.

VIRTUAL OFFERINGS

  • Try a Facebook Live Class with Zach Tuesday at 10 am or try any of the Y360 Virtual Workouts
  • Video call a friend or family member you haven’t spoken to for a while
  • Zoom or call a friend and/or family member where there might be a strain in the relationship, be STRONG and reconcile with them

IN-PERSON OUTDOORS

  • Connect with your friends at the Y
  • Connect with your family, no tech-tv for one night only engagement
  • Connect with yourself, God, nature through a hike or trail walk (journal your experience!)

For more local strong activities, visit your YMCA’s website, search “STRONG Challenge.”

week 4: rest (Nov 9 - 15)

Your STRONG Challenge continues with finding ways to REST! Chillaxing, naps, a good night’s sleep…REST. It’s something we all need desperately to thrive but ignore its mystical powers. Why does REST always seem to get put on the backburner of our 1000 MPH-paced lives. We all fall victim to not falling asleep at a regular time, ignoring quiet time with prayer and/or meditation or not designating a rest or Sabbath (God’s way of saying REST!) day for our week. This week, we reclaim our health with the power naps, sleeping in, quieting our minds…this week, we REST!

ACCOUNTABILITY

This week, we will add to our fitness goals two, ten-minute helpings of meditation/prayer and one day of complete rest. Mark your tracking sheet in places where you will REST. Join the Facebook Community Group to share your moments of rest with your new friends! 

Download your tracking sheet here and remember to post it in a prominent place.  Connect with your accountability buddy to make sure they are doing the same! Go team go!
 

WEEK 4 REST VIDEO

WEEK 4 WOODLAND CENTERS VIDEO "GETTING GOOD SLEEP"

When we rest, we are STRONG.

STRONG ACTIVITIES WEEK 4 (NOV 9 - 15)

Below are some ideas to help us rest this week

AT THE Y

  • Thursday – Stretching and recovery workshop. All who attend will receive a stretching band. Contact Zach to sign up.

ON YOUR OWN

  • Meditate – Unplug for 10 minutes minimum. Do everything you can to lay still, rest your mind and monitor your breathing.
  • 10 Minutes of a prayer walk. Connect with God and meditate on thankfulness, forgiveness, the STRONG Challenge!
  • Take a day, preferably Sunday and DO NOTHING. Rest, chillax, have 5 naps. Kid screen time is totally acceptable while you regroup your life for another week.
  • Unplug tech for 20 minutes and sit outside. Take in your surroundings. Journal your experience!

WITH A LITTLE HELP

Try any of these 3 apps for guided meditation, stress relief and rest

  • Calm: Find Your Calm. Sleep more. Stress less. Live better.
  • Shine: Daily self-care,Lifelong healing. Make a habit out of caring for your mental and emotional health
  • Dwell: Cultivate a habit of listening to the Bible. A new audio Bible app that keeps Scripture in your ears and on your heart.

For more local strong activities, visit your YMCA’s website, search “STRONG Challenge.”

week 5: serve (nov 16 - 22)

Why do we always seem to have time for “I” but not for “us”? Time for self-centered binging and not for moments of serving others. For some, it is fear or a recent loss that drives them to hold tightly to what is theirs. The problem is, we are designed to live differently, to be givers and not just takers. To take hold of a weapon of the spirit and look out for our friends and our neighbors.

If we are willing to prioritize the needs of others, to reach for our best things to give, and to carve out time to serve, we will discover the transformational rewards that come only from practicing heroic love. The rewards are great, but the motivation to do nothing can be greater... push through! Be STRONG.

This week, along with your 20-minute fitness goals, open up a can of loving others. You will be transformed--- this is how STRONG works.

ACCOUNTABILITY

This week we will add one service opportunity to our tracker. We were designed to give our time and talents and serve. This week find opportunities to become a blessing ninja! HiYA!

Download your tracking sheet here and remember to post it in a prominent place.  Connect with your accountability buddy to make sure they are doing the same! Go team go!
 

WEEK 5 SERVE VIDEO

WEEK 5 WOODLAND CENTERS VIDEO

STRONG ACTIVITIES WEEK 5 (NOV 16 - 22)

30 WAYS TO SERVE

1. Buy lunch for someone (Uber Eats)

2. Plow a neighbors driveway (do a good job)

3. Send a gift certificate to someone who lost their job (Amazon)

4. Ask your Y about current volunteer opportunities

5. Deliver meals (Meals on Wheels)

6. Volunteer (Boy Scouts, Girl Scouts)

7. Mentor a youth (Big Brothers/Big Sisters)

8. Fill a box of some good stuff and donate it (Goodwill)

9. Buy school supplies for youth (bring it to you local school)

10. Pray for someone in need (and tell them)

11. Help someone find a job (use your network)

12. Pay for someone’s coffee (LuLu's)

13. Write an inspiring article and share it (Social Media)

14. Stop complaining, get involved (Social Justice)

16. Sponsor someone (a YMCA scholarship)

17. Donate Blood (Blood Bank)

18. Do extra stuff around the house (stop being lazy)

19. Encourage five people on the Strong Challenge (Facebook group)

20. Fill a box with food and take it to your local food pantry (do this with your family)

21. Build a house! (Habitat For Humanity)

22. Call a senior, check-in, and ask if they need help.

23. Clean a park (bring your own garbage bags)

24. Donate to the Hawk Creek Animal Shelter or adopt a dog (or cat)

25. Join the YMCA STRONG COMMUNITY team for the Turkey Leg 5K Run/Walk and make a donation to the Y!

26. Make a wish come true (Make-A-Wish Foundation)

27. Donate cash (be generous—give big)

28. Donate that extra toilet paper you’re hoarding (seriously)

29. Make PPE masks for childcare workers, students, seniors….

30. Say nice things on your zoom meetings this week

For more local strong activities, visit your YMCA’s website, search “STRONG Challenge.”

WEEK 6: BALANCE (Nov 23-29)

Congratulations STRONG Challenger, you have made it to the final week! Now, equip your STRONG arsenal (Achieve, Play, Rest, Connect, Serve) with the final secret weapon, Balance, to be complete.

The Strong Challenge may be over but the habits will remain. We encourage you to remain a part of the Strong Challenge Community on Facebook and to grow your accountability network. Don’t forget to stop by the Y between 8 am – 5 pm Monday, Tuesday, or Wednesday this week to pick up your T-shirt.

WEEK 6 VIDEO BALANCE

*Please note that the “Reset” program referred to in today’s video is dependent on current status of the YMCA. Currently the YMCA’s fitness facilities and pools are closed due to the Governor’s Executive Order.
 

WEEK 6 WOODLAND CENTERS VIDEO "CELEBRATE"

 
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