2023 Spring Walking Challenge

CHALLENGE BEGINS : April 3

Prep week : March 27-31

Prizes!!!

Weekly :

$10 Gift Card to the person with the most steps.

Overall Grand :

1st Phorm Hoodie + $50 Gift Card to the person with the most steps.

Overall Runner-Up : 

$30 Gift Card to the person with the second most steps.

 

*Prizes can not be exchanged for cash.*

Weekly Goals

Week One
  • 5 days per week
  • 20 min walk
  • 10 Squats/box squats
  • Protein with every meal
Week Two
  • 5 days per week
  • 25 min walk
  • 15 Squats/box squats
  • Protein with every meal
Week Three
  • 5 days per week
  • 25 min walk
  • 15 squats/box squats 
  • Protein with every meal
Week Four
  • 5 days per week
  • 30 min walk
  • 20 squats/box squats
  • Protein with every meal
Week Five
  • 5 days per week
  • 30 min walk
  • 20 squats/box squats
  • Protein with every meal
Week Six
  • 5 days per week
  • 35 min walk
  • 25 squats/box squats
  • Protein with every meal
Week Seven
  • 5 days per week
  • 45 min walk
  • 30 squats/box squats
  • Protein with every meal
Week Eight
  • 5 days per week
  • 45 min walk
  • 30 squats/box squats
  • Protein with every meal

*If you are already doing these weekly goals CONSISTENTLY, please let me know. We will customize your goals to your current fitness level.*

To Enter :

STEP ONE : Download the 1st Phorm app and sign up to be eligible for the prizes : https://bit.ly/1P-App-KK.

Make sure I am listed as your advisor so you’re on our team (mrskimkravitz). This is where our “step leaderboard is located.” There is a fee that is paid through your app store. You can cancel this anytime through your app store.

 

STEP TWO : Connect your watch/tracker. How to video for apple.

 

STEP THREE : Upload your “before” photos. How to video.

 

STEP FOUR : Start crushing our daily goals! And most importantly…HAVE FUN!!!

Ways to get more steps in…

  • Walk with friends.
  • Walk with family.
  • Walk with pets.
  • Walk on the treadmill.
  • Go for a hike.
  • Walk after each meal.
  • Walk as soon as you get home from work BEFORE sitting down.
  • 2 minute walk each hour.
  • Take the stairs vs elevator.
  • Mow the lawn.

“Sources” of protein…

  • Lean beef
  • Chicken
  • Fish
  • Turkey
  • Lunch meat
  • Eggs
  • Yogurt
  • Pork
  • Steak
  • Bacon
  • Tuna
  • Protein Powder. Here’s my favorite.

Examples of a squat and “box” squat…

  • Squat example video. This move can be done with or without weight AND with or without the bench. Start in the standing position, feet should be about shoulder width apart. Drop your butt back like your are sitting down, keep looking forward, go down as far as you feel comfortable, and pause for a second. Then, push through your heels to stand backup. This is one rep.
  • “Box” squat example video. Start by sitting on the box/bench/chair. Your feet should be shoulder about shoulder width apart. Push through your heels to stand up. Pause. Then, sit backdown. This is one rep. Can be done with or without weight. (I typically do this option when my knees are hurting me.)

To Enter :

STEP ONE : Download the 1st Phorm app : https://bit.ly/1P-App-KK.

Make sure I am listed as your advisor so you’re on our team (mrskimkravitz). This is where our “step leaderboard is located.”

 

STEP TWO : Connect your watch/tracker. How to video.

 

STEP THREE : Upload your “before” photos. How to video.

 

STEP FOUR : Start crushing our daily goals! And most importantly…HAVE FUN!!!