How does it work?
in 8 weeks time, exercising daily will be like brushing your teeth
Our New Year’s Resolutions Challenge is an 8 week online group challenge, starting on Monday January 3rd 2022.
During the challenge, you will create a lasting, daily workout habit, starting with only 5 minutes per day.
After 8 weeks, you might have lost some fat and gained some muscle, but most importantly, exercising will be automatic and resistance-free.
Who is this challenge for?
Everyone who (finally) wants to follow through on their New Year’s Resolution of exercising regularly.
It doesn’t matter if you failed a dozen times before, or if this is your first time commiting to New Year’s Resolutions. Most importantly, you do not have to do it on your own.
We will help you achieve your fitness goal for 2022. With our expertise in habit building, we will coach you to make sure you stick to your resolution. You will also have the help of all the other people that participants in the challenge.
How does the challenge work?
You will be given daily workout plans, which initially take only 5 minutes to complete. Gradually, over the course of the challenge, workouts increase in duration up to 20 minutes.
Each day, you provide proof of completing the workout and check in with your VMC coach, who will keep you accountable.
Upon completion of the workout of the day, you will unlock the next days’ workout. You provide evidence of completing the workout by sending a picture, video and/or a screenshot of your workout tracker.
Additionally, you are encouraged to join the VMC Fitness Challenge community where you can support and encourage other participants to complete the workout of the day. You can also post questions in the group or ask for feedback.
What do I get?
- Short, daily workouts that can be completed in 5, 10, 15 or 20 minutes.
- Daily workout plans with videos explaining how to perform the exercises.
- Daily check-ins with your VMC coach to keep you accountable and to ask any questions you might have.
- A guide on how to build exercise habits that last.
- By the end of the challenge, exercising daily will be automatic, like brushing your teeth.
What equipment do I need to complete the daily workouts?
No equipment is needed. All exercises in the daily workouts can be completed with your bodyweight only. That means you can complete each daily training session from the comfort of your house, in the park or anywhere else you feel most comfortable.
What kind of exercises can I expect?
The New Year’s Resolution challenge starts easy. For the first couple of weeks, each daily workout introduces a fundamental movement pattern such as the push up or squat. After the initial first couple of weeks, these movement patterns are mastered through daily repetition. The workouts in the next couple of weeks of the challenge combine these movement patterns together into workouts of up to 10 and 15 minutes. Finally, by the final two weeks of the challenge, workouts are more intense and combine all of the previously learned exercises. They take up to 20 minutes to complete.
Can I complete the daily workouts if i am injured or have pain when doing a particular exercise?
Yes, you can! Each daily workout plan will be provided with alternative exercises in case the primary exercise gives you discomfort.
What else do I need to participate in the challenge?
To participate in the challenge, you need a Facebook account to communicate with your coach and other participants in the challenge:
Why 8 weeks?
It takes about 8 weeks before a new behavior becomes automatic. So after 8 weeks, you will have created a lasting habit of working out daily.
What is the reward for completing the challenge?
By completing the New Year’s Resolutions Challenge you will feel no more resistance towards exercising daily, it will have become a habit and you will feel ready to take on any other (fitness) goal!
