Welcome to the 2025 Health & Wellness Challenge!   Each week you will be given several challenges to complete.  The bulk of the points in the competition (HALF) can be accumulated through simply completing the Weekly/Daily challenges.  You can earn up to 15 points each week by completing all the Weekly/Daily challenges. 

• Weekly/Daily Nutrition Challenge = 9 points
  • Simple Daily Challenges to learn about nutrition and how it affects your health
  • There will be a Basic challenge (6 points) and a bonus challenge (3 points)
  • Points will be accumulated Mon-Sat, with Sunday being the day to tally your scores. 
• Weekly Ab Challenge = 4 points
  • This will be a basic Ab circuit that you can do at home/the gym at any time.
  • We are looking to complete this 3 days per week to get the 3 points.
  • If you complete it on 5 or more days you get 1 bonus point.
  • You must perform the specific Ab Challenge for that give week. 
• Weekly Mobility Challenge = 2 points
  • This is a 5-minute video series to follow along and work on flexibility
  • If you perform this on 2 different days, you get 1 point.  
  • Earn a bonus point if you stretch on 4 different days. 
  • You may perform any mobility video from previous weeks as well. 

The Weekly score sheet will have a space for you to track your daily progress on that week’s challenges, spaces to “check the boxes” to track your progress, and a spot to tally up your score each week.  

Scoring is on the Honor system, but winners will be asked to provide a copy of each of their scorecards to verify scores. 

FULL SCORING SYSTEM

• 75 points available from Individual Weekly/Daily challenges
  • Complete all the daily challenges and bonus challenges to earn all the points
  • Everyone has a chance to earn these points weekly
• 25 points available from the Weekly Team Challenges
  • Complete the weekly Team Challenge to earn 5 points per participant
• 25 points available from body fat % change
  • The top 5 finishers in terms of % Body fat loss will earn bonus points 
  • 1st = 25, 2nd = 20, 3rd = 15, 4th = 10, 5th = 5
• 25 points available from total Weight Loss
  • The top 5 finishers in terms of total weight loss will earn bonus points 
  • 1st = 25, 2nd = 20, 3rd = 15, 4th = 10, 5th = 5

THE WINNER is the TEAM with the highest point total at the end of the Challenge! GOOD LUCK! 

****************************************************************************************************************************************

WEEK 1: HYDRATION

Coach Nate’s Welcome Video:  2025 Vitrum Health & Wellness Challenge WEEK 1

WEEKLY CHALLENGE: Drink 2+ Liters of water per day.

• Drink 2 liters / 8 glasses / 64 ounces of water (+200# try to drink up to 3L)
• You can add flavoring / supplements to the water
• Coffee/tea does NOT count.

BONUS CHALLENGE:  LIMIT/REDUCE your alcohol consumption.

• Ideally this means ZERO alcohol for this week, but if you at very least are able to limit/reduce your usual amount of alcohol consumption (EG: 2 drinks instead of 6) then we will count that as a win and a check mark for the day! (each check mark here is worth half a point).

DAILY CHECKLIST (Sunday is a day “off” of the challenge but we still recommend you stick to the plan to get the best results on your follow up scan!)

Print a copy – 2025 WEEK 1 _ HYDRATION

AB WORKOUT WEEK 1:  https://www.youtube.com/watch?v=Nv-RPQmm3uE

MOBILITY FLOW WEEK 1:  https://youtu.be/S77YT12t474 (there are other links attached; you can choose any of them each day)

AT HOME WORKOUTS: visit https://hybridathletics.ca/home/, scroll to the bottom, click the link and download our 15 at home workouts!

****************************************************************************************************************************************

WEEK 2: CONSISTENT EATING / PROTEIN

Coach Nate’s INTRO Video

WEEKLY CHALLENGE: Eat 3 Balanced Meals per day (at least)

• Eat 3 specific meals spread evenly throughout the day. 
• Balance your meals with Protein, Carbohydrates & Fats at EVERY meal
• Try to keep the meal size somewhat consistent (don’t eat all your cals in 1 meal)

BONUS CHALLENGE:  Hit the Protein Goal for your bodyweight. 

• For the Purposes of this week, we are going to calculate this number as .75 grams per pound of body weight. (Take your realistically desired body weight and multiply it by .75) 
• If you are looking to gain muscle or really take the challenge seriously, we recommend attempting to get in 1g of protein per pound of Body weight
• (each check mark here is worth half a point).

Print a copy – WEEK 2 _ 3 Meals _ Protein

DAILY CHECKLIST (Sunday is a day “off” of the challenge but we still recommend you stick to the plan to get the best results on your follow up scan!)

*A higher protein intake actually increases your levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY, and cholecystokinin while reducing your levels of the hunger hormone ghrelin. If you replace some of the carbs and fat in your diet with protein, you may experience less hunger and feel greater satiety.

*Your body needs protein to stay healthy and work the way it should. More than 10,000 types are found in everything from your organs to your muscles and tissues to your bones, skin, and hair.

Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. It also helps make antibodies that fight off infections and illnesses and helps keep cells healthy and create new ones

Here are five compelling reasons why you should make sure you are getting enough protein every day:

1. Build. Protein is an important building block of bones, muscles, cartilage and skin. In fact, your hair and nails are comprised mostly of protein.
2. Repair. Your body uses it to build and repair tissue.
3. Oxygenate. Red blood cells contain a protein compound that carries oxygen throughout the body. This helps supply your entire body with the nutrients it needs.
4. Digest. About half the dietary protein that you consume each day goes into making enzymes, which aids in digesting food, and making new cells and body chemicals.
5. Regulate. Protein plays an important role in hormone regulation, especially during the transformation and development of cells during puberty.

AB CHALLENGE WEEK 2 

MOBILITY CHALLENGE WEEK 2

TEAM CHALLENGE WEEK 2: STEP CHALLENGE

Each Team will assign a Team Captain to tally their team members’ total step count starting today (May 6) through Friday (May 9).  Team Captains, please send your team totals to Maria and Courtney by end of day Friday.  We will announce the winner for this team challenge on Monday.

****************************************************************************************************************************************

WEEK 3: FRUITS & VEGGIES / EXERCISE & DE-STRESS

Coach Nate’s INTRO Video

WEEKLY CHALLENGE: Increase Fruit & Veggies! 

• Eat 3-5 servings of Fruits & Veggies throughout the day. 
• Ideally this will be 2 servings of Fruit (earlier in the day) and 3 servings of Veggies
• Supplementing with a quality “Greens” drink is awesome, but will not count for the purposes of this week.  We want to actually EAT our veggies as well this week. 
• You should feel more full from the increased protein and Veggies, and not need all those processed carbs!

BONUS CHALLENGE:  Exercise 30+ mins EVERY DAY / De-Stress Daily 

• Track what you do daily.  Ideally this is above and beyond your normal routine, but we will accept anything that is 30 minutes of continuous movement.  
• ALSO track how you make a focused effort to DE-STRESS each day. This could be as little as 5 minutes.  It could be as simple as meditation or prayer.  Some Breath work (look up BOX Breathing).  Reading is acceptable if it calms you down. Stretching/mobility work is great.  Or simply laying back with your eyes closed and taking a quick nap. 
• (each check mark here is worth half a point – to get the check mark you must do both the exercise AND the De-Stress work each day).

Print a copy – WEEK 3 _ Fruits & Veggies + De-Stress

DAILY CHECKLIST (Sunday is a day “off” of the challenge but we still recommend you stick to the plan to get the best results on your follow up scan!)

SUPPLEMENT RECOMMENDATIONS (click the links)

• GREENS
• PROTEIN
• HYDRATION AMINOS
• ESPRESSO PROTEIN
• Use the code “hybrid” at checkout to save 10%

FOR MORE RECIPE IDEAS:
Visit https://hybridathleticsabbotsford.ca/home/, scroll to the bottom of the page and Download 10 Meal Prep Ideas!

NEED MORE AT HOME WORKOUTS?

Click THIS LINK and get a few simple workouts to follow at home this week. 

AB CHALLENGE WEEK 3 

MOBILITY CHALLENGE WEEK 3

TEAM CHALLENGE WEEK 3: OUTDOORS

Each Team will post a team picture/video of most of your team doing something together outside.  Special points for creativity (up a mountain, matching outfits, special talents, etc)

****************************************************************************************************************************************

WEEK 4: REDUCE SUGAR & TRACK SLEEP

Coach Nate’s INTRO Video

WEEKLY CHALLENGE: Reduce the amount of refined Sugar you eat daily. 

• Track and Reduce the amount of Refined Sugar you eat daily.  
• Ideally, we would completely eliminate this from our diet, but that is not realistic for most of us in our everyday lives. But it will be very informative to track the amount we eat each day, and see if we can reduce that amount with a little effort. 
• Each day we want you to read the labels of all processed/packaged foods you eat and try to keep track of the amount of sugar in each product.  If something is NOT directly from a package, it likely may still have Processed Sugar in it, but it is not easily measurable so we will not worry about it for the purposes of this challenge
• Try to make smart decisions when you look at those ingredients, if it is a packaged/processed food and has a lot of sugar in it, maybe put it back and look for a more natural alternative (fruits & Veggies anyone!?!)

BONUS CHALLENGE:  Track your sleep for the week.  

• Track the number of hours you sleep each night (within 15 min accuracy)
• There are many free apps you could use.  “SLEEP CYCLE” is easy to use. 
• Keep track of this every day to figure out your average for the week.  We will need this number for next week’s challenge!

Print a copy – WEEK 4 _ Reduce Sugar and Track Sleep

DAILY CHECKLIST (Sunday is a day “off” of the challenge but we still recommend you stick to the plan to get the best results on your follow up scan!)

Examples of refined sugars include white sugar, brown sugar, coconut sugar, palm sugar, and high-fructose corn syrup. While all these sugars may come from plants, they have been processed in some way to create a simple, sweet form

Tips to cut back on added sugar:

• Toss the table sugar. Cut back on the amount of sugar you add regularly to beverages and foods including cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half. Continue to decrease the sugar until your taste buds adjust.
  
• Swap out the sugary sips. Water is best, but if you want something sweet to drink or are trying to lose weight, diet drinks, unsweetened iced tea, and other unsweetened beverages can be a better choice than sugary drinks.
  
• Shop wisely. Compare Nutrition Food labels and choose products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars. Added sugars can be identified in the ingredients list.
  
• Go from added to natural. Instead of adding sugar to cereal or oatmeal, enjoy the sweetness from the natural sugars found in fruits. Try all the varieties: fresh, frozen, dried or canned fruits. Many dried fruits can be sweetened so read labels carefully and choose the unsweetened options. Buy fruit canned in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup.
  
• Half it. When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often you won’t notice the difference.
  
• Use flavor extracts. Reduce some of the added sugar in recipes by using extracts, such as almond, vanilla, orange or lemon, to add some sweetness.
  
• Spice it up. Enhance foods with warm spices instead of all the added sugar. Try ginger, allspice, cinnamon or nutmeg.
  
• Get saucy. Switch out the added sugar in a recipe with an equal amount of unsweetened applesauce.
  
• Use non-nutritive sweeteners when necessary. Low- and no-calorie sugar substitutes mimic the sweetness of sugar, making them a good bridge if you’re trying to cut down on added sugars. These sugar substitutes can work as a short-term solution as you gradually train your palate to enjoy foods and drinks that are less sweet.

AB CHALLENGE WEEK 4

MOBILITY CHALLENGE WEEK 4

VITRUM AT HOME WORKOUTS Week 4

TEAM CHALLENGE WEEK 4: It’s time to share those SWEATY SELFIES!  Share a sweaty selfie of yourself via email to Courtney or the Teams chat during your workout this week, and your team will get 1 point.  Make sure to mention the team that you belong to when sharing the selfie.  The more workouts you do during the week, the more sweaty selfies you can share.  The team who accumulates the most points will be the winner!  Bonus points are given for a sweaty selfie that shows what activity you are doing.

****************************************************************************************************************************************