Joining Is As Simple as 1-2-3
Joining Is As Simple as 1-2-3
STEP 1:
JOIN OUR PRIVATE COMMUNITY
I’ll be going live each day of the challenge in our Co.Fit: 14 Day Rural Reset so make sure you join the group!
The group officially opens on Wednesday, May 21st. The community, accountability, and knowledge you’ll learn are essential to building motivation and momentum in your health and fitness routines - and getting results.
Register and join now so you’ll be able to access the daily live workouts and nutrition lessons addressing the unique challenges rural women face.
Take a moment now to add the Co.Fit: 14-day Rural Reset to your calendar. I’ve included the complete daily schedule below.
We know life gets busy, so we’ve built in some extra reminders to help make sure you’re at the workouts and nutrition Q & A’s live.
We don’t expect you to complete all 10 workouts, but set a realistic goal that you feel you can successfully complete. If you’re entirely new to exercise, aim for 2 workouts a week (and extra’s are a great bonus!). If you’re already exercising, have big goals, or just LOVE the classes, join us for more!
SETUP REMINDERS TO ALERT YOU WHEN WE GO LIVE!
STEP 2:
STEP 3 :
BE SURE TO CHECK YOUR EMAIL INBOXES FOR ALL OUR UPDATES
Throughout the challenge, we will send you reminders with everything you need to be successful. So make sure you are checking your inbox after you sign up to ensure your emails aren’t going to ‘junk’ or ‘promotions’.
If you happen to miss a live workout or Nutrition Lesson + Q&A, you can find the replay in the Co.Fit: 14 day Rural Reset Facebook group until Wednesday, June 11th at midnight (CST).
Add brady@encompassfitness.ca to your contacts to ensure you receive any important emails.
MAY 26TH-MAY 30TH WORKOUT SCHEDULE
MONDAY
Intro to Exercise w/ Brady @ 6AM MST
✔️ Start the challenge off strong by getting into a routine
✔️ Learn all the moves, how to do them properly, and how to adapt and modify for any injuries, aches, or pains.
✔️ Get to know the community - what will keep you motivated to keep showing up
TUESDAY
Cordio (Cardio + Core) w/ Roxy @ 6:00AM MST
Join us for a cardio and core workout that is sure to leave you a little bit sweaty (or shall I say, sparkling) and feeling your core.
✔️ Show up, get sweaty and sparkle
✔️ Feel energized to take on the day
WEDNESDAY
Upper Body Strength w/ Brady @ 6AM MST
This day is all about toning and tightening the arms. You’ll need a set of light and medium weights (no weights? Soup cans and full wine bottles will work 😉)
✔️ Tone the arms and triceps {aka - eliminate chicken arms}
✔️ Improve posture {constantly commuting is hard on the body}
✔️ Decrease neck and shoulder pain
THURSDAY
Mobility & Flexibility w/Morgan @ 6:00 AM MST
It’s normal to be stiff and sore - today we will stretch it out with a 30-minute mobility workout.
✔️ Loosen up your muscles
✔️ Strengthen the glutes and hips {#1 cause of knee/back pain and hip flexor tightness}
✔️ Relax your mind
✔️ Improve your balance
FRIDAY
Lower Body Strength w/Kim @ 6AM MST
A strong lower body is more than just having a nice booty. A strong lower body will carry you through life and well into your later years with vitality.
✔️ Tone and tighten the legs
✔️ Strengthen the Knees Knee injuries? No worries - we’ll teach you how to properly do everything to avoid pain and gain strength.
✔️ Gain confidence and learn to appreciate your legs
SATURDAY
Rest
or catch up on a workout or nutrition lesson you missed
SUNDAY
Rest
or get ahead with a bit of meal prep using the recipe book
JUNE 2- JUNE 8th WORKOUT SCHEDULE
TUESDAY
Total Body Strength w/Morgan @6:00 AM MST
Join us for a total body workout using a set of weights (or whatever you have around the home)
✔️ Learn to become strong physically and mentally
✔️ Boost your metabolism to burn calories all day long
MONDAY
Power Punch w/Roxy @6:00 AM MST
This high-energy workout is perfect for starting off the week!
✔️ Join us for a bit of jumping, punching, and moving
✔️ Modifications included!
WEDNESDAY
Balance + Mobility w/Kim @6:00 AM MST
It’s time to stretch it out again! Join us for a workout for balance, mobility, and energy to carry you up the stairs and through chores without feeling winded.
✔️ Ease tension in postural muscles
✔️ Strengthen the core
✔️ Stretch it all out
FRIDAY
This short but efficient workout will help you celebrate all you've achieved over the last 2 weeks!
✔️ Get your heart rate up
✔️ Feel like a million bucks when you’re done!
✔️ Learn how to keep up with your healthy changes and new routine!
Plus, after the workout, we will celebrate with some awards and give away a scholarship to our program for 2025!
THURSDAY
Muscle Endurance w/Morgan @6 AM MST
How long can you go without your muscles becoming tired? Join us for this fun filled endurance workout to find out!
✔️ Endurance is patience concentrated
✔️ Think of how good you’ll feel when you finish
SATURDAY
Rest
or catch up on a workout or nutrition lesson you missed
SUNDAY
Rest
or get ahead with a bit of meal prep using the recipe book
MAY 26TH-MAY 30TH HEALTHY HABIT SCHEDULE
MONDAY
MAY 26 @ 11 am with Roxy
MACROS & MEAL PREP
Nutrition can feel like a lot — all the talk about macros, protein, carbs, and fats can get confusing fast. Come learn what really matters and how to prep your meals in a way that makes life easier, not harder, even on your busiest weeks.
WEDNESDAY
MAY 28 @ 11 am with Kim TIPS & TRICKS FOR SUMMER
Join Kim for practical tips and real-life strategies to help you handle the ups and downs of summer — from unpredictable schedules to travel and extra treats — all while keeping balance and moderation front and center.
FRIDAY
MAY 30 @ 11 am with Brady ALCOHOL & IT’S EFFECTS ON US
Let’s be honest — alcohol’s a favorite, especially when the sun’s out. But do you really know what it’s doing to your body and how it might be holding you back from your goals? Come find out, so you can enjoy yourself and still stay on track.
JUNE 2ND- JUNE 8TH HEALTHY HABIT SCHEDULE
TUESDAY
June 3 @ 11 am with Kim
HORMONES - PART 1: MENOPAUSE
Navigating peri-menopause and menopause changes everything. Join us to better understand what changes your hormones are undergoing and changes you may need to make during menopause and beyond
THURSDAY
June 5 @11 am with Morgan & Brady HORMONES - PART 2: CYCLE SYNCING Hormones are a hot topic — and they should be! Learn how to work with your body, not against it. We’ll cover how to sync your cycle with your workouts, listen to what your body’s really asking for, and fuel yourself in a way that supports your hormones so you can feel your best all month long.