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, Oct. 15th. 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, November 5th at midnight (CST).
Add admin@encompassfitness.ca to your contacts to ensure you receive any important emails.
OCTOBER 20TH - OCTOBER 31ST WORKOUT SCHEDULE
MONDAY
Intro to Exercise w/ Kim @ 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/ Morgan @ 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/ Roxy @ 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/Roxy @ 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/Roxy @ 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
OCTOBER 20th - OCTOBER 31ST 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/Kim @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/Roxy @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/Roxy @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
OCTOBER 20TH - OCTOBER 25TH HEALTHY HABIT SCHEDULE
MONDAY
OCT 20 @ 11 am with Kim BALANCE YOUR BITE
Nutrition can feel like a lot — all the talk about macros, protein, carbs, and fats can get confusing fast. Let’s cut through the noise and focus on what really fuels your body! With the right approach, you can feel energized, strong, and ready to tackle your day
WEDNESDAY
OCT 22 @ 11 am with Roxy
THE PREP HABIT. Meal prep can feel overwhelming—especially when juggling family, work, and life in a rural setting. Join Roxy for a chat on simple, practical ways to plan meals that actually fit your busy week. Let’s make healthy eating easier, doable, and stress-free.
FRIDAY
OCT 24 @ 11 am with Morgan
TRUTH ON THE ROCKS
Let’s be honest — alcohol’s a favorite, especially during the holidays. 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.
OCTOBER 27TH - OCTOBER 31ST HEALTHY HABIT SCHEDULE
TUESDAY
OCT 27 @ 11 am with Morgan
HEALTHY HOLIDAY HACKS
Join Morgan for practical tips and real-life strategies to help you handle the ups and downs of the holidays — from unpredictable schedules to travel and extra treats — all while keeping balance and moderation front and center
THURSDAY
October 30th @11 am with Kim
HOT FLASHES & HARD FACTS. Hormones are a hot topic — and they should be! Navigating peri-menopause and menopause changes everything. Join Kim to better understand what changes your hormones are undergoing and changes you may need to make during menopause and beyond.