Your Resource Platform

Here you have access to video guides to help you get started implementing healthy habits, tracking your points, and improving your fitness, strength, energy and overall health.

The two videos immediately below will guide you through the process of implementing healthy habits, and tracking the points you earn along the way. The Fitness & Wellbeing Challenge is not about earning the most points and beating others (although a bit of healthy competition can be good from time to time) - rather it's about supporting you to implement healthy choices into your everyday life, and motivating you to stick with it long enough to turn these changes into lasting healthy habits.

On this page we have a collection of guided restorative practice videos (mediation, breathing practices, qigong, zone exercises), educational videos and healthy recipes. Each week we will also update the leader board on the right hand side with the previous week's scores, as well as the results from the bonus workouts.

Bookmark this page, and regularly check in, as we will be posting new videos, recipes and resources from time to time to help support you in making positive improvements to your health and fitness.

Point Tracker & Nutrition Guides

Watch the two videos below to learn how to enter your Movement, Nutrition and Rest/Recovery points, and to learn more about what constitutes a healthy meal and how you can earn 200 points by posting recipes and photos in the WhatsApp Nutrition group.

Guided Meditation/Breathing

Can't attend the Live Zoom Guided Meditation classes with Wallis Murphy (Mon, Tue, Thu & Fri 3pm)? Or maybe you just want to add another meditation into your routine...below are a series of 10 and 20 minute guided meditations. Short enough to make it easy to make that decision to sit down, take a breath...and relax the body and mind for a moment.

Meditation is an ancient practice, and now it has been studied by modern science - showing that regular meditation can heal and support the body and mind is numerous ways, improving concentration, creative expression, sleep, reducing blood pressure, symptoms of irritable bowel syndrome, anxiety and depression...and the list of benefits goes on. Why not give daily meditation for at least 10 minutes a shot over this 4 week challenge, and see for yourself what benefits you experience.

Box breathing, also known as square breathing, is a technique used when taking slow, deep breaths. It can heighten performance and concentration while also being a powerful stress reliever. This breathing technique is used by yogis as well as special forces soldiers. It is effective in slowing down ones resting breath rate, and can help correct fault breathing patterns. The technique involves breathing in for a count of 4, holding for a count of 4, breathing out for a count of 4 and pausing for a count of 4. This cycle is repeated for 7 rounds, or for as long as you wish. It can be very beneficial practising box breathing daily for 10-20 minutes. Try out the guided 10 minute box breathing video below, and if you would like to practice yourself, considering downloading the mobile app 'Box Breathe'.

 

Guided Moving Meditation

Qigong is an over five-thousand year-old Chinese health method that combines slow graceful movements with mental concentration and breathing to increase and balance a person's vital energy. It can be described as a moving meditation. There are hundreds of different movements in the Qigong practice, however, you can experience profound benefits from practicing as little as 1 or 2 of the movements. The key is to move very slowly, mindfully and in sync with your breath. Below you will find simple guided Qigong videos to offer you an easy and effective introduction into this incredible ancient practice.

Zones exercises are a serious of slow meditative movements developed by Paul Chek, the founder of the CHEK Institute. Paul has had a significant influence on Ross De Vincentiis and how Ross came to develope the philosophy taught at Rossfit. Zones exercises are simple 'western'-style movements, designed to be practiced slowly in time with the breath in order to draw blood flow, energy, nutrients and vitality to various parts of the body to promote recovery, healing and general health and wellbeing. Below are a number of guided Zone videos for you to utilise to help add another mindfulness tool into your toolbox.

 

More Resources

Below you will find a guide to goal setting for the challenge and beyond, a deeper look into why we’ve set these particular nutrition guidelines for the challenge, and advice on home training equipment.

We will add videos to this section, so keep an eye out.

 

Recipes

Weekly Leaderboard Week 4

Rank

Name

Weekly Score

1

Catriona Christie

8302

2

Bee Pennington

8260

3

Andrea Maeterns

7105

4

Minna Salmesvuo

6994

5

Yasmin Coulthard

6410

6

Donna Goates

5961

7

Tania Sabbadin

5400

8

Kristina Cockbill

5100

9

Alex Bulmer

4863

10

Rob Cassio

4815

11

Simone Albiston

4650

12

Dani Busuttil

4100

13

Katrina Andrew

4100

14

Kate Curry

3850

15

Brae Hardeman

3700

16

Emma Dudley

3450

17

Kelly-Anne Metropoulos

3200

18

Rachel Robertson

3100

19

David Lack

3050

20

Lisa Evans

2900

21

Bridie Keenan

1300

22

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Bonus Workout Results Week 4

Name (A-Z)

Workout A

Workout B

Workout C

Bee Pennington

610

600

0

Catriona Christie

502

0

0

Donna Goates

411

200

0

Minna Salmesvuo

486

308

0

Rob Cassio

530

385

450

Alex Bulmer

663

0

0

Yasmin Coulthard

0

460

0

Andrea Maeterns

0

455

0

Katrina Andrew

100

0

0

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0

0

0

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0

0

0

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0

0

0

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0

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0

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0

Challenge Point Scoring Guide

The challenge is based on a honesty system. You will be determining your own scores and inputting them into your personal Google Sheet Tracker each week.

There are numerous ways you can earn points across three categories - movement, nutrition and rest/recovery:

MOVEMENT

- Zoom Bodyweight Fitness class attendance = 150

- Zoom Strength Fitness class attendance = 150

- Bonus solo workout (3 will be released each week at 6am on Mon, Wed & Fri) = 100 minimum

- Walk/Run 10,000 steps/day (8km) = 100, OR Walk/Run 20,000 steps/day (16km) = 250

- At least 60 minutes exercise (can include walk/cardio, zoom bodyweight fitness or solo workout. Does not include yin/restorative yoga class) for at least 6 days in week (Mon-Sun) = 500

 

NUTRITION

- Cook, eat & post photo + recipe (on dedicated Messenger Healthy Food group. Guidelines on what is a healthy recipe are below) = 200

- Drink enough water (your weight in KG x 0.033 = Water in L. Eg. If you weigh 70kg > 70 x 0.033 = 2.31 > minimum 2.31L of water/day) = 100/day

- Alcohol-free days (when you achieve 4 days in a row of no alcohol you start earning points) = 300 plus 100 for each consecutive day

 

REST/RECOVERY

- Restorative yoga class attendance = 150

- Yin yoga class attendance = 150

- 20 min guided meditation class attendance = 100

- 8 hours (minimum) sleep = 250/day

- 10 minutes (minimum) meditation or breathing practice = 100/day

- 10 minutes (minimum) Zone exercises OR Qigong = 100/day

- 2 minute cold shower or ice-bath = 100/day

 

HEALTHY RECIPE GUIDELINES

To earn 200 points for a healthy recipe, you have to do the following:

- Prepare a healthy meal or snack

- Post a picture of the meal/snack to the dedicated WhatsApp Healthy Food group

- Post the full recipe to the dedicated WhatsApp Healthy Food group (ie. ingredients and method). NOTE: A recipe must involve multiple ingredients and preparation. Peanut butter on a carrot stick does not count as a recipe.

Every time time you do the above, you earn 200 points. You can repeat this process up to 4 times in a Mon-Sun week, earning up to 800 points in a week

What is considered a 'Healthy Recipe' in the lockdown challenge?

- The meal or snack must be free from refined sugar (eg. table sugar, brown sugar, coconut sugar, large amounts of dried fruits. Small amounts of maple syrup, honey and dried fruits such as goji berries are allowed, as is stevia, erythritol, xylitol, monk fruit and yacon syrup)

- The meal or snack must be free from artificial sweeteners

- The meal or snack must be free from processed grains/flours (eg. wheat flour, gluten free grain flours. Coconut, tapioca, almond and other nut flours are allowed)

- The meal or snack must be free from refined vegetables oils (eg. canola, sunflower, safflower, soy. The following cold-pressed oils are allowed: olive oil (extra virgin), coconut oil, avocado oil, sesame oil, macadamia oil)

- The meal or snack must be free from artificial preservatives, nitrates, flavourings or colourings

- Basically, keep the meals/snacks to wholefoods (vegetables, fresh or frozen fruit, preservative-free meat, fish, eggs, dairy, legumes, wholegrains (eg. brown rice, steel-cut oats, whole quinoa, millet, buckwheat)

FREQUENTLY ASKED QUESTIONS:

Where does 1hr of walk/run/soccer go on the sheet?

A: This would go towards your daily steps and your 60min exercise/day that when achieved for 6 days in a week gives you 500 points

Is 7 Alcohol free days 300+200?

A: 4 days in a row = 300. Every consecutive day earns you 100. So 7 days = 300 + 300 = 600

What does the point scoring work for the 10,000 & 20,000 steps/day?

A: If you reach 20,000 steps in a day, you score 250 points total. If you reach at least 10,000 steps in a day but don't reach 20,000 steps you will earn 100 points.

Do I get points for a 1on1 or semi-private personal training session?

A: Yes, a 1on1 or semi-private personal training session counts the same as a Bodyweight Fitness class

If I attend a yoga class that isn’t a Rossfit yoga class, does that count?

A: Yes it does. Enter it as a yin or restorative yoga class on your point tracker sheet

If I attend a guided meditation class, as well as completing a solo meditation for 25 min in the same day, how many points do I earn?

A: You earn 100 points for the guided meditation class, as well as 100 points for the solo meditation. A total of 200 points.

I completed the 10 min breathing practice video on the challenge website. Do I score points for this?

A: Yes, you earn 100 points for this. It goes towards the minimum 10 min meditation or breathing practice category.

Do I earn 200 points if I post a picture to the healthy eating WhatsApp group of a carrot stick with nut butter on it as a healthy snack?

A: It is great sharing healthy snacks like this with the group, as it contributes ideas that other participants can draw on. However, as this isn't a recipe, you will not earn points. To earn the 200 points, you are to post a full recipe (ie. ingredients, method) that meet the healthy meal guidelines, as well as a photo you have taken of the recipe that you made yourself.