Wisconsin Fitness Co 

Wellness Challenge Details

Here are the details for the Wisconsin Fitness Co. Wellness Challenge, running Monday, January 12 through Friday, January 30.

The Goal

This challenge is designed to encourage consistent, sustainable habits that support long-term health and performance. The point system is intentionally simple and achievable - perfection is not the goal. What matters most is showing up consistently over the three weeks.

Points are earned daily for completing habits, and weekly point totals determine how many raffle entries you earn.

How Points & Prizes Work

  • Earn 1 raffle entry for every 5 points you accumulate each week

  • The more consistent you are, the more chances you have to win

  • This challenge operates on the honor system - self-reporting is required
    (motivation through prizes, never at the expense of integrity)

We need a minimum of 10 participants, so please sign up and pay early!

Prizes 

At the end of the challenge, we’ll raffle:

  • $100 NoBull Gift Card

  • $50 Nona Gift Card

  • Case of LMNT

Additionally, we’ll have weekly $15-$20 raffle prizes to keep things fun and motivating throughout the challenge. If more of you sign up than anticipated, we might have more prizes!

Who Is This For?

Anyone looking for a reset or renewed focus on wellness. The shorter time frame (just under three weeks) is intentional - it’s long enough to build momentum without feeling overwhelming.

Cost: $20
(All proceeds go directly toward prizes.)

How to Participate?

Step 1: Sign Up ▶️ via this Sign Up Sheet by Friday January 9th

Step 2: Pay $20 Cash or Venmo @Rusty-Mcconnell by Friday January 9th

Step 3: Complete a Benchmark Workout (A or B)
Must be completed by Wednesday, January 14

  • Option A: 1000m Row or Ski (for time)

  • Option B:

    • 2 min max-effort wall balls

    • 2 min rest

    • 2 min max-effort bike calories

Record your score for personal reference.

Step 4 (Optional) Waist and thigh measurements

These are for personal reference. Check out this video for help.

Step 5: Log daily progress using the shared challenge spreadsheet, which will be sent to all participants by Sunday, January 11 at 7pm.


Weekly Point Categories

Each day, you’ll check ✔️ off completed habits in the shared spreadsheet.

Workouts 🏋️

  • 1 point per workout

  • Max: 4 points/week

Hydration 💦

  • 1 point per day for meeting your hydration goal

  • Max: 5 points/week

  • Goal: ~½ your bodyweight (lbs) in ounces of water
    (Water only - H₂O)

Nutrition Improvements 🍎

  • 1 point per day for meeting at least ONE of the following:

    • Fruits or vegetables at most meals

    • Prioritize protein (nut butters are not protein)

    • Mostly whole, minimally processed foods, reduce sugar intake

    • Mindful eating

  • Max: 5 points/week

Sleep 😴

  • 1 point per night of 7+ hours

  • Max: 5 points/week

  • Does not need to be consecutive

Mobility 🧘

  • 1 point per day for 5–10 minutes

  • Max: 5 points/week

Alcohol Awareness 🍷

  • 1 point per day for staying within guidelines

  • Max: 5 points/week

  • Guideline: 0–1 drink per day or alcohol-free days

Steps 👣

  • 1 point per day for 8,000+ steps

  • Max: 5 points/week

Ready to join?
Add your name to the sign-up sheet and pay by Friday, January 9. Let’s kick off 2026 with intention, consistency, and momentum!

See you at the gym!