You should consult your health care professional before starting this or any other fitness program to determine if it is right for your needs. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising, you should stop immediately. 

Welcome to the Millennium Health and Fitness Spring Into Fitness Challenge! 

 Think of the Spring into Fitness Challenge as the quickest way to reset your habits so you create a healthier mind and body. This challenge will encourage you to explore new physical activities and push yourself physically to higher limits!  

We understand the challenges you can face with beginning a new program: lack of motivation, commitment, lack of support, etc. That is why we have established daily goals to help you commit to your health. Each day of the week has a different theme and associated goal to achieve centered around exploring new physical activity and physically challenging yourself:    

  • Start Up Sunday: Start your week with a new physical activity   
  • Meditation Monday: Restoring your Body & Mind 
  • Sit Less Tuesday:  Aim for more than 10,000 steps 
  • Wellness Wednesday: Take a new fitness class 
  • Ambitious Thursday: Thirsty  Push yourself a little harder during your exercise session 
  • Fun Friday: Join a social activity centered around physical activity 
  • Surprise Saturday: Explore a new outdoor area   

Before We Begin

We recommend tracking your fitness sessions and your intensity. 

Recommended Apps you can use to track if you do not have a fitness tracker:   

  • Mapmyrun
  • Strava 

Keep Track of your daily and weekly step count. By doing this, you will develop an awareness of how much you move daily and the intensity of your exercise and physical activity. As you increase your activity and the intensity of the activity you become more fit. 

How does walking and increasing your step count increase your physical fitness?  It improves muscle strength, bone density and joint flexibility. When you take the stairs, you use muscles in your legs, abs, back and arms. And since it requires movement in joints like your hips and knees, it helps increase flexibility. As a weight-bearing activity, it can also strengthen your bones. 

Remember to stay hydrated!  

What to Drink - Water. Water and more water.  

Aim to have 12 glasses of water each day.  

Hydrate before, during and after your workouts. No exceptions!!   

Yes, you can include herbal tea or black tea to what you drink during the day. Try to eliminate sugar or sweeteners. 

The Prep

Step 1: Post the Calendar where you can see it, 

Step 2: Take your measurements – weight, height, waist, hips, thighs, blood pressure (optional)  

Step 3:  Set your goal. Record your current fitness level on a scale of 1-5, how fit do you think you are before starting the challenge. After the challenge, you will record your new and improved fitness level and compare from when you started. 


1- Unfit; cannot walk up a flight of stairs without being very winded or stopping.  

2- Somewhat unfit but can walk up a flight of stairs  

3- Fit but need improvement 

4- Somewhat fit but room for improvement 

5- Very fit, need little if any improvement


Step 4: Reflect on how open you are to exploring new activities. Do you face barriers head on or shy away? Rate how receptive you are to trying new activities. After the challenge, see how you have changed and respond to seeking out  new activities. 


I like to continue doing the same old things rather than trying new and different things. 

  1. Strongly disagree  2Disagree  3Neither agree nor disagree  4– Agree  5- Strongly agree


I like to experience novelty and change in my daily routine. 

  1. Strongly disagree  2Disagree  3– Neither agree nor disagree  4– Agree  5- Strongly agree 


I like a job that offers change, variety, and travel, even if it involves some danger. 

  1. Strongly disagree  2Disagree  3– Neither agree nor disagree  4– Agree  5- Strongly agree 


I am continually seeking new ideas and experiences. 

  1. Strongly disagree  2Disagree  3– Neither agree nor disagree  4– Agree  5- Strongly agree 


I like continually changing activities. 

  1. Strongly disagree  2Disagree  3– Neither agree nor disagree  4– Agree  5- Strongly agree 


When things get boring, I like to find some new and unfamiliar experience. 

  1. Strongly disagree  2Disagree  3– Neither agree nor disagree  4– Agree  5- Strongly agree 


I prefer a routine way of life to an unpredictable one full of change 

  1. Strongly disagree  2Disagree  3– Neither agree nor disagree  4– Agree  5- Strongly agree 



Step 5: Get enough sleep. Minimum 7-8 hours a night. You are not doing yourself any favors entering into an exercise session when you are tired, especially if you are training more regularly and at a higher intensity. If you are too tired, your exercise session will suffer, and you will not be able to exercise at your goal level. You will have a better conditioning session after you rest.  

Step 6: Have a friend join in with you. This motivates both of you and helps with accountability.  




Tips for Safe and Effective Training 

Always warm up and cool down. If taking a class, plan to arrive early so that you don’t miss the important warm-up segment of the class. 

Expect extra soreness when you start a new exercise program. Even if the exercises feel easy. Delayed onset muscle soreness (DOMS) can be expected and is perfectly normal. 

Focus on recovery. Take 1-2 rest days a week. It’s actually an important component of your training regime 

Drink enough water. Stay hydrated before, during and after your workouts. 

Here's what to do next:

Step 1: Save the PDF Calendar in this document (with hyperlinks to the class registrations)
Step 2: Register for Live Zoom fitness classes (links located on the calendar) If you want to take a different live class, check out all our live classes HERE
Step 3: Join live classes and watch the OnDemand classes outlined in the plan.
Millennium Health and Fitness