Congrats!

Step 1

JOIN OUR PRIVATE COMMUNITY

I’ll be going live each day of the challenge in our Co.Fit: 5 Day Rural Reset so make sure you join the group! 

The group officially opens on Tuesday, June 20th, 2023. The community, accountability, and knowledge you’ll learn are essential to building motivation and momentum in your health and fitness routines - and getting results. 

Join now so you’ll be able to access the daily live workouts and nutrition lessons addressing the unique challenges rural women face.

Step 2

SETUP REMINDERS TO ALERT YOU WHEN we GO LIVE! 

Take a moment now to add the Co.Fit: 5-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!

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: 5 day Rural Reset Facebook group until Tuesday, July 4th at midnight (CST). 

Add brady@encompassfitness.ca to your contacts to ensure you receive any important emails.

Day 1 - Monday, June 26th, 2023

Total body strength: Intro to Exercise Workout

6:00 AM (CST)

We’re kicking off the challenge with an intro workout! 

✔️ 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

Nutrition Lesson + Q & A

10:30am - 11:00am

Day 1 - Audit Your Nutrition & Habits

Join us as we review overall nutrition and find the area that would be most beneficial for you to focus on over the next 5 days (and beyond) as you learn the foundational habits that will impact and transform your body and energy.

Day 2 - Tuesday, June 27th, 2023

Low-Impact Cardio Workout

6:00 AM (CST)

Join us for a low-impact cardio workout that will get your body moving and your heart pumping - with minimal strain on your joints!

✔️ Show up, get sweaty, and sparkle 

✔️ Feel energized to take on the day

NUTRITION LESSON + Q & A

10:30 AM - 11:00 AM (CST)

MACRONUTRIENTS:
PROTEIN, CARBS, & FAT - All You Need to Know

Today we are talking about the foods (aka - fuel) that are going to sustain your body. You’ll also get the opportunity to  learn the right portion sizes and amounts to eat to ensure that you’re getting enough energy to do all you need to do and look and feel your best. (hint - it’s not “eat less, lose more”)

Day 3 - Wednesday, June 28th, 2023

Total Body Strength

6:00 AM (CST)

Join us as we strengthen the entire body, ensuring symmetry and overall strength to ensure you’re strong & capable to do all you need to do, and remain this way for years to come.

✔️ Learn to become strong physically and mentally 

✔️  Boost your metabolism to burn calories all day long

✔️  Strengthen your weaknesses, to be overall “strong”

Nutrition Lesson + Q & A

10:30 AM - 11:00 AM (CST)

Hack Your Hormones - Part 1:
Nutrition, Exercise, and Your Cycle 

Women are not small men, and our bodies need special attention to ensure that we are working with our hormones and metabolism, and not against it. Today we will dive into how to optimize your cycle with nutrition and exercise, and how to make the most of your training and nutrition to get the best results possible. 

Day 4 - Thursday, June 29th, 2023

Mobility & Balance Workout

6:00 AM (CST)

It’s normal to be stiff and sore - today we will stretch it out with a 30 minute mobility workout and 15 minutes of stretching.

✔️ 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

Nutrition Lesson + Q & A

10:30 AM - 11:00 AM (CST)

Hack your Hormones - Part 2:
Mastering Menopause and Your Metabolism

Today’s session is for anyone nearing, in, or post-menopause. As you know, the body goes through drastic changes through menopause, and while it may feel like it’s out of your control there are many measures you can take with your nutrition and exercise to decrease symptoms, manage menopausal weight gain, and look and feel your best as your body experiences changes.

Day 5 - Friday, June 30th, 2023

💥 Power Punch WORKOUT
+ WIND-UP 💥

6:00 AM - 7:15 AM (CST)

This high-energy workout packs a 1-2 punch and will get your heartrate up while having fun - a perfect way to head into the weekend! 

✔️ Join us for a bit of jumping, punching, and moving

✔️ Modifications included!

✔️ Stick around after the Workout! We’ve got a post-workout windup where we will be celebrating our wins from the week, giving away some incredible prizes, and, giving you the opportunity to continue on the Rural Reset journey to
finding and becoming the most consistent and confident version of yourself!

NUTRITION LESSON + Q & A

10:30 AM - 11:00 AM (CST)

NUTRITION NEXT STEPS: CREATE AN ACTION PLAN

You’ve learned a lot this week and while it can seem overwhelming, today we are taking a step back and simplifying everything. Based on your audit, hormones, and lifestyle, we will put everything together to create a plan that will help you thrive in your nutrition, and an action plan to make it possible.
This is one session you won’t want to miss!

Friday, June 30th 2023

YOU'RE INVITED:

Wind Up Celebration

Following the Workout

✔️ Celebrate your wins, improved habits, and progress you’ve gained

✔️ Map out a continuation plan for you to overcome any further roadblocks {like harvest} 

✔️ Put into place the final parts of our time together so you can continue to achieve success and live life to the fullest; whether it’s with us, or on your own. 

✔️ And, BONUS, you’ll meet some incredible surprise guests and have the opportunity to win some incredible prizes (Including one worth over $300!)