LivingFit: Daily & Weekly Challenges

The SelfHelpWorks exercise course, LivingFit, includes a gradually escalating two-part challenge model that engages the participant physically and psychologically.

Two Unique Elements of the LivingFit Course

The daily objective and the weekly goal challenge participants to move and to grow, both physically and psychologically

The LivingFit course is designed to encourage participants to raise their level of daily activity. While the course can be used to motivate participants at any activity- and fitness-level, it is especially designed for relatively sedentary participants who dislike exercise.

The course utilizes the traditional SelfHelpWorks cognitive behavioral training process (including key to success cards, interactive quizzes, and session assignments). Unique to the course are two related but separate cumulative challenges: the daily objective and the weekly goal. Both are issued to participants with each new weekly session and combine to encourage physical movement and psychological growth throughout the training process.

The Daily Objective

Many LivingFit participants have a strong aversion to exercise when they begin the course; the daily objective is something the participant can do every day to retrain their brain and gradually redefine their emotional response to the thought of walking (and exercise in general). 

The daily objective includes several types of tasks that:

• Bring the participant to the brink of mindful choice (for example, week 1's "Put on your walking shoes and go outside--then go back inside or go further").  
• Expand upon session assignments (for example, week 4's "Review your 'Benefits Collage' morning and evening").
• Build consciousness of the impact that exercise can/has had on life (for example, week 9's "Journal one thing that being fit will help you accomplish in the future"). 

The Weekly Goal

While the daily objective is focused on retraining the brain, the weekly goal is entirely related to walking and physical exercise. Each week's goal is issued with three challenge-points:

• number of days to walk
• number of minutes per walk (and an overall weekly walking-minute total)
• pace at which to walk 

As the course progresses, each point in the weekly goal escalates.

The weekly goals are delivered with an "incentive activity." Incentive activities are suggestions for ways to change the mental context of a walk, or to make the week's walking more interesting (walking new routes, walking with a friend, being particularly observant on a walk, etc.).

The Activity Log

The activity log can be accessed by participants from the course homepage. This interactive log encourages the user to take personal accountability by recording their daily minutes walking (in pursuit of reaching or surpassing the weekly goal) and their completion of the daily objective.

When a participant enters the activity log, they can:

1. quickly review the session's challenges; 
2. enter in minutes walked for a specific day; and
3. indicate that they have met the daily objective

In Summary

The LivingFit course challenges the participant to increase their physical activity and to change their attitude about exercise. Alongside the traditional components and concepts that exist in all of the SelfHelpWorks cognitive courses, there is a two-part challenge issued weekly that promotes physical movement and psychological growth.