Stay Fit philly Challenge Resources

 

Resource Video

Daily videos - Week 4

It's the FINAL DAY of the Stay Fit Philly Challenge, benefitting AACR.

First of all, a HUGE congratulations for making it to this finish line.

Our final exercises bring us back to the beginning of the Challenge, to see how far we've all come. It's time to go back to our Baseline Test!

Remember: The goal for the FIRST part is to see how many rounds you can do with proper form in THREE MINUTES. The goal for the SECOND part is to see how long you can hold each exercise with proper form.

PART 1 exercises:

  • 15 Jumping Jacks
  • 10 Mountain Climbers
  • 10 Squats
  • 10 Walkouts

PART 2 exercises:

  • Wall Sit
  • Plank (of your choice)

WAY TO GO! We know how much work you've put in the past month, and you should feel SO proud.

Don't forget to take some time to review all of your accomplishments on your RunSignup Account (and make sure you put something in for every day), and to celebrate YOU today. You totally deserve it.

Share your finisher certificate with us so we can celebrate with you!

Good morning to your final Sunday of the Challenge! You're doing great!

Check out today's video for Dr. BJ Smith's final wellness tips (from Rothman Orthopaedic Institute)

Your challenge this week:

  • Consume AT LEAST 64oz of water per day

Today is your FINAL recovery day with us. You can log your goals/reflections, your active recovery activity, or even "Day Off" in your Run Sign Up for today!

Just don't forget to put something in there in order to keep your streak (and receive those badges!).

We'll see you tomorrow!

It's #MileTime Saturday! This is our last one, so let's really end it with a bang!

As always, Bart Yasso and Meb Keflezighi are here today to walk you through our (optional, but recommended) warm-up:

  • 15 Toe Touches
  • 20 Arm Circles
  • 20 High Knees
  • 20 Soldier Kicks
  • 20 Jumping Jacks
  • 10 Squats

Comment below on how you did with your final Timed Mile, and include the hashtag #miletime!

Way to see it all the way through, all-star (And don't forget that cool down!)

It's Friday to all! Congrats on making it to your 27th day of the Challenge.

We've got a good one for you today! (Spoiler: BURPEES!)

Today's challenge:

  • 40 Reverse Lunges (20 reps per side)
  • 40 Speed Skaters
  • 20 Burpees
  • 40 Cross-Body Mountain Climbers
  • 1 Minute Meditation (with 5 full deep breaths and a slow release)

Don't forget to log your exercises in your RunSignup account to receive those badges. Post them on social media so we can see how it's going!

Happy Turkey Day AND Day 26 of the Stay Fit Challenge, benefitting the AACR Foundation!

Today's challenge:

  • 30 Drop Squats
  • 30 Dumbbell Deadlift With Row
  • 30 Bird Dogs 90-Second Plank, Knee to Elbow

Way to get it done on a Holiday! We are so grateful for each and every one of you.

We love the community that this challenge has built.

Let us know in the comments below something YOU'RE grateful for!

Nice work on making it to Day 25 of our Stay Fit Challenge - Thanks for supporting AACR!

Elaine Johnson back again today, this time with ACME Markets, to announce our final partner challenge.

The challenge: 30 minutes of CARDIO exercise. This can be done in any way you'd like, so be creative!

Post a picture or video of you completing this workout and tag our Facebook ( Philly Races ) or Instagram ( @PhillyRACES ) page within the next 24 hours!

Include the hashtag, #StayFitACME for a chance to win a Prize Pack valued at $100!

You must be registered in the Stay Fit Challenge to be eligible.

The winner will be announced this Friday, so good luck!

Good Morning & Happy Day 24 of the Stay Fit Philly Challenge! You're doing great!

We've got some seriously sizzling moves for you today, courtesy of Bart Yasso and Dionna Harris.

  • 40 Reverse Lunges
  • 40 Speed Skaters
  • 30-Second RIGHT Side Plank
  • 30-Second LEFT Side Plank
  • 40 Flutter Kicks
  • 1 Minute meditation (With 5 deep breaths and slow releases)

We know you'll all put in some great work today!

We'll see you tomorrow.

It's Day 23! Great work pushing through your final week and supporting the AACR Foundation.

Here's today's challenge, from your favorites (Kathleen and Dionna):

  • 30 Drop Squats
  • 30 Dumbbell Deadlift With Row
  • 30 Bear Crawls
  • 90-second Plank (Knee to Elbow)

We're in our final week of the challenge-- these should start to feel familiar with your body.

That doesn't mean they're easy, but it's a great time to really make sure you're nailing proper form.

Great work pushing through your final week and supporting the AACR Foundation.

How many rounds did you aim for today?

Welcome to your FINAL week of the Stay Fit Philly Challenge, benefitting the AACR Foundation!

Time flies when you’re getting fit and supporting a great cause.

Today we have Dr. BJ Smith from Rothman Orthopaedic Institute back to talk about injury prevention during your workouts and runs.

Tune into today's videos for tips while training

Your challenge this week:

  • Make sure you're warming up
  • Double-check your running shoes

Today is a recovery day.

On your Run SignUp account, you can log your goals/reflections, what you did for active recovery, or even put "Day Off"!

Just don't forget to put something in there in order to keep your streak (and receive those badges!).

Great work making it this far! We're so proud of all the progress you've made!

Daily videos - Week 3

You’ve finished your THIRD week of the Stay Fit Philly Challenge with the AACR Foundation!

Bart Yasso is here to remind you to log your activities through your Run SignUp account, and collect your activity badges!

Complete 7, 14, or 21 days of activity to earn your badge.

We’ll see you tomorrow, for the start of your FOURTH and FINAL week of the challenge!

It’s Miletime Saturday! Join Meb and Bart for a warmup - Great job getting here!

And that means it’s time for your THIRD timed mile (walking or running, or however YOU choose)!

Join Meb Keflezighi and Bart Yasso for a warmup, then get after it!

Warmup:

  • 15 toe touches
  • 20 arm circles
  • 20 high knees
  • 20 soldier kicks
  • 20 jumping jacks
  • 10 squats

And don’t forget to cool down!

Post your #miletime to show us your progress.

Nice work supporting the American Association for Cancer Research (AACR) today!

It’s Day 20 of the Stay Fit Challenge, supporting the AACR Foundation!

Can you believe we’re almost done with our third week?

We love the level of commitment we’re seeing, way to go!

Today’s challenge:

  • 25 squats
  • 15 bear planks with shoulder taps
  • 25 walkouts with pushups
  • 30 alternating lunges

How many rounds are you shooting for today?

We recommend between 2-5.

Don’t forget to log your activities through your Run SignUp account, and post your Activity Badges!

Great job making it to Day 19 of the Stay Fit Challenge! You've got this!

Today's exercises:

  • 30 seal jacks
  • 20 bicep curls with a tricep pushback
  • 30 alternating leg v-ups
  • 60-second wall sit

We know these moves are hard, so aim for 2-5 rounds.

As always, remember to use proper form and listen to your body's needs.

Thanks for supporting the AACR Foundation’s efforts to eradicate cancer through research!

Welcome to Day 18 of the Stay Fit Challenge! Keep it up - You're doing great!

Elaine Johnson is here with DICK'S Sporting Goods to announce today’s special challenge!

Want a chance to win a $75 prize pack? (This includes a $50 gift card to Dick’s Sporting Goods)

The challenge: A 30 second plank (Any way you choose, so get creative!)

How to be entered for a chance to win: Post a picture or video of you completing this challenge within the next 24 hours, tag @DicksSportingGoods, AND use the hashtag #stayfitDSG!

You must be registered in the Stay Fit Challenge to be eligible. Good luck!

It's Day 17 of the Stay Fit Philly Challenge! We are so proud of how far you've come!

It's Day 17 of the Stay Fit Philly Challenge! We are so proud of how far you've come!

Dionna Harris and Bart Yasso are here to help you out with today’s workout.

The exercises:

  • 30 high knees
  • 20 soldier kicks
  • 30 lunges (each side OR alternating)
  • 15 burpees
  • 60-second plank

How many rounds are you shooting for today? As always, if you start a round, try to finish it out.

PLUS! Don’t forget about our Facebook Live Stream with Bart Yasso and Meb Keflezighi TONIGHT at 7pm EST!

 

Wow! It’s already Day 16 of the Stay Fit Philly Challenge! How are you feeling?

Today’s challenge:

  • 25 squats
  • 30 arm circles (alternating forward & backward)
  • 25 walkouts
  • 20 push-ups
  • 30 butt kicks
  • Aim for 2-5 rounds.

If you start a round, try to finish it out.

The exercises are getting spicier, so we encourage you to always listen to your body’s needs.

AND remember to log your progress on your RunSignUp Account!

You’ve made it to your 3rd week of the Stay Fit Philly Challenge, supporting the AACR Foundation!

Dr. Mitchell Greene from Greenepsych Sport Psychology is back to talk about managing “Mind Chatter”!

Stay tuned for some tips on how to put your best foot forward for the second half of the challenge!

Today is a recovery and goal-setting day.

Your challenge is to engage in active recovery (it’s up to you to decide what’s best for your body), and to do some goal setting: What do you want to accomplish in the second half of the challenge?

Daily videos - Week 2

Congrats from Bart Yasso on finishing your second week of the Stay Fit Challenge!

Don’t forget to collect your badges from your Run Signup Account for 7 or 14 days of activity. Haven’t registered? There’s still time! Register TODAY & support the AACR Foundation!

Sign up by tomorrow, November 15th to be guaranteed a medal. Nice work this week, everyone!

Welcome to Day 14 - It's timed mile Saturday - Good work supporting the AACR!

Don’t forget to warm up AND cool down from this Challenge to prevent injuries!

If you want to join Meb Keflezighi and Bart Yasso in a warmup - here are the exercises:

  • 15 toe touches
  • 20 arm circles
  • 20 high knees
  • 20 soldier kicks
  • 20 jumping jacks
  • 10 squats

Post a picture with the hashtag #miletime to let us know how it went!

If you haven’t already signed up, you have until TOMORROW to be guaranteed a medal. Register today to get some awesome swag, a finisher’s medal, and to support the AACR Foundation.

It’s Day 13! You’re almost done the second week of the Challenge!

Time flies when you’re staying fit, having fun, and supporting the AACR Foundation.

Here’s today’s challenge: (Let's make this the most rounds of the week! The goal is 2-5 rounds. But if you've been doing 5, go for 6!)

  • 20 reverse lunges
  • 20 speed skaters
  • 20 cross-body mountain climbers
  • 30 seconds of meditation (focus on your breathing! Use this time to reset for your next round).

Have friends or family that want to participate? It's not too late!

Tell them to register today to get some sweet swag and a finisher’s medal!

All participants must register by the 15th to be guaranteed a medal.

Good morning to Day 12 of the Stay Fit Philly Challenge!

Today’s exercises: Aim for 2-5 rounds.

  • 20 drop squats
  • 20 dumbbell deadlift with row
  • 20 bird dogs
  • 45-second plank knee to elbow

How many rounds did you strive for today?

It’s already Day 11 of our Stay Fit Challenge!

For today’s special announcement, we have Elaine Gonzalez Johnson with Garmin, challenging YOU to participate in 30 minutes of activity (pick your favorite one).

Post a picture of you achieving 30 minutes of activity today with the hashtag #Garmin745, for a chance to win a Garmin 745 watch!

(To be eligible, you must be registered with the Stay Fit Challenge and post within the next 24 hours.)

The winner will be announced Friday, so good luck to everyone!

Thanks for staying fit with us and helping the AACR Foundation!

Good morning to DAY 10 of our Stay Fit Challenge!

Good morning to DAY 10 of our Stay Fit Challenge, benefitting the AACR Foundation!

Here’s today’s challenge: Again, we challenge you to do 2-5 rounds.

  • 20 reverse lunges
  • 20 speed skaters
  • 20-second right side plank
  • 20 second left side plank
  • 20 flutter kicks
  • 30s meditation (with FIVE deep full breaths and slow-release! Take this break to reset yourself before your next set!)

How many rounds did you shoot for?

Welcome to Day 9! Are you feeling stronger yet?

Today’s challenge: Complete 2-5 rounds!

  • 20 drop squats
  • 20 dumbbell deadlift with row
  • 20 bear crawls
  • 45-second plank knee to elbow

That's 1 round. Aim for at least 2... Or go for 3, 4, or 5!

If you start a round, try to finish it.

Haven’t registered?

There’s still time! Register TODAY to support the AACR Foundation!

Sign up by November 15th to be guaranteed a medal

Nice work on already making it to Day 8!

You've been pushing your body hard and making so much progress already. Therefore, today's activity is all about recovery.

Dr. BJ Smith is a Sports Medicine Physician for Rothman Orthopaedic Institute, a Stay Fit Philly Challenge partner. He's here today to demonstrate the importance of stretching, so check out today's video now!

Perform each stretch for about 30 seconds at a time. The stretches:

  • High kicks
  • Sidestep lunges
  • Arm circles

For more information or to make an appointment, visit RothmanOrtho.com

Daily videos - Week 1

Congrats on finishing your first week!

Bart YassoMeb Keflezighi, and all of us at Philly Races want to know how the challenge is going for you.

How have you been active this week? Which activity was the most challenging for you?

Let us know in the comments!

PS- There’s an activity badge waiting for you in your Run Signup Account, once you complete 7 days of activity.

Don’t forget to share it with us so we can follow your fitness journey!

 

It’s Day 7 of the Stay Fit Philly Challenge! Congrats!

Today’s challenge is the first of FOUR! Every Saturday, you’ll test your progress (either running or walking) in a timed mile!

Don’t forget to warm up and cool down to prevent injuries. If you’d like to join @Meb Keflezighi and @Bart Yasso in some Challenge Warm-Up exercises, they are as follows:

  • 15 toe touches
  • 20 arm circles
  • 20 high knees
  • 20 soldier kicks
  • 20 jumping jacks
  • 10 squats

Alright, time to get after your timed mile! Let us know how you did by posting or commenting below and including the hashtag #miletime

Way to get after it today!

How did you do? Post a picture with the hashtag #StayFitPhilly so we can cheer you on!

Welcome to Day 6 of the Stay Fit Philly Challenge.

Today is the last day of 3-minute workouts.

This week was all about making sure you familiarized yourself with the Challenge exercises and prepared your body for what's ahead!

After today, the time will increase, as will the number of rounds you will have to do.

Plan to spend closer to 10-15 minutes on your challenge workouts next week!

Here's today's challenge: The exercises:

  • 10 squats
  • 20 bear plank shoulder taps
  • 20 walkouts (with or without a pushup)
  • 20 alternating lunges

That's one set! You have 3 minutes to see if you can complete the set.

If you start a second round, try to finish it (even if you go a little over in time)!

How did you do? Post a picture with the hashtag #StayFitPhilly so we can cheer you on!

It's Day 5 of the Stay Fit Philly Challenge! 

Check out today's video for some serious sizzle!

Thanks for participating. You're supporting the AACR Foundation's mission to fight cancer! If you haven't signed up yet, you can register TODAY and still receive a medal and earn social media activity badges! 

Today’s challenge is based on how many sets you can complete in 3 minutes. If you need more time, that is ok! If you make it to another round, finish out the round.

The exercises:

  • 20 seal jacks
  • 15 bicep curls with tricep pushback
  • 15 flutter kicks
  • 30-second wall sit

Remember to focus on good form and technique!

It's Day 4 of the Stay Fit Philly Challenge.

It’s day 4 of our Challenge & we want YOU to log at least 1,907 steps today, in honor of the founding year of the @AACR_Foundation!

By participating in today’s challenge, you can be eligible to win an AACR Swag Pack!

All you have to do is: SHARE a selfie of you completing this challenge, or a picture of your watch at 1,907 steps! Then TAG us (@Philadelphiaraces on Facebook or @phillyraces on Instagram) AND use the hashtag: #sfc1907 to be entered for a chance to win!

Or to donate, text the word STAYFIT to 1-833-677-0832.

It's Day 3 of the Stay Fit Philly Challenge.

Tune in for today's exercises with Bart Yasso and Dionna- Good luck!

If you haven't registered for the Challenge- it isn't too late! We still have a medal for you. Register using the link below and help support the American Association for Cancer Research (AACR) by signing up today.

Today’s challenge: (You choose how many rounds to do - Set a number and strive for it!)

  • 20 high knees
  • 10 soldier kicks
  • 20 lunges
  • 5 burpees
  • 30-second plank (either elbows or straight arms)

It's Day 2 of the Stay Fit Philly Challenge.

For more information on each movement's proper form, go to the above resource video.

Remember: Registering for this Challenge benefits @American Association for Cancer Research (AACR).

The goal today is to see how many sets you can complete in 3 minutes!

The exercises: 15 squats, 20 arm circles, 15 walkouts, 10 push-ups, 20 butt kicks

Repeat until the 3-minute mark.

Welcome to DAY 1 of the Stay Fit Philly Challenge

Baseline exercise.

Part 1 - Do as many rounds as you can with proper form in three minutes:

  • 10 alternating toe touches
  • 15 jumping jacks
  • 10 mountain climbers
  • 10 squats
  • 10 walkouts.

Part 2- How long can you hold each exercise with proper form:

  • Wall sit (how long can you sit)
  • Plank (how long can you hold it).

Day 1 of the Stay Fit Philly Challenge is off to a great start!

Day 1 of the Stay Fit Philly Challenge is off to a great start! Dr. Mitchell Greene from Greenepsych Sport Psychology is here to keep you motivated throughout the Stay Fit Philly Challenge.

Tune in with Dr. Greene today as he discusses self-awareness and the "why" behind fitness goals.

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