Free online fitness resources

21-Day Re-Boot Challenge

Are you ready to take charge and make positive steps towards building a healthier lifestyle? Have you ever felt overwhelmed about where to start, and get discouraged by the flashy ads and costly online apps? Let us introduce you to the 21-Day Re-Boot program! This signature WGSC program is free, easy-to-use, and provides helpful strategies that are sustainable so that you can make long-lasting changes towards good nutrition, healthy fitness habits, and an improved sense of well-being.

Simply print or download the weekly calendar below to track your progress. This package also includes useful tips to help you set and reach your goals! Research shows that having a written plan with specific timelines and a way to track your progress can improve your overall success. So does having a friend or being part of an online community such as the Fitness at WGSC Facebook Group who helps keep you motivated along the way. Ask a friend to join you virtually and get started together.

Weekly progress sheets

Simply print or download the weekly calendar below to track your progress.

Weekly Progress Sheets (PDF)

Progress sheets-accessible version

To track your progress simply create a chart with seven (7) headers. One header for each day of the week Monday through Sunday. Each day there are three goals. One for fitness, one for nutrition and one for wellness. Aim for 12 entries on your progress chart each week. Four from each category. A list of each goal ideas can be found below.

Fitness goal ideas

Schedule in one WGSC fitness classes from this week’s schedule
Re-do your favourite WGSC fitness class video
Complete the “Fitness Challenge of the Day”
Design an at-home work-out for yourself
Complete 30+ minutes of cardio training (any kind!)
Complete 20+ minutes of strength or resistance
Complete 15+ minutes of stretching or try some yoga
Turn on your favourite jams and dance for 15 minutes
Go for a walk, hike or run to hit your step goal for the day
Take a lunch time movement break to reset your body and mind
Do your physiotherapy exercises
Do a balance test each day this week
Start your mornings this week with a 15 minute walk in your neighbourhood
Add up your minutes of house chores (shoveling snow, vacuuming, etc.)
Try a fitness app – there are many free ones that provide work-outs, tracking, etc.

Nutrition goal ideas

Try simple meal and snack prep hacks, like washing and cutting up fruits and vegetables so that they are ready to go when need them.
Try one of the nutrient-dense recipes that we share.
Drink 8 cups of water
Eat only whole foods as snacks today
Eat at least one meal that is entirely whole foods today
Plan a meal with 5 different colours of foods on your plate
Cut back on caffeine
Try a “Meatless Monday”
Try fruit for dessert
Set aside time to plan and prep your meals in advance for 2-3 days.
Calculate your personal calorie requirements and plan accordingly
Calculate your personal protein requirements
Learn about proper portion sizes and practice them
Eat slowly and remove distractions like TV and phones
Incorporate healthy fats into your meals
Track your sodium in-take and modify as needed
Order less take or, or explore local options that offer healthy meals
Incorporate more fiber

Wellness goal ideas

Enjoy reading for pleasure
Do some gentle exercise outdoors, like walking, hiking, or bird watching.
While you’re outside, stop for a moment and enjoy the senses of nature around you.
Start a gratitude journal and write down the things you are thankful for each day
Do a craft, make art, play music, or enjoy any kind of creative outlet
Help someone today
Listen to music that makes you happy
Try meditation or breathing techniques before bed
Go to bed 1 hour earlier tonight
Try something new today
Do one thing that you have been putting off today
Take a digital break and unplug for a set period of time
Create a mantra for this week – something to keep you inspired and focused.
Check in on a friend today or call someone that you love
Look back at photographs that remind you of good times and happy memories

Online Fitness Classes and programs

Stay active, healthy, and motivated at home by joining in our free online workouts by visiting the Fitness Facebook page. Each class varies in length and interest, and led by our certified fitness instructors and personal trainers. Pick one that works for you and get your sweat on! If you do not have access to Facebook, that’s okay. Check out the archived list of classes below.

If you require an accessible workout option visit our Wayne Gretzky Sports Centre YouTube channel. Watch for additional workouts available soon.

Always consult a qualified medical professional before beginning any exercise program. Any content or information provided in the videos is for informational and/or educational purposes only and any use thereof is solely at your own risk. The Corporation of the City of Brantford bears no responsibility for your use of the videos or any damage or injury arising therefrom, and shall not be held liable in any way for any inaccuracies, errors or omissions in the reports or information that appear therein. The views expressed in the videos are not those of the editors or of The Corporation of the City of Brantford but of the individual authors.