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2 Start Your Journey to BE THE BEST YOU CONGRATULATIONS! You re on your way to Be The Best You just by having this packet. Whether you are just starting on your New Year s resolution or need the motivation to keep going, Sweat s 28 Day Challenge will get you there. We want to help you every step of the way so we are offering multiple options to keep you on track. Along the way you will see tips, exclusive deals, chances to be featured, prizes, and more! If there is anything we can help you with that isn t already offered feel free to give us a call or visit your local facilty to get it sorted out. HOW IT WORKS The challenge runs 28 days with one earned day off. Participants will fill out the calendar with what they ate and their workouts every day. You only get one day off so choose wisely. Sweat Elite Personal Trainers are here to see you succeed. If you like you can meet with a personal trainer and get measured before and after the challenge to see your progress. Make sure to take before and after photos! Sweat s dietitians are also available for meetings to help you plan your diet for the month. dietitian@sweatfitness.com to make an appointment. Complete the challenge and you could win big! All those that complete and give an A+ effort receive one free personal training session from Sweat. Also, one winner will be drawn to receive $200 worth of coupons from Pangea Juices and American Mortals Salon. Studies say it takes 21 days to build a habit whether it s working out or eating right. Imagine all the good you can do with the extra week of doing both! You re already great, so why not become the best you you can be.

3 Let s Do This RULES AND MORE WORKOUT For some this is the hardest part but it is essential for success. Each day on the calendar write down your workout. Writing it down will hold you accountable and make you honest about how much effort you put into your workouts. A workout is different for everyone. Some days you may run 3 miles and others a long walk is in the cards. Each day we want you to be active and record it. Personal Training is a great way to get your workouts accounted for. Sweat recommends seeing a trainer twice a week supplemented by workouts on your own. If you want to learn more about personal training for the challenge gmiller@sweatfitness.com. NUTRITION You bite it you write it! Everything you eat or drink for the day gets recorded on that day of the calendar as well as the workout. We recommend getting 8 to 12 servings of fruits and vegetables per day. Part of the challenge is to keep a clean diet so you have to eat healthy to stay qualified. If you break your diet write it down to hold yourself accountable to keep you from doing it again. CHECK-INS We love daily check-ins. Every day you can check-in with a photo on social media. Whether it s your post workout selfie or a killer recipe, we want to see it all! If we like your post you could be featured on our page and win a prize! When checking in be sure to and use the hashtags #SweatChallenge and #BestYou. That way you and your community can cheer each other on and stay focused together! You can also check-in with your friends using the Sweat Fitness App (see next page). Make sure you use the hashtags to qualify for a feature and prize. TIPS AND TRICKS Follow Sweat Fitness on Facebook, Twitter, and Instagram for tips and tricks to keep you motivated or change up your workout! All the links to our pages are on our website! PRIZES If you complete your challenge which includes workouts and a clean diet then you are entered to win! Each participant that completes the challenge (we will know if you cheated) gets one free personal training session! When you complete the challenge you will also be entered to win $200 worth of coupons from our local businesses Pangea and American Mortals. Good Luck!

4 Download Today! SWEAT FITNESS APP THINGS JUST GOT EASIER. We want to make logging your workouts, rooting on friends, and booking your classes even easier. With our app you can do all of that! RECORDING WORKOUTS Record your workouts using the app a number of ways. You can manually input anything you have done or you can use XCapture. Click the record a workout button and choose XCapture. Take a photo of your cardio machine and it will upload all the information into the app. It might take a few minutes to go through but all your workouts can be in the palm of your hand, so you don t have to bring your paper everywhere you go. CONNECTING FITNESS DEVICES You can connect any fitness devices to the app so you don t have to go back and forth on your phone. Connect your Fitbit, Up, or any other device where you can track your calories, steps, and more! CHEER YOUR FRIENDS ON Use the Club Feed tab to check in on friends and others. When you record a workout you can post it to the club feed, so others can see your success and cheer you on! Also a great way to show your personal trainer you worked out on a day you weren t with them. SET GOALS Goal Center is a useful tab that you can use to set goals for yourself. You can set workout, calorie, time, and even distance goals. Track your progress and share it on the club feed and on social media! GROUP FITNESS Group fitness classes are a great way to get in a fun and effective workout. The Find a Class feature on the app allows you to see group fitness schedules for all clubs and lets you book a class or mark your calendar. You can book a cycling class a week ahead of time to take the worry out of not getting a bike. This feature also allows you to mark all classes, cycling or not, in your calendar and set reminders for yourself to get there on-time. THE APP IS AVAILABLE FREE!

5 Exclusive Deal PERSONAL TRAINING BE THE BEST YOU PERSONAL TRAINING SALE HALF HOUR FULL HOUR SESSIONS SESSIONS $30 $55 *SEE CLUB FOR DETAILS OFFER EXPRIES FEB 29TH 2016 SWEATFITNESS.COM

6 You Can Do It Too! WELCOME NON-MEMBERS JOIN US Thinking about joining Sweat? Or want to participate in the challenge? Good news, you can! For the month of February, non-members can come to Sweat for only $28! Try out the gym, and become the best you all in one. All the same rules apply for members and non-members. Bonus! Become a Sweat Fitness member after you finish the challenge, and your first month is FREE! You read that right, your first month as a Sweat member is on us.

7 Let s Do This WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY OTHER NOTES

8 Keep It Up WEEK 2 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY OTHER NOTES

9 Almost There WEEK 3 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY OTHER NOTES

10 You Can Do It WEEK 4 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY OTHER NOTES YOU DID IT! Make sure you turn your calendars into the front desk by March 4th to win!

11 ADDITIONAL INFO. CONTACTS: General event questions please call your local Sweat or contact Greg Miller at PERSONAL TRAINING DIETITIAN SWEAT APP HELPFUL LINKS: Huge Thank You! To our sponsors and participants! Thank you for choosing Sweat and making the decision

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