2017 Winter Challenge


Monday Jan 23 – Friday Feb 17

This Challenge has been created to help you develop healthy eating habits and lean out after an indulgent holiday season. Let's kickstart those New Year's Resolutions with a little healthy competition. We run these challenges every year and each time we try to improve and refine the offering so that you can achieve the best results.

The Challenge is 26 days or just under 4 weeks - it ends right before the Family Day long weekend so that you have something to look forward to. We don't make the challenge any shorter because it's not long enough to see gains or make any habit changes, and it's not any longer becasue we feel that participants begin to lose interest or motivation.

The challenge is broken down into 7 ACTIONS that you must complete each day to earn full points. The first 4 Actions stay consistent throughout the Challenge while the last 3 change either Daily or Weekly so pay close attention. Click on the toggles below to expand and view the details for your 7 Actions.


Stays consistent throughout the Challenge


Stays consistent throughout the Challenge


Stays consistent throughout the Challenge


Stays consistent throughout the Challenge

This section has always been a "challenge" because remote workouts are very subjective and intensity is difficult to quantify. As a result, ONLY workouts at SXS will be accepted. The exception: if you cannot make it in for a class or Personal Training, you can complete one of the Remote Workouts that we have created. There are variations to make things easier/harder. These workouts will require minimal to no equipment.

We do not recommend doing intense workouts every single day. Striking a balance between high-intensity workouts, lower intensity activities, and rest period allows your muscles to heal. 4-5 workouts in a week is more than enough.

View Remote Workouts


Changes Daily and increases Weekly

View Daily Challenges


Changes each week. Choose your own in week 4

The nutrition challenges promote eating whole, unprocessed foods: vegetables, fruits, lean meats, eggs, fish, legumes (beans/lentils), nuts and seeds. It excludes: grains, dairy, alcohol. We encourage you to use this challenge to find new foods that you haven't tried before - rather than finding a quinoa based pasta, don't eat pasta at all; try using spaghetti squash or putting sauce over roasted vegetables instead.




WEEK 4: Choose your own Adventure

Pick from any of the 3 previous Nutrition Challenges (No Dairy, No Grains, No Alcohol) and stick with it for the last 5 days of the Challenge. In the past we made this week the hardest where you try to remove ALL 3 in one week but we are empowering YOU to choose this time.

If you have done a few of these challenges before, try a different approach, instead of just having a smoothie every day for breakfast try scrambled eggs and quinoa porridge. By expanding your taste buds and cooking techniques you will consume a wider variety of healthy foods, leading to a greater amount vitamins and minerals into your system making you stronger and healthier!


Pick any 2 to complete each day for the duration of the Challenge

  1. Make your own Lunch
  2. 8 hours of sleep
  3. No digital screens 1 hour before bedtime (eReaders accepted)
  4. 5 minutes of Meditation/Deep breathing
  5. Receive a Massage or Wellness Treatment

To help you maintain a balance between Fitness and Wellness we are offering 50% OFF Massage Treatments from Shey Wellness for Challenge participants over the course of the 2017 Winter Challenge. Book Now

Entry Fee

In the past we have asked for a nominal fee to cover the 3rd party expenses to run the scoring WebApp platform. It's also a way to feel like you are committing to something. In return we will be offering 50% OFF Massage Therapy sessions for all participants during the Challenge. We will also be giving away a FREE massage treatment each week to one lucky individual (as long as they score at least 75 points). The Entry Fee will be $20. You can pay at the gym OR online using the link below.

Pay Entry Fee

Requires you to setup a MINDBODY account if you don't already have one.


All scoring will be done using the "IRUNURUN" WebApp. This can be accessed from any device that has internet access. You can add scores retroactively if you forget to update the day before. You can also go back and make corrections if you added something incorrectly. You can update scores throughout the day but make sure you don't give yourself points prematurely for something you "plan on doing" or haven't completed yet. The maximum score you can acheive each week is a perfect 100. Click on the link below to access the WebApp Dashboard and enter your scores.

Enter Daily Score

Please note that scores get recorded each week on Sunday at midnight. After that a new week begins and you will NOT be able to add scores from that previous week.


You will be referring to these pages regularly during the Challenge.

Daily Challenges

Yoga Series


Meal Plan

Grocery List



Click to view and right-click to download these helpful files.

Vegetable Serving Sizes

SUGAR-Free chart

GRAIN-Free chart

DAIRY-Free chart


If you have any questions or concerns please contact challenge@sxsfitness.ca for more information. We are always here to help.