Two of the most common barriers people face when trying to maintain a regular exercise routine are time and motivation. Sticking with a workout plan and hitting nutrition goals isn’t easy, especially if you’re the only one keeping yourself accountable.
Committing to a fitness challenge is one of the best ways to overcome these obstacles and develop sustainable habits — our Life Time experts like to call it “the finishing effect.” Establishing an end date and fitness goal can propel you forward and help you achieve more than you thought possible.
For those looking for solid support and a simple plan to kickstart a regular fitness routine, Life Time now offers Dynamic 30 — the newest challenge available at the club.
To learn more, we asked Anika Christ, RD, CPT, senior director of weight loss and nutrition for Life Time, to tell us about this new program.
Life Time Editorial | What is Dynamic 30?
Anika Christ | Dynamic 30 is a 30-day program designed to simplify fitness and nutrition down to the core fundamentals required to see lasting, sustainable change and transformation. The program kicks off with a 30-minute consultation with a Dynamic Personal Trainer where you’ll discuss your goals for the challenge. From there, you’ll follow a daily plan in the Life Time Digital app to track your workouts and nutrition. You’ll also receive a resource guide that includes trainer advice, opportunities for prizes, and exclusive discounts on nutritional products and more.
Everyone who participates in Dynamic 30 will start and stop the challenge on the same days — you’ll feel the energy of it in the clubs and know there are others in the Life Time community who are going through it with you.
You also have the option to kick off with a Dynamic Personal Trainer to set up for a successful 30 days. Regardless, all participants have access to the Dynamic 30 virtual coaching team in the Life Time Digital app.
LTE | Why does the program last 30 days?
AC | Building healthy habits takes time — often 30 days or more. This challenge focuses on the most impactful and doable habits to spark or elevate your progress. It’s 30 days for you to commit to your goals and stay the course, even if you’re not feeling it in the moment. At the end of 30 days, the results will be worth it.
LTE | Why should I join?
AC | This challenge is for anyone looking to get back into or build a healthy-living routine, but it’s meant to be challenging. It’s you versus you — and you have the chance to see all you can accomplish in just 30 days. I love to remind people that what doesn’t challenge you, doesn’t change you.
Although the plan requires some discipline, you’re more likely to make healthy change and reach your goals when you have the support of the trainers at your club and the community committing to this challenge alongside you. And if you follow the plan, you can expect to feel stronger and healthier once you reach the end of it.
LTE | What does the 30-day plan look like?
AC | The plan includes both movement and nutrition goals for 30 days.
For nutrition, you’ll aim for:
- 30 or more grams of protein at each meal
A minimum of 30 grams of protein per meal is one of the top ways to transform your nutrition, stabilize your energy, curb cravings, and improve your body composition.
- 30 ounces of water four times throughout each day
Dehydration can cause daytime fatigue and negatively impact your stamina during workouts. Optimal hydration is also crucial for detoxification, hormone balance, and joint support.
For movement, you’ll complete:
- 30 minutes of walking per day
Walking boosts your overall activity levels, encourages healthy blood flow, and helps stabilize your energy levels. You can either choose to add a 30-minute walk to your routine or break it up throughout the day: Three 10-minute walks or even six five-minute walks.
- 30 minutes of zone 2 cardio per day
During zone 2 cardio (70 to 80 percent of your max heart rate) you should feel yourself breathing heavier yet still be able to hold a simple conversation. Adding this to your routine can help improve your energy and metabolism.
- 30 minutes spent completing a workout per day
This habit is designed to help you adapt a consistent approach to exercise. It can be any workout, though a workout option will be provided in your app each day of the program.
- 30 seconds of six different stretches
Regular stretching can help you improve your mobility, accelerate recovery, and help your nervous system wind down after a workout. The stretching routine provided in the app and program guide only takes five minutes.
LTE | How should I plan for recovery during this challenge?
AC | Many people tend to skimp on recovery, but it’s so important for your overall progress. Five of the six habits during Dynamic 30 are anchored in supporting recovery: Ramping up protein and hydration, daily walking, stretching, and zone 2 cardio.
If you’re working with a Dynamic Personal Trainer, you will have a customized plan and with guidance to make sure that your routine is balanced. If you use the guided workouts in the app, the daily focus area rotates to ensure you’re not over-trained.
LTE | Do I need to work with a Dynamic Personal Trainer?
AC | You do not need to work with a trainer to participate in Dynamic 30, but it’s recommended. A Dynamic Personal Trainer can keep you motivated and help ensure you reach your daily goals during the challenge and beyond. For everyone, the program includes one 30-minute session with a trainer to discuss your goals and develop the best plan for your individual success.
LTE | What do I have to do to win prizes?
AC | You’re eligible for weekly prizes just by participating in the Life Time Digital app program provided. As you complete your habit tracker in the Life Time Digital app each week, you’ll be entered in a drawing. Winners for the challenge starting on October 2, 2023 will be selected on October 10, 17, 24, and 31. Once you’ve completed your digital habit tracker for all 30 days, you’ll be entered to win in our grand prize drawing.
And if you work with a Dynamic Personal Trainer during the challenge, you’ll have an opportunity to win an exclusive grand prize.
LTE | OK, I’m ready to go! How do I sign up? Is there a cost?
AC | The challenge is $30. Register online here, or you can sign up through a Dynamic Personal Trainer at the activities desk at your club. We can’t wait to see you! The challenge kicks off September 30 and officially starts on October 2.