Welcome to the F5 Challenge, where we enrich lives through genuine “face-to-face” fellowship and exciting adventure challenges in a faith-enriching environment. Our mission is simple: Creating meaningful connections through memorable challenges.
Our Vision
At F5, our vision is to challenge the world to live active, connected, and faith-filled lives. We encourage everyone to step outside, embrace adventure, and find the courage to overcome not just fitness challenges, but also the everyday hurdles life throws our way.
Our Values
• Faith: We believe that a God-given purpose for life leads us to improve ourselves and help others. Faith is at the core of everything we do.
• Fellowship: Life is best experienced in community! Our events foster genuine connections and lasting friendships.
• Fitness: Movement leads to improvement in every aspect of life. We champion an active lifestyle that enhances both physical and mental well-being.
• Fortitude: Growth only happens when we are challenged. Through our events, we build resilience and strength to face any obstacle.
• Fun: Life is meant to be enjoyed abundantly! We believe in making every moment count and finding joy in every adventure.
Join us as we embark on this exciting journey through our newsletter, blog, and podcast. Together, we will inspire each other to live more active, connected, and faith-filled lives. Let’s move, grow, and enjoy life to the fullest with F5 Challenge!
Quote of the Month!
“More people die for want of exercise than from overwork; very many more rust out than wear out.” EGW
Exercise Tip’s
Starting a new exercise routine can be intimidating, but with the right approach, it becomes manageable and rewarding. Steph Heath’s article, “Top 10 Tips for Exercise Beginners,” offers essential advice to help newcomers ease into their fitness journey. Here’s a summary of the key tips:
1. Set Realistic Goals: Break down your ultimate goal into smaller, achievable milestones to stay motivated.
2. Be Consistent: Maintain a regular workout schedule to see progress and avoid frequent interruptions.
3. Avoid Doing Too Much Too Soon: Gradually increase your exercise intensity by no more than 10% per week to prevent burnout and injury.
4. Accept Discomfort: Understand that initial discomfort like shortness of breath and muscle aches is normal for beginners.
5. Train With a Friend: Exercising with a buddy keeps you motivated and accountable.
6. Warm Up Properly: Always warm up thoroughly to prepare your body for exercise and reduce the risk of injury.
7. Find Your Optimal Time: Choose a time of day to exercise when you feel most energetic, whether it’s morning or evening.
8. Harness Will Power: Embrace setbacks as part of the journey and use them to re-motivate yourself.
9. Stay Hydrated: Drink plenty of water before, during, and after workouts to maintain performance and health.
10. Try New Things: Keep your routine interesting by exploring new exercises and activities to prevent boredom and continue challenging your body.
For more detailed guidance, check out the full article here.
Mindful Muscle Podcast
Nutrition Corner
Nutrition & Mental Health Wellness Corner
Beep beep beep! Your alarm clock sounds and before you know it you are scurrying about your day, feeling like you have so much to do and not enough time to do it all. You’re stressed and in a hurry so you grab a cup of coffee, a donut and a bag of chips. You tell yourself, “I deserve this. I am so stressed, and this will help make me feel better.”
Stress eating is one of the biggest culprits to weight gain. And unfortunately, stress is unavoidable. Research indicates that when we are under stress, our bodies release a stress hormone called cortisol1. This stress hormone is what can lead to cravings for sugary, salty and fatty foods. We crave these foods because carbohydrates often help to calm us down and boost our mood. However, with simple carbs there is a quick boost, and then we crash. Eating these foods also leads to sleep, digestive and mood issues.
So how do we break this stress eating cycle to bring the cortisol down and combat stress in our bodies?
Eat more complex, high fiber carbohydrates (whole grains, oats, beans, fruits, vegetables) rather than foods with simple carbs (white rice, white flour, sugar). This stabilizes your blood sugar and mood throughout the day.
Practice deep breathing. Check out HRV Breathing or 7/11 breathing on YouTube.
Look for humor! Laughing and enjoying life helps to reduce cortisol levels.
Get outdoors and practice mindfulness in nature – paying attention to the things that you can see, hear, touch, smell, maybe even taste.
Exercise daily and try to get your heart rate up a little bit when exercising.
Get your Zzzzzz’s - Eating 2 kiwis an hour before bedtime2 can help you sleep sounder, longer, and feel more rested in the morning.
Get up earlier in the morning and have a quiet morning routine for YOU– spend time in quiet, read, write, listen to music, spend time in meditation and/or prayer, and set your intentions for the day.
References: 1) Stress effects on the body. American Psychological Association. https://www.apa.org/topics/stress/body. Accessed March 19, 2021. 2) Effects of kiwifruit consumption on quality of sleep in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition, 2011, 169-174.
Contributed by Sasha Baier
Event Updates!
Just a reminder that the F5 Challenge Main Event is coming up soon, Sept 13-16! For those that want to be a blessing to a community in need, you can also join us for the Service Project at Montrose, CO just before on Sept 11, 12.
Please keep in mind that the Montrose Regional Airport, the Grand Junction Regional Airport, and the Telluride Regional Airports are the closest airports in the area. Also keep in mind that if you're flying in, depending on which airport you fly into, you will need 1 to 2.5 hrs of driving to reach the campsite in Norwood, CO.
This year is going to be a unique, once in a lifetime experience, and we know you're gonna love it! Make sure to start making your plans!
Contributed by Rolando Fulgencio