Three weeks in! At this point, 7,000 steps probably doesn’t feel as intimidating as it did at the start. You’ve now built awareness and consistency. This week let’s build a little bit of strength and intensity.

Week 3 is about leveling up – just slightly.

Week Three Focus: Add One or Two Workouts

Not every day, not a full transformation.

Just one or two intentional workouts this week, on top of your steps.

While walking is powerful, adding strength or slightly higher-intense movement can:

• Improve muscle strength
• Support bone health
• Boost metabolism
• Reduce injury risk
• Increase overall energy

Walking builds the foundation, which you’ve done. Now let’s add the house through strength and structured workouts or movements.

Ways to add intensity:

1. Visit one of our fitness facilities at Notre Dame or Exchange District Campuses 
   • At NDC or EDC you can try one of these quick workouts
     • 30 minute circuit using: leg press or goblet squats, cable row, chest press, core
     • 15-20 minutes of incline walking on the treadmill, brisk paced
   • At NDC we have Fitness Classes you can attend – all you need to do is sign in and register for the class through our member portal
2. Prefer to workout at home? Try this simple bodyweight workout – no equipment needed, 2-3 times through:
   • 10 bodyweight squats – check out our blog post for details on how to perform
   • 8-10 push ups (either on your knees or toes)
   • 20 second plank, 30 seconds if you want to make it more challenging
   • 10 reverse lunges each leg
3. Add intensity bursts to your walk
   • Turn your regular walks into intervals:
     • 1 minute brisk pace
     • 1 minute regular pace
     • Repeat 5-10 times

The goal of this challenge isn’t to just hit 7,000 steps daily, but to build momentum that carries beyond this month.

Research consistently shows that combining:

aerobic activity (like walking),and strength training (2 or more times a week),provides greater health benefits than doing either one alone.

This is how movement becomes a lifestyle – not just a short-term challenge. Sustainability beats intensity.

Week 3 goals:

• Keep hitting 7,000 steps
• Add 1-2 strength or higher intensity workouts or sessions
• Explore our fitness spaces – or try something new! (try a fitness class, go for a swim, play a new sport or get back into an old sport you haven’t played in a while)

You’ve built the habit. Let’s build the lifestyle.

Sources:

https://www.heartandstroke.ca/-/media/pdf-files/healthy-living/csep_guidelines_handbook.pdf?rev=-1 – CSEP Physical Activity Guidelines

https://www.canada.ca/en/public-health/services/publications/healthy-living/physical-activity-tips-adults-18-64-years.html – Canadian Government Physical Activity Tips

https://www.cdc.gov/physical-activity-basics/guidelines/adults.html – CDC Adult Activity and Overview