There was no such thing as a “workout” when you were a kid; there was only endless playing. You would run, jump, and use your imagination to fight monsters. You would tag your friends and compete at all sorts of fun activities.
Something changes when we grow up. We lose our sense of play, our time is taken up with responsibility, and the energy we once had seems to disappear. There are some wonderful things that happen when we become adults, but fitness turns into a real challenge.
Everyone has struggled with the motivation and knowledge to maintain a healthy lifestyle and body. Many of us see the fitness experts on social media, working out for hours every day, and screaming into the camera that we just aren’t good enough. That’s no fun for anyone.
What if we could rediscover our sense of play by using a fun and challenging fitness game? Instead of a dull workout routine you repeat at the gym over and over again, perhaps you become a budding athlete that is always looking for ways to grow!
THE POST-IT NOTE© FITNESS GAME BY CONQUER TODAY
All games are based on the idea of progression: as you get better, you level up, learn new skills, or collect rewards. The big problem with jumping into a new workout routine is the lack of short-term benefits. You know that you’re making long-term gains, but it’s hard to get up each day without the immediate results.
The game’s premise is simple: your entire world becomes your fitness playground. If you’re a bit of a nerd like we are here, think of a world map like in Super Mario Bros. or Skyrim.
In each area of the game, you will be placing short, simple fitness challenges that you will complete each time you visit that space or complete a certain activity.
Every time you open the fridge to mindlessly pull out a snack, you will first complete a fitness challenge. Every time you turn on the TV or press “next episode” on your remote, you will complete a fitness challenge.
When you FINISH these challenges, you will start to accumulate points that will result in huge, real-life rewards you set for yourself! Let’s explain what we mean in detail, and how to set-up your game, below.
STEP ONE: CREATING YOUR LEVELS
All over your map, you are going to be placing Post-It Notes with small, simple fitness challenges. These Notes go in areas where you usually perform rewarding (or at least routine) activities!
For instance, you should start by placing a note:
- On the refrigerator door
- In the shower
- On the power button of your TV
- On your car radio
- Beside your couch
- As a bookmark
- On the front door
Get creative with even more areas! But if that seems overwhelming, just start with the fridge, TV, and the front door.
STEP TWO: DESIGNING YOUR CHALLENGES
Next, you are going to write exercises that can be completed in a minute or less on each note. Make them exercises that fit the space. Here are a few examples.
On your refrigerator note, write “50 Pushups”
For your TV challenge, write “60 Second Plank”
On your front door note, write “30 Jump Squats”
You can find a HUGE list of unique bodyweight exercises for your notes at Darebee.com. They create daily workouts or full fitness programs based on your goals, skill level, or even your ideal “superhero body”! We are huge supporters of their work.
Don’t forget about burpees, leg lifts, pull-ups, squats, lunges, high knees, and more.
STEP THREE: BUILDING YOUR REWARD SYSTEM
Now comes the fun part. On a sheet of ruled paper, you are going to develop a set of goals and rewards that will keep you motivated and working hard.
On the top of the paper, write down at what amount of points you will “unlock” the next reward. You could do it in tiers of 25 to 50, or break it down by how many challenges you think you will complete per day, week, or month.
Then, you will find real, satisfying rewards to give yourself that keep you in the game and aggressively completing challenges! Here’s an example of a leveling system:
50 Points: Three Hours of Relaxing Video Gaming
100 Points: A Nice Dinner With Your Partner or Friends
200 Points: That Amazon Purchase Driving You Crazy
400 Points: Tickets to Your Favorite Artist or Event
You don’t have to start with such high levels, but at 5-10 challenges per day, you might fly through these.
Depending on how long you want to play your game before “starting over”, you could think of some incredible rewards that would take 500 points or more!
Sure, these are all things that you could technically do or purchase right away if you had the time and funds. But sometimes, treating ourselves with too much can build up a sense of guilt.
Imagine how great that dinner with friends will feel when you know you just completed 100 fitness challenges to get there?
And, there’s no set time to do them! Maybe you’re an insane person who finishes 50 challenges in a day. Great, claim your reward and make the next round more difficult!
STEP FOUR: PLAYING THE GAME
So, you have your Post-It Notes and fitness challenges placed all around your world map. You have an achievement and reward system taped to the wall in a highly visible place. Now, it’s time play!
Here’s the example of a day inside the game. First, you wake up and hit the shower. Inside, you complete your fitness challenge of touching your toes and stretching to the ceiling. +1 point.
Next, you head to the kitchen to make a healthy breakfast, and after you’ve taken the eggs out of the fridge and put them on the stove, you complete your pushups right on the kitchen floor. +1 point.
Once you get into the car and before you play your favorite songs, lift up your legs slightly and hold a sitting-style plank for a minute. +1 point.
After you get home and see the note on your TV, you turn it on and work through your jump-squats while picking an episode of your favorite show. +1 point.
At the end of the day, you head over to your reward board and tally in four points. Maybe you’re getting close to your first reward! Just a few more days, and you can play your favorite video game or go on a movie binge with no regrets.
If you start playing for a while, you might start suffering from Post-It Note blindness. You’ll start opening the fridge thinking you will skip this one time, or turning on the TV and hitting the couch without a second thought.
Don’t let this happen. If you slip once, it will be much easier to slip again. If you find yourself slacking, lower the time or effort it takes to complete a challenge. Maybe it becomes five, or even just one pushup. Make it so easy that you don’t have any excuse, and build up from there.
What do you think of the Post-It Note Fitness Game? Is this something you are going to add into your own life? How can we make this game even better? Leave a field report and let us know!
Bonus: Fitness training doesn’t work very well without proper nutrition. You may have seen it before, but we have the Conquer Today Fuel Grid available as a free download below, with all the top foods recommended by national universities. Grab it now!
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