We all know that our environment shapes us. The people we spend time with, the habits we see, and the energy around us influence how we move, eat, and think about fitness.
At CrossFit Shropshire, we believe fitness isn’t just about personal goals, it’s about sharing knowledge, creating habits, and lifting each other up. That’s why we’ve created the Fit It Forward 5 Day Challenge. This isn’t about selling anyone a membership or pushing intense workouts. It’s about spreading fitness in small, meaningful ways.
How It Works
It’s simple:
- Pick one person outside the gym, a friend, partner, family member, or colleague.
- Each day for five days, share one simple idea about fitness, movement, or nutrition.
- No pressure, no complicated workouts, just small, actionable steps.
- On Day 5, invite your person to a friendly session at the gym.
That’s it. No hype, no sales pitch, just connection, learning, and fun.
The 5 Days
Day 1: Food Basics (Macros Made Simple)
Start with the basics: macronutrients. Help someone understand what their food actually does:
- Protein: builds and repairs muscle, keeps us full
- Carbohydrates: fuel for training and daily energy
- Fats: support hormones, joints, and long-term health
Message to share:
“It’s not about cutting food, it’s about understanding what food does.”
This is about knowledge, not restriction.
Day 2: Show, Don’t Sell
Share a glimpse of your training:
- Post one workout on social media
- Tag The Gym On Instagram
- Keep it real, no filters, no hype, just your actual training
Message to share:
“This is what I do to stay fit and healthy.”
Seeing someone in action often sparks curiosity and inspiration more than telling them what to do.
Day 3: The Movement Snack
Introduce the idea that fitness doesn’t need to be a full workout. Small movements throughout the day add up:
- 5 squats
- Standing up from the floor
- A short walk
- Stretching between meetings
Message to share:
“Fitness isn’t one big workout, it’s lots of small movements.”
This is usually the “aha!” moment 💡
Day 4: Why Strength Matters
Explain why strength training is important for life, not just for aesthetics:
- Helps us stay independent as we age
- Protects joints and bones
- Builds confidence and resilience
Message to share:
“Strength is about living better, not lifting heavy.”
This resonates especially with parents, older family members, or anyone thinking about long-term health.
Day 5: Fit It Forward
Now it’s time to Book your person to the gym:
- Scaled workouts to suit any level
- A welcoming, friendly environment
- No pressure to join, no sales pitch
Just movement, smiles, and the chance to experience fitness in a positive, supportive space.
How to Complete the Challenge
- Complete all five days
- Bring your friend to the gym on Day 5
- Let a coach know you’ve finished
The Prize 🎉
All participants who complete the challenge will be entered into a draw to win:
💆 A sports massage with Alex or Running Skill Analysis With Graham
Because looking after your body matters too, and a little recovery goes a long way. The Prize will be drawn each week of the Intramural Open
The Real Win
This challenge isn’t about prizes, it’s about changing your environment and theirs. By helping someone:
- Move more
- Think differently about fitness
- Feel supported instead of judged
You’re also improving your own environment. Fitness is contagious, let’s spread it.
