VITAL Strong 30

Ready to start the new year feeling stronger, more consistent, and more grounded? VITAL Strong 30 is your invitation to show up for yourself. Whether you're looking to level up your current routine or finally build the healthy habits you've been meaning to start, this 30-day challenge is designed to guide, support, and motivate you every step of the way. Join us and commit to a month of movement, mindfulness, and momentum.

How the Challenge Works

Each week, complete 2 different VITAL classes, 1 outdoor workout, 1 climbing session, and 1 full rest day. 4 activities in total.
Daily goals include drinking ½ your body weight in ounces of water and 10 minutes of “internal work” like stretching, reading, meditating, or cold plunging.

1. Commit to 30 Days

The challenge runs for 30 consecutive days. Your goal is to stay consistent, show up for yourself, and build lasting habits—not be perfect.

2. Follow the Weekly Goals

Each week, complete:

  • At least 2 must be at VITAL (ClimbFit, Yoga, Aerial, Climbing)

Plus:

  • 2 outdoor workouts

  • 1 full rest day

3. Follow the Daily Goals

Each day includes:

  • Drink ½ your body weight in ounces of water

  • Drink water first thing in the morning

  • End the day with 10 minutes of “internal work”

    • Examples: stretching, reading, meditating, journaling, cold plunge

  • Prioritize consistent sleep

Note: VITAL Strong 30 does not include nutrition or alcohol guidelines.

4. Track Your Progress

Participants track habits daily using the printed tracker provided.

5. Show Up for Community Support

Join classes, meet other participants, and use your community to stay motivated. This is a supportive challenge—not a competition.

6. Complete the 30 Days

Finish the challenge by completing as many habits as possible with consistency and intention. Participants who complete the challenge will be eligible for a prize.

Tips for Success

  • Plan your week in advance: Schedule your classes, climbing days, outdoor workouts, and rest day ahead of time.

  • Book classes early: VITAL offers a variety of challenging and inspiring classes—reserve your spots early to avoid missing out.

  • Mix up your workouts: Try new classes to stay engaged and push your comfort zone.

  • Stay flexible: Life happens—adjust your schedule as needed and keep moving forward.

  • Lean on the community: Join classes with friends or other participants to stay motivated.

SIGN UP FORM

Fill out this form and submit it to participate in the challenge.

  • Who can participate?

    VITAL Strong 30 is open to VITAL members only.
    If you're not currently a member and would like to join the challenge, you'll need to purchase a VITAL membership before participating. Memberships can be purchased online through our website or in-gym with our staff.

    Do I have to be perfect for all 30 days?

    No. The goal is consistency, not perfection. Show up for yourself, do your best, and stay focused on building habits that last.

    How do I track my progress?

    Participants will receive a printed habit tracker to check off daily and weekly goals throughout the 30 days.

    After you sign up, you can print out your tracking sheet, or pick one up from Crew at the front desk.

    What counts as a VITAL class?

    Any of the following:

    • ClimbFit

    • Yoga

    • Aerial Arts

    • Climbing (session counts as your climbing requirement)

    Classes must be two different types each week.

    What classes does VITAL offer?

    VITAL offers a wide variety of classes designed to support strength, mobility, mindfulness, and overall fitness. These include:

    • ClimbFit: A functional fitness class tailored for climbers, focusing on strength, conditioning, and movement.

    • Yoga: A range of styles for mobility, breathwork, flexibility, and recovery—great for all levels.

    • Aerial Arts: Silks, Lyra, and Hammock classes that build strength, body awareness, and coordination in a fun, engaging way.

    • Bouldering 101: Instructor-led climbing sessions and optional climbing visits that help you progress your technique and confidence.

    Participants are encouraged to explore different class types to challenge their comfort zone and keep the challenge exciting.

    You can check out the full class schedule here.

    Do outdoor workouts need to be specific activities?

    No. Outdoor workouts are flexible—walking, running, hiking, biking, beach workouts, etc. Anything that gets you moving outside counts.

    What is considered a “rest day”?

    A rest day means no structured workout or intense movement. Light mobility or casual walking is fine—listen to your body.

    What is “internal work”?

    Internal work is any activity that helps calm, reset, or ground you. Examples include:

    • Stretching

    • Reading

    • Meditating

    • Journaling

    • Cold plunge

    • Breathwork

    Is this a competition?

    No. This is a supportive, community-driven challenge focused on personal growth and consistency.

    Is there a prize at the end?

    Yes! Participants who complete the challenge with consistent tracking will be eligible for a completion prize.

    Any tips for success?

    Absolutely:

    • Plan ahead: Schedule your classes, climbing sessions, and rest day early each week.

    • Book classes early: VITAL offers many unique classes that fill up quickly.

    • Mix things up: Try different class types to challenge your body and mind.

    • Stay flexible: Life happens—adjust your schedule when needed.

    • Use your community: Invite friends, join group classes, and keep each other motivated.

    How do I calculate my water intake goal?

    Take your body weight, divide it by 2, and drink that number in ounces.
    Example:
    If you weigh 160 lbs → daily goal is 80 oz.

    If you normally drink much less water, ease into it rather than chugging all at once. The goal is hydration, not discomfort.

    What if I miss a day?

    You’re not “out.”
    The challenge emphasizes overall consistency, not perfection. A missed water goal or skipped class doesn’t disqualify you—just get back on track the next day.

    Can rest days be moved around?

    Yes! You pick your rest day each week. Try to schedule it, but feel free to adjust if your body or schedule demands it. Rest is essential—not optional.

    Do I need to attend classes at a certain VITAL location?

    Classes are exclusively offered at our Oceanside and Carlsbad locations.

    Mix and match however you want.

    Do I need to show proof of classes or workouts?

    Yes. Instructors must sign off on each VITAL class you complete for it to count toward the challenge. This helps ensure accurate tracking and supports accountability throughout the 30 days.

    Are there nutrition requirements?

    No.
    The challenge intentionally avoids regulating:

    • Diet

    • Calories

    • Alcohol

    • Supplements

    VITAL Strong 30 focuses solely on habits that everyone can participate in safely.

    What if I can't do aerial or climbing?

    No problem! There are many class types to choose from. Simply pick two different classes each week that suit your experience level or comfort zone.

    What if a class is fully booked?

    Book early—especially for aerial and high-demand yoga classes.
    Tip: Add yourself to the waitlist. Spots open up more often than you’d expect.

    Can I do more than the required workouts?

    Absolutely.
    Many participants naturally do more movement than required. Just make sure you still get your full rest day each week.

    Can beginners climb or take ClimbFit safely?

    Yes. VITAL instructors are used to working with all levels. ClimbFit is scalable, and yoga/aerial classes often offer both beginner and advanced options.

    Do I need special gear?

    Depending on the classes you choose:

    • Yoga: comfortable clothing + bare feet

    • Climbing: rental shoes available

    • Aerial: form-fitting clothing that covers the backs of knees

    • Outdoor workouts: standard athletic wear

    No additional purchases are required.

    Why is this challenge 30 days long?

    Thirty days is long enough to create meaningful change, but short enough to stay focused and motivated. It helps establish routines that often continue long after the challenge ends.

    Do I have to attend orientation or kickoff?

    No mandatory meetings—just scan the QR code, sign up, and begin. Everything you need is included in the guidelines and tracker.

    Can I repeat this challenge after January?

    Absolutely! These habits are designed to support you year-round.

    If you have any questions, feel free to contact jay@vitalclimbinggym.com