January Challenge: Week 4 — Kindness, Intention & Finishing Strong

Welcome to the final week of our January Challenge! This last week is all about bringing everything full circle — caring for your body, your mind, and your heart as you finish the month strong.

These goals are simple, but powerful. They’re meant to help you slow down, feel more present, and reconnect with yourself and the people around you.

Your Week 4 Goals

For Week 4, you’ll complete all five goals at least five days out of the week. Once you’ve finished everything for the day, head to the Challenges tab in the app and tap “Complete” to track your progress. Remember to check in every day so you don't miss any surprise giveaways!

Here’s what you’ll be focusing on:

1. Do something kind for someone: This can be big or small — sending an encouraging text, complimenting someone, helping a neighbor, writing a note, holding a door, or simply offering patience. Acts of kindness don’t just impact others; they shift your own mindset too.

2. Do your Wilma workout: Keep showing up for your movement. Whether it’s a short session or a longer workout, this is about consistency and honoring your body.

3. Set a daily intention: A daily intention is a short, purposeful focus for how you want to show up that day. It’s not a to-do list — it’s more about mindset and energy.Examples of intentions:

• “Be patient with myself.”

• “Choose calm over stress.”

• “Stay present with my kids.”

• “Move through the day with gratitude.”

  
  

Taking just 30 seconds in the morning to set an intention helps guide your thoughts, reactions, and choices throughout the day.

4. Eat 2 servings of fruit: Fruit adds natural sweetness, hydration, and important nutrients. Spread it throughout the day — with breakfast, as snacks, or paired with meals.

5. Eat 3 servings of veggies: Vegetables support digestion, energy, and overall health. Keep it simple: add them to meals you’re already eating instead of trying to reinvent everything.

How to Complete the Week

Each day you complete all five goals, go to the Challenges tab and click “Complete.”Your goal is to complete 5 out of 7 days this week.

Check the Challenges tab daily for reminders, encouragement, and any surprise giveaways as we wrap up the challenge.

A Final Note

This challenge was never about perfection — it was about proving to yourself that you can show up, stay consistent, and take care of yourself in small, sustainable ways.

If you completed every week perfectly, amazing.If you missed days, adjusted, and kept going — that’s just as powerful.

You didn’t just finish a challenge. You built habits that can carry with you long after January ends.

And that’s the real win.