The 4-Week Challenge
Taking the first step: Make a Commitment
Whether you are dealing with PTSD, depression, or anxiety, there is a lot of evidence to support the benefits of exercise. We understand that having the desire, drive, and energy to exercise is often difficult especially when feeling lethargic and down. We can't take the first step for you, that has to be on you. However, we can offer you support along the way.
Step 1: Make a commitment to yourself. Scroll down to download a .pdf version of the Operation RSF Bond. This is a commitment that you are making to invest in yourself and your well-being. You are committing to 4-Weeks of effort, for 45 minutes a day, 3 days a week. Carry that commitment form, with your signature, wherever you go. When you are struggling with desire, drive, or energy, re-read the form and remember why you started.
Step 2: Find a program or find a gym. In our resource section there are a number of programs available to you (all free). They have been donated by different programming coaches who all have different specialties. Find one that fits you and includes movements that you enjoy. Doing exercises that you enjoy will help you on days that you are lacking motivation. If there are no local gyms listed on the map below near you, reach out to one about the program and ask if they would partner.
Step 3: Get connected: Join our private Facebook group and get connected to either get the support and accountability you need or help support and keep others accountable. Share about your workouts, your testimony, or just get connected.
Step 4: Spread the word. If the 4-Week challenge helped you, don't stop there, keep going and maintain this new habit. Spread the word about the 4-Week challenge and Operation RSF to friends, family, or gyms in order to help others to find more positivity through exercise.
4-Week Challenge Bond
Find a gym, coach, or mental health professional who has partnered with Operation RSF and has committed to helping you stay focused and accountable during your 4-Week Challenge.
Don't see a local gym? Tell them about us and have them become a partner! We will continue to add gyms, programs, and therapists who support Operation RSF to the map and our resources page.
Help us grow!
We pride ourselves on basing our programs, resources, and opportunity on research that can lead to a better quality of life for participants. In order to help us develop future programs and focus our research please take 2-3 minutes to complete this survey which will help guide our focus for the future.
Share Your Story
If you would like to share your story on how the 4-Week Challenge has helped you, please let us know!