super summer challenge: how it works + printables

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I am so happy that you guys are stoked about the Super Summer challenge (hashtag: #SuperSummer)! Now that you’re all pumped to make your summer healthy and happy, it’s time to share the down and dirty details of how this is going to go down. Coach Krissie and I want this challenge to be accessible to all ages, weights, fitness levels, so it’s totally customizable. Let’s get started!


me 13.1 race bib feet shoes

We’re going to focus on two areas this summer—mind and body. For both of those categories, each participant will have a list of associated tasks and point levels (you can make your own, customized list or use mine or a combo of the two). The easier the task is for you to complete, the lower the point reward for it.

Here are some sample tasks from my lists:

Body Points:

  • Do a plank—10 points
  • Walk 10,000 steps in a day—25 points
  • Hit 50 grams of fiber in a day—50 points
  • Take a ZUMBA class—100 points
  • Have a meatless meal week—500 points

Mind Points:

  • Drink a cup of coffee or tea—10 points
  • Send a letter to an old friend—25 points
  • Take a bubble bath—50 points
  • Do a craft project—75 points
  • Have an at-home spa day—500 points

Like I said, these are items from my list. Below, you’ll find my list, but also a blank printable for you to create your own tasks. It should be customized for you and your challenges. For some folks, running a 5K is nothing and shouldn’t be worth a ton of points, for others, it should be worth the most. Make it challenging, but make it fit your own strengths and weaknesses.

There are, of course, items that overlap and fit on both lists—tasks that are good for both your mind and your body. Those items are worth double! If you complete one of those (one of mine is getting 50 points for going on a hike) then those points going on both of your tallys. Woohoo! Double reward.


kale salad

The formal challenge will go from June 1, 2013 to August 31,2013. However, the printables and format will work any time of year, and you are free to print and participate when it works best for you.

The Goal

me hike tree blazes

Have a healthy and happy summer! But more specifically, the goal is to rack up 10,000 Mind Points and 10,000 Body Points by August 31st. You can complete each task as many times as you like over the summer and complete them in any combo to hit your goal. If you want, you are free to tweak this goal level to make the challenge easier or more difficult to accomplish.

The Reward

food prep

Alright, you know a challenge isn’t a challenge without some big juicy reward, right? Well, I’ll do you even one better—this challenge has two big juicy rewards! Because this is a long-term challenge, I encourage you to set two rewards for yourself—one at the halfway point (5,000 points) and one at the challenge completion (10,000 points). There are spots on the printable for you to write out your reward. I’ll talk more about the rewards I’ve chosen for myself when we officially kick off the challenge on June 1st. They’re exciting! Make sure you’re thinking big, this challenge is a big commitment and you need to reward yourself handsomely for completion.

Peer Accountability

5k Run Crowd

One fun (and free!) added aspect that Coach Krissie and I are offering with this challenge—peer accountability. You can opt in to be included in a list of accountability partners. We have a Google Spreadsheet that lists your name, your location, your preferred method of contact (Twitter, Facebook, email, etc.), plus a list of your major goals for this challenge (get more active, eat more veggies, drink water, relax more often, etc.).

Have a few extra minutes? Just pop into the spreadsheet and send an encouraging message to one of your fellow challenge participants. Coach Krissie and I will be participating and sending encouraging messages throughout the challenge. Who knows, you might find a new friend!


Signing up for peer accountability isn’t required for participation in the challenge, but we think it’s going to be a really fun way to help each other out. Remember: this spreadsheet is open to anyone who has this link so don’t place any info that you wouldn’t want out there on the internet (like, uh, your address or your social security number or the location of your life savings…).

Work with Coach Krissie


Need an additional little push to keep going throughout the challenge? Coach Krissie from Committed Coaching will be offering extended Super Summer services at 15% off her normal rate. She has two different options for you to sign up for:

Accountability Services

Coach Krissie will personally follow-up with you at intervals of your choosing (monthly, weekly or multiple times per week) about your progress with the challenge. You can Skype, text or email with Krissie to work through any issues you are having and talk about your goals. To sign up for accountability services, just click the big button below. When you fill out the form, make sure to mention “Super Summer” in the “How did you hear about Committed Coaching?” box. Then Krissie will invoice you for the discounted rate.


Discovery Sessions

Not sure if you want to work with Coach Krissie or not? She’ll also be offering a limited number of Discovery Sessions—30-minute get-to-know-you phone calls to talk over your goals, motivation style and needs. You’ll get to know Coach Krissie and how she works before you commit to extended services with her. There are limited spots available for these phone calls, and she’ll be announcing how and when to sign up for these calls only on her Twitter account. So make sure to follow @CoachKrissie and look out for the #SuperSummer hashtag.


challenge printables

Alright, now that you know how everything is going down, it’s time to share the printables! We have three printables for this challenge.

Task Lists


Like I said above, I’ve included both my lists (for both Body and Mind) and blank lists. Feel free to refer to my lists, but I encourage you to think about creating your own, customized lists to make this challenge really work for you.





To help you keep track of your daily point totals, I’ve created a blank calendar. Just fill in the calendar each month with the dates and then post it somewhere easy to see (I like the fridge) and take note of your point totals for each day.





This one isn’t necessary, but it sure is fun! I’ve created a thermometer-style tracker to help you see your progress throughout the challenge. There are also spots to include your rewards, so you’ll never forget what you’re working toward.



Ready to go?

The challenge officially kicks off on June 1st (and I’ll be posting a kick-off post to get everyone pumped and excited). But for now, get your printables printed, get your lists and charts ready, start thinking about your rewards and get signed up for accountability partners or Coach Krissie’s services, so you’re all ready to go on the 1st!

Krissie will be guest posting here next week with some expert insight on goal-setting and rewards, and then I’ll be back again on June 1st to cut the ribbon/set off the fireworks/blow the horn. Get ready, get set!

What are you thinking your two rewards will be for the challenge? Remember: think big!

Cassie is the founder and CEO of Wholefully. She's a home cook and wellness junkie with a love of all things healthy living. She lives on a small hobby farm in Southern Indiana with her husband, daughter, two dogs, two cats, and 15 chickens.

Leave a Reply

27 Responses
  1. Yay!! I’m excited for this! I DEFINITELY need a challenge to kick my ass in gear this summer.

    I honestly have no idea what my rewards will be, but I can figure something out between now and June 1 :).

  2. Kristin

    I’m very much looking forward to this challenge. It’s just what I need to kick my rear back into shape and I think the peer accountibility will really help me not give up. Starting to think about what my rewards are going to be and what type of invidualized tasks I want to personalize my list with.

  3. This sounds fun. I’ll definitely have to tweak the tasks/point values (ex: I eat out for lunch at work almost daily, so that shouldn’t be worth anything), but I am totally in.

  4. This is just the kick in the butt I need to get back on the healthy wagon and stay for the summer! Thanks for everything! Can’t wait to get started!

  5. Yay! I am so excited to take part in this challenge. I’ve got my printables downloaded and my info on the accountablity spreadsheet… now I just want to recruit some friends to do it with me. 🙂

  6. Katie C

    This is brilliant! More like a winter challenge for those of us downunder, but I think this is perfect for blowing out the winter blues! Definitely in 🙂

  7. I am so excited for this! I am going to be thinking of my goals & challenges all weekend. I LOVE your printouts they are so much fun! I love color!!

  8. I love this!!! I adore making goals and I adore making lists! This is totally up my alley. What a great thing to do over the summer. This will definitely help with motivation. Love the accountability option too! GREAT idea!

  9. I think it’s a GREAT idea and I am SO in! I love that this isn’t totally focusing on weight loss or exercise but rather it’s a POSITIVE approach to wellness. IT’s right up my alley and I am excited to do it! I love your graphics too, as always – they are just so visually pleasing! Printing the pages now and looking forward to more. I’ll be posting about it before June 1st to let my readers know about it too! Thanks Cassie!

  10. I LOVE this challenge, i think it just fits in really well with what i’m trying to accomplish right now. It’s a great way to work lots of good lifestyle choices in this summer without having some crazy strict schedule or diet i have to follow. I posted about it on my blog (Obviously linking back here to your site.) Thanks for all the awesome printables and setting up the free peer accountability.

  11. Justine

    Just printed out everything… Can’t wait to get started! I’m a newbie to your blog and I love your approach to personal wellness. Thanks for hosting this challenge!

  12. Sara

    I’m so excited about the kickoff tomorrow! I printed out everything. Even printed out a set for my mom and we are going to help hold each other accountable! My midway reward is $100 spending spree at Sephora/Ulta (which will probably take about 10 minutes to spend). My final reward is a fun shopping trip to buy fun stuff, probably from Target and whatnot. Maybe a new outfit from Old Navy or something. So excited!

  13. Tasha

    I’m a little late to the game but I could really use some accountability and balance this summer so I’m in!!

  14. Thanks for doing this Cassie! I am in DESPERATE need of some motivation right about now and this just may be the jump start I need! Can’t wait to see where I end up!

  15. Brandy R

    This sounds great! I’m a few days late, but I will be able to go back a few days and figure out my points for the weekend. I actually did many things I’m including on my points list. I’m looking forward to a healthy and happy summer. I think the accountability will keep me motivated. Thanks for the great plan and the ideas for points!

  16. Rachel

    I too am a few days late, I just found your blog via iHanna and really love what you are doing here. I am really in need of a challenge like this, to get myself out of being entirely focused on my work and think about looking after myself. I’m in Australia, so it is is a winter challenge for me, but I am really looking forward to it, and to supporting others as they go along. Thanks Cassie – I love your style!

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Hello. My name is Cassie, and I’m a healthy home cooking expert.

I'm a Certified Holistic Nutritionist, and I've been developing healthy recipes professionally for over 15 years. Food is my love language, and my kitchen tips and nourishing recipes are my love letter to you!

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