We all know movement matters
But modern life makes it easy to delay
The reason are real
Work, kids, exhaustion, urgency, winter, stress, “I’ll start next week”, when “x” is finished. But…
The hidden cost is gradual
Over time…loss of strength, reduced mobility, declining energy, increased disease risk, and muscle mass decreasing year after year.
Science is incredibly clear
Just 150 minutes of moderate movement per week, plus 2–3 resistance-based sessions, dramatically improves long-term health outcomes.
Regular exercise is linked to
- A 20–30% reduction in all-cause mortality!
- Some studies even quote it cuts the risk of dying [early] by half, especially if they are regularly active over many years.“
- Lower risk of cardiovascular disease and cancer
- Better mental health and cognitive function
- Improved mobility and independence as we age
- Longer health span, not just lifespan
Yet over one-third of adults aren’t meeting movement guidelines
The Winter Ritual Challenge is about your values around exercise and moving, changing your attitude from ‘I have to’, to this is part of “Who I am.’ Gently, consistently, sustainably.
Not through extremes.
Through a chance in our values around moving our bodies.
Through habit, values and ritual
THIS WINTER, BUILD RITUALS THAT SUPPORT YOUR LIFE
Like your future depends on it
The Winter Ritual / A 6-week challenge
Focused on strength, consistency and sustainable movement habits. Our goal is to build a regular movement and exercise habit that meets the minimum exercise guidelines. There’s additional benefits in adding more, but the main purpose is that we create a habit in our life of movement that is essential, like brushng our teeth and getting enough sleep.
As well as the long term goals, the Winter Ritual Challenge will help you feel better through winter and beyond.
Starts May Monday 25th
WHAT TO EXPECT
- Complete your goal of 2, 3 or 4 classes per week
- Build consistency with your regular commitment
- Take part in weekly mini challenges that involve simple habits that support your overall wellbeing
- Receive accountability and community
- Stay motivated alongside your ONFORM community
- Track your progress with our Weekly Ritual Trackers and create awareness around your movement rituals
- Receive Education and Support
- Learn why strength and mobility matter long term
THIS CHALLENGE IS FOR YOU IF…
- You struggle with consistency during winter
- You want movement to become part of your lifestyle
- Your exercise has dropped off recently
- You know you feel better when you move regularly
- You want to build strength sustainably
- You’re tired of all-or-nothing fitness
- You want accountability without pressure
- You want to prioritise your health long-term
THIS ISN’T ABOUT MOTIVATION
Motivation comes and goes.
Your habits, and rituals are what carry us through busy seasons, stressful weeks and winter mornings.
The goal isn’t perfection.
The goal is becoming someone who consistently cares for themselves through movement.
Like brushing your teeth.
Like drinking water.
Like sleep.
Not optional.
Foundational.
HOW THE CHALLENGE WORKS
Register + set your movement goal
We’ll set you up with our beautiful challenge trackers, and registered to get into the draw at the end!
WEEKS 1–6
Attend 2–4 classes weekly.
EACH WEEK
Complete simple bonus movement rituals
TRACK PROGRESS
Use your challenge tracker in-app or printed
FINISH STRONG
Celebrate consistency, not perfection with an ONFORM community walk on Saturday July 4.
choose your goal
your future self will thank you for starting now
The American College of Sport Medicine (ACSM) 2025 guidelines for adults 18-64 to do at least 150 minutes of moderate exercise per week, and at least 2-3 muscles strengthening sessions, on at least 2-3 days a week, to a moderate or greater intensity involving all the major muscle groups.
2 Classes a week
👍
You should aim to do strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week.
We’ll be including daily movement challenges for you to do at home. Optional but a great way to get moving!
3 Classes a week
💪
For additional benefits, including an extra muscle strengthening at moderate or greater intensity can provide additional benefits.
We’ll be including daily movement challenges for you to do at home. Optional but a great way to get moving!
4 Classes a week
👊
If you have already been doing 2-3 classes a week, increasing your activity with a extra class is a fantastic way of continuing to lift your activity levels and the volume of reps you’re completing each week.
We’ll be including daily movement challenges for you to do at home. Optional but a great way to get moving!
Get Your Ritual Class Pack
If you already have a Membership:
BRONZE MEMBERS
To join the challenge: For a twice a week goal: purchase a Bronze 8 Class Top Up Pack ($27 per class) Purchase here >>
SILVER MEMBERS
You are already on 2 classes a week – so sign up to enter the challenge.
For a three times a week goal purchase a Silver 6 Class Top Up Pack. ($25 per class) Purchase Here >>
GOLD MEMBERS
You are already on 3 classes a week – so sign up to the challenge.
For four times a week goal purchase a Gold 6 Class Top Up Pack ($24 per class) Purchase here >
If you use a concession card:
Buy a Ritual Challenge Pack at a discounted rate:
Ritual 12 Pack – $27 per class – For 2 Classes a Week – Buy Here
Ritual 18 Pack – $25 per class – For 3 Classes a Week – Buy Here
Ritual 24 Pack – $24 per class – For 4 Classes a Week – Buy Here
We’ll pause any existing concession cards while the retreat challenge is on, and extend by an additional 6 weeks when the challenge ends.
For all our Ritual Class Packs, we’ve given you 8 weeks expiry – so if you don’t quite complete your goal you have an extra 2 weeks to use.
Check out our FAQ for questions – or email us here if you have one.
FAQ
When does the Challenge start and run for?
This 6 week challenge starts on Monday May 25th and completes on July 5th.
Do I need a special Ritual class pack?
If you don’t haveone – yes!
If you have a reacurring membership – you might need a top up pack, depending on your goal of classes.
We’ve got a special price on this challenge so its a great time to set yourself a goal and go for it.
Which Ritual Pack should I buy?
Follow this guide…
If you already have a Membership:
BRONZE MEMBERS
For a twice a week goal: purchase a Bronze 8 Class Top Up Pack ($27 per class) Purchase here >>
SILVER MEMBERS
You are already on 2 classes a week – so sign up to enter the challenge.
For a three times a week goal purchase a Silver 6 Class Top Up Pack. ($25 per class) Purchase Here >>
GOLD MEMBERS
You are already on 3 classes a week – so sign up to the challenge.
For four times a week goal purchase a Gold 6 Class Top Up Pack ($24 per class) Purchase here >
If you use a concession card:
Buy a Ritual Challenge Pack at a discounted rate:
Ritual 12 Pack – $27 per class – For 2 Classes a Week – Buy Here
Ritual 18 Pack – $25 per class – For 3 Classes a Week – Buy Here
Ritual 24 Pack – $24 per class – For 4 Classes a Week – Buy Here
We’ll pause any existing concession cards while the retreat challenge is on, and extend by an additional 6 weeks when the challenge ends.
For all our Ritual Class Packs, we’ve given you 8 weeks expiry – so if you don’t quite complete your goal you have an extra 2 weeks to use.
Check out our FAQ for questions – or email us here if you have one.
How do I track my classes?
You’ll receive your Winter Ritual Tracker, to give you visual satisfaction and stack your wins voer the course of the challenge.
What if I miss a week?
This challenge is about consistency over perfection. Don’t be hard on yourself. You can complete your classes anytime during the 6 weeks – so just add them in the following week. Maybe with a restore class or even try a Stability chair class. Just be kind to yourself and choose to move!
Can I do more than 3 classes?
Absolutely — but the focus is sustainable habits. As movement become part of who you are, you’ll have seasons and times when you can step things up, and maybe this challenge is one of those times.
Do I need to complete every mini challenge?
No. They’re designed to support your overall wellbeing. Do what you are lead towards, it’s ok to leave the ones that don’t speak to you.
Is there a prize?
The real reward is creating habits that support your long-term health — but yes, there is a Prize Draw at the end!
We’ll put all our Ritual Trackers into the draw and the winner will win:
$100 ONFORM Credit
1:1 Personal Pilates Session on our beautiful studio equipment
And a ntreat pack including:
Moveactive Socks
Moveactive Towel
Reformer Mat
How do i join the Ritual Challenge?
It’s easy…
Sign up by emailing us now – rebecca@onformphysio.co.nz.
Tell us your goal and get set for your challenge pack!
Take advantage of our discounted challenge packs to do your extra classes