Custer County “Ralkers”
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A group to encourage movement and wellness in our community.
✉ New Month New Challenge ✉
Set a realistic goal, make sure it’s a SMART one! Also, the goal is to do it every day of April we have left.
S-Specific
M-measurable
A-achievable
R-relevant
T-Time bound
I’ll post a tracker in the comments asap. Feel free to share it daily or a few times this month on socials and tag CCR ❤ for accountability. At the end of the month, submit the days completed. Example: 1/28, 15/28, 28/28
EXAMPLES of goals:
- 10 minutes outside daily walking, jumping on a trampoline, or doing something active.
-One serving of fruit or veggie daily
-No socials 1 hour before bed
-Read 10 pages a day
-Drink 8 oz of water before coffee daily
Share your goal in the comments!
03/24/2025
💕💕Shoe info below💕💕
I shared some information today about some good quality shoes as I’ve done a lot of research. Our local athletic store in BB has some great options and usually some sort of discount.
This is information I shared and is just opinion with some facts but remember only one person’s experience.
Hokas are one of the heavier ones I tried.
Brooks:
is going to be some of the squishiest and cushion. The ghosts are great any run trainer and lots of support/stability. Glycerin will have just a little less and a brooks leviatate is less stability and a great speed work out shoes. (Either great for walking too) On cloud and brooks are great for a narrow foot. Nikes also but a more narrow toe box.
On clouds were my least favorite for running because of rocks wedging and super rocker feel but I really like them for lifestyle and walking. They seemed stiff less squishy . (I don’t run as much on my toes or forefoot ) if you have higher arches all of the above are great.
Flatter feet your going to want to look into altras, new balance (they do have a good one for narrow) or asics. Plus these all have a wider toe box.
Saucony are a good middle ground. kirvana or endorphin are highly supportive. Kirvana is like the glycerin and the endorphin like the ghost in my opinion.
You can go to certain running stores and get a scan if you don’t know the details of your feet. I can give you more specific details about good nike or new balance and other brand styles if you tell me what you’re looking for and you can drop any questions below.
03/05/2025
☘️ March is here!!! ☀️
Here is a new challenge…follow the path in order. You can not go out of order. Some tasks get a littlele harder at the end.
I will try to print some of the game boards. If you have a suggestion of where you might like to pick one up, drop a commentnt below.
As always like, share or comment below.
Order of operations.
1. Set a March goal and share it below.
2. Complete any squat variation - 3 sets of 10
3. 20 minute walk or run with a buddy
4. 10 minutes of core 2x in one week
5. Share a picture (in Ralkers group or tag us on your post) of a food or drink that brings you joy
6. Walk or run a mile 3X in a week
7. Push-ups (modify as needed) 3 sets of 10
8. Walk or run 2+ miles 3X in 1 week
9. 10 minutes of yoga or stretching
10. 30 minutes of movement- 4 x in 1 week
11. 10 minutes of yoga or stretching before 8 am
12. Walk or run 3+ miles 2x in one week
Submit February bingo points below!
02/25/2025
Join Custer County Ralkers!
Join the page by following to see monthly challenges! The more the merrier and feel free to cheer one another on or share your successes.
Once you following share this post to be entered for a small gift away.
Type done in comments once you share. 💕
02/23/2025
Bonus entry for February: plan your week.
Plan what you need most….
Exercise, meals (pre-plan that protein), mental health tasks (journal,devotional, meditation, stretching or yoga, read outside in the sunshine), plan intentional time with spouse/significant other or kids
Pick something and share in comments !
02/23/2025
Yesterday felt amazing!! How are you liking the bingo challenge??
What should we do for March? Another one? A themed one?
Join in on this months challenege and get entries for the prize drawing by doing what you can with the last bit of this month!
02/17/2025
Entries:
1 bingo - 1 entry
2 bingos - 2 entries
3 bingos - 3 entries
Blackout - 10 entries
I will do this but I have no teams and this should start Saturday.
Otherwise I can do a bingo sheet for the last two weeks instead.
I’ll also try to get December and January names drawn for prizes.
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Broken Bow, NE
68822