This guidebook instructs users of the Keys to the Heart Wellbeing toolkit.

2. Long ago the Heart Gate keys of
Riostela were scattered after a daring
battle with Zalaph the dark warlock.
The Great Mages were able to imprison
him with their combined magic, keeping the
kindgom safe for many years.
However... soon the purple moon will rise,
giving him the strength to escape. The gate
must be secured again or it is only a matter
of time until he brings his cloud of darkness
over the kingdom.
That is why we need you, brave Adventurer.
Your quest is to find the scattered keys to
assemble the ultimate Riostela Heart Guardian
Key and strengthen the gate to save the
kingdom for another century.
1
Guidebook Index
Story of Riostela
Toolkit Contents &
Instructions
Weekly Challenges
Adventure Memories log
2
1
3-5
6-21
23

3. Toolkit Contents
Toolkit Contents
& Instructions
& Instructions
Welcome, brave Adventurer! So you have risen to the task of
collecting the Keys of Riostela. However, before you begin, I
must instruct you on your quest.
In this toolkit you will find:
1x Adventurer’s Key on ribbon
18x Daily Exercise Cards
8x Recipe Cards
1x Kingdom Map
1x Surprise Pouch- marked with a “?” (no peeping)
1x Mystey item in tissue paper (I see you)
4x Mystery Pouches- Numbered (open only when instructed)
1x Adventurer’s Guidebook (that’s me!)
- 1x story
- 1x Toolkit Contents & Instructions
- 15x Weekly Challenges
- Adventure Memories Section
1x Post Quest Letter
3
Adventurer’s Key
Adventurer’s Key
This is the first key of your journey,
granted only to those who are worthy.
Look after it, and the ribbon attached...
You may need it.
Tool Use Frequency
Daily
Weekly
Once/As needed
4
Daily Exercise Cards
Daily Exercise Cards
Every day throughout the 100 days (roughly 15 weeks) of this
challenge, shuffle your deck of cards and blind pick 3 to do.
These fun, themed exercises will get you moving and are great
for adventurer training!
Kingdom Map
Kingdom Map
Let this map of our beautiful kingdom visually guide you
throughout the locations of our journey.
Weekly Challenges
Weekly Challenges
Every week, complete the corresponding weekly challenge to
explore your environment and discover new places and ways to
get active.
When you have completed
the challenges every week,
tick the check box.

4. Mystery Pouch
Mystery Pouch
Keep an eye on the weekly challenges and when
instructed, open the corresponding mystery pouch.
They have a number on them matching the week.
Surprise Pouch
Surprise Pouch
Follow the weekly challenges to know when it is time
to open this pouch. You may be surprised at what you
might find...
Recipes
Recipes
Every Adventurer needs their fuel! I have provided
you with some healthy and tasty themed recipes for
breakfast, lunch/dinner, and snacks so you can face
your challenges with strength.
5
Weekly
Challenges
6

5. Week 1- The Night Candle Inn
Week 1- The Night Candle Inn
Your Challenge:
Your Challenge:
You hear of whispers that Zalaph the Wicked is coming
back and only the Riostela Heart Guardian Key can stop
him. The Great Mages are looking for brave adventurers
to find the keys.
Hmm, you stumbled across an interesting looking key
recently. You wonder if it means something..?
(You have obtained the Adventurer’s Key)
(You have obtained the Adventurer’s Key)
If participating with a kid/kids, locate a
child friendly pub or dining establishment
near to you and walk to it. Enjoy a meal
fit for an adventurer and celebrate the
start of your journey!
7
Week 2- Adventurers common
Week 2- Adventurers common
Your Challenge:
Your Challenge:
This bustling courtyard and marketplace is where
adventurers go to find their missions and tools.
Adventurers Wanted Poster
Adventurers Wanted Poster
(pick a day in the week)
1- Walk/jog/cycle to a park near you.
2- Find a big concrete space, and using the
chalk provided, have your fellow adventurer
make an outline of your silhoute on the
ground using the chalk provided.
3- Then decorate and write your
adventurer skills and goals for this quest!
(Optional: Take pictures, print them out
and stick them in the Adventure Memories
8

6. Week 3- Riostela Pond
Week 3- Riostela Pond
The magical star shaped pond is where many adventurers go to
increase their strength, you have now received 3 go back marbles
3 go back marbles.
Find them in the surprise pouch
in the surprise pouch.
These allow you to go back in time and complete a daily exercise
selection if you miss it.
(You get 3 passes for missed exercise days)
Your Challenge:
Your Challenge:
1- If there is a pond near you that allows
you to feed the birds, bring some bread
and feed them.
2- Go for a swim for a minimum of 30
minutes if the option is available to you.
3- do 10 star jumps every day in honour
of the star shaped Riostela Pond.
9
Week 4- Adventurers common
Week 4- Adventurers common
A bustling a courtyard and marketplace where
adventurers go to find their missions and rent or
buy tools.
Week 4- Insula Forest
Week 4- Insula Forest
This forest gradually gets thicker and darker as you go
through it. Few make it out with their sanity intact. Stay
strong Adventurer, and let your inner light guide you!
Your Challenge:
Your Challenge:
Go for a walk in a forest or field near
you and make a note of any interesting
plants and creatures you find.
(Optional: Take pictures, print them
out and stick them in the Adventure
Memories Section!)
10

7. Week 5- Squibble’s Territory
Week 5- Squibble’s Territory
You must please the Squibble, ruler of the forest to pass into
the next realm. (On the last day of the week open Pouch 2)
(On the last day of the week open Pouch 2)
You must present a gift to Squibble the
Mighty Butterpillar. Return to the forest
or field and collect these four items.
1: A cool stick
2: a rock resembling a heart
3: a lovely leaf
4: a flower
The more carefully you choose these
items, the happier Squibble will be. Take
time in the nature and really be aware of
your surroundings.
(When collected, place in the toolkit box)
Your Challenge:
Your Challenge:
11
Week 6- The Lava Lakes
Week 6- The Lava Lakes
These lakes are full of dangerous, bubbling lava. Watch
your step, or you might end up burnt to a crisp!
Pick a day in the week, for 10 minutes the floor is
now lava!! Navigate your surroundings as if you
are crossing the lava lakes.
Your Challenge:
Your Challenge:
12

8. Week 7- Kelra Mountains
Week 7- Kelra Mountains
You have journeyed far, adventurer! Maintain
your strength and keep persevering. Make the
journey up these hallowed mountains to find the
treasure that awaits you.
Do 5 mountain climbers every day for the week.
Work hard to reach the top of that mountain!
(Enter plank position on the floor and bring your
knees to your chest in turns, 5 times)
Your Challenge:
Your Challenge:
13
day 1 day 2 day 3
day 4 day 5 day 6
day 7
Week 8- Floatia Kingdom
Week 8- Floatia Kingdom
You have reached the cloud kingdom of Floatia, The
place where the third key of your journey is kept.
(On the last day of the week open pouch 3)
(On the last day of the week open pouch 3)
You have reached the clouds. At least 3 days
this week, take a mindful 5 minutes being
present with your breath. Close your eyes
and breathe in... and out... Play some calming
music if that helps.
Your Challenge:
Your Challenge:
14
day 1 day 2 day 3

9. Week 9- Shroomton
Week 9- Shroomton
In this quirky town all of nature is larger than
life. Make your way through the grass and
greenery and watch out for giant crickets!
Every morning of the week,
reach your hands up to the sky
and stretch as if you are as
tall as a blade of grass.
Your Challenge:
Your Challenge:
15
day 1 day 2 day 3
day 4 day 5 day 6
day 7
Week 10- Lily Swamp
Week 10- Lily Swamp
This swamp may look serene, but one wrong
move and the lily roots could come out of the
water and get a hold of you! Carefully and quietly
jump the giant lily pads to your next location.
Pick a day in the week, jump and tiptoe around as
quietly as possible for 5 minutes.
Your Challenge:
Your Challenge:
16

10. Week 11- Fernando the Frog
Week 11- Fernando the Frog
Fernando is the guardian of Shroomton and you must
give him a gift to leave. You entertain him with your
traditional frog dance and recieve the fourth key.
(On the last day of the week open pouch 4)
(On the last day of the week open pouch 4)
Pick a day in the week, you
must now be frogs for 10
minutes.
(Extra: Create a frog dance
for Fernando)
Your Challenge:
Your Challenge:
17
Week 12- The Wall of Kwarelm
Week 12- The Wall of Kwarelm
This is an incredibly tall wall that doesn’t let just
anyone past. It is too high to climb and too strong
to knock down. Prove your strong heart and let your
true intentions lead the way through this obstacle.
10 mountain climbers every day for the
week. Wow that wall is tall!
Your Challenge:
Your Challenge:
18
day 1 day 2 day 3
day 4 day 5 day 6
day 7

11. Week 13- The Sandy Seas
Week 13- The Sandy Seas
This ocean of sand’s movement is
unpredictable. The only way to make it
through is to ride the waves, so grab a
board or a plank of wood and get surfing!
Pick a day in the week, roll and twirl
on the floor like snakes for 5 minutes.
The sands will never sense you.
Your Challenge:
Your Challenge:
19
Week 14- Wolvern Cavern
Week 14- Wolvern Cavern
This mysterious cavern on the edge of Riostela has yet to
be fully explored. Is it as scary as it seems? Or are there
unexpected wonders waiting to be found? A key for example...?
(On the last day of the week open pouch 5)
(On the last day of the week open pouch 5)
Cave Runners
Cave Runners
(a 2-person minimum game, pick a
day in the week
1- The other player/s makes a
shape with their body that the
“Cave Runner” can fit through.
2- That person/s making the
shape is the cave.
3- Set a 30 second timer and
see how many times you can go
through the other person/s shape.
4- Whoever has the most “times
through the cave” wins!
Your Challenge:
Your Challenge:
20

12. Week 15- Heart Gate Island
Week 15- Heart Gate Island
The final destination of this quest. Well done
Adventurer! The Great Mages have awaited
your arrival and need all of the keys you have
collected to form the Ultimate Heart Gate Key!
(Unwrap the secret item wrapped in tissue paper)
(Unwrap the secret item wrapped in tissue paper)
Every day of the week, jog on the spot for 1
minute. You have made it to the Heart Gate!
Congratulations for completing this challenge,
brave Adventurer! It has been over 100 days
since you began this quest, and I hope it
helped you to get moving more and have fun
whilst doing it. Open the post quest letter
now for a special message...
Your Challenge:
Your Challenge:
21

13. Adventure
Memories
Use this section of the
Adventurer’s Guidebook to
paste photos, artefacts or
any interesting memories
from your journey
23