2015 Area IV
Fall Challenge
Partake in the 2015 Area IV Fall Challenge and complete
various tasks to become among the firs...
2015 Fall Challenge
Rules of Engagement
1. It is highly recommended that you check with a physician before starting this o...
Events and Corresponding Tracking/Reporting:
Easy (25Meters)
Record the amount of soda you drink in one day + sugar consum...
Easy (25meters)
Call a family member you haven’t heard from in a while and catch up
*Report simply by emailing who you tal...
Easy (25meters)
Create a list of 4 bad habits you want to beak
*Report by emailing/turning in a list of a few bad habits y...
Easy (25meters)
Look up local gyms/exercise classes
*Report by emailing/turning in a few descriptions of exercise classes/...
Sunday
Soda
Consumed
# _____
Soda sugar
____g_
Monday
Soda
Consumed
# _____
Soda sugar
____g_
Tuesday
Soda
Consumed
# ____...
Food Log
Breakfast Breakfast Breakfast
Lunch Lunch Lunch
Dinner Dinner Dinner
Snacks Snacks Snacks
 Challenge 1: Log your...
Meal Plan Food Log
Breakfast Breakfast Breakfast
Lunch Lunch Lunch
Dinner Dinner Dinner
Snacks Snacks Snacks
 Challenge: ...
Sunday
Walk Time
Min
Walk with a
Friend?
Y/N
Monday
Walk Time
Min
Walk with a
Friend?
Y/N
Tuesday
Walk Time
Min
Walk with ...
Sunday
Water
Consumed
OZ
Monday
Water
Consumed
OZ
Tuesday
Water
Consumed
OZ
Wednesday
Water
Consumed
OZ
Thursday
Water
Con...
Monday
Have you
eaten Fast
food?
Tuesday
Have you
eaten Fast
food?
Wednesday
Have you
eaten Fast
food?
Thursday
Have you
e...
Monday Tuesday Wednesday Thursday Friday Saturday SundayMeal
Breakfast
Fruit
Vegetable
Lunch
Fruit
Vegetable
Dinner
Fruit
...
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2015 Area IV Fall Challenge Overview

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2015 Area IV Fall Challenge Overview

  1. 1. 2015 Area IV Fall Challenge Partake in the 2015 Area IV Fall Challenge and complete various tasks to become among the first participants to make it around the Area IV circuit! Let’s get it started by e-mailing phall@areaivagency.org to request your own fall challenge packet today!
  2. 2. 2015 Fall Challenge Rules of Engagement 1. It is highly recommended that you check with a physician before starting this or any wellness program. 2. The overall layout of the challenge is a 400m circuit, and your goal is to make your way around the circuit as many times as possible by completing tasks that are assigned a number of meters. An example is drinking 8 glasses of water in one day which allows you to advance “25 meters.” 3. The events are divided into four groups by pictures ( , ). The order of these pictures is the way you will travel around the circuit. There are a few things you need to know about these four groups/stations of events when you first start.  You may only do the events of the station you currently start at ( ). However, when you get enough meters (100m) to travel to the next station ( ) a whole new set of activates will be added to your options of ways to gain “meters” to make it around the circuit. Once you make it around the circuit (400m) the same procedure starts all over again.  The stations are split up into 3 tiers (easy, medium and hard). The easy tier is worth 25meters per event, medium tier is worth 50meters per event, and the hard tier is worth 100meters per event.  Many tiers line up on challenges, so if you attempt a hard challenge and do not succeed it is likely that you have completed a medium or easy challenge in the process.  Many challenges can be repeated, BUT only after you have started a new lap on the circuit (every 400m). 4. When/Who to report completed events to:  Reporting completion of events must be done only once you have advanced to the next station on the circuit (100Meters).  Once you have obtained at least a 100Meters all events/challenges completed must be handed to Pattie Hall or emailed to her at phall@areaivagency.org. The email/hand ins should contain 3 things, and they are the event[s] you have completed, total distance you have accumulated due to completing the event[s] and the corresponding ways to report the task[s] proving you have completed the it.  An excel sheet is attached to help you keep track of the distance you have traveled.
  3. 3. Events and Corresponding Tracking/Reporting: Easy (25Meters) Record the amount of soda you drink in one day + sugar consumed due to soda *Report with Soda Sheet Log food intake for 1 day *Report with Food Log Sheet Drink 64oz (8 cups) of water in 1 day *Report with Water Log Add up the amount of sugar consumed in a day *Keep track/report daily grams of sugar and in addition report 3 things that contributed to your sugar total Read a health research article that applies to some aspect that interests you *Report title of article and 2-4 sentence summary Medium (50Meters) Give up soda for 3 days *Report with Soda Sheet Log food intake for 3 days *Report with Food Log Sheet Drink 64oz (8 cups) of water for 5 consecutive days * Report with Water Log Walk 20 minutes 3 times in a week *Report with Walk Sheet Hard (100Meters) Give up soda for 6 days *Report with Soda Sheet Within a week walk for 30min 3 times a week with a friend/spouse *Report with Walk Sheet Within a week average 20min/per day of walking for 5 days *Report with Walk Sheet Create a 3 day healthy meal plan and succeed in following through *Report with Meal Plan Food Log Sheet
  4. 4. Easy (25meters) Call a family member you haven’t heard from in a while and catch up *Report simply by emailing who you talked to Look up 5 cons to life longevity when you are not physically active *Report by emailing/turning in a list of the 5 cons Read a book *Report by emailing/turning in a short summary of the book you have read Download the free app ShopWell (Phone or tablet) and use the app to scan the barcode of 3 things you love to eat/drink, this app will rate how healthy these items are on a scale of 1-10 *Report by turning in/emailing a list of the 3 foods and/or drinks along with scan score (1-10) Medium (50Meters) Give up fast food for 3 days *Report by using the Fasting Fast Food log Rearrange your living room or bedroom *Report by emailing/ turning in a list of a few things you have rearranged Walk 20 minutes 3 times in a week *Report with Walk Sheet Use the app ShopWell to find 3 healthy things in your house rated 7 or higher *Report by sending a list of the 3 healthy foods and/or drinks along with score Hard (100Meters) Give up fast food for a week *Report by using the Fasting Fast Food log Within a week average 20min/per day of walking for 5 days *Report with Walk Sheet Within a week walk for 30min 3 times a week with a friend/spouse *Report with Walk Sheet
  5. 5. Easy (25meters) Create a list of 4 bad habits you want to beak *Report by emailing/turning in a list of a few bad habits you want to quit Eat fruits and Vegetables for 2 out of 3 meals for 2 days *Report with Veg/Fruit Calendar Create a list of 5 reasons why you should quit smoking *Report by emailing/turning in the list of 5 reasons Medium (50meters) Eat Fruits and Vegetables for 2 out of 3 meals for 4 days *Report with Veg/Fruit Calendar Walk 20 minutes 3 times in a week *Report with Walk Sheet Give your house/apartment a nice fall cleaning *Report by bragging/emailing how clean your pad is Choose a partner to hold you accountable for quitting smoking *Report by having your partner Email Pattie Hard (100meters) Within a week walk for 30min 3 times a week with a friend/spouse *Report with Walk Sheet Within a week average 20min/per day of walking for 5 days *Report with Walk Sheet Eat Fruits and Vegetables for 2 out of 3 meals for a week Quit smoking for a week (200meters!) *Report with partner emailing Pattie or emailing Pattie yourself with a 2-3 sentence summary of how the quitting process is going
  6. 6. Easy (25meters) Look up local gyms/exercise classes *Report by emailing/turning in a few descriptions of exercise classes/gyms Sit on a physio ball instead of a chair for the day *Report by having Pattie see the physio ball or emailing her Set 2-3 health goals you want to obtain before the year is over *Report by emailing/turning in your 2-3 health goals List 4 things you could do to lose a few pounds *Report by emailing/turning in your list of things that promote weight loss Plan a 3 day workout schedule (anything that gets you active) *Report by emailing/turning in the layout of your 3 day workout schedule Medium (50meters) Walk 20 minutes 3 times in a week *Report with Walk Sheet Look up prices/call about membership at gym *Report by emailing/turning in prices of gym memberships in your local area Post your future health goals where you will always see it *Report by having Pattie see it our sending a picture Via Email Compare your daily physical activity to the recommended PA stated by the CDC *Report by emailing/turning in a comparison of the two and 2-3 sentences on your opinion of the evaluation Hard (100meters) Within a week walk for 30min 3 times a week with a friend/spouse *Report with Walk Sheet Within a week average 20min/per day of walking for 5 days *Report with Walk Sheet Sign up for a future 5K walk/run event *Report with conformation email/material Attend a gym/exercise class 2 times in a week *Report with a small paragraph summary for both days at the class/gym
  7. 7. Sunday Soda Consumed # _____ Soda sugar ____g_ Monday Soda Consumed # _____ Soda sugar ____g_ Tuesday Soda Consumed # _____ Soda sugar ____g_ Wednesday Soda Consumed # _____ Soda sugar ____g_ Thursday Soda Consumed # _____ Soda sugar ____g_ Friday Soda Consumed # _____ Soda sugar ____g_ Saturday Soda Consumed # _____ Soda sugar ____g_ Soda Challenge Sheet  Challenge 1: Record the amount of soda you drink in one day + sugar consumed due to those sodas (25meters)  Challenge 2: Give up Soda for 3 days (50meters)  Challenge 3: Give up soda for 6 days (100 meters)
  8. 8. Food Log Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Snacks Snacks Snacks  Challenge 1: Log your food intake for one day (25meters)  Challenge 2: Log your food intake for three days (50meters)
  9. 9. Meal Plan Food Log Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Snacks Snacks Snacks  Challenge: Create a 3 day meal plan and succeed in following through with it (100meters) *Turning this report in states that I have followed through with my 3 day meal plan
  10. 10. Sunday Walk Time Min Walk with a Friend? Y/N Monday Walk Time Min Walk with a Friend? Y/N Tuesday Walk Time Min Walk with a Friend? Y/N Wednesday Walk Time Min Walk with a Friend? Y/N Thursday Walk Time Min Walk with a Friend? Y/N Friday Walk Time Min Walk with a Friend? Y/N Saturday Walk Time Min Walk with a Friend? Y/N Walk Log  Challenge: Walk 20 minutes 3 times in a week (50meters)  Challenge: Within a week average 20min/per day for 5 days (100meters)  Challenge: Within a week walk for 30min 3 times with a friend/spouse (100meters) Daily Average Min/Per day
  11. 11. Sunday Water Consumed OZ Monday Water Consumed OZ Tuesday Water Consumed OZ Wednesday Water Consumed OZ Thursday Water Consumed OZ Friday Water Consumed OZ Saturday Water Consumed OZ  Challenge 1: Drink 64oz (8 cups) of water in one day (25meters)  Challenge 2: Drink 64oz (8 cups) of water for 5 consecutive days 16oz (2cups)
  12. 12. Monday Have you eaten Fast food? Tuesday Have you eaten Fast food? Wednesday Have you eaten Fast food? Thursday Have you eaten Fast food? Friday Have you eaten Fast food? Saturday Have you eaten Fast food? Sunday Have you eaten Fast food?  Give up fast food for 3 days consecutively (25 meters)  Give up fast food for a week (100meters) * Please do not partake unless you have the habit of eating FF at least once a week Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No
  13. 13. Monday Tuesday Wednesday Thursday Friday Saturday SundayMeal Breakfast Fruit Vegetable Lunch Fruit Vegetable Dinner Fruit Vegetable Fruit/Vegetable Calendar  Eat Fruits and Vegetables for 2 out of 3 meals for 2 days (25meters)  Eat Fruits and Vegetables for 2 out of 3 meals for 4 days (50meters)  Eat Fruits and Vegetables for 2 out of 3 meals for a week (100meters)

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