2015 area iv fall challenge overview

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 [email protected] to

request your own fall challenge packet today!

mailto:[email protected]

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 [email protected]. 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.

mailto:[email protected]

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


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


Within a week walk for 30min 3 times a week with a friend/spouse


Within a week average 20min/per day of walking for 5 days


Create a 3 day healthy meal plan and succeed in following through

*Report with Meal Plan Food Log Sheet

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



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





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



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)





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

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)



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)





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

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)

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)

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

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

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)

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

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Meal

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)

2015 area iv fall challenge overview

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