Goal:  to assist participants to add exercise to their daily routine every day

1.            Practice will be divided into teams by location.

2.            Each team will determine weekly goals.

a.       Goals will be small steps that will add exercise opportunities

b.       Goals can also improve health of participants

c.       Suggested opportunities for better health

                                                              i.      Cut the grass(not riding)

                                                            ii.      Park far away and walk to store

                                                          iii.      Do crunches and other exercises during commercials

                                                          iv.      Walk around the block or to visit a neighbor

                                                            v.      Active gardening

                                                          vi.      Walk 2000 steps daily

                                                        vii.      Vacuum entire house

                                                      viii.      Do 15 minutes of chair exercises at your desk

                                                          ix.      Play actively with child/grandchild

                                                            x.      Swim

                                                          xi.      Run

                                                        xii.      Bike

                                                      xiii.      Eat a healthier diet

3.         During the 6 weeks group activities will be organized to provide information on health related topics and to create camaraderie among the participants

4.            Participants will celebrate after 6 weeks with a 3 mile walk on the Third Creek Greenway, beginning and ending at Tyson Park.  Afterward the group  will have a picnic breakfast with their families. 

Program will organize one 6 week session per quarter, increasing intensity slightly each quarter for continuing participants.

Session I will be at no cost to participants.  Future sessions will have a small cost.

1. Print and sign the Wellness Challenge contract
2. Print and complete the Wellness Challenge participant application
   • make sure to include your t-shirt size
   • nominate someone in your facility that would be a good team leader, it can be yourself if you passionate about helping others to achieve their goals
3. Print supporting documents for reference
   • Training Schedule,
   • training log,
   • nutritional diary,
   • program incentive guidelines
4. Turn in forms to your manager

And start training ....

1. Set a long range goal.  Our goal is to walk 5 kilometers or 3.1 miles. 
2. Set working goals.  These are intermediate steps to help you get where you want to go.  First working goal is to include at least 3 cardio days and 2 strength training days in your weekly routine.
3. Keep a training journal - First plan your workouts, then log them.  It only takes a few minutes and reinforces a sense of accomplishment.