SSAI's Fall 2018 Wellness Challenge - Habit Your Way!


submitted by: SSAI

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Details:

Field LabelField TypeFrequency
NUTRITION: FOOD COLORS - Try a Rainbow Plate! Fill your plate with at least 7 different colored foods Integer Daily
NUTRITION: FOOD COLORS - Have at least one green food with every meal Integer Daily
NUTRITION: FOOD COLORS - Smoothie Spectrum! Incorporate new colors into a daily smoothie Integer Daily
EXERCISE: STRENGTH - Try a LOWER body weight exercise to gain strength: squats, lunges, wall sits, or calf raises Integer Daily
EXERCISE: STRENGTH - Try an UPPER body weight exercise to gain strength: push ups, pull ups, dips or planks Integer Daily
EXERCISE: STRENGTH - Bump up your weights or your reps during your workout Integer Daily
NUTRITION: FOOD CHOICES (PART 1) - Eat 1/3 of your body weight in grams of protein Integer Daily
NUTRITION: FOOD CHOICES (PART 1) - Craving an unhealthy treat? Opt for a healthy one instead Integer Daily
NUTRITION: FOOD CHOICES (PART 1) - Opt for whole grain instead of white or processed food Integer Daily
EXERCISE: CARDIO - Go for a walk in the morning, evening, or during lunch Integer Daily
EXERCISE: CARDIO - Go for a run or jog Integer Daily
EXERCISE: CARDIO - Go for a bike ride Integer Daily
NUTRITION: FOOD CHOICES (PART 2) - Pack your lunch instead of eating out (eat healthier, and save money too!) Integer Daily
NUTRITION: FOOD CHOICES (PART 2) - Make a homemade meal using ingredients only from a farmers market OR using only fresh produce Integer Daily
NUTRITION: FOOD CHOICES (PART 2) - SLOW DOWN, savor your meal, and you are less likely to over eat Integer Daily
EXERCISE: EVERYDAY HABITS - Get up and move around every 30 minutes throughout the day Integer Daily
EXERCISE: EVERYDAY HABITS - Take the long way - to the bathroom, to a meeting, or wherever! Integer Daily
EXERCISE: EVERYDAY HABITS - Cardio at your desk! Try high knee steps or jog in place, butt kickers, skaters, jumping jacks, etc. Integer Daily
NUTRITION: REDUCED SUGAR Consume less than 30 grams of sugar per day. Integer Daily
NUTRITION: REDUCED SUGAR Eat natural sugar (fruit) over processed (candy) Integer Daily
NUTRITION: REDUCED SUGAR Opt for an unsweetened drink like water or unsweetened tea instead of soda or juice Integer Daily
EXERCISE: AEROBIC - Yoga during sunrise, after work, hot - however you like it! Integer Daily
EXERCISE: AEROBIC - Stair climbers - at the gym, home, or at work! Integer Daily
EXERCISE: AEROBIC - Add small hand weights or a weighted backpack to your walks, runs, or daily exercises Integer Daily
NUTRITION: WATER INTAKE - Drink half your body weight in ounces of water each day Integer Daily
NUTRITION: WATER INTAKE - Drink a glass of water before and during a meal Integer Daily
NUTRITION: WATER INTAKE - Increase water consumption by making home infusions with fresh cucumber, lemon, ginger, etc. Integer Daily
EXERCISE: HEALTHY REST - Try getting a full 8 hours of sleep at night Integer Daily
EXERCISE: HEALTHY REST - Turn off electronics 30 minutes before bedtime Integer Daily
EXERCISE: HEALTHY REST - Try the 3:2:2 rule - 3 days strength training, 2 days cardio, and 2 days active rest Integer Daily
NUTRITION: VEGGIE CHALLENGE - Try a new veggie you haven't tried before Integer Daily
NUTRITION: VEGGIE CHALLENGE - Pick or grow your own veggies - put some skin in the game! Integer Daily
NUTRITION: VEGGIE CHALLENGE - Make veggies the base for your meal Integer Daily
EXERCISE: STRETCHING - Stretch for at least 5 minutes when you wake up in the morning Integer Daily
EXERCISE: STRETCHING - Incorporate after-activity stretching of at least 15 minutes to your exercise routine Integer Daily
EXERCISE: STRETCHING - Stretch for at least 5 minutes before bed at night Integer Daily

Description:

Welcome to SSAI's Fall 2018 Wellness Challenge! Are you ready to Habit Your Way? This challenge is designed with healthy habits in mind. Your challenge, if you choose to accept it, is to "OUT the old and IN the new" by forming healthier habits and working toward living a healthier lifestyle. 

This 6-week wellness challenge, running from September 10 to October 21, will focus on two themes: Nutrition and Exercise. There are 18 habits ("activities") to select from within each theme. Although you may select from all 36 habits at any time throughout the challenge, one challenge category from each theme will be highlighted weekly with additional information, examples, and ways to successfully incorporate this healthy habit into your lifestyle. You are encouraged to try new habits weekly AND try the same habit for multiple weeks with hopes that it sticks. 

This challenge was designed to be both flexible and inclusive so that YOU get to drive your healthy choices -- and be rewarded for it! Whether you're a health expert or just starting out on your healthy habit voyage, there is something for everyone in this challenge. 

Now that you've created an account and enrolled in the challenge, simply enter your points below for the habits you've completed each day, then check out the anonymous leader board to see how you stack up against the competition. One (1) point is earned for each activity completed, up to three (3) points daily. Bonus points are awarded for completing an activity at least 7 times. If you can't log your activity daily, just make sure to do it within 7 days, and be sure to select the correct date at the top of the screen. 

Stay tuned for announcements about BONUSES, PRIZES and MORE. And most importantly, have fun!

Disclaimer: You should consult your physician or other health care professional before starting this or any other physical fitness or nutrition routine to determine if it is right for you.

Questions? Contact eric.hayes@ssaihq.com