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Fit for Life Instructions

It is time to begin competing for the Wellness Cup!  After the completion of the Fall 2010 Hawk Walk/Run Challenge, the first team to win bragging rights and the Wellness Cup were the Super Striders.  Can the Super Striders hold onto the Wellness Cup?

The Wellness Committee is challenging the University community to get out and exercise by participating in the Spring Fit for Life Challenge

The program will work as follows:

  1. Form teams of 2-4 members and select a captain, choose a team name.  Complete the registration materials and return them to Kathe Snow in HRD or at by Friday, February 4, 2011.  Team members must be regular full time or part time faculty and/or staff members.  Students, contract employees, other consultants of the University and family members are not eligible to participate.
  2. If you would like to participate individually in this challenge please complete the registration form and return to Kathe Snow in HRD or at by Friday, February 4, 2011.  You may participate individually or you may choose to be put on a team.  Please indicate this on your registration form. 
    • Only those who participate as a team will be eligible to win the Wellness Cup. 
  3. Each participant must track the minutes they work out daily.  Individuals will receive 1 point for every 20 minutes of exercise.  Minutes can be cumulative over the course of the day.  (ex: 5 minutes in the morning, 10 minutes in the afternoon, and 5 minutes in the evening)        
  4. Individuals will receive 2 points for each new activity they try during Fit for Life.  For example, an individual may have participated in Yoga prior to this challenge.  However, the first time an individual participates in Yoga during Fit for Life, they will receive 2 bonus points. (ex: work out 40 minutes = 2 points plus 2 bonus points)
  5. Team Captains will report weekly the number of points each team member accumulates during that week.  The Team Captain will email Kathe Snow at every Monday morning with the points for each team member. 
  6. Further guidelines are available at

HRD will track each team’s progress during the weeks of February 7th – March 11th.  The intent of this challenge is to incorporate all aspects of cardiovascular training, strength training, and flexibility to encourage healthy choices.  Whether you make small strides or achieve personal goals, this activity is a step towards your proactive approach to wellness.

A daily tracking sheet can also be downloaded below to tally your individual and team’s points.

Some examples of exercises that can be included in this challenge consist of the following:

Cardiovascular Exercises strengthen the heart and lungs by increasing your heart rate while you exercise your muscles.  Cardiovascular exercises include any exercise that gets your heart rate up, such as brisk walking, riding a stationary bike, or doing an aerobic workout routine.  Some examples of cardiovascular exercises that you can include in your fitness routine are:

  • Sports (hockey, basketball or soccer)
  • Swimming
  • Riding a stationary bike
  • Squash
  • Stair Stepping
  • Rowing Treadmill
  • Walking/Running
  • Elliptical or Cross Trainer

Strength Training Exercises builds muscles and increases your energy level and metabolism.  A wide variety of sports related or life related injuries can be prevented by strengthening muscles and joints.  Strength building exercises will also lead to improved balance, flexibility, mobility, and stability.  There are a number of different muscles to work out and sets of repetitions to incorporate each muscle.  Some examples include:

  • Exercise Band Activities                   
  • Medicine Ball Ab Twists
  • Crunches
  • Chin-Ups
  • Seated Row
  • Bench Press
  • Dips
  • Push Ups
  • Squats
  • Lunges
  • Deadlifts
  • Standing calf raise

Stretches and Flexibility Exercises help loosen tendons, increase blood circulation, and help prevent injuries during your workouts or any activity.  Stretching helps relieve muscle soreness and tightness.  Pilates and Yoga are methods of exercise that help improve your mental and physical well-being while increasing flexibility and strengthening muscles.  Some stretching exercises include:

  • Abdominal/Ab Ball Stretch
  • Standing Hamstring Stretch
  • Forearm Stretch
  • Calf Stretch
  • Glutes and Hamstring Stretch
  • Hip Flexor Stretch
  • Neck Rotations
  • Tricep Stretch
  • Shoulder Rolls
  • Ankle and Wrist Rolls