Healthy Lifestyle Challenge — Sign Up
You only need to sign up once (via this online form).
- Elementary Sign Up
- Employee participants (and/or spouse) from Elementary Schools.
- Secondary/Other Locations Sign Up
- Employee participants (and/or spouse) from Secondary Schools and other locations (Oakridge, Grant, District Office/NLC, Transportation, and Maintenance)
- Change Participation Status
- Unsubscribe, Change Locations, Change Email Address, Change Subscription Type
Healthy Lifestyle Challenge — Monthly Challenge
The Portion Plate — November 2009
The Challenge: The Portion Plate — Fill half your plate with fruits and vegetables for 30 meals in the month of November.
Use salads, vegetable soups, fresh fruits, raw vegetables, smoothies, veggie stir fry’s, steamed vegetables and canned fruit to fill at least half your plate. “Fill your plate” is counting volume of the fruits and vegetables not weight or calorie count.
What about whole grains? In this challenge, you can occasionally count UNPROCESSED whole grains as part of the fruit and vegetable portion of the plate.
What about potatoes? You may count a reasonable amount of potatoes as vegetables if they are not fried or covered with fatty toppings.
Why this challenge?
In the past 37 years, the average American has increased the calorie consumption by 600 calories per day. This increase has come from consuming larger portions of grains, starches, fats and soda pop. What we consider a portion size has undergone inflation, creating our love affair of large portions with the wrong kinds foods.
Satiety: We all hate to go hungry, so if you eat more fruits and vegetables and less of the meats, starches, refined grains, and fats you can cut your calorie consumption without feeling hunger.
- Checkoff Calendar (optional calendar to track points)
Lift Your Fitness — October 2009
The Challenge: Lift Your Fitness — Add resistance training to your fitness routine. (Exercise 22 days, 8 should involve resistance training) in the month of October:
What is resistance training? Weight lifting, using resistance bands, using dumbbells, push-ups, sit ups, core ball exercises, functional exercises, step exercises, swimming, or lifting items in your daily activities.
Possible equipment: Resistant bands, Thera-bands, core ball, dumbbells, gym membership, home gym, a place to do functional exercises.
Why this challenge? Resistance training is not just for the young athletes, but critical for those who are aging. As more research comes in, resistant training is found to be an important part of your overall health for the following ways:
- Resistant training can help you lose weight. Studies show that people who exercise with resistance training in their workouts lose more weight than those who only participate in only aerobic exercise.
- Muscle burns more calories than fat. Increase your metabolism to burn more calories even when you are not exercising.
- Increase Bone Mineral Density. This is especially good for those aging and post-menopausal women.
- Build muscle— Humans lose 5 pounds of muscle every decade after age 30.
- Help that aching back!
- Have more energy! Feel better about yourself!
Ideas for resistance workouts.
- No Weights workouts
- Use your body as weight or resistance for these effective, fast exercises(Beginning information).
- Weight lifting 101
- How to successfully exercise in a gym setting (workout chart included).
- Core Ball
- Use a core ball for strength training.
- Chest Triceps
- Home lifts or gym lifts with just some dumbbells, core ball or resistance band.
- Butt Hips Thighs
- Home lifts or gym lifts with just some dumbbells, core ball or resistance band.
- Total body workout
- Home lifts or gym lifts with just some dumbbells, core ball or resistance band.
- Shoulders and back
- Home lifts or gym lifts with just some dumbbells, core ball or resistance band.
- Biceps and abs
- Home lifts or gym lifts with just some dumbbells, core ball or resistance band.
Report compliance by November 5th at: http://www.nebo.edu/healthychallenge/
- Checkoff Calendar (optional calendar to track points)
Preventative Screenings Challenge
All preventative screening forms for the 2009 - 2010 challenge year, are due to John Allan at the District Office by June 30, 2010. Those that are compliant, will receive a gift certificate at the Provo Town Centre Mall (Cash gift cards are subject to taxes).
Share your personal story with wellness
Share your personal story with health and wellness. It could be about a success or it could be about a failure ("I did not complete my preventative screens, now . . . . " .) Please tell your experience as a descriptive story, detailing steps that were taken or not taken. Keep your story short enough that it can be quickly read. By request, your name can be changed so you will stay anonymous. Selected stories will be sent to the employees of Nebo School District as part Healthy Lifestyle Challenge Program. For those whose stories are selected, you will receive a $20 gift card to Provo Town Centre Mall (Cash gift cards are subject to taxes).
- Record your story at Personal Story
Links