I Challenge YOU!

At my other job--a nurse practitioner at Whole Health--there is a program entitled "Walk the Talk". It consists of various programs throughout the year to get employees to pursue a healthier lifestyle and to get employees to participate there is often some type of reward. The current program is called "Go for the Goal! A Balanced Body" and it started yesterday (9/1/2008). I am going to participate this time because I will get $100 if I complete the obstacles during the 12 week program AND I could use a boost in the healthy department of my life. So, I am passing the challenge on to all of you--No, I don't have an extra $100 to give to you all but I know you will feel better for participating and I will gladly tell you CONGRATULATIONS if you complete the program. OK, here are the details...

There are 6 categories (BINGO your way to health; Reach the Beach; 125 to Feel Alive, 7 to 9 to Feel Fine; Young at Heart; Heads Up; and Step it Up) and under each category are obstacles. You choose one of the bulleted obstacles from each of the 6 categories (I will list it all out below). Then on weeks 1 and 2 you will complete the first obstacle you choose, week 3 you will complete obstacles 1 and 2, and so on until week 12 when you tackle all 6 obstacles.

1. BINGO Your Way to Health

• Complete at least 2 vigorous workouts that are 20 minutes this week -OR-
• Take 2, 15 minutes walks daily.

2. Reach the Beach

• Drink 64 ounces of water daily -OR-
• Eat fish at least twice this week -OR-
• Consume three servings of low-fat dairy daily.

3. 125 to Feel Alive, 7 to 9 to Feel Fine

• 125 minutes of physical activity each week -OR-
• Consume a fruit or veggie with each meal -OR-
• When snacking, only eat fruits or vegetables -OR-
• Consume 7 to 9 servings of fuits and vegetables each day.

4. Young at Heart

• Check your labels: choose only those with 0 grams of trans fat -OR-
• Eat a whole grain at breakfast daily -OR-
• Participate in 150 minutes of physical activity each week.

5. Heads Up

• Perform at least one random act of kindness this week (i.e. bring a healthy snack to the office, give a compliment) -OR-
• Log off for 10 minutes daily (turn off email, internet, etc.) -OR-
• Have a cup of tea, stretch at your desk, or just take time to breathe deeply.

6. Step it Up

• Increase your weekly minutes of physical activity by 10%
• Start a new type of exercise--incorporate weight training, yoga, spinning, or something you don't normally do at least once per week.

GOOD LUCK! I can't wait to hear how everyone did on November 23rd.