Good Afternoon Everyone!

Here are the details for the Push-up Challenge and the Activity Challenge!  Both Challenges will start on Monday June, 2^nd 2014 and end on Friday August, 1^st 2014.

Push-up Challenge

The challenge will be split up into two groups, men and women.  A $50 gift card will be awarded to the man who does the most push-ups without resting and the woman who does the most push-ups without resting.  There will also be a $20 gift card awarded to the Most Improved participant.  If you would like to participate in the challenge, email me by Monday June, 2^nd with the max number of push-ups you were able to complete without resting.  

How to do a Push-Up

https://www.youtube.com/watch?v=zF0jbubK_jU

The video above shows the proper form of a push-up done on your toes.  If you are a beginner, you will follow the same instructions only you will be on your knees.  The other modification for a push-up if you have a hard time completing one on your knees is a wall push-up.  Watch the video below for instruction.

https://www.youtube.com/watch?v=a6YHbXD2XlU

For the challenge day, your push-ups must be completed on your toes.  Now don’t count yourself out if you’re only capable of doing your push-ups on the wall.  Stay consistent with your push-ups and you WILL get stronger 🙂.

You will find 2 examples of push-up challenge charts below.  You can use them as a reference or follow them precisely.  I would recommend 2 things:

1.       1. Keep track of your progress on a chart with goals you have to reach by the end of each week so you stick with it

2.       2. Take a rest day every 3 days.  You can still walk, jog or do something with your lower body but give your arms and chest a break 🙂

Benefits of doing Push-Ups

Push-ups are one of the most effective exercises to build upper body strength and like planking, you can do them anywhere!  By doing a push-up you are strengthening the muscles in your chest, triceps, shoulders, upper back and your whole core (abdominal and lower back).  To learn more about the benefits of doing a push-up, click the link below:

http://www.access2knowledge.org/health/health-benefits-push-ups/

Activity Challenge

The activity challenge will be based on a point system.  How do you earn points?

1.       10,000 steps in one day = 1 point (The easiest way to track your steps is with some form of a pedometer.  We still have a few fitbits available if you would like one BUT you do not need one to participate.  You will still be able to earn points with strength training and drinking water)

2.       30min of strength training in one day= 1 point

3.       Drink 64oz of water in one day= 1 point

At the end of June and July there will be a drawing for 1 PTO day.  For every 10 points you earn, your name will be put in the drawing 1x.  For example, if you accumulated 40 points, your name would be put in the drawing 4x.  If you accumulated 35 points, you name would be put in the drawing 3x.  You will be responsible for keeping track of your own points and emailing them me at the end of the month 🙂.

Leaders – Please share this with your team members who do not have email and encourage your whole team to participate 🙂.  You can have fun with it and create some friendly competition.  For example, have those who choose to participate put $1-$5 in a pot at the beginning of the week and the first person who earns 20 points, wins the pot of $$!  Just an idea :).

Email me with any questions and have a great afternoon!

Yours in Health and Wellness,

Meredith

Work Together As A Team!!

The Challenges start today!!  Please email me with the total number of push-ups you were able to complete without resting ASAP🙂.  For the Activity Challenge the drawing for 1 PTO day will take place at the end of June and July.  I’d also like to encourage everyone to work together as a team🙂.  By the end of this week, if I have 10 teams who commit to participating in the Activity Challenge, I will add a $100 gift card which will be awarded to the team with most points for June and July!! 

To enter your team in to the Activity Challenge, assign a team captain and email me with your team name and the names of the people on your team by Friday, June 6^th.  Everyone is responsible for keeping track of their own points.  At the end of July, report your total number of points to your captain so they can come up with a grand total that will be emailed to me🙂.

If you do not have a pedometer, you can still track your steps as long as you know how many miles you walked or ran.  However, the steps you take walking from place to place while working won’t count unless you know the exact mileage.

How to calculate the steps you have walked?

1 mile = 2000 steps