McKinley Grapevine

Good Morning Everyone!!!

Are you ready for the next challenge?!?!  This is going to be a 6 week team challenge called, The “Perfect Combo” Challenge.  To enter, you will need to form a team of four.  If you need help finding a team to join or need to fill a spot on your team, email me ASAP and I can help you out.  The challenge will begin this Monday November, 2^nd 2015 and will end at midnight on Sunday December, 14^th 2015.  The team with the greatest amount of points at the end of the 6 weeks will win a $200 gift card of their choice!

How to earn points – all 4 participants must achieve/complete the requirements below in order to receive 1 point for each category weekly.  For example, if 1 person on your team only gets 5 hours of sleep one night, your team will NOT earn a point for that category that week.  Encourage one another and help keep each other accountable :).

–          1 point for 6-8 hours of sleep, 7 days weekly

–          1 point for 20+ min of activity, 5 days weekly (walking, running, cycling, swimming, yoga, pilates, boxing, dancing, home workouts, taking an exercise class…)

–          1 point for 0 soda or energy drink consumption, 6 days weekly

–          The greatest amount of points your team can ear for 1 week is 3 (A perfect score at the end of the challenge would be 18)

 

Extra Points – These points can be earned by each participant, individually (the whole team does not have to participate in order to receive the extra point/s) and you can choose to do 1 or both of the requirements for the extra points.  Each participant has the potential to earn 2 extra points for the duration of the challenge

–          1 point for 1200+ push-ups over the duration of the 6 week challenge

–          1 point for 400+ min of reading for stress relief or enjoyment over the duration of the 6 week challenge

 

Email me as soon as you have put your team together OR if you would like help putting a team together.  The challenge starts this Monday – all of the teams should be formed (with a team name 🙂 ) and emailed to me by the end of the day on Monday November, 2^nd.

Email me with any questions and have a great day!!!!!

Are you ready for the next 6 week challenge?!?!  It’s simple and it’s going to be a lot of fun (at least WE think so 🙂 ) – it’s called The Fitness Test Challenge!!!
You can choose to compete in one, two, three or all four categories. The idea with this challenge is to push yourself and beat your own time or reps even if it’s only by 1 rep weekly or you only shave :02 off your mile time – it’s an improvement!!  You can also be motivated by competing against your fellow team members!!!
Updates will be sent out every Monday with the leader board and a reminder email will be sent out each Friday for everyone to send us their results from that week.  On Monday July, 13th you will be getting an email initiating the challenge and on Friday July, 17th you will receive the first reminder email to send in your results!

Here are the categories for The Fitness Test Challenge:
•    Max pushups completed in :60 – These can be done on your toes or on your knees for a modified push-up
•    Max unassisted pull-ups in :60
•    1 Mile time – Walk, jog or run and include where you completed your mile – on the treadmill or outside
•    Max sit-ups completed in :60

Watch the video below to see the correct form for each exercise:
https://www.youtube.com/watch?v=kqdBxw8F5U8

Good Morning Everyone!

We’re in the middle of week 2 of the Stress Relief Challenge – I hope you’re all enjoying this challenge and are having great success with finding ways to relive your stress :-).

Music is a very effective way to relive stress – whether you’re listening, playing or singing at the top of your lungs, music can have incredible healing effects psychologically and physiologically.  Check out the 2 articles below (quick reads) that explain the benefits and give suggestions on how to incorporate music into your daily routine.

The Power of Music To Reduce Stress – By Jane Collingwood

http://psychcentral.com/lib/the-power-of-music-to-reduce-stress/000930

• “When people are very stressed, there is a tendency to avoid actively listening to music. Perhaps it feels like a waste of time, not helping to achieve anything. But as we know, productivity increases when stress is reduced, so this is another area where you can gain vast rewards. It just takes a small effort to begin with”.

12 Ways to Reduce Stress with Music- By Frank Fitzpatrick, Director / Founder of EarthTones

http://www.helpguide.org/articles/stress/12-ways-to-reduce-stress-with-music.htm

1. Rise with music
2. Sing with music
3. Play with music
4. Reprogram with music
5. Move with music
6. Commute with music
7. Work with music
8. Meet with music
9. Tune in with music
10. Recline with music
11. Unite with music
12. Dance with music – no coordination required…just have FUN!!!

Have a fabulous day everyone!!!

Yours in Health and Wellness,

Meredith

 

Good Morning McKinley!!!

Here’s a really fun challenge we’re going to participate in as a team!!  For the month of May we will be participating in the Commuter Challenge organized by The Ride.  Last year Zingerman’s won and I think this year, we can beat them!!!

Here are the details:

• Register: http://challenge.getdowntown.org/register.php
  • Choose “McKinley” as your team and fill out the rest of information.
  • Email or let me know in person once you’ve registered so I can give you your Commuter Kit.
  • Start logging your commutes by clicking “My Profile” and choose “Log Trip Data”.  You can start logging your commutes today to get in the habit of doing it BUT the challenge doesn’t begin until May 1^st.
  • How to earn points:
    • Car pool with a friend to work
    • Take the bus to work (even if it’s only part of the way)
    • Ride your bike or walk to work
    • Telecommute – working from home
    • Walking meetings
    • Walk or ride a bike to:
      • Lunch
      • Post Office
      • Shops downtown
• Uber/Lyft (ride-sharing companies) Check this out if you’re interested in learning about the differences between Uber and Lyft: http://www.quora.com/What-is-the-difference-between-Uber-and-Lyft-1
  • Uber –  Get a ride within minutes: https://www.uber.com/
  • Lyft- A ride whenever you need one: https://www.lyft.com/
• Weekends count too – ride your bike to the grocery store or car pool with a friend and go grocery shopping together.
• May 1^st is Green Commute Day – Wear green, log your first commute and submit your photos to challenge@theride.org and let them know you’re on Team McKinley for extra points!!
• Prizes – click the link to check out the cool prizes: http://challenge.getdowntown.org/learn-prizes.php

Get registered today so you’re ready for May 1^st!!!!!!!

Thanks everyone!

Yours in Health and Wellness,

Meredith

 

 

Hi Everyone!!!!

We are moving into a VERY busy time of year for many of our team members.  For this reason, I chose to make this challenge The Stress Relief Challenge.  Stress is present in all of our lives in one way or another.  Stress can be a good thing – it keeps us alert and ready to avoid danger.  But when our stress isn’t managed, we put our health at risk.  We can experience physical symptoms like headaches, muscle tension and elevated blood pressure.  It can also lead to weight gain if you find yourself reaching for food to relieve your stress!!  Check out these stats from www.webmd.com:

• 43% of all adults suffer adverse health effects from stress.
• 75-90% of all doctor’s office visits are for stress-related ailments and complaints.
• Stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety.
• The Occupational Safety and Health Administration (OSHA) declared stress a hazard of the workplace. Stress costs American industry more than $300 billion annually.
• The lifetime prevalence of an emotional disorder is more than 50%, often due to chronic, untreated stress reactions.

Let’s do something about our stress instead of letting one stressful event piggy-back the next one without any kind of relief.  Exercise is a GREAT way to relieve stress but it’s not the only way, so here’s the challenge:

–          20min/daily, 4 days weekly– participate in some kind of exercise (walking, running, riding a bike, yoga, Zumba, pilates, boxing, push-ups & planks etc…)

–          10min/daily, EVERYDAY – Do something for YOU to help you rejuvenate!  Some days you may be able to take more than 10min (AWESOME!) but the challenge is to find time EVERYDAY for yourself.  One more thing – I want to encourage you to put your phone on silent (not vibrate) while you are taking time for yourself – no distractions :-).  Here are some examples of ways to relive stress:

• Read, meditate, play an instrument, listen to music, go for coffee with a friend, LAUGH with a friend, play a game with your family, go to the park with your kids, cook with your kids, paint, garden, watch a sunset or a sunrise, get a massage, play with your pets…

–          Drink 64oz of water 5 days/weekly

Points – PLEASE READ THE FOLLOWING THOROUGHLY!!!!!!

This is going to be a PARTNER CHALLENGE!  You and your partner will BOTH need to complete the following to earn points:

–          Each partner will exercise 20min daily, 4 days weekly = 1 point/weekly (if one person only completes 3 days of exercise for the week, you don’t receive the point)

–          Each partner will participate in a stress relieving activity for at least 10min daily = 1 point

–          Each partner will drink 64oz of water 5 days/weekly = 1 point

***EXTRA POINTS***

–          If you have not competed in a Healthy Habits Challenge in the last 6 months, you will receive 1 extra point.

–          If you find a partner who has not competed in a Healthy Habits Challenge in the last 6 months, you will receive 1 extra point.

–          If you and your partner have not competed in a Healthy Habits Challenge in the last 6 months, you will receive 2 extra points.

This Partner Challenge will be a 6 week challenge.  The challenge will begin this Monday, April 13^th 2015 and will end on Sunday, May 24^th 2015.  The maximum amount of points each team can earn for each week is 3.  The team with the most points at the end of the Stress Relief Challenge will win a $100 gift card!!

If you would like to participate in this challenge please email me by the end of this week with your name, your partner’s name and whether or not you have competed in a challenge in the last 6 months.  If you would like to participate in the challenge but need some help finding a partner, email me and I will help partner you up :-).

Yours in Health and Wellness,

Meredith

Good Morning Everyone!

A new year brings new challenges!!  Here are the challenges for 2015!

• Individual Quarterly Cardio Challenges – The 3 Disciplines
• 4 Team Challenges
• Weekly Sprints and Daily Sprints

Individual Quarterly Cardio Challenges – The 3 Disciplines:

• The 3 Disciplines are running (you can choose to walk, jog or run), cycling and swimming.  Every quarter, the first 25 people who complete the mileage goal will receive a $50 gift card.  You can choose to do 1, 2 or all 3 of the disciplines.  The mileage requirements are below for each single discipline or combination.  If you choose to do 1 discipline, your goal will be the mileage listed beside #1 for that discipline.  If you choose to do 2 disciplines, your goal will be 2 of the 3 mileages listed beside #2 for each discipline.  If you choose to do all 3 disciplines, your goal will be all 3 mileages listed beside #3 for each discipline. The first quarterly challenge starts TODAY and will end on Saturday April, 4^th 2015.  If you would like to participate in this challenge please email me by the end of this week with your choice of discipline/s.

v  Walk/Jog/Run:

1.  200 Miles
2.  100 Miles
3.  67 Miles

v  Cycling:

1.  500 Miles
2.  250 Miles
3.  167 Miles

v  Swimming:

1.  60,000 Meters
2.  30,000 Meters
3.  20,000 Meters

Team Challenge #1 – The Protein Activity Challenge:

To enter the challenge you must form teams of 4, no more and no less.  Everyone has to work together to earn points!!

Points:

• All 4 participants must participate in 30min of activity (strength training, cardio, pilates, yoga, boxing, Zumba…) 5 days weekly to receive 1 point for the week.
• All 4 participants must consume at least 50g of protein 6 days weekly to receive 1 point for the week.
• All 4 participants must drink at least 64oz of water 5 days weekly to receive 1 point for the week.

The max number of points you can earn for the week is 3.  For example, if one person on the team only completes 4 days of activity and the rest of the team has completed 5, your team DOES NOT earn a point for that category.

The Protein Activity Challenge will be a 6 week challenge starting on Monday, January 12^th and ending on Monday, February 23^rd.  Please email me with your team name and the names of the 4 participants on your team by this Friday, January 9^th.  The team with the most points at the end of the 6 weeks will win a $100 gift card of their choice!!

Tie Breaker:

• Keep track of your teams total activity minutes for the duration of the challenge.  If there is a tie, the team with the most activity minutes at the end of the challenge will WIN!!

I will send an email out this week with different options for protein…vegan and vegetarian options too!

Get a strong start in 2015 – get involved TODAY!!  Email me with any questions :-).