CEWW 2023-2024 Wellness Challenge

The guidelines for this challenge are listed below:

1. We challenge particpants to complete 5 minutes of minfulness/meditation during the month of September.

1. Particpants can:
   1. Watch a short 5 minute video:

https://www.youtube.com/watch?v=O-6f5wQXSu8

• Meditate in silence for 5 minutes.
• Practice the 5 senses grounding exercise.
• Or practice another option they wish to do.

Submit your mindful minute option here: September Submission Form

The guidelines for this challenge are listed below:

1. Particpant will begin to jump rope when ready. Each hop over the jump rope counts as one.
2. The goal is the complete as many consecutive jumps as possible without stopping.
3. The challenge is over when the participant attempts to jump over the rope and the direction of the rope is stopped.
4. Practice a little before beginning!
5. Please record your best consecutive number of jumps.

• Modifier – With feet staying on the ground, put your hands together while holding the jump rope and swing the rope in a sideways figure 8 as long as you can where the rope will touch the ground on your left side and then on your right side, again and again. Each figure 8 counts as one.

Submit your progress monthly here: October Submission Form

The guidelines for this challenge are listed below:

1. Lie on the floor with forearms on the floor and legs fully extended.
2. Raise your torso into the air until it makes a straight line from your shoulders to your ankles with your knees off the ground.
3. Tighten your stomach and hold this position for as long as possible.  Your arms should be at a 90 degree angle.
4. The clock stops when any part of the body, except for your elbow/forearms and feet, touch the floor.
5. Record your best time to the nearest 1 second for the month.

Happy Planksgiving!

• Modifier – In step 2, keep your knees on the ground and plank as long as you can.

Submit your total number of seconds/minutes here: November Submission Form

The guidelines for this challenge are listed below:

1. The Step Count total will be taken from the daily totals of any three consecutive weekdays–no weekend days may be used!
2. You can record your steps by using a pedometer app for your smart phone (or the Health app in your iPhone), Fitbit, smart watch, pedometer, etc.
3. If you are using a pedometer, make sure that the pedometer is in a vertical position, sitting just above your hip bone and secured with the strap to the belt loop, belt, or waistband, to prevent it from falling off.
4. If your pedometer, or monitoring device, does not have the capacity to record your steps for more than one day, log your steps at the end of each day and total at the end of three days.

Submit your total number of steps: December Submission Form

The guidelines for this challenge are listed below:

1. Find a recipe(s) and make a healthy meal (well-balanced, low calorie, vegetarian, etc.)
2. Eat at least a little bit of the meal you made and write a quick review if you would like to—1 to 2 sentences is plenty!
3. Submit the name of your recipe and your review.

Submit your healthy meal details here: January Submission Form

The guidelines for this event are listed below:

1. To begin, record your initial (starting) weight in January.
2. Starting in February, calculate your amount of weight lost (or gained) since your January weigh in.
3. Continue to calculate your weight lost (or gained) each month and record this number on the Biggest Loser Monthly Submission Form below. (you will only submit the amount of lost/gained)
4. With discipline, drive, and determination—anything is possible. Let the journey begin!

Submit your progress monthly here: Biggest Loser Submission Form

The guidelines for Jumping Jacks challenge are listed below:

1. Participants will have 30 seconds to complete as many jumping jacks as possible.
2. Participants will begin by standing upright with your legs together, arms at your sides.
3. Bend your knees slightly, and jump into the air.
4. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
5. Jump back to starting position.
6. Repeat

Modifier – Instead of jumping into the air, participants will bend knees slightly, step to the right and raise both arms, step right leg back to middle, lower arms, and repeat with the left leg.

The guidelines for Sit Ups challenge are listed below:

1. Participants will have 1 minute to complete as many sit ups as possible.
2. Begin by laying on your back, with your feet on the floor, knees bent.
3. Place your hands on either side of your head or chest in a comfortable position.
4. Bend your hips and waist and raise your body off the ground. Make sure you keep looking straight ahead, keeping your chin off your chest in a relaxed position.
5. Repeat

Modifier – Lie on your back, bend one leg and leave the other one to stay straight and flat. Place your palms underneath the arch of your lower back. Slowly raise your chest, shoulders and head without bending your lower back. Keep the position a couple of seconds while breathing deeply. Repeat.

Submit your progress monthly here: February Submission Form

The guidelines for this challenge are listed below:

1. Each shooter will shoot ten (10) balls from behind the free throw line.
2. If a shooter has a perfect score after ten (10) shots, they are allowed an additional three balls.
3. All thirteen (13) balls are worth one point.
4. A shooter’s total score is determined by adding the total points he/she receives for all made baskets from behind the free throw line (15 feet).  The highest possible score is 13. Record your best effort.

Modifier – Move closer to the basket than the free throw line, to ensure that you can get the ball up to the rim and take your shots from the shorter distance.

Submit your progress monthly here: March Submission Form

The guidelines for this challenge are listed below:

1. Participants will have one minute to complete as many push-ups as you can.
2. Participants will begin in the starting position with hands slightly wider than shoulder width apart, palms or fist on the floor with arms fully extended and body in a straight line from head to heel. Feet may not be more than 12” apart.
3. From the starting point a member must lower their body to the ground until the upper arm is at least parallel to the floor (elbow bent at a 90-degree angle or less) before pushing back up to the starting point.
   Participants may only rest in the up position. They may remove their hands or feet from the floor but only in the up/rest position.
4. When going back to the starting position your arms must be fully extended for the push up to count.
5. If your knee(s) touch the ground at any point, that push-up does not count.

Modifier – Follow the same steps for completing the pushup with your knees on the floor for the duration.

Submit your progress monthly here: April Submission Form

The guidelines for this challenge are listed below:

1. Participants are challenged to run/walk at LEAST once a day for 5 consecutive days, for at least 10 minutes per day.
2. Record your the consecutive distance (steps) of all 5 days.</li

Modifier: Follow the same steps but for as many consecutive days as your can do in a row.

Submit your progress monthly here: May Submission Form