Walk Catawba Valley Presents “The Six Week Summer Challenge”
Sunday, July 13 through Saturday, August 23
If you’re feeling bored with your current fitness routine and want to find new ways to reach optimal health and fitness levels, Walk Catawba Valley challenges you to participate in “The Six Week Summer Challenge.”
Here’s how it works:
Drink eight glasses (64 oz.) of water each day:
Many of us overlook the importance of water in our diets, not realizing that water is an essential nutrient. Water makes up 60% of our body and is needed in every cell. Water also prevents wrinkles, combats PMS, prevents cavities and keeps you regular. And while juice, soda, coffee and tea contain water, they are not as good for you as the real thing. If you aren’t crazy about the taste of water, add a twist of lime or orange! And don’t forget – water is FREE!
Eat five fruits or vegetables each day:
Most of us fall short in our daily consumption of fruits and veggies, so mix it up but be sure to eat a variety each day. Choose citrus fruits, melons and berries, which are high in Vitamin C. Choose fresh fruit over frozen or canned fruits to save on added calories. Fresh vegetables make excellent snacks that are easy to carry with you. Celery, carrots, cauliflower, green peppers, cucumbers and broccoli are excellent choices. Or, steam some veggies and add some lemon juice or your favorite herbs. Add two large leaves of lettuce, a pickle and a generous tomato slice to your sandwich and you’ve added a serving of veggies to your meal!
Participate in any form of exercise for a minimum of 30 minutes, three times a week:
Exercise burns calories, counteracts the ills of overweight, helps control appetite, preserves the body’s muscle, increases metabolic rates, improves confidence and is an important part of long term weight loss and weight maintenance success. Aerobic exercise conditions the body and is associated with greater life expectancy and lowered risk of heart disease. Whether you exercise at home, outside or in a fitness center, take 30 minutes to walk, jog, swim, ski, step, row or bike your way to greater health! And, remember to change your exercise routine every six to eight weeks. You’ll burn more energy – and you won’t get as bored!
Participate in resistance training for a minimum of 20 minutes, two times a week:
Resistance training, including weight lifting or exercises using your own body weight, increases the amount of muscle we have – and our bodies in turn burn more fat to meet the metabolic needs of all that high-energy muscle! Push-ups, sit-ups, bent-over rows, arm raises and squats, along with a weight lifting program, are excellent ways to build muscle and burn fat!
Learn more about other ways you can increase your level of health and fitness:
Make sure to have a regular physical, get enough sleep, eat a good breakfast, add calcium to your diet, wash your hands during the day, avoid alcohol and smoking, eat less fat, don’t deprive your body of food, take time to relax, wear your seat belt and know the medical history of your relatives.
Make a copy of the log sheet for each week. The log sheet is located on the back of this sheet. At the end of the six-week period, return the log sheets to The Health First Center at Valley Hills Mall. Everyone who successfully completes the above requirements for a minimum of five of the six weeks is eligible to win a fun in the sun door prize. Log sheets can be returned by mail, fax or in person. Participants returning the sheets in person will receive a free Walk Catawba Valley carabiner key ring.
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Download Log Sheets Here
Fax log sheets to: 828-485-2304
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Mail log sheets to:
The Health First Center
1960 Hwy 70 SE, Suite 158
Hickory, NC 28602 |
SIGN UP FOR “THE CHALLENGE” BY CALLING THE HEALTH FIRST AT 828-485-2300!
Hand Washing Podcast |
