Activity Bingo
Turn fitness into fun with this 4-week physical activity program. Activity Bingo offers a new twist on ways to increase your physical activity, and overcome barriers. This program will help you start, make changes or add to your current physical activity!
Materials: Marketing, Registration, Tip Sheets, Fillable PDF Tracker or printed Bingo Cards*
* Printed Bingo tracking cards are priced per participant and are available for purchase by calling 763-287-0740.
Activity Shuffle Deck & Program
The Activity Shuffle Deck includes 16 different strength and stretching exercises. Each card includes a full-color image and detailed description of an exercise. The decks are portable, compact and can be kept in conference rooms, break rooms, or offices. The activities can be done individually or as a group and can be a fun addition to any office environment. The Activity Shuffle Program is a way to engage your employees in using the Activity Shuffle Deck.* Participants are encouraged to complete at least four card activities during each workday and record them on the tracker.
Materials: Marketing, Registration, Fillable PDF Tracker
*Activity Shuffle Deck sold, separately
Break for the Bahamas
Break for the Bahamas is an 8-week physical activity program designed to motivate you and two teammates to track minutes of activity each week. Along the way, you will explore eight beautiful islands of the Bahamas and be introduced to refreshing recipes inspired by the tropical region! Weekly tip sheets provide information on cardiovascular fitness, resistance training, interval training and much more!
Materials: Marketing, Registration, Tip Sheets, Fillable PDF Tracker or Logbook*
* Logbooks are priced per participant and are available for purchase through your account manager or by emailing info@healthsource-solutions.com.
Building Your Way To Wellness
This 8-week program is designed to help you “build” a solid foundation and become more active by tracking physical activity minutes. Working as an individual or as part of a team, you will aim to increase the amount of activity you do each day. This program includes weekly educational messages regarding the importance of strength training and stretching, proper hydration, how to increase intensity levels, cross training and much more. You will also receive a list of sample activities to do at home, at work, at the gym, or while traveling that include intermediate and advanced options.
Materials: Marketing, Registration, Tip Sheets, Fillable PDF Tracker or Logbook*
* Logbooks are priced per participant and are available for purchase through your account manager or by emailing info@healthsource-solutions.com.
Chair Yoga Shuffle Deck & Program
The Chair Yoga Shuffle Deck includes 14 gentle yoga postures you can do during meetings, at your workstation, or anytime you are seated and need a movement break. Each card includes a full-color image and detailed description of the posture. Cards are numbered for a yoga flow. You can do the yoga postures individually or as a group. If you only have a short amount of time, choose one or two to complete. The Chair Yoga Shuffle Program is a way to engage your employees in using the Chair Yoga Shuffle Deck.* Participants are encouraged to complete at least four card postures during each workday and record them on the tracker.
Materials: Marketing, Registration, Fillable PDF Tracker
*Chair Yoga Shuffle Deck sold, separately
Every Step Counts
The goal for this 8-week program is to motivate participants to track daily steps by wearing a pedometer or other steps tracking device.** Participants will learn the benefits of physical activity, how to add strength and flexibility exercises to their workout, how to rate physical exertion and more.
Materials: Marketing, Registration, Tip Sheets, Fillable PDF or Logbook*
* Logbooks are priced per participant and are available for purchase through your account manager or by emailing info@healthsource-solutions.com.
**Pedometers available for purchase on our website.
week 1
FITT and Focused
FOCUS on Strength
Focus on Strength can help anyone begin or modify a strength training program. Participants receive a full-body workout along with new exercises to try each week. Throughout the program, participants will learn about the benefits of strength training, different equipment options, common strength training myths, and ways to add variety to their routine. Strength training has never been easier or more fun!
Materials: Marketing, Registration, Tip Sheets, Fillable PDF Tracker
workout, target all major muscle groups. You can change up your routine by using different equipment and changing the type of exercises you do.
A short warm-up is recommended before beginning any strength training session. Warm up for five to ten minutes by walking, cycling, or doing any other cardiovascular activity.
Let’s Get Started!
Choose your intensity level and determine your number of sets and reps. Go slowly and give yourself time to rest. As you lift, make sure your movements are slow and controlled. Lifting to a count of two and lowering to a count of three or four is a good pace for proper strength training.
Gauge the amount of weight you lift on how easy it is to complete each set.Your last few repetitions in one set should be difficult. Increase your resistance as your sets become easier to complete.
FOCUS on Hamstrings and Quadriceps
The quadriceps can be found on the front of the thigh. These muscles are necessary for kicking and running. These muscles straighten the knee and flex the hip, pulling the leg towards the body.
The hamstring muscles are located on the back of the thigh. You engage your hamstrings whenever you land a jump, sprint or stop suddenly. The hamstrings bend your knee and extend your hip.
Frequent Flights
Adding activity to your day can be as easy as taking a flight of stairs instead of riding the elevator. Climbing stairs is a great way to get a good and vigorous cardiovascular workout. It increases the heart rate and ensures good blood flow to all parts of the body. During this 3-week program participants are encouraged to climb 8 flights of stairs per day.
Materials: Announcement, Fillable PDF Tracker
WEEKS 4
Home Runs for Health
QUADRICEPS HAMSTRING TEAM
Batter up! Explore and learn interesting facts about major league baseball parks as you add movement to your days. The Home Runs for Health program will motivate you to become more active by tracking your daily physical activity time. Goals can be set to reach the minor league for those who are less physically active, or the major league for those who are more physically active. Available in 8-week and 4-week versions.
Materials: Marketing, Registration, Tip Sheets, Fillable PDF Tracker
Train for the Trail
Train for the Trail is an 8-week program designed to help participants build endurance for their next outdoor adventure. Outdoor activity has many benefits such as improved mental health, better mind-body connection, increased energy, and decreased tension. Along with weekly walking workouts, two new strength exercises will be introduced each week.
Materials: Marketing, Registration, Tip Sheets, Training Guidebook*
* Guidebooks are priced per participant and are available for purchase through your account manager or by emailing info@healthsource-solutions.com.
Train Your Way to a 5K or 10K
For those who have always wanted to participate in a community race, but do not know how to get started, this road race training plan is for you. This 8-week program is designed to help participants prepare for a 5K or 10K race. Each participant will receive a training calendar that includes both a beginner and intermediate workout plan. Participants also receive weekly tip sheets that highlight stretching exercises and additional information on equipment, nutrition, cross training, injury prevention and more!
Materials: Marketing, Registration, Tip Sheets, Printable PDF Training Card
Walk at Work Card and Program
The U.S. Surgeon General recommends at least 30 minutes of physical activity most days of the week to help improve your health. The Walk at Work card helps employers create walking routes for employee activity breaks. Choose up to three routes and our design team will create your customized card.
Program Option: Add a 10-day tracker to your card
A New Weigh to Move, to Eat, to Live
It’s no secret that achieving and maintaining a healthy body weight leads to better overall health. Weight management can help control chronic diseases such as diabetes, high blood pressure, or high cholesterol. But with so many diets and eating plans out there, it is hard to know who to listen to and what to believe. During this 12-week program you will learn to incorporate more healthy habits into your day. The goal of A New Weigh is to make these healthy habits a part of your lifestyle in order to lose weight or maintain a healthy weight. This team-based program will help give you the support you need to reach your goals. Along with receiving weekly tip sheets related to physical activity, nutrition and life balance, you will be asked to track your healthy behaviors as well as weight loss in order to earn points.
Materials: Marketing, Registration, Tip Sheets, Participant Book*
* Participant books are priced per participant and are available for purchase through your account manager or by emailing info@healthsource-solutions.com.
Choose Well: Healthy Eating for Life
Build a better nutritional foundation and learn the basic guidelines for a healthy diet in this 4-week program. Each week you will focus on a new topic: serving sizes, proper portions, fruits, vegetables, dairy, protein, and whole grains. An individual book allows each participant to track daily food intake. This Choose Well program will provide you the tools you need to make healthy eating choices for life.
Materials: Marketing, Registration, Tip Sheets, Participant Book*
* Participant are priced per participant and are available for purchase through your account manager or by emailing info@healthsource-solutions.com.
Choose Well: Eating Healthy at Home, at Work and On the Run
One of the best ways to healthier living is to eat a healthy, balanced diet. In this 4-week program, you are guided toward healthier foods to stock your kitchen, make healthier meals, choose healthier snacks, and to make better decisions when eating in restaurants. This program will leave you with a deeper understanding of how to Choose Well when eating at home, at work, and on the run.
Materials: Marketing, Registration, Tip Sheets, Participant Book*
* Participant are priced per participant and are available for purchase through your account manager or by emailing info@healthsource-solutions.com.
Choose Well: Developing Mindful Eating
Imagine for a moment that you had no rules about what you ate and you allowed yourself to eat whatever your body desired. Believe it or not, your body has the ability to tell you what and how much to eat. You just have to relearn how to understand your body’s natural cues and Choose Well. In this 4-week campaign participants will be asked to examine their relationship and behaviors with food in an attempt to lead them towards more nutritious and conscious food choices. Numerous tips will be provided to encourage more mindful eating, which is the ultimate key to achieving a healthy weight and finding peace with food
Materials: Marketing, Registration, Tip Sheets, Participant Book*
* Participant are priced per participant and are available for purchase through your account manager or by emailing info@healthsource-solutions.com.
FOCUS on Hydration
Water is one of the many fluids that can hydrate the body and one of the better choices because it is calorie free, inexpensive, and usually readily available. The FOCUS on Hydration program will help participants work toward consuming 8 to 12 eight-ounce glasses of water each day through healthy hydration habits.
Materials: Marketing, Registration, Tip Sheets, Fillable PDF Tracker
Available in Spanish
FOCUS on Portions
During the FOCUS on Portions challenge you will learn about portion control and healthy eating. Along with weekly messages, you will receive a FOCUS bingo card with 24 portion-related challenges to complete.
Materials: Marketing, Registration, Tip Sheets, Fillable PDF Tracker
The Five A Day Challenge
Eating the recommended five or more servings of fruits and vegetables per day is one of the most important choices you can make to begin and maintain a healthy lifestyle. The Five A Day Challenge is designed to encourage participants to consume more fruits and vegetables. Participants will be tracking and earning one point per serving with a goal of 35 per week. They will learn more about shopping for produce, storing produce, sneaking in more fruits and vegetables, and proper serving sizes
Materials: Marketing, Registration, Tip Sheets, Participant Packet, Fillable PDF Tracker
Back Health
Back pain is the leading cause for disability in the workplace. This daily discomfort leads people to miss work and limit activities. Taking care of your back and neck now will help lower the chances of experiencing back pain later. This 4-week program will educate your employees on back anatomy, risk factors for back health, proper lifting techniques, and the importance of staying balanced.
Materials: Marketing, Tip Sheets
Blood Pressure
High blood pressure is the most prevalent chronic adult illness in America today. If left untreated, high blood pressure can permanently damage the arteries, heart and other vital organs. It is a symptomless disease, meaning many people do not know their risk until it is too late. This 4-week awareness program is designed to educate your employees about the dangers of high blood pressure while providing simple action steps to help reduce their risk.
Materials: Marketing, Tip Sheets
Bone Health
No matter your age, it’s never too late to start taking care of your bones. This 4-week awareness program provides tips and resources to help keep your bones healthy and strong. Each tip sheet contains useful information on topics such as osteoporosis, calcium and vitamin D, and staying active for strong bones. Discover the basics of healthy bones and find out what you can do to protect them!
Materials: Tip Sheets
Cholesterol Counts
High cholesterol is one of the major risk factors for heart disease. In fact, the higher your blood cholesterol level, the greater your risk for developing heart disease or having a heart attack. In the Cholesterol Counts program, you will meet 42-year old Samantha and follow her as she learns about the dangers of high cholesterol and strategies to keep her cholesterol in a healthy range. Participants will receive weekly messages along with heart healthy habits to track each week. There are lifestyle changes you can make to control your cholesterol, so make your cholesterol count!
Materials: Marketing, Tip Sheets
Dodging Diabetes
Diabetes is on the rise and is a current health concern for many. However, studies have shown that people can prevent or delay diabetes. This 4-week awareness program educates your employees on risk factors and motivates them to take appropriate action steps toward preventing diabetes. A great program for November (National Diabetes Month), or any time of the year.
Materials: Tip Sheets
FOCUS on Sleep
Many people are unaware of the importance that sleep plays in their life. The FOCUS on Sleep program will identify the benefits of getting enough sleep and will give tips to ensure a good night’s sleep. Participants will record their hours of sleep each night and will work on a new sleep challenge each week.
Materials: Marketing, Registration, Tip Sheets, Fillable PDF Tracker
Health Care Matters
Health Care Matters is a 4-week program to help you become a more informed, prepared and proactive health care consumer. You will learn and review what is included in your health plan, the value of primary care, how to prevent health problems before they occur, and who is on your health care team. Participants will receive a program tracker with challenges to complete along with weekly tip sheets. Each challenge is worth 1 point and the program goal is 8 points (2 per week).
Materials: Marketing, Registration, Tip Sheets, Fillable PDF Tracker
Medical File Folder
Most people have their health information scattered between multiple locations such as home, hospitals, or clinics. The Medical File Folder can keep all of your information in one place, making it easier to share with physicians or family members. The folder can store important medical documents and provide a place to record information such as family health history, exam records, injuries, illness, surgeries, alternative therapies, immunizations, prescription records, and drug allergy information. This system is useful for all age groups and can be used by each member of the family. The Medical File Folder is a great tool for your employees that can be given during open enrollment.
Sun Safety
Learn valuable sun safety facts and prevention tips about excessive sun exposure and damaging UVA and UVB rays. This 4-week educational series will provide important information on how to choose the best sunscreen, who is at risk, and how to take steps to prevent skin cancer. Having the right information can help you keep your skin safe from the sun.
Materials: Tip Sheets