SUMMER
PASSPORT FOR ADULTS
THIS PASSPORT BELONGS TO:
WHY DO I SPEND TIME OUTSIDE?
GOAL FOR NUMBER OF ACTIVITIES /15 COMPLETED:
TABLE OF CONTENTS About the Program............................................................................4 Stay Safe..............................................................................................5
GET ACTIVE OUTSIDE 6-9
Hike to a Waterfall...................................................................... 7 Take a Walk in the Rain..............................................................8 Go on a Bike Ride.......................................................................9
GROW SOMETHING YOU CAN EAT.......... 10-13
Start Composting..................................................................... 11 Cook Dinner on a Fire..............................................................12 Regrow a Head of Lettuce...................................................... 13
LEARN WITH YOUR HANDS...................... 14-17
Identify 5 Plants........................................................................ 15 Identify 3 Birds..........................................................................16 Identify a Constellation........................................................... 17
CONNECT WITH NATURE......................... 18-21
Pick up Litter..............................................................................19 Relaxation Meditation............................................................. 20 Eat Lunch Outside....................................................................21
PLAY UNPLUGGED.................................... 22-25
Take a Nap Outside..................................................................23 No Screen Day...........................................................................24 Be Grateful.................................................................................25
Prizes........................................................................................... 27-29
ABOUT HOW THE PASSPORT WORKS: Small changes can make a big difference! Even small amounts of time in nature improve our mental and physical wellbeing! This program gives you an extra push to spend more time outside during the work day and during your free time. You will earn a raffle ticket for every task you complete in this passport. Take a look at the last pages in this booklet to see what you can win and how prizes work!
A BE SURE TO TAKE PICTURES AND SHARE THEM WITH US! Come Alive Outside is 501c3 nonprofit based in Rutland, VT. Our mission is to bring people together to create the awareness, intention and opportunity for people to live healthier lives outside. Thank you to all of our community partners who make this passport possible!
If you have questions, please contact us: admin@comealiveoutside.com
440-525-6076
Stay connected! Follow us on Facebook and Instagram to share pictures, get updates, and be part of contests with your passports! 4
comealiveoutside.com comealiveoutside comealiveoutside
STAY SAFE If you go to a park or public place, strongly consider the use of a face covering. Also be sure to wash your hands when you return home and utilize hand sanitizer if you can. It is also very important to practice safe physical distancing.
Tips for Physical Distancing In Parks Know what 6 feet looks like. Lay measuring tape on the ground. It's the distance of a surfboard, long yoga mat or adult bike.
6 ft.
Do not use playgrounds or other frequently touched surfaces.
Go by yourself or those you live with. Strongly consider the use of a face covering.
Avoid crowded areas. If a space cannot be enjoyed safely, go home or discover a new park in your community.
For more resources on how to use parks safely during the COVID-19 pandemic, please visit: nrpa.org/Coronavirus
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GET ACTIVE OUTSIDE Adults who exercise outdoors report more energy and less anger and depression compared to exercising indoors. Check off the activities as you complete them, then tally them up at the end.
Hike to a Waterfall Walk in the Rain Go on Bike Ride 6
HIKE TO A WATERFALL Did you know that some people go all summer without hiking to a waterfall? Don’t be one of those people. Get out there and dip your toes in the water while you’re at it! IN I
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GET ACTIVE
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TAKE A WALK IN THE RAIN When is the last time you jumped in a puddle? Taking a walk in the rain is a perfect way to fully engage your senses in the natural world around you! Pay attention to what you feel and smell and hear as you walk.
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GET ACTIVE
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GO ON A BIKE RIDE
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There is nothing quite like feeling the wind on your face as you zoom down a hill on your bike. If you haven’t been out on your bike in a while, dust it off, pump up the tires and get out there! Have you ever tried riding your bike to work? If WHEN D AL O TI not, give it a practice run on the weekend and then try it during the week!
GET ACTIVE
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GROW SOMETHING YOU CAN EAT The food that we eat is a powerful way to connect with the natural world. Practice being mindful of the natural cycles involved with the food that you put into your body! Check off the activities as you complete them, then tally them up at the end.
Compost Cook on a Fire Lettuce Head 10
START COMPOSTING There has never been a better time to start composting your organic kitchen waste! As of July 1st, 2020, it’s the law in Vermont. There are lots of great ways to start composting in your own backyard. Google “vermont how to compost” and check out the Department of Environmental Conservation to learn more.
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GROW
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COOK DINNER ON A FIRE Have you ever had a hotdog? Have you ever had a hotdog cooked on a bonfire? Enough said! Try wrapping chopped vegetables or whole sweet potatoes in foil with a little butter and salt and pepper and throwing them on the coals.
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GROW
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REGROW A HEAD OF LETTUCE • From your old head of lettuce, cut the leaves at about 1 inch from the bottom. • Place remaining stem in a shallow dish of water (about 1/2 inch). • Place on a sunny windowsill. • Change water in bowl every 1 to 2 days. WHEN D AL O TI
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• Enjoy eating the outer most leaves and let the middle continue to grow for 10-12 days.
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• Watch your lettuce grow!
GROW
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LEARN WITH YOUR HANDS Taking time to learn new things is a great way to be more mindful of the world around you. Go outside and learn something that will help make you happier and healthier! Check off the activities as you complete them, then tally them up at the end.
ID 5 Plants ID 3 Birds ID Constellation 14
IDENTIFY 5 PLANTS
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Many of us suffer from “plant blindness”. We often walk right past these beautiful, natural miracles that literally make the air we breathe without even noticing them. See if you can learn the names of 5 new plants that grow within 5 minutes of your house. Identifying a plant will help you notice and appreciate WHEN D it more every day! AL O TI WHAT DID YOU FIND?
LEARN
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IDENTIFY 3 BIRDS
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WHAT DID YOU FIND?
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LEARN
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Can you learn to identify 3 new birds that live near you? If you get really good, maybe you can learn to identify them by their song, as well as by how they look. Identifying plant and animal species is a great WHEN D way to be more mindful of AL O TI the natural world around you when you are outside!
IDENTIFY A CONSTELLATION People have been looking up at the night sky and naming things for thousands of years. See if you can learn to identify a new constellation or celestial object in the sky. The Big Dipper doesn’t count. WHAT DID YOU FIND?
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LEARN
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CONNECT WITH NATURE It’s easy for our lives to start to feel separated from nature. Take time to slow down, pay attention and be grateful for the natural world around you! Check off the activities as you complete them, then tally them up at the end.
Pick Up Litter Meditation Eat Outside 18
PICK UP LITTER
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Have you ever felt annoyed when you come across an old empty can that someone left in a beautiful natural place? Take a bag with you the next time you go for a walk in the woods to pick things up. Or try it during your lunch break! We receive so much from spending time in nature. This is a great way to give WHEN D something back! AL O TI
CONNECT
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RELAXATION MEDITATION Here’s a quick and easy stress reliever you can practice almost anywhere. Find a quiet place outside and give it a try during the work day or when you get home! 1. Sit or lie down. 2. Blow all the air out of your lungs. 3. Breathe in and fill your lungs while counting to 6. 4. Hold that breath while counting to 6. 5. Breathe out completely while counting to 6. 6. Repeat 6 times and then notice how you feel!
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CONNECT
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EAT LUNCH OUTSIDE How often do you rush through eating lunch when you are at work? Try using this time to be mindful of what you are eating, as well as the natural world around you. Go outside, take your lunch and really pay attention to your 5 senses while you eat. This works even better if you leave your phone inside! IN I
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CONNECT
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PLAY UNPLUGGED On average, American adults get more than 10 hours of screen time a day. Many of us are literally addicted to our screens. Start intentionally decreasing your screentime and notice how you feel! Check off the activities as you complete them, then tally them up at the end.
Nap Outside No Screen Day Be Grateful 22
TAKE A NAP OUTSIDE Hammocks are great, but a blanket on the ground is pretty awesome too! Breathe deep and lose yourself in the sounds around you as you doze off. Take time to stretch and indulge your senses in the beauty of the natural world as you wake back up! Do not take your phone with you when you go outside. IN I
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UNPLUG
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NO SCREEN DAY Once upon a time, there was a world where people didn’t carry screens around in their pockets. People used to talk to each other, write letters to each other, and sometimes they would even just sit around and do nothing at all. See if you can make it an entire day with no screentime! IN I 24
UNPLUG
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BE GRATEFUL The world is a busy place. Especially during the work week, it is easy to get lost in the hustle and bustle and one day starts to blend into the next. Take time during the day or when you get home from work to sit outside and think of 5 people or things you are grateful for. WRITE YOUR THOUGHTS:
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UNPLUG
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PRIZES For every activity you complete in your passport, you will earn one raffle ticket to increase your chances to win a GRAND PRIZE! To qualify for grand prizes, complete the survey on the last two pages of your passport before SEPTEMBER 22ND. Then take a picture and email it to: admin@comealiveoutside.com
Everyone who completes at least 5 activities in their passport can also earn a free deck or Come Alive Outside MINDFULLNESS PLAYING CARDS! Visit the RUTLAND REGION CHAMBER OF COMMERCE and show your completed passport to get your deck. 5 0 M e r ch a n t s Row, Rutland, V T 05701 26
GRAND PRIZES
$500 CASH PRIZE!
ONE LUCKY WINNER will be chosen to receive $500 cash! This prize will be presented in the form of a VISA GIFT CARD. We suggest using this money for something that will allow you to spend more time outside and live a healthier life! 27
GRAND PRIZES
$100 GIFT CARDS
FIVE LUCKY WINNERS will receive a gift card of their choice to one of the great Rutland businesses above! Remember to SHOP LOCAL this summer! 28
MORE GREAT PRIZES! GIFT BASKET & $25 GIFT TWO CARD from ADULT ONE-DAY LIFT TICKETS to
FOUR ADULT ONE-DAY LIFT TICKETS to
TICKETS 29
Summer Passport 2020
SURVEY & PRIZES SUBMISSION FORM 1. Name: 2. Phone: 3. Email: 4. Employer: 5. How many activities did you complete in your passport:
15
6. Sign your name to verify that this is true.
To qualify for grand prizes, you must complete this survey, take a picture of both pages and email it to admin@comealiveoutside.com before SEPTEMBER 22ND, 2020. 30
Summer Passport 2020
SURVEY & PRIZES SUBMISSION FORM 7. Do you feel like this program had a positive impact on your mental health?
YES
8. Do you feel like this program had positive impact on your physical health?
YES
NO
NO
9. Do you feel like this program made you YES more physically active? NO 10. Do you feel like this program motivated you to get outside more?
YES
11. Would you recommend this program to a friend or co-worker?
YES
NO
NO
12. What did you like best about the program or what would you change?
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THIS PROGRAM IS PRODUCED WITH SUPPORT FROM:
WITH ADDITIONAL SUPPORT FROM:
Come Alive Outside is a 501c3 nonprofit that works to create the awareness, intention and opportunity for people to live healthier lives outside.
