WelcomeHandbook
TableofContents ProgramSummary................................................pg3 Registration..........................................................pg4 ProgramComponents Check-ins..................................................pg5 MindsetWorkshop....................................pg5 NutritionWorkshop..................................pg5 MealPrepwiththeChef............................pg6 MidwayPointCheckin..............................pg6 MaintenanceWorkshop............................pg6 Challenges Plank.......................................................pg7 WallSit....................................................pg8 IronCross................................................pg9 SportSpecific(Golf)................................pg10 SportSpecific(Racquets)........................pg10 SingleLegTouchdown............................pg11 PointSystem.......................................................pg12 FAQs....................................................................pg13 RegistrationForm...............................................pg14 TrackingSheet....................................................pg15 FitnessProgramming..........................................pg15 Awards&Gala.....................................................pg16
ProgramSummary FitLifeisa12weekprogram Competitionisbasedonactivitypoint Thisisanindividualcompetition Theprogramawardsparticipationpoints toincreaseprograminvolvement Thiscompetitionisforages16andolder Ages12-15canparticipateiftheyhave completedtheJrprogram. Participantsshouldcheckinweekly Programoffersmanycomponentsto inspirenewwaystobeactive,physically challenges,educationalworkshops, nutritionalguidanceandtheendless supportofourstaffandotherparticipants Celebrateeveryone'ssuccessattheFitLife Gala!
Registration $39RegistrationFee AnyQuestionsonhowtosignupplease visittheFitnessCenterFrontDesk
Check-ins EachWeek -(Day/Time) FitStart-1available FitCheck-2available MindsetWorkshop Week1-DateTBD Buildingyourmotivationmindset Understandingyour"Why" NutritionWorkshop Week2-DateTBD NutritionalGuidelines Tips&Tricks PortionControl&Hydration Buildinghealthymeals ProgramComponent
MealPrepwiththeChef MeetwithyourChefforsomeinsights andgoodpracticestofoodsafetyand mealprepping MidwayPointCheckin AsktheTrainer OpenFormat Understandingchallengesand overcomingobstacles MaintenanceWorkshop Howtomaintainthegoodhabitsyou havecreatedintoalifestylechange Behaviorchange Accountability&Support ProgramComponent (continued)
Challenges Plank&WallSitChallenge Thetimewillstartwhenthechallengerisinthe plankpositionontheirforearmsandtoes. Thetimewillstopwhenthechallengercomesdown fromtheplankpositionorisnolongerinthecorrect position. Thisincludesapikeposition(hipshighintheair)or anarchposition(bellysagging) Thechallengeronlygets1try,exceptionscanbe madeifoutsideinterferenceoccurswithinthefirst 30seconds. PlankChallenge-Rules
Thiscanbedonebarefootorwithsneakers Timewillstartwhenthechallengerhasenteredthe correctwallsitposition Kneesat90degrees Handshangingattheirsideorarmsheldoutinfront Handscannotbeplacedontheirlegs Timestopswhenthechallengersisnolongerinthe correctwallsitposition Thisincludesbeloworabovethe90-degreeangle Thechallengeronlygets1try,exceptionscanbemade ifoutsideinterferenceoccurswithinthefirst30 seconds. WallSitChallenge-Rules Challenges (continued)
Challenges (continued) Feetmuststarttogether,ArmsraisetoTposition, palmsfacingdown Feetdonotneedtoremaintogetherduringthe challenge TimestartswhenthechallengerisinthecorrectT position. Timestopswhenthechallengerisnolongerinthe correctTposition Thisincludesturningthedumbbells Raisingorloweringthearms IronCross-Men(5lbs)Women(2lbs)-Rules
Challenges(SportSpecific) Golf FitnessandGolfDirectorswillchoosewhichChallenge bestsuitsthesite. Option1-3BallDrill-OvertheTop Option2-5footMaster-PuttingDrill Challenges(SportSpecific) Racquets FitnessandRacquetsDirectorswillchoosewhich Challengebestsuitsthesite. Option1-WallBall-TennisRallyDrill Option2-Downs-TennisSpeed&ReactionDrill
Canbedonebarefootorwithsneakers Startwithyourfeethip-widthapartandyourtoes pointingstraightahead.Liftonelegdirectlybeside thesupportleg.Reachthehandoppositeofthe balancelegtowardthetoesofthebalancingfoot. Repeatthisasmanytimesinthe30-secondtime limit. Repeatusingoppositefoot/handwiththesame30secondtimelimit. Combinethenumberoftouchesfromeachsideto calculatethetotal. Iftheliftedlegtouchestheground,thetoetouch doesnotcount. SingleLegTouchdown -Rules Challenges (continued)
PointSystem ParticipationPoints Check-in=1 WeeklyCheck-in=1 FitStart(oneavailable)=1 FitCheck(twoavailable)=1 GolfLesson=1 TennisLesson=1 PTSession=1 GolfPlay=1 TennisPlay=1 ChallengeParticipation=1 WorkshopParticipation=1 FitMeal=1 AchievementPoints(inaddition) Challenge1st=3 Challenge2nd=2 Challenge3rd=1
FrequentlyAskedQuestionsFAQ Whatkindofsupportisavailabletomeasa FitLifeparticipant? Ourqualifiedstaffisheretosupportandassist youalongyourjourney.ReachouttotheFitness Centerwithanyquestionsorconcerns. HowshouldIdressforeachCheck-in? Athleticgearispreferred.Removeshoesfor weighin,socksorflipflopsarepermitted. HowoftenshouldICheck-in? Onecheck-inperweekismaximum.Youcanalso addaFitStart(1permitted)andFitChecks(2 permitted) WhenarePrizesAwarded? AllwinnerswillbeannouncedattheGala.
RegistrationForm ToRegisterforthechallenge scantheQRcode (jotform?)
TrackingSheet TrackingSheet-SharePoint FitnessProgramming FitnessProgramming-SharePoint
Awards&Gala Getdressedupandcelebrateallyouhaveaccomplished Location: Date&Time: Prizestobeawarded!