"Choose Your Own Goal" Examples

Become more flexible

Follow a weekly program to improve your flexibility.

Stretch at least 15 minutes a day through a series of exercises.  Use an app such as Performance Stretching to follow a daily program.  If you complete the outlined program each week, you receive points.

Have an injury? Follow a rehab program.

Follow an app that will take you through a specific exercises to help rehab injuries.

If you follow the program outlined on a weekly basis, you will earn points.

Work your way up to a certain number of consecutive pushups

Follow an app that will take you through a specific pushups program each week to build up strength.

If you follow the program outlined on a weekly basis, you will earn points.

Be healthier!

Choose two (or all) of the following steps to live a healthier life.

-Exercise at least 5 days/week for at least 30 minutes

-Weight train at least 3x/week

-Track diet through app and stay within the caloric range given 

Strengthen your core.

Follow a weekly core/ab routine to get stronger (and build that summer six pack)!

If you follow the program outlined each week you will receive points.

Complete one of The Active Workplace's 12 minute core routines at least 5 days/week.

Run a 5K

Use an app or written training program to stay on track with weekly workouts

You'll earn points if you follow the routine outlined each week. 

Run a 10K

Use an app or written training program to stay on track with weekly workouts

You'll earn points if you follow the routine outlined each week. 

Lower Blood Pressure

Choose two (or all) of the following steps each week in order to earn points. If you decide to track your diet, it must be tracked EVERY DAY.

-Exercise for 30 min at least 5 days/week

-Limit sodium to 2,300 mg a day or less

-Avoid tobacco products

-Track diet

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