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FALL FITNESS 2013 I N F O R MAT I ON A L PA C K ET

6-WEEK CHALLENGE Nov. 4-Dec. 13 work your way to a healthier lifestyle (and a free t-shirt!) by joining Buckner’s

R U N L I F T S T R E T C H E AT SWIM WA L K GOTTA GET BIKE YOGA ME ONE OF THOSE…

THIS!

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Fall Fitness Challenge

NOVEMBER 4-DECEMBER 13

WHO CAN PARTICIPATE? Any Buckner employee. Those working on project sites can log their progress online.

WHY SHOULD I JOIN THE CHALLENGE? This is a chance to get fit, develop healthy exercise and eating habits, relieve stress and bond with co-workers. And you can earn a t-shirt and other great rewards! HOW DOES IT WORK? You get to choose when and how you participate. Each fitness activity you do corresponds to a certain number of points. You log your activity and points online and are eligible for prizes! HOW DO I SIGN UP? You fill out the form (starting today) at the end of this packet and submit it to annieh@bucknercompanies.com. Then we send you the link to a spreadsheet where you can log your progress online.

CONTINUE FOR INFO ON ACTIVITIES, PRIZES AND GETTING INVOLVED….


THE CHALLENGE Each of your fitness activities (see next page for more info!) during Fall Fitness earns you a certain number of points. Reach 40 points and you get a Fall Fitness t-shirt. Keep it up and you could win vouchers for a massage, yoga or a canoe/kayak trip, gift cards or other prizes for reaching 80 points or being in the TOP 3 point earners AND departments compete for the top participation award.

40 POINTS GETS YOU A T-SHIRT!

80 POINTS EARNS YOU A MASSAGE, YOGA CLASSES OR A KAYAK TRIP

RAFFLE PRIZES EVERY WEEK FOR PARTICIPANTS

TOP 3 POINT EARNERS RECEIVE A $50 GIFT CARD TO THE SPORTS OUTFITTER OF THEIR CHOICE

MOST ACTIVE DEPARTMENT GETS A TOP PARTICIPATION AWARD

EVERYONE GETS FIT! PAGE 2


You can sign up for as many of these minichallenges as you want! Earning just 1 point/day will get you a t-shirt by the end of Fall Fitness. Set realistic yet challenging goals and get started!

THE OPTIONS FITNESS TEST 2+3 POINTS Take this 30min-1hr test in the Buckner Fitness Center November 4th or 5th at 12pm or 5pm. Or download the test and complete it on your own. Get an extra 3 points if you take it again at the end of Fall Fitness.

FITNESS GOALS 2+3 POINTS Complete the Personal Fitness Goals form on page 8. Get an extra 3 points when you reach your fitness goals.

PERSONAL/GROU P WORKOUT 1 POINT/WORKOUT This could be a walk, a run, weights, or even scrubbing your floors – any activity where you do 30+ minutes of moderate to vigorous cardio. Get an extra point if you work out with another Buckner employee!

100 PUSHUPS/ABS CHALLENGE 1 POINT/DAY

Do 100 pushups or crunches in a day in any number of increments.

H2O CHALLENGE 1 POINT/DAY Drink at least 8 8-oz. (2L) glasses of water in a day.

PEDOMETER CHALLENGE 1 POINT/DAY YOU WALK 8,000+ STEPS Download the Runtastic Pedometer app on your iPhone or Android and start a new session at the beginning of each day with a goal of 8,000-10,000 steps.

FRUIT&VEGGIE CHALLENGE 1 POINT/DAY Eat 5+ servings of fruits and veggies in a day. PAGE 3

100 MILE CHALLENGE 5 POINTS Run 100 miles over 6 weeks or bike 100 miles over 10 days. You can log your runs or rides as workouts.

MORNING YOGA 1 POINT, 2 IF YOU BRING A FRIEND Tuesdays and Thursdays at 7:40 in the Buckner Fitness Center

RUN/WALK A RACE 10 POINTS Run in any of the races on page 4 or pick your own. 1 extra point for every coworker who runs with you. Buckner will reimburse $20 of your registration fee upon completion.


THE RACES Running or walking a race is a great way to motivate yourself to work toward your goals and feel great about achieving them. During Fall Fitness, Buckner will refund $20 of your registration fee for one race once you complete it, or if want, Buckner will donate the $20 to the charity of your choice!

RUN, RIDE AND DRINK 5K, Southern Pines, NC Saturday November 9, 5k with optional 10mile bike. Register here. 5k: $25, 5k+bike: $35 TATUM’S TRAIL 5K FOR THE CURE, Garner, NC, Sunday November 10 Register here. $25 RACE FOR THE GOAL 5K, Cary, NC Sunday November 17, Register here. $20

DO IT AS A TEAM!! Participating in a race earls you 10 points towards your total plus one BONUS POINT for every Buckner employee who races with you!

SKINNY TURKEY 5K & ½ MARATHON Raleigh, NC, Thursday November 28, Register here. $20 RUN AT THE ROCK 7 & 14 MILE Burlington, NC, Saturday December 7 Register here. 7mi: $35, 14mi: $45 MISTLETOE 5K & ½ MARATHON Winston Salem, NC, Saturday December 7 Register here. 5k: $30, ½: $45 PAGE 4


THE POINTS 1. Fill out the sign-up form and select which challenges you want to complete.

3. We’ll send you the link to a Google Spreadsheet where you can track your points and progress.

2. Send it to annieh @bucknercompanies.com to join the challenge. 4. Once you reach 40 points you can collect your tshirt…but keep logging your points to win vouchers, top earner prizes and departmental awards!

HOW TO TRACK YOUR POINTS When you open the link to the sheet it will look like this:

Scroll down to each of the challenges you’re participating in and mark your points for that day. Then count up your points and enter the total into “POINTS TRACKING” for that day.

The form will automatically update your total points in POINTS TRACKING PAGE 5


THE RATIONALE

Why should I participate in Fall Fitness? 1. Free tshirt!

2. Sleep better.

(and other cool prizes)

3. Feel better. (endorphins make you happy)

4. Eat better.

5. Be more productive. (employees who exercise regularly are more productive and have higher salaries on average.)

6. Form healthy habits PAGE 6


SIGN-UP FORM

(Sign up starts 10/30 and Fall Fitness starts November 4th! You can join the challenge at any time until December 1st)

Name: T-shirt size: S

M

Email: L

XL

XXL

Department: ____ Finance and Purchasing

____ Project managers

____ Safety and Training

____ Superintendents

____ Leadership Team

____ Ironworkers

____ Business Development

____ Crane operators

____ Equipment Administration

____ BIR Field

____ Mechanics

____ BIR Management/Admin

____ Mobilization/Crane crew

____ BMI Shop

____ HR

____ BMI Office

I am interested in participating in the following challenges: When you sign up for a challenge, you name will be added to that challenge on the points tracking spreadsheet. If you are planning to run/walk a race, you can add your own name to the spreadsheet under the appropriate race. You can join a new challenge at any time by emailing Annie Huth @ annieh@bucknercompanies.com. ____ Fitness test

____ Fruit and veggie

____ Personal fitness goals

____ Individual/group workouts

____ 100 Pushups/Abs

____ 100 miles

____ H2O

____ Morning yoga

___ Y

N

Pedometer

I would like to receive emails with information about exercise opportunities, fitness tips, nutritious recipes etc. during Fall Fitness.

Upon completion, email this form to annieh@bucknercompanies.com and you’ll receive the link to start tracking your points! PAGE 7


PERSONAL FITNESS GOALS

Areas I want to improve in:

___ Aerobic endurance ___ Muscular endurance ___ Flexibility ___ Weight loss/gain ___ Nutrition ___ Blood pressure ___ Blood sugar

___ Injury rehabilitation ___ Sleep ___ Self esteem ___ Posture ___ Limit alcohol consumption ___ Quit or reduce amount of smoking ___ Eat out less

1. Choose up to 3 fitness goals to focus on over the next 6 weeks (ex. Lose/gain ___ pounds, exercise consistently ___x/week, run a 5k or 10k, improve muscular strength). Try to set goals that are both realistic and challenging. #1 __________________________________________________________ #2 __________________________________________________________ #3 __________________________________________________________ 2. How will you achieve your goals? (Consider frequency [list specific days & times], intensity, duration, mode, etc.) #1 _____________________________________________________ #2 _____________________________________________________ #3 _____________________________________________________ 3.. What changes, if any, do you need to make to your diet and lifestyle? (Keep them achievable and realistic.) #1 __________________________________________________________ #2 __________________________________________________________ #3 __________________________________________________________

4. What obstacles might interfere with your goal achievement? Obstacle

Strategy for overcoming obstacle

_________________________

_________________________

_________________________

_________________________

_________________________

_________________________

PAGE 8


Fall Fitness 2013 Informational Packet