Healthy Lifestyle Challenge
Make this the year that you make time for yourself to get healthy.
Join the Healthy Lifestyle Challenge at the Mueller Fitness Center for 4 weeks to a healthier you!
The Challenge runs January 18 through February 11.
Join the program to:
- Explore new activities
- Rediscover the fun of playing games
- Dare new challenges
- Try exercise classes
- Learn aspects of the Army Combat Fitness Test
- Establish routines - Have Fun, Learn, Be Healthy!
The program focuses on a short term exposure, commitment, personal challenge and education as a building block to lifelong habits. At the end of the Challenge, participants should see improvement in endurance, strength, flexibility, weight loss and body mass composition.
- Pre and post program fitness assessment
- Two instructor led classes (yoga and circuit training)
- Accepting Change presentation
- Nutrition education
The goal of the Healthy Lifestyle challenge is to motivate participants to make lasting changes in their lifestyle that will promote physical, mental and emotional fitness. Throughout the program participants will receive information about how they can improve in each of these areas through classes, trivia, handouts, healthy recipes and more. Weekly challenges will encourage participants to make changes in their lifestyle that they can continue to build on throughout the month and hopefully continue in the future. There are also wide variety of free events throughout the month that will not only keep you active, but will also promote social and emotional health.
Week 1 – 10,000 Steps a Day
Challenge yourself to take at least 10,000 steps each day. You can use a variety of devices to track them. If you find that your daily routine doesn’t get you near this goal, try to add something such as an evening walk. If you are already tracking your steps, then try adding a different challenge or upping the number of steps.
Week 2 – Hydration Challenge
Use an app or do it the old fashioned way with a pen and paper. Tally the number of 8 oz. glasses of water you drink each day. The goal should be at least eight. Check the information board at the fitness center for additional tips and information about fluid consumption.
Week 3 - 30 and 30 Challenge
Lack of sleep, especially enough hours of uninterrupted deep sleep can have a negative effect on your mental and physical health. Challenge yourself to get at least 30 minutes of relaxation in before you go to sleep. Turning off the TV or other electronic devices at least 30 minutes before bed will ensure a better night’s sleep and allow you to fall asleep faster. The second part of the challenge is to set your alarm 30 minutes earlier in the morning and skipping the snooze button. Getting out of bed can be tough, but if you give yourself a little extra time in the morning instead of rushing around you will get a much better start to your day.
Week 4 – Drop a Bad Habit
Everyone has bad habits. Try to minimize or cut one out completely for at least a week. Some examples would be smoking, drinking alcohol, drinking sugary drinks, screen time (TV, phone, tablet), eating processed foods, etc. You can also challenge yourself even further and pick up a good habit. Try cooking healthier food at home, getting more sleep, drinking more water, adding more exercise to your routine, etc.
Available during open hours at the Mueller Fitness Center
Well Beats is an automated training device that allows you to select and customize your workout. You can select from a list of hundreds of classes with something for every age, stage and ability. The filters make it easy to find exactly what you’re looking for. Participants can start with a tutorial for new activities or select their knowledge and fitness levels. You can also take fitness tests and track your progress easily. Goal-based workout plans provide users a road map to reaching their fitness goals. Each plan is 4-8 weeks that guide users through workouts. Available plans include Lose Weight, Build Strength, Get Fit, Kickboxing, Zumba, Yoga and much more. Set up a free account and get started.
MyPlate.gov is a great place for ideas, activities, tracking your meals, recipes and much more! There is even a free app you can use to make it easier and more convenient.
500/1,000 Pound Club
Mueller Fitness Center
Compete in this new program and test your strength! The contest consists of one rep each of deadlift, squat and a bench press. The total amount of pounds lifted will be added together. If you can lift 500 pounds (for women) or 1,000 pounds (for men) you will receive a certificate, t shirt and recognition at the Mueller Fitness Center. If you are not a serious weight lifter, but would still like to participate for fun then ask a staff member for assistance. Our staff can assist you in getting started and give you ways to improve going forward. You are not required to any specific weight, so all experience levels and ability levels can participate and earn points.
Trivia Question of the Day
Mueller Fitness Center
Stop by anytime during opening hours to take a crack at the trivia question of the day. Topics will include sports, physical fitness, mental fitness and nutrition. The question will be listed with daily challenges and events. Submit answers to the fitness center staff.
Special Activities and Events
Introduction to the Weight Room
January 19 by appointment at the Mueller Fitness Center
Do you want to start weight training at any level, but feel unsure or intimidated? The Fitness Center staff will help you learn new equipment and give you personalized training tips.
Accepting Change (Motivational Interviewing)
January 20, noon - 1 p.m., Conference Room (B203, Room 106)
Learn how MFLCs can help you build motivation and mobilize commitment to make positive changes in your life. Motivational Interviewing helps people through the emotional stages of change necessary to find their motivation and believes in the concept that people are more often reluctant versus resistant to change. Using the concepts taught in this course promotes the individual to make steps toward positive change.
Overhead Medicine Ball Throw
January 21, during open hours at the Mueller Fitness Center
This is a part of the new Army fitness test that focuses on dynamic movement and building strength. You can compete for distance or just participate and add a new exercise to your training routine.
January 24 & 26, Mueller Fitness Center. Sign up for a time slot during open hours.
If you like tennis, racquetball or table tennis, you will love Pickleball! It is a similar game played with wooden paddles and a lower net than tennis. Pickleball is not only fun, but a great way to get cardiovascular exercise. It will be available all day and staff will be available for assistance. Sign up in advance for a timeslot to compete against other participants.
10 Minute Row
January 25, during open hours at the Mueller Fitness Center
You will row for 10 minutes and your score will be how many meters you were able to row during that time. Rowing is a fantastic non-impact exercise that is great for the whole body and can be gentle enough to help rehab injuries or take pressure off the body that you normally get from running.
Jump Rope Challenge
January 27, during open hours at the Mueller Fitness Center
This is a fun challenge where participants will see how long they can jump rope without stopping. If you haven’t jumped rope since you were a kid, it is a good way to get back into it and keep trying to improve your time and your cardiovascular fitness.
January 28, during open hours at the Mueller Fitness Center
This is a short, but high intensity run that focuses on increasing quickness, change of direction and agility. Compete for the best time or just try it out to get a benchmark time and work on improvement.
January 31 and February 2, Mueller Fitness Center. Sign up for a time slot during open hours.
Sign up in advance for a timeslot to compete against other participants.
Healthy Recipe Competition and Nutrition 101
February 1, 5:30-7 p.m., Pete Burke Community Center
This class will help participants identify the components of a balanced diet and learn the many ways essential nutrients and superfoods fuel and build the body. We will learn the difference between simple and complex carbohydrates and examine the effects added sugar has on the body. In addition to nutritious recipes and healthy eating tips, participants will be given a tool to evaluate their weight gain probability and identify their problem foods. Participants can also bring in a healthy dish (with recipe) for the group to try. Recipes will be shared with the group and the dishes will be voted on. The winning dish will receive bonus points.
Stealth Board Plank Challenge
February 3, during open hours at the Mueller Fitness Center
Stealth Boards are movable platforms that put a greater emphasis on balancing than traditional planks. Balancing on them works more small muscle groups and it is a great full body exercise with a focus on core strengthening. You can compete for the best time or just try it out for fun. There is an app you can download for free to play interactive games which makes it a lot more enjoyable!
Weight Sled Race
February 4, during open hours at the Mueller Fitness Center
Another part of the new Army fitness test. Participants will pull a weight sled on the gym floor to compete for the best time. If you are not competitive, it is a great introduction to a dynamic leg exercise that you can add to your routine. Weight can be adjusted for any ability level.
February 7, 5:30-6:30 p.m. (weather permitting). Contact Fitness Center for the meeting point
This is not only a great exercise, but also a good opportunity to socialize outdoors. Equipment will be provided so anyone can try it out. The course will be fairly level and will be suitable for all fitness levels. Remember to dress warm and bring a headlamp!
3 Point Shooting
February 1, during open hours at the Mueller Fitness Center
Participants will attempt ten 3 point shots and log their score.
February 9, 5:30-6:30 p.m., Mueller Fitness Center
Unleash your inner child while getting some great cardio exercise! Come alone or bring your friends and form teams.
February 10, 5:30-6:30 p.m., Mueller Fitness Center
Another great opportunity to socialize and have some fun. Wallyball is like volleyball, but played in a racquetball court. Come alone or bring your friends and form teams.
February 1 & 8, 11:30 a.m. - 12:30 p.m., Mueller Fitness Center
This class is for those in need of a mid-day break to relax, release stress, and softly stretch. Perfect for ALL levels. Cost is $6 (1 class is included in the program).
Mondays and Wednesdays,8:30-9:30 a.m. and 5:45-6:45 p.m., Mueller Fitness Center
Utilizing a timer and stations, this workout is customizable for most levels of fitness! With different intervals of work and rest you will build strength, mobility, and cardio capacity during this class that always offers something new and fresh. Cost is $6 (1 class is included in the program). Note: There will be no morning classes on 19, 24 &26 January.
Chair Yoga Workshop
February 4, 5:15-6:45 p.m., Mueller Fitness Center
This 1.5 hour class will introduce you to the incredible possibilities that chair yoga has to offer. Not only perfect for total beginners to yoga or fitness, chair yoga is suitable for those looking to modify their practice in new and unique ways, too. The chair will act as a prop to support, assist with balance, provide valuable and safe leverage, advance a pose as needed. Options are given for each posture to meet students where they are. No yoga experience needed. Minimum four participants needed (pre-registration). Cost is $11.
Available by appointment at Mueller Fitness Center
Starting at $40 a session. Special deals available. Ask staff for details. The participant with the highest point total for the month will receive a free session!
$15/person; $25/two participants
Register by January 14.
Mueller Fitness Center
Military DSN (314) 440-2747