GOALS

Your STRONG Challenge begins with setting fitness goals. Although we’ll be encouraging you in other areas of your life, we want to start by focusing on physical health and wellness. Start by setting goals to achieve during the next six weeks (watch the video for guidance). Whether you are at the “walk around the block” level or at the “run the next marathon” level, start where you are, and we’ll grow from there. Achieving goals will set the foundation for healthier habits for life. You were made for more!

VIRTUAL OFFERINGS

• Live Zoom Classes
• On-Demand Video Library
• National Strong Challenge Page

AT HOME

• Couch to 5K 
• Strength training workout – Nike Training Club or 8Fit
• Outdoor Bike – 20 minutes
• Hiking/Walking Trails
• STRONG Challenge Wednesday Workout
• Body Weight Circuit
• Push-up Challenge

FAMILY FRIENDLY

• Family YouTube Fitness
• Family Fitness Scavenger Hunt

IN-PERSON AT THE YMCA (YMCA MEMBERSHIP REQUIRED)

• Group Exercise Class – Reserve a space at your Y
• Fitness Center – 20-minute weight training rotation
• Fitness Center – 20 minutes on elliptical/treadmill/stationary bike
• Lap swimming at the Walter Schroeder Aquatic Center

PLAY

Your STRONG Challenge continues by rediscovering Play! Research affirms that we are STRONGER when we are having fun; remember the number of times in a day you laughed as a kid? Remember feeling invincible? What about now?

This week we will add to our fitness goals two tall servings of fun. Rediscovering your joy will add to your foundation of strength. You were made to PLAY! 

Below are some ideas to get you off the couch and onto a new healthier life. This is how we’ll fight, how we’ll get STRONG.

STRONG ACTIVITIES 

Keep moving 20 minutes a day and participating in physical fitness activities. Add 2 PLAY ideas to get you laughing and enjoying more.   PLAY is how we’ll fight this week; how we’ll get STRONG. 

VIRTUAL OFFERINGS

• STRONG Community Group Events

AT HOME (WITH FAMILY)

• Family board game night 
• Play outside for 20 mins 
• Hide and seek 
• Playground time 
• Ride bikes 
• Play catch 
• Wii family night 
• Family Card Games 
• Basketball 
• Football 
• Baseball 
• Hike with friends/family  
• Puzzles 
• Visit a Milwaukee County Park 
• Visit a Wisconsin State Park 

CONNECT

Your STRONG Challenge continues with Connect! This week we will get STRONGer through CONNECTing with our friends, family, and community. 
 
Did you know that on average we receive over 6000 messages a day? Let that sink in… These constant beeps, dings, buzzes, and tweets are demanding our attention and severely hurting our health. And worse, they are pulling us away from the things that truly matter the most in our short lives. This week, you will be challenged to go mentally deeper into the Challenge. You got this and we believe in YOU because YOU are STRONG. 

There has never been a better week in the challenge to connect with your accountability buddy! Call them, ask how they are doing. Offer some encouragement and STRONG cheerleader spirit! AND, join the Facebook Community Group (link here) to share your moments of connection with your new friends! When we connect, we are STRONG.

Download your tracking sheet here and remember to post it in a prominent place.  Connect with your accountability buddy to make sure they are doing the same! Go team go!

There has never been a better week in the challenge to connect with your accountability buddy! Call them, ask how they are doing. Offer some encouragement and STRONG cheerleader spirit! AND, join the Facebook Community Group (link here) to share your moments of connection with your new friends! When we connect, we are STRONG. 

Download your tracking sheet here and remember to post it in a prominent place.  Connect with your accountability buddy to make sure they are doing the same! Go team go! 

STRONG ACTIVITIES

Ideas to get you off the couch and onto a new healthier life.   This is how we’ll fight, how we’ll get STRONG. 

VIRTUAL OFFERINGS

• Live Zoom Classes 
• On-Demand Video Library 

IN-PERSON OUTDOORS

• Couch to 5K  
• Strength Training Workout – Nike Training Club or 8Fit 
• Bike – 20 minutes 
• Hiking – 20 minutes 

AT HOME

• Body Weight Circuit 
• Push-up Challenge 

FAMILY FRIENDLY

• Family YouTube Fitness 
• Family Fitness Scavenger Hunt 

IN-PERSON AT THE Y

• Group Exercise Class 
• Fitness Center – 20-minute rotation 
• Cycle – 20 minutes 

REST

Your STRONG Challenge continues with finding ways to REST! Chillaxing, naps, a good night’s sleep…REST. It’s something we all need desperately to thrive but ignore its mystical powers. Why does REST always seem to get put on the backburner of our 1000 MPH-paced lives. We all fall victim to not falling asleep at a regular time, ignoring quiet time or not designating a rest day for our week. This week, we reclaim our health with the power naps, sleeping in, quieting our minds…this week, we REST! 

This week, we will add to our fitness goals two, ten-minute helpings of meditation/prayer and one day of complete rest. Mark your tracking sheet in places where you will REST. Join the Facebook Community Group (link here) to share your moments of rest with your new friends! When we rest, we are STRONG. 

Download your tracking sheet here and remember to post it in a prominent place.  Connect with your accountability buddy to make sure they are doing the same! Go team go! 

STRONG ACTIVITIES

Below are some ideas to help us rest this week 

ON YOUR OWN

• Meditate – Unplug for 10 minutes minimum. Do everything you can to lay still, rest your mind, and monitor your breathing. 

• Take a day, preferably Sunday, and DO NOTHING. Rest, chillax, have 5 naps. Kid screen time is totally acceptable while you regroup your life for another week. 
• Unplug tech for 20 minutes and sit outside. Take in your surroundings. Journal your experience! 

WITH A LITTLE HELP

Try any of these apps for guided meditation, stress relief, and rest 

• Calm: Find Your Calm. Sleep more. Stress less. Live better. 

• Shine: Daily self-care, Lifelong healing. Make a habit out of caring for your mental and emotional health.

Join us on Friday night for a cooking demo on a dinner the whole family can enjoy- Check out the info and ingredient list here.

Service

Why do we always seem to have time for “I” but not for “us”? Time for self-centered binging and not for moments of serving others. For some, it is fear or a recent loss that drives them to hold tightly to what is theirs. The problem is, we are designed to live differently, to be givers and not just takers. To take hold of a weapon of the spirit and look out for our friends and our neighbors. 
 
If we are willing to prioritize the needs of others, to reach for our best things to give, and to carve out time to serve, we will discover the transformational rewards that come only from practicing heroic love. The rewards are great, but the motivation to do nothing can be greater... push through! Be STRONG. 
 
This week, along with your 20-minute fitness goals, open up a can of loving others. The Y will be hosting a contactless food drive to support the community at the Rite-Hite Family YMCA from 8am-12pm and 4pm-6pm on Wednesday November 18th.  Drive up and drop off your donation on the west side of the building (summer temporary entrance).  If you are coming inside to workout- donation bins will be located across from the Welcome Desk.

This week we will add one service opportunity to our tracker. We were designed to give our time and talents and serve. This week find opportunities to help others. 

Download your tracking sheet here and remember to post it in a prominent place.  Connect with your accountability buddy to make sure they are doing the same! Go team go! 

STRONG ACTIVITIES

WAYS TO SERVE 

1. Donate Blood – Listed below is the link to the sign up schedule where you’ll find available donation appointment times at Wauwatosa Donor Center and some convenient local blood drives. Click the link, find an available time slot and BE SURE to add “RITE HITE” to the appointment notes. Family and friends are also welcome!
   Wauwatosa Donor Center
   Downtown Milwaukee Donor Center
   Uihlein Soccer Park/Milwaukee Kickers Soccer Club
   Brown Deer Community
2. Mow a neighbor's lawn/rake a neighbor's leaves  
3. Send a gift certificate to someone who lost their job (Amazon) 
4.  Perform a Random Act of Kindness  
5. Deliver meals (Meals on Wheels) 
6. Volunteer (Boy Scouts, Girl Scouts) 
7. Mentor a youth (Big Brothers/Big Sisters) 
8. Fill a box of some good stuff and donate it (Goodwill) 
9. Buy school supplies for youth (bring it to you local school) 
10. Pray for someone in need (and tell them) 
11. Help someone find a job (use your network) 
12. Pay for someone’s coffee (Starbucks) 
13. Write an inspiring article and share it (LinkedIn) 
14. Stop complaining, get involved (Social Justice) 
15. Sponsor someone (a YMCA scholarship) 
16. Buy lunch for someone (Uber Eats)  
17. Do extra stuff around the house (stop being lazy) 
18. Encourage five people on the Strong Challenge (Facebook group) 
19. Fill a box with food and donate it Wednesday November 18th at the Rite-Hite Family YMCA food drive 
20. Build a house!  (Habitat For Humanity) 
21. Call a senior, check-in, and ask if they need help. 
22. Clean a park (bring your own garbage bags) 
23. Donate to the Humane Society or adopt a dog (or cat) 
24. Sign up for a virtual 5k for a good cause 
25. Make a wish come true (Make-A-Wish Foundation) 
26. Donate cash (be generous—give big) 
27. Donate sanitizing supplies to a child care or senior care facility 
28. Make PPE masks for childcare workers, students, seniors…. 
29. Say nice things on your zoom meetings this week  

Need other ideas? Check out opportunities through United Way   https://www.unitedwaygmwc.org/Volunteer