Wellness Challenge Week 1 Scorecard (1/21-1/27)
Scorecards are due by noon on MONDAY, JANUARY 28, 2013. Please call 206.296.2593 or email
with any questions.
Note: Teams signed up after 1/21 may not appear in alphabetical order, the've been added at the end
166B Tapatio Krew
Beyonce's Back-up Dancers
Channel 4 News Team
Check yo' self before UREC yo' self
Fit for enrollment
Health Nut (Cookie)s
I got your PIG
Legally Buff 2013
Lion of Judah
Playing to Win
Queens of Heart
Sink or Swim
The Crazy Coons
The Fab Flo Fo Co
The Fighting MLAise
The Gurls Room
The Nursing Nook
Global Go Getters
Nat and the Xav Girls
The Brave Little Toasters
Purple Striped Pandas
The Friday Mornings
Damned if I Doughnut
Seattle U. User Name
email: firstname.lastname@example.org | user name: wellness
1 point for each 30 minute of continuous, MODERATE physical activity. 2 points for each 45 minute continuous VIGOROUS physical activity. Weekly Max 10 points
List the type of exercise you did each day separated by comma
MODERATE ACTIVITIES INCLUDE: Walking briskly, Bicycling, General gardening, Dancing, Golf (walking and carrying clubs), Water aerobics, Canoeing. VIGOROUS ACTIVITIES INCLUDE: Running/jogging, Walking very fast, Bicycling, Heavy yard work (chopping wood), Swimming, Aerobics, Basketball.
I used the stairs as an alternative to an elevator, if able
(2 points) You can slip one time per week and still take the points
You can slip one day (per week) on these and take 1 point.
I ate 5 servings of FRUIT and VEGETABLES each day this week
(2 points) Serving size: 1 cup. Try to eat more vegetables than fruit.
I ate WHOLE GRAINS as more than half my total grains each day this week
(2 points) WHOLE GRAINS INCLUDE: whole wheat flour, oatmeal, brown rice. REFINED GRAINS INCLUDE: white flour, white bread, white rice.
I drank at least 8 8-ounce GLASSES OF WATER (or herbal tea) each day this week
(2 points) Water is important to stay hydrated, maintain energy, and flush your body of toxins.
I drank 300mg of CAFFEINE or less each day this week
(2 points) Consider switching to decaf, half caf, or "split shot" drinks. Note: Starbucks grande drip coffee = 330mg of caffeine
If I chose to drink ALCOHOL, I did so responsibly this week
(2 points) 0 drinks if under 21; otherwise no more than 1 drink per hour, 4 or fewer drinks per sitting, weekly max of 7 drinks
Engaged in some type of EMOTIONAL wellness activity this week for about an hour or more
(5 points) Examples: deep conversation, seeing a comedian, mental health counseling, resolving a conflict, etc.
EMOTIONAL wellness activity
Engaged in some type of SPIRITUAL wellness activity this week for about an hour or more
(5 points) Examples: attending worship, connecting with nature, prayer, meditation, etc.
SPIRITUAL wellness activity
Engaged in some type of INTELLECTUAL wellness activity this week for about an hour or more
(5 points) Examples: watching a documentary, debating a topic, attending a speaker, etc.
INTELLECTUAL wellness activity
Engaged in some type of SOCIAL wellness activity this week for about an hour or more
(5 points) Examples: relaxing with friends / family, attending a concert, learning more about someone, saying no a social invite when appropriate, etc.
SOCIAL wellness activity
I SLEPT at least 7 hours each night this week
(2 points) You can slip one day and take 1 point.
I chose not to use TOBACCO this week
I BRUSHED & FLOSSED my teeth each day this week
(2 points) You can slip one day and take 1 point.
I wore a SEAT-BELT every time I was in a car this week
I WASHED MY HANDS regularly with soap each day this week
(2 points) This includes after using the bathroom and before each meal
I tried something NEW this week
(1 point) Examples: eating a new food, using a new piece of gym equipment, trying a new campus resource, etc.
I did something KIND this week
(1 point) Examples: thank you note, sharing gratitude, smiling for no reason
I took at least 30 minutes to MANAGE STRESS this week
(2 points) Examples: deep breathing, long walk, mindfulness practice, etc.
BONUS: I did not cheat, whine, complain, taunt, or act like a poor sport this week
I am submitting my weekly scorecard on time!
(1 point) Deadline listed at top of scorecard
Personal Improvement Goal
Set a personal improvement goal for yourself
Use this 6 week challenge to help you achieve that goal. Tip: make sure your goal attainable in 6 weeks, consider all dimensions of your wellness, think about what weekly progress will look like, and how you'll know you've reached your goal. For example, "reduce my overall stress" might be a hard to achieve for certain but "take 30 minutes 5x a week to practice deep breathing" will help you achieve your goal and you'll know you've done it!
I read or watched the weekly Feed Your Brain
(2 points) Feed Your Brain was included in your weekly email and can also be found at www.seattleu.edu/wellness/challenge
I attended a Wellness Challenge Info. Session
(2 points) January 22 at 12pm in ADMN 206 or January 23 at 4pm in ADMN 205
I attended the Martin Luther King, Jr. Day Celebration to feature member of "Little Rock Nine"
(2 points) January 22 at 7pm in Pigott Auditorium
I attended the Interfaith Prayer for Peace
(2 points) January 24 at 12pm in the Chapel of St. Ignatius
I attended the Wellness Challenge Kickoff Party
(2 points) January 24 at 5pm in PIGT 204
I attended the Outdoor Skills Session: Avalanche Awareness
(2 points) January 24 at 7pm in PIGT 203
I participated in Labor of Love
(5 points) January 26 at 9am at the Center for Service and Community Engagement
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