Progress Sheet NWC 2019
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I am NEW to the National Wellness Challenge I have done the National Wellness Challenge before
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READ HEREREAD HERE
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If you would like to skip the details, all you need to know is in the checklist on the rightChecklist:
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1. Make sure you have registered: As an INDIVIDUAL (bit.ly/NWC_individual) OR as part of a TEAM of 4 (bit.ly/NWC_team). Once registered, you will receive your personal progress sheet in the confirmation email
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What is the National Wellness Challenge?

The National Wellness Challenge (NWC) is a month-long, nationwide event that seeks to promote wellness among Canadian medical students. It seeks to improve wellness through encouraging participants to try new health-supporting behaviours and build healthy habits. The month will be divided into 4 aspects of wellness, one week being devoted to each: Social Wellness, Mental Wellness, Physical Wellness and Nutrition Wellness.

How does the challenge work?

Students can register for the National Wellness Challenge as an individual, or in a team of 4. Once you have decided how you would like to participate, please register as an individual (bit.ly/NWC_individual) or as a team (bit.ly/NWC_team), and within two days, you will receive your personal progress sheet via email.

For each week, there will be a list of challenges that can be completed that will all be found on your progress sheet. There are no limits to the number of challenges that you can do. Ie you can complete 5 different challenge in one day, complete the same challenges for 5 days in a row, or mix and match. Just not twice the same challenge in the same day. For each challenge completed, you will be given one point. Each point is the equivalent of one ballot, which be entered into an end-of-week draw. Ie, the more points you have, the higher the chance that your name, or your team’s name, will be drawn. There will be a winner for the individual stream, and for the team stream every week! Prizes can be chosen from a list, and there will be two 150$ value prize for individuals, and one 450$ value prize for a team, each week. With each new weekly theme, there will be a new draw with new ballots.

The challenge aims to demonstrate that wellness is multifaceted, and can be incorporated into a daily routine.10 bonus points will be given each week if you complete your favourite challenge from any week, for 6 days of the current week. Ex. During the Nutrition week, I will be completing challenges related to nutrition, which will each count for 1 point, and to get the 10 bonus points, I will also pick my favourite challenge from any of the challenges (ex: exercise for 45 mins) and do it for ≥6 out of the 7 days! For teams, 50 points will be given if your team completes any combination of the teams challenges for ≥6 out of the 7 days.

Please take a look at the checklist on the right for specific instructions on how to use the progress sheet.

Why should I participate?

Participation benefits include:
- Improving your health!
- Being a part of a national attempt to increase medical student wellbeing!
- Winning one of the participation incentive prizes!

How can I sign up?

- Decide if you would like to join the challenge as an individual, or in a team of 4 and register on the google form as an individual (bit.ly/NWC_individual) or as a team (bit.ly/NWC_team).
- Join your School’s National Wellness Challenge Facebook group, where you can post pictures of your progress and keep track of everyone else participating! Further, this is where your local Wellness Representative will share information about the challenge

More questions?
- Ask your local Wellness Representative or visit your school's National Wellness Challenge Facebook group
- Contact us CFMS at wellness@cfms.org

GOOD LUCK!
2. Join your school's National Wellness Challenge Facebook group by clicking the link below:
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NOSMDalhousieUCalgaryUofTCFMNBMemorialMcGillSchulich
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ManitobaMcMasterUSaskQueensUAlbertaUofO
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Make sure you share pictures of your progress as every school will get a feature on CFMS social media! This group is run by your local wellness representative
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3. You will find two other tabs at the bottom of this Excel document; "INDIVIDUAL PROGRESS SHEET" and "TEAM PROGRESS SHEET", pick the one you registered as and discard the other. This is your go-to for the whole month, where you will find all the challenges and be able to keep track of your progress.
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4. Enter a "1" in each box that matches the challenge(s) that you have completed on a given day. For team challenges enter "10" The sheet will calculate the rest automatically. Every point counts as a TICKET for a WEEKLY DRAW (two 150$ value prize for individuals and one 450$ value prize for a team, each week), so don't forget to:
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5. Submit your progress sheet every Sunday before 8pm local time for your chance to win an awesome prize!
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Others important details:
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- No daily limits of different challenges
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- You cannot do the same challenge twice in a day, but you can repeat throughout the week
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- This excel document should transfer into a Google Sheet to facilitate team sharing.
(To do so, save in Google Drive, then right click on the document, then choose open with "Google Sheet". Once open, you can share (top right blue button) with the others in your team. Make sure that you select "anyone with the link can edit".)
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- Use your own colored boxes with a "1" within them, (or a "10" within them for team challenges) to add a kick to your progress sheet, or copy paste these pre-made ones:
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- The BONUS CHALLENGE of 10 points is given to you if you complete your favourite challenge of any of the weekly challenges (you get to pick), and complete it for ≥6 out of the 7 days of the week. For teams, 50 bonus points is accorded if your team completes any combination of any of the team challenges for ≥6 out of the 7 days of the week. Please add the bonus points manually to your week total.
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- If you run into any problems, contact us at wellness@cfms.org
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