Climbing+log

=**Climbing log*** This is how you earn feet.=

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 * [[image:http://www.wikispaces.com/i/user_none_lg.jpg width="48" height="48" caption="kruzer" link="http://www.wikispaces.com/user/view/kruzer"]] || [|kruzer] Nov 19, 2011 2:22 pm

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Remember that to earn points you have to do different activities. You can not read a book and have it count as a new hobby. The only circumstance that this can be done is for your accumulation of minutes doing physical activity. Activity Ref. Article/ Tracking Log Trail Feet Avble Date Cmplt Feet Rcvd Bonus Points for Participating --- --- --- --- 29 Physical Activity Accumulate 1,200 minutes of moderate intensity cardiovascular activity in the next 10 weeks. (2.0 hours per week with it broken up to 4 days of 30 minutes.) Activity Tracking Chart  3,000 Accumulate 600 minutes of Strength Training in the next 10 weeks. (1 hour per week with it broken up into 2 days of 30 minutes.) Activity Tracking Chart  3,000 Accumulate 450 minutes of stretching in the next 10 weeks. (45 minutes per week with it broken up to 3 days of 15 minutes.) Activity Tracking Chart  3,000 Accumulate 1,800 minutes of moderate intensity cardiovascular activity in the next 10 weeks. (3 hours per week with it broken up to 4 days of 45 minutes.) Activity Tracking Chart  3,000 Accumulate 900 minutes of Strength Training in the next 10 Weeks (1.5 hours per week with it broken up into 2 days of 45 minutes) Activity Tracking Chart  3,000 Accumulate 450 minutes of stretching in the next 10 weeks. (45 minutes per week with it broken up to 3 days of 15 minutes) Activity Tracking Chart  3,000 Accumulate 2,400 minutes of moderate intensity cardiovascular activity in the next 10 weeks. (4 hours per week with it broken up to 6 days of 40 minutes.) Activity Tracking Chart  3,000 Accumulate 1,400 minutes of Strength Training in the next 10 weeks. (2 hours and 15 minutes per week with it broken up into 4 days of 35 minutes.) Activity Tracking Chart  3,000 Activity Ref. Article/ Tracking Log Trail Feet Avble Date Cmplt Feet Rcvd Accumulate 600 minutes of Stretching in the next 10 weeks. (1 hour per week with it broken up into 2 days of 30 minutes.) Activity Tracking Chart  3,000 Ways to build up minutes of exercise while climbing additional feet up the mountain. Set your alarm 30 minutes early so you can work out before you start your day.  400 Bike to work.  400 Attend a Pilates or Yoga (mind/body) class.  400 Clean your house top to bottom. Windows, curtains, cobwebs in the basement, closets, garage, attic  400 Try a new fitness activity.  400 Attend a different group exercise class.  400 Play a sport, game, or use the playground equipment to work out.  400 Find a new exercise to incorporate into your strength training routine.  400 Purchase or rent a workout DVD and utilize it.  400 Activity Ref. Article/ Tracking Log Trail Feet Avble Date Cmplt Feet Rcvd Take part in an adventure club.  400 Join a local running or biking group.  400 Find a new exercise to incorporate into your strength training routine.  400 Switch up the order of your workout. Example: Do half your cardio before your strength training and half at the end instead of all before.  400 Increase the intensity of your cardio sessions to workout at a higher heart rate percentage one day a week. Your Target Heart Rate Number  400 Bike/Run/Walk up hills.  400 Incorporate intervals into your cardio workouts. Ways to Incorporate Intervals into Your Cardio Workouts  400 Workout while you wait for your kids to finish their extra-curricular activities. It is easy to always have a set of workout clothes in your car.  400 Rollerblade if it’s nice out, ice skate if it’s winter.  400 Plant a garden and care for it.  400 Activity Ref. Article/ Tracking Log Trail Feet Avble Date Cmplt Feet Rcvd Walk during your lunch break for a week.  400 Make physical activity a family affair and include them in activities.  400 Stretch after every workout.  400 Take a backpacking trip.  400 Try a different form of push up.  400 Use a heart rate monitor during your workouts to track your intensity. Go to [] for more information.  400 More physical fitness related ways to earn feet. Purchase or rent a fitness book.  300 Set your alarm 45 minutes early so you can work out before you start your day.  300 Keep track of all your workouts in a folder or spreadsheet. Tracking Log  300 Figure out how many calories you burn doing your exercise sessions for a week. Go to www.healthwise.net/wpsic and click on interactive tools on the right side.  300 Activity Ref. Article/ Tracking Log Trail Feet Avble Date Cmplt Feet Rcvd Take the Par-Q to find out your risk in participating in physical fitness. Follow up with your doctor accordingly. Par-Q and You  300 Seek guidance of a fitness instructor. How to Choose A Personal Trainer  300 Sign up for a race or event. Use a Walking/Running Event as Motivation  300 Get a workout partner.  300 Analyze your cardiovascular fitness. Tool for Assessing Improvements in Aerobic Fitness  300 Use a shopping basket instead of a cart.  300 Find the correct athletic shoes for your foot type. Find the Correct Shoes for Your Foot Type  300 If it’s summer, use a push mower to mow the lawn or shovel if it’s winter.  300 Purchase a gym membership or sign up for a class. How to Choose A Fitness Center  300 Coach a sports team to share your interest in physical fitness with others.  300 Activity Ref. Article/ Tracking Log Trail Feet Avble Date Cmplt Feet Rcvd Figure out how many calories you burn during your exercise sessions for a week. Go to www.sparkpeople.com for a free interactive membership.  300 Instead of celebrating by eating out, set up an activity for everybody to do.  300 Buy a state park sticker.  300 Nutrition Eat a well balanced breakfast.  10/day Write out a menu for two weeks. Weekly Meal Planner  1,500 Keep health foods in the house.  1,500 Keep an ongoing grocery list and use when shopping through the program.  1,500 Eat 5 servings of fruit and vegetables a day for a week. Healthiest Food List from A-Z  1,500 Keep a food log for two weeks. Daily Food Log  1,500 Eat 6 servings of fruit and vegetables a day for a week. Healthiest Food List from A-Z  1,500 Activity Ref. Article/ Tracking Log Trail Feet Avble Date Cmplt Feet Rcvd Eat 7 servings of fruit and vegetables a day for a week. Healthiest Food List from A-Z  1,500 Read Nancy Clark’s Sports Nutrition Guidebook for ways of tailoring your nutrition to your exercise needs.  1,500 Go to www.mypyramid.gov and create your own food pyramid.  500 Swap cheddar, Colby, and American cheese for lower fat versions such as mozzarella, feta, or goat cheese.  500 When you eat out either split a meal or take half to go.  500 Pack your own lunch instead of eating out.  500 Try 4 new types of fruit. Healthiest Food List from A-Z  500 Try 4 new types of vegetables. Healthiest Food List from A-Z  500 Research the fast food places you eat at and look at the nutrition content.  500 Incorporate a mid-afternoon snack to curb overeating at dinner. Healthy Snacking Ideas  500 Activity Ref. Article/ Tracking Log Trail Feet Avble Date Cmplt Feet Rcvd Substitute your regular bread, crackers, and pasta with whole grain products.  500 Count the grams of fiber you eat in a day. Figuring Out the Facts on Fiber  500 Sit down at the table to eat dinner with the family instead of in front of the TV.  500 Swap out your cereal for a brand that contains at least 3 grams of fiber and less than 10 grams of sugar per cup. Kashi Go Lean, Cheerios, Shredded Wheat, Fiber One, Quaker Instant Oatmeal  500 Substitute a beef burger with a turkey burger, veggie burger, or Boca burger.  500 Analyze the reasons you start and stop eating, as well as other components. Ways to Cut Down on Mindless Eating  500 Clean out pantry and cupboards of any products containing partially hydrogenated oil and high fructose corn syrup.  500 General Health & Wellness Stress management techniques and self development. Develop a monthly financial budget. Monthly Budget Planner  1,500 Make a goal or a list of goals and write objectives of how you’re going to reach them. Goal Setting Form  1,500 Activity Ref. Article/ Tracking Log Trail Feet Avble Date Cmplt Feet Rcvd Learn a new hobby.  1,500 Start a journal and write on a weekly basis. This can be your time to express your thoughts, which can be very therapeutic.  1,500 Meditate for ten minutes weekly.  1,500 Look through old photos.  250 Create a motivational collage including pictures of your goals. Place it where you will see it often.  250 Make a CD/playlist of inspirational music or songs that make you feel good.  250 Take ten minutes before you go to bed to stretch and focus on your breathing. Breathing to Reduce Stress  250 Take a vacation, whether it’s for a day or a week, where you focus on what you enjoy.  250 Organize your work or personal space.  250 Write a to-do list for the day.  250 Activity Ref. Article/ Tracking Log Trail Feet Avble Date Cmplt Feet Rcvd In your journal or somewhere else write down an affirmation 25 times in a row.  250 Read a book that would help you emotionally. It may be a self-help book or even a stress management book.  250 Purchase a 365 day calendar with motivational quotes/thoughts and place it in your kitchen office.  250 Write a list of positive things in your life and review it frequently.  250 Attend a spiritual gathering/event.  250 Acts of kindness and charitable contributions. Plant a tree.  500 Find a place to volunteer in your community by visiting www.volunteer.org.  500 Donate blood or plasma.  250 Donate goods/clothing to a charity.  250 Call a friend you haven’t spoken to in awhile.  250 Activity Ref. Article/ Tracking Log Trail Feet Avble Date Cmplt Feet Rcvd Write a letter or send a card to someone just to tell them you’re thinking about them.  250 Help a friend in a time of need.  250 Compliment someone.  250 Set up a meeting to catch up with a friend.  250 Pick up a piece of trash when you see it outside.  250 Start recycling at home if you’re not already. Print off your city regulations for recycling.  250 Use a canvas or reusable shopping bag.  250 Increase your general knowledge as well as your health knowledge. Get a flu shot.  250 Make an appointment for a physical with your physician.  250 Have a cholesterol, prostate, colonoscopy, mammogram, pap smear, or colorectal screening performed by your physician.  250 Activity Ref. Article/ Tracking Log Trail Feet Avble Date Cmplt Feet Rcvd Watch the national news and talk about it with a friend.  250 Read a section of the newspaper you normally don’t.  250 Read a health or fitness article.  250 Go and see a play or theatrical performance.  250 Go to a museum, historical site, or the zoo.  250 Read a classic novel. Huckleberry Finn, Beloved, Best Short Stories, Don Quixote, Gone With the Wind  250 Get a physical exam with your physician.  250 Get a mammogram or prostate screening.  250 Read a book on investment. Write a small summary of what you learned.  250 Complete a crossword puzzle.  250 Total Feet Climbed: ||