The Fall-into-Winter Survivor Challenge

This article is about the Fall-into-Winter Survivor Challenge template that is available in the Engagement Rx System when the company has Challenges enabled for their portals.

The challenge contains various tasks related to maintaining or improving health and wellness, even during the autumn and winter months when the weather is colder and the holiday season is in full swing for many people. The challenge is made up of four 3-week phases.

• Duration of Challenge: 4 phases/12 weeks 
• Participation Type: Individual or Group
• Fixed, minimum required activities (no token requirement)

Purpose of the Challenge

This Challenge inspires the user to make healthy eating swaps, cut down on added sugar, and engage in an exercise routine that doesn't involve traveling to the gym or being outside. There is also a focus on creating SMART goals and practicing mindfulness.

Benefits of Completing the Challenge

A user who completes this Challenge will gain basic knowledge about nutrition, learn how to create SMART goals, try new exercises after learning about some of the most fundamental bodyweight exercises, and they'll practice mindfulness techniques.

Outline of the Challenge Phases

Phase 1: Fall into Wellness

Theme: Learn about how setting SMART goals can help you reach larger goals in a time efficient manner and cut down on added sugar.

Required

• Watch the video, "How to Set SMART Goals"
• Complete the "Creating a SMART Goal" flow
• Complete the "Sugar Content: This or That Quiz" flow
• Read the article "Time Management: Practical Tips & Techniques"

Optional

• Reduce your daily sugar consumption and track it for added accountability and mindfulness.

Phase 2: Winter Wellness

Theme: Stay active even if you don't want to, even if it's tempting to stay indoors and enjoy the warmth.

Required

• Read the article "Staying Active and Energized All Season Long"
• Complete the flow "Bodyweight Exercises to do at Home"
• Read the article "Fitness Fundamentals"
• Try 2 new exercises

Optional

• Use the activity tracker 3 days a week or more and challenge yourself to build a streak

Phase 3: Healthy Holiday Swaps

Theme: Make healthier choices when you'd often choose to indulge in less healthy ones.

Required

• Complete the "Macro- and Micronutrients" flow
• Complete the "Fuller-for-Longer Foods" flow
• Complete the "Healthy Eating: This or That" flow
• Make at least 3 healthy swaps a week with food and/or drink

Optional

• Create a new SMART goal

Phase 4: Mindful Momentum

Theme: Raise mindfulness and gain momentum as you head towards the new year.

Required

• Complete the "What is Mindfulness?" flow
• Watch the "Breathing Meditation" video
• Fill out the mindfulness tracker at least 3 times a week and try new techniques
• Read the article "Seven Attitudes of Mindfulness"