The quarterly wellness challenges promote physical, emotional, intellectual, environmental, financial, spiritual, and social wellness.  There are multiple challenges each quarter and you can pick the wellness challenges based on your individual wellness goals. You don’t have to complete every challenge, just pick ones that you feel are appropriate for your health needs. Each challenge is worth a certain amount of points.  At the end of each quarter, if you have 150+ points, you can choose from the following quarterly reward:

  1. 4 hours of vacation
  2. $25 gift card
  3. $25 into Health Savings Account
Click here to submit your points

Physical Wellness

Participate in the “Catch a Flight” program sponsored by Select Health.  Click here for all the information you need to participate.

Earn 100 points for completing the program.

Get a combined amount of 150 minutes of exercise each week.  Any physical activity will count, i.e. walking, hiking, swimming, biking, gym, weights, anything that will get your heart rate up and get you moving.

Earn 10 points for each week you get 150 minutes or more of exercise.

Attend the Wellness webinar put on by Select Health scheduled on ** called Winter Exercise”. Learn new suggestions to alternative activities for the winter months and tips for exercising safely in the cold.

Earn 20 points for attending the webinar.

Nutrition

Make sure to drink enough water. Proper hydration is extremely important even in the winter.

Earn 10 points for drinking 32 oz of water for at least 30 days.

Earn 15 points for drinking 48 oz of water for at least 30 days.

Earn 20 points for drinking 64 oz of water for at least 30 days.

Limit deep-fried foods.  What’s most important to understand about deep-fried foods is that it adds a lot of calories.  For example, a large baked potato has about 250 calories while the same potato made into french fries has about 800 calories.

Earn 1 point for every time you substitute a deep-fried food for something not deep-fried for a maximum of 10 points.

Avoid soda and fruit juice. Avoid or limit soda and processed fruit juice (including products labeled 100% juice).  They are almost pure sugar dissolved in water with little to no nutritional value.

Earn 1 point for every day you avoid drinking soda or processed fruit juice.

Emotional Wellness

Attend the Wellness webinar put on by Select Health scheduled on * called “Change and the Power of Positive Thinking” Learn how to change from a fixed to a growth mind-set.  Developing the motivation to change and using the power of positive thinking.

Earn 20 points for attending the webinar.

Attend the Tuesday night YOGA class at the Library.

Earn 10 points for each YOGA class you attend.

Give a Bravo award to a coworker who went above and beyond.

Earn 1 point for every bravo award given to a co-worker up to a maximum of 10 points.

Intellectual Wellness

Read (not listen) to a book of your choice. It must be at least 100 pages or more and you must start and finish the book in the quarter.

Earn 15 points for reading a book of your choice.

Get enough sleep.  Getting the right amount to sleep strengthens your immune system, helps you solve problems, helps you reason better, and increases your memory.

Earn 1 point for every night you get 8 hours of sleep up to a maximum of 20 points. 

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Environmental Wellness

Bring your own reusable bags to the grocery store instead of using plastic bags.

Earn 1 point for each time you use a reusable grocery bag at the store up to a maximum of 10 points.

Carry a reusable water bottle instead of using plastic-bottled or canned drinks.

Earn 1 point for every day you bring and use a reusable water bottle while at work up to a maximum of 10 points.

Help prevent illness by washing, disinfecting, or replacing any of the following most germ-filled items in your home, 1) kitchen sponge, 2) cell phone, 3) toothbrush holder, 4) purse or wallet, 5) pet toys, 6) baby toys, 7) coffee maker 8) refrigerator handle

Earn 2 points for each item you wash and disinfect or replace up to a maximum of 16 points.

Financial Wellness

Track your spending using any type of spending tracker tool.

Earn 20 points for each month you track your spending for a maximum of 60 points.

MoneyFast – No spending money for 4 consecutive days. You pick the days and freeze all spending on those 4 days.  That includes online purchases, eating out, gas, groceries, etc. Make a point to plan ahead or go without.  The idea is when you plan ahead, you will most likely spend more efficiently.

Earn 20 points for going on a 4-day money fast.

Attend a Utah Retirement Systems One-on-One Retirement Planning Session via phone call or video conferencing.  These sessions are designed for all career stages: beginning, middle, and near retirement.

Earn 10 points for attending a retirement session.

Spiritual Wellness

Spend at least 30 minutes each month serving in the community.

Earn 10 points for each time you serve in the community for 30 minutes or more.

Find something

Find something

Find something

Find something

Social Wellness

Read or listen to the book called “Mean People Suck: How Empathy Leads to Bigger Profits and a Better Life” by Micheal Brenner

Earn 25 points if you read the book.  In order to get the points, submit here 5 take-a-ways you learn from the book.

Keep Warm and donate a new or old coat to someone in need. The coat can be of any size or style.  You can donate it to any of the following locations:

Earn 5 points for donating a used coat

Earn 10 points for donating a new coat

Screenings and Check-ups