1. ABC’s of Health and Fitness
Perform a set of 15 Abdominal crunches. Ask an HFI to watch your form.
Have an HFI take your Blood pressure.
Make your heart happy and perform a 20 minute Cardiovascular exercise.
Set an exercise Goal for this week. As an HFI for help.
Ask an HFI to help find your target Heart rate.
Invite another member to workout with you.
Perform an exercise with Dumbbells. Ask an HFI for suggestions.
Eat a dinner with less than 30% of the calories from fat.
Eat a piece of Fruit today.
Jump in on a Group Fitness class.
Participate in physical activity with Kids. Show them exercise is fun!
Log your workout today and have an HFI check it.

2. Have an HFI Measure your percent body fat.
Say No to smoking for the day.
Exercise Outside!
Strengthen your muscles. Perform a lower body lift. Ask an HFI for help.
Try a new activity (tennis, fishing, softball).
Perform an Upper body strength exercise.
Perform 10 correct Push-ups.
Bring in a Quote or comic strip related to health and fitness.
Try a Relaxation technique (i.e. deep breathing, stretching).
Eat two Vegetables today.
Drink 8 glasses of Water today.
Add variety to workouts by X-training. For example, if you always run, try biking.
Show a staff member that you can Yo-yo.
ZZZZZZZ! Rest is an important part of exercise. Get at least 7 hours sleep tonight!

3. Check Off Sheet List the date and activity completed
Check Off Sheet List the date and activity completed. Have an HFI initial next to each activity. Remember, you only have to complete one letter from each box.
A,B,C A_________________ B_________________ C_________________
D,E,F D_________________ E_________________ F_________________
G,H,I
G_________________
H_________________
I_________________
J,K,L
J_________________
K_________________
L_________________
M,N,O
M_________________
N_________________
O_________________
P,Q,R
P_________________
Q________________
R_________________
S,T,U
S_________________
T_________________
U_________________
V,W,X
V_________________
W________________
X_________________
Y_________________
Z_________________