Participating in the challenge is easy! Follow the steps below to join and log your activities throughout the challenge period.

Access the Challenge(s)

1. From the YMCA 360 home screen, select My Challenges
2. Click on the All or All Challenges tab.
3. Locate the Fall Into Fitness and/or Fall Into Wellness challenge by clicking on All Challenges.
4. Select Join Challenge to enroll.

You are now officially participating! Remember, you have the option to join one or both challenges. Whatever suits you. 

Accessing the Challenge(s) as a member of YMCA

• You will have to log into the YMCA 360 Wellness portal using your Dickinson email address to join the challenge(s). YMCA 360 suggests doing it through the website instead of the app.
• Select Wellness Programs, Employee Wellness.
• Once you join the challenge(s), you can add activities in the app within your member account, and you should show up in both accounts.
• Once enrolled, you will not need to switch back and forth between accounts in the app.

Note: The challenge “hours” are a suggested target, which the app requires. This is not a mandatory target. We’re just happy you’re willing to join this fun and friendly competition!

Track Your Activities

After completing an eligible activity:

1. Open the YMCA 360 app.
2. Go to the Activity tab
3. Select Workouts
4. Click the “+” button to log an activity
5. Enter the requested information: 
   • Activity type
   • Duration or distance (if applicable)
   • Date completed
6. Select Save to track your activity.

Your progress will automatically update within the challenge dashboard.

Monitor Your Progress

To see how you're doing:

1. Open the challenge page.
2. Review your: 
   • Total activities completed
   • Progress toward challenge goals
   • Challenge leaderboard 
   • Milestones and achievements

Checking your progress regularly can help keep you motivated and on track.

Tips for Success

• Log activities as soon as possible after completing them.
• Verify your entries before submitting.
• Encourage your team to join and participate with you.

Need Help?

If you experience difficulty accessing the challenge or logging activities, please contact Carol Shaffer at shaffeca@dickinson.edu or 717-245-1152 for assistance.

Sunday, October 25, through Saturday, October 31

Focus on establishing simple routines and building momentum.

Physical Fitness

Beginner

• Walk 20 minutes, 3 days this week.
• Complete a 5-minute stretch each day. 

Advanced

• Walk, jog, cycle, or other physical activity 30-45 minutes, 5 days this week. 
• Complete two strength-training workouts. 

On-Campus Fitness Opportunities
Monday: 

• Pilates

Tuesday: 

• Cardio Fusion
• Zumba

Wednesday: 

• Full Body Circuits (only open to those who previously signed up)
• Pilates
• Sports Yoga

Thursday: 

• Camp Cardio
• Tai Chi

Friday: 

• DEW Power Yoga
• Zumba

Resources:

• Staying Active as the Seasons Change - A Health Advocate Blog
• Flexibility Exercise (Stretching) - American Heart Association Fitness Basics
• Tips and Tricks to Help You Get Movin' on Halloween - A Health Advocate Blog
• 6 Desk Exercises That Help You Get Stronger While Working - Cleveland Clinic Health Essentials (recommended by Alera Group in their May Wellbeing newsletter)
• YMCA 360 Fitness First
• YMCA 360 Boomers & Beyond
• YMCA 360 Les Mills

Nutrition

Beginner

• Add one serving of vegetables to one meal each day. 
• Drink 64 ounces of water daily. 

Advanced

• Fill half your plate with fruits and vegetables at lunch and dinner.
• Meet a personalized hydration goal.

Resources:

• Feel Your Best by Staying Hydrated - a Health Advocate Blog
• Before your first cup of coffee or tea in the morning, drink a full glass of water. It rehydrates your brain after a night’s sleep and kickstarts your metabolism before the caffeine hits. - Alera Group's July Wellbeing newsletter
• Suggestions on how to track your water intake: Use an app like Waterllama or Waterlogged, build a simple workbook with dates and amounts consumed, keep a paper journal or a printable checklist.
• Spagetti Squash Noodle Bowls - American Heart Association

Stress Management

Beginner

• Practice 5 minutes of deep breathing each day.
• Take one screen-free break daily.

Advanced

• Complete 15 minutes of meditation or mindfulness daily.
• Take two mindful outdoor walks.

Resources:

• Taking Mindful Breaks at Work - a Health Advocate Blog
• Mindful Breathing - YMCA 360
• Managing Seasonal Mood Changes - a Health Advocate Blog
• Beyond the Self-Care Scroll - Alera Group's April Wellbeing newsletter

Self-Care

Beginner

• Enjoy a favorite hobby for 15 minutes.
• Set one wellness goal for the challenge.

Advanced

• Create a personal wellness plan with three goals.
• Schedule two blocks of uninterrupted personal time.

Resources:

• 11 Healthy Ways to Enjoy Fall - A Health Advocate Blog
• Making Habits Stick - American Heart Association
• Men's Health: Simple Ways to Take Care of Yourself - A Health Advocate Blog
• Building Your Self-Care Toolbox - A Health Advocate Blog

Sunday, November 1, through Saturday, November 7

Focus on fueling your body with nourishing foods and healthy movement.

Physical Fitness

Beginner

• Accumulate 90 minutes of movement this week.
• Take the stairs whenever possible.

Advanced

• Achieve 150-200 minutes of physical activity.
• Include three strength-training workouts.

On-Campus Fitness Opportunities

Monday:

• Pilates

Tuesday:

• Cardio Fusion
• Zumba

Wednesday:

• Pilates
• Sports Yoga

Thursday:

• Camp Cardio

Friday:

• DEW Power Yoga
• Zumba

Resources:

• Strength and Resistance Training Exercise - American Heart Association
• YMCA 360 Fitness First
• YMCA 360 Boomers & Beyond
• YMCA 360 Les Mills

Nutrition

Resource: American Heart Association: Recipes

Beginner

• Try one new healthy fall recipe.
• Prepare a healthy breakfast at home three days this week.

Advanced

• Meal prep at least three lunches or dinners.
• Include lean protein and produce with every meal.

Resources:

• Southwestern Beef and Bean Burger Wraps - A Health Advocate Blog
• Turkey Medallions with Sweet Potato-Walnut Mash - American Heart Association
• Slow Cooker White Bean Soup - American Heart Association
• Breakfast Blueberry Oatmeal Cakes - A Health Advocate Blog

Stress Management

Beginner

• Write down three things you're grateful for each day.
• Practice mindful eating during one meal.

Advanced

• Keep a daily gratitude journal.
• Practice mindful eating for an entire day.

Resources:

• Novel Ways to show gratitude - A Health Advocate Blog
• Mastering Mindfulness this Holiday Season - A Health Advocate Blog
• Eat More Mindfully - A Health Advocate Blog

Self-Care

Beginner

• Declutter one small area of your home or workspace.
• Go to bed 15 minutes earlier than usual.

Advanced

• Complete a larger organization project.
• Establish a consistent bedtime routine.

Resources:

• Clutter Creep Is Real - Here's How to Take Back Control of Your Space - Real Simple (highlighted in Alera Group's March Wellbeing newsletter)
• How to Understand Your Sleep Needs - A Health Advocate Blog
• Napping: Do's and Don'ts for Health Adults - Mayo Clinic (highlighted in Alera Group's March Wellbeing newsletter)
• Brain Fog, Hearth Health, BMI & More - A UPMC webinar replay

Sunday, November 8, through Saturday, November 14

Focus on slowing down, reducing stress, and finding balance.

Tuesday, November 11: Veteran's Day - read this Health Advocate article to find ways to honor our veterans

Physical Fitness

Beginner

• Take three 5-minute movement breaks each workday.
• Complete one beginner yoga session.

Advanced

• Take five movement breaks daily.
• Complete three yoga, flexibility, or mobility sessions.

On-Campus Fitness Opportunities

Monday:

• Pilates

Tuesday:

• Cardio Fusion
• Zumba

Wednesday:

• Pilates

Friday:

• DEW Power Yoga
• Zumba

Resources:

• Beat Work Stress With This Easy Yoga Sequence - Health Advocate Blog
• YMCA 360 Fitness First
• YMCA 360 Boomers & Beyond
• YMCA 360 Les Mills

Nutrition

Tuesday, November 10: Body Composition Analysis with Campus Dietitian, Courtney Hager

• 3 - 5 p.m. | HUB Social Hall East
• Walk in; no appointment necessary. Learn more here.

Beginner

• Replace one sugary beverage each day with water.
• Include protein with one meal daily.

Advanced

• Skip sugary beverages all week.
• Include protein and fiber with every meal.

Resources:

• Health Swaps for Common Foods - American Heart Association
• Life Is Sweet With These Easy Sugar Swaps Infographic - American Heart Association

Stress Management

Beginner

• Journal for 5 minutes three times this week.
• Try one guided meditation.

Advanced

• Journal daily for 10 minutes.
• Complete a 15-minute meditation session at least five days this week.

Self-Care

Beginner

• Spend one evening enjoying a favorite hobby.
• Practice positive self-talk.

Advanced

• Dedicate two evenings to relaxation and personal interests.
• Use a healthy coping strategy each day.

Sunday, November 15, through Saturday, November 21

Focus on celebrating progress, resting, and preparing for the season ahead.

Physical Fitness

Beginner

• Take two relaxing nature walks.
• Stretch before bed three evenings this week.

Advanced

• Complete three recovery-focused workouts such as yoga, mobility work, or hiking.
• Create a personal fitness plan for the next month.

On-Campus Fitness Opportunities

Monday:

• Pilates

Tuesday:

• Cardio Fusion
• Zumba

Wednesday:

• Pilates

Friday:

• Zumba

Nutrition

Tusday, November 17: Autumn Quinoa Bowl Food Demonstration with Campus Dietitian, Courtney Hager

• Noon - 1 p.m. | HUB Lower Level Conference Room
• RSVP in EngageD

Beginner

• Prepare one balanced meal at home.
• Eat one meal each day without screens.

Advanced

• Prepare three balanced meals from scratch.
• Practice distraction-free eating at all dinners.

Resources:

• Balancing Indulgence and Wellness - A Health Advocate Blog

Stress Management

Beginner

• Practice a relaxation activity before bed three nights this week.
• Identify one healthy habit you'd like to continue.

Advanced

• Create a personalized stress-management plan.
• Practice relaxation techniques for 10 minutes daily.

Self-Care

Beginner

• Aim for 7-8 hours of sleep each night.
• Reflect on one wellness success from the challenge.

Advanced

• Track sleep quality throughout the week.
• Write a personal commitment statement for maintaining your wellness habits.