Kenko Challenge – Week 5

KENKO NEWS – WEEK 5
Welcome to the Kenko Challenge weekly Kenko-a-gram.  Be sure to log in to your Kenko account to see this week’s challenges.  Go to Kenko Challenge.
CHALLENGE SPOTLIGHT – IT’S TIME FOR A SCAVENGER HUNT!!!
This week’s challenge spotlight is the Healthy Shelby County Scavenger Hunt.  Over the next five weeks follow the map and complete challenges on the Healthy Shelby County website (www.healthyshelbycounty.org).  You’ll receive 100 points for each one of the challenges and learn important information and tips along the way.  View the map to see how to get started.
WEEK 5 CHALLENGES
Want a list of challenges to print out and keep track of as you go through the week?  Click here to print out Week 5 Challenges.
(Individual Challenges | Team Challenges)
EXCLUSIVE OFFERS TO KENKO PARTICIPANTS
This week’s exclusive Kenko Offer spotlights are:

  • FAZOLIS
    Order from the lighter options menu and mention the Kenko Challenge to save 15% on your purchase. Menu features 12 items under 540 calories. 2554 East State Road 44. 317-825-0046
  • CHECK YOURSELF BEFORE YOU WRECK YOURSELF
    Ready to exercise? Is your body? Call 398-0121 or 392-3651 to check yourself with a Major practitioner, before you wreck yourself!
  • LET’S GET PHYSICAL AND IT’S FREE, FREE, FREE……
    You can walk at the Shelbyville Parks Department gymnasium every Monday thru Friday from 7:00am-9:00am and then again from 1:00pm-2:00pm. 15 times around the gym perimeter is equal to 1 mile

Click here to see other offers available to Kenko Challenge Participants that are too good to pass up.

WELLNESS TIP OF THE WEEK – STRENGTH TRAINING
Get stronger, leaner & healthier!  Strength training is an important part of an overall fitness program.  Strength training helps you develop strong bones, control your weight, reduce your risk of injury, manage chronic conditions, and sharpen your focus.Consider the options. Strength training can be done at home or in the gym. Try these methods:

  • Body weight. You can do many exercises with little or no equipment. Try push-ups, pull-ups, abdominal crunches and leg squats.
  • Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.
  • Free weights. Barbells and dumbbells are classic strength training tools.
  • Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.

Getting started. When you have your doctor’s OK to begin a strength training program, start slowly. Warm up with five to 10 minutes of stretching or gentle aerobic activity, such as brisk walking. Then choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. On the 12th repetition, you should be just barely able to finish the motion. When you’re using the proper weight or amount of resistance, you can build and tone muscle just as efficiently with a single set of 12 repetitions as you can with more sets of the same exercise.

To give your muscles time to recover, rest one full day between exercising each specific muscle group. When you can easily do more than 15 repetitions of a certain exercise, gradually increase the weight or resistance. Remember to stop if you feel pain. Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you’ve overdone it.

TASTY RECIPES – GRILLED TURKEY BURGER
Dietitian’s tip: Substituting ground turkey breast for ground beef sheds about 200 calories, 7 grams of fat and 4 grams of saturated fat.  Click here to view the recipe.
IMPORTANT REMINDER
Don’t forget to log in each week and select the challenges you have completed by MONDAY at 11:00pm.  If points are not logged by this time they will NOT be able to be added to your account.

THE SHELBY COUNTY KENKO CHALLENGE IS BROUGHT TO YOU BY:

© 2012 Kenko Challenge

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