Fit In Four

Fit in Four logo
Fit in Four logo

Tackle your health by improving your physical activity and fruit & vegetable intake for four weeks, October 1 – 28.  Participate to track your physical activity and fruit & vegetable intake; make small weekly increases as a kick-off to feeling better!

How do I participate?

  • Register for the Fit in Four program (Employee Self-Service|Personal Tab|liveWELL|My Health and Wellness)
  • Weekly receive an email with goals and tips
  • Track each week’s progress in physical activity and vegetable on the tracking sheet
  • Submit Bonus Code to get liveWELL Points

Benefits of Participating

  • Increase your fruit & vegetable intake. Get tips for increasing your intake, saving money on fruits & vegetables, recipes and more.
  • Increase your physical activity by adding 5 to 10 minutes each week to your workouts. Receive ideas on what to do and new ways to exercise and stay motivated.
  • Establish healthier habits and improve your mental energy and physical health!

Weekly Goals

Print the Fit-in-Four worksheet to track your daily activity and fruit & vegetable intake throughout the four weeks of the Fit in Four program:

WEEK 1, October 1-7: on at least 5 days 

  • Physical Activity – 20+ minutes moderate to vigorous activity
  • Fruits & Vegetables – 2 to 3 servings, combined

WEEK 2, October 8-14: on at least 5 days 

  • Physical Activity – 30+ minutes moderate to vigorous activity
  • Fruits & Vegetables – 3 to 4 servings, combined

WEEK 3, October 15-21: on at least 5 days 

  • Physical Activity – 35+ minutes moderate to vigorous activity
  • Fruits & Vegetables – 4 to 5 servings, combined

WEEK 4, October 22-28: on at least 5 days 

  • Physical Activity – 40+ minutes moderate to vigorous activity
  • Fruits & Vegetables – 4 to 5 servings, combined AND at least 3 different colors

Please note: Moderate to vigorous activity is defined as creating a small to significant increase in your breathing or heart rate; examples of moderate activity are brisk walking or biking; vigorous would be running or biking uphill.

Resources

  • Recipes
  • Week 1 Tips (pdf): Benefits of fruits & vegetables and exercise; How much is needed; Serving size guide
  • Week 2 Tips (pdf): Tips to fit in more exercise, fruits & vegetables; Finding motivation for physical activity
  • Week 3 Tips (pdf): Seasonal fruits & vegetables; Boosting immune system; On-campus and On-line fitness resources
  • Week 4 Tips (pdf): Cross training/Variety in fitness activities; Pre & Post workout nutrition; Adding Color/Variety to choices