November
2015
National Diabetes Month
Sunday
1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
2
3
4
5
6
7
Walk/Jog/Run at least
one mile outside of
everyday activities.
*Time yourself*
45-60 situps & 2-5
minutes total plank
Make a sandwich with
3 or more fruits or
vegetables
25-50 pushups
50-75 triceps dips
Walk/Jog/Run at least
30mins
Make dinner form
scratch*No processed
items*
Do at least 1hr of
physical activity w/ your
friend, partner, or child.
8
9
10
11 Veterans Day
12
13
14
Substitute Soda for
water, milk, or low
sugar juice.
Walk/Jog/Run at least
one mile outside of
everyday activities.
***Beat your time by
20 seconds***
Attend a class at the
rec center
And/or
Get a Step by Step
screening at CAMP
Do at least 1hr of
physical activity with
your friend, partner,
child, or veteran.
30-50 squats
(w/ or w/o weights)
30-45 mins of
stretching or Yoga
Have 4 hours or less of
screen time. (Phone,
TV, Computer)
15
16
17 Bread Day
18
19
20
21
Substitute Soda for
water, milk, or low
sugar juice
80-100 high knee
80-100 flutter kicks
Make your own
homemade bread OR
buy a bread product
that has the 1st
ingredient as Whole
Grains
Walk/Jog/Run at least
one mile outside of
everyday activities.
***Go farther than any
other day***
Eat at least 5 fruits and
vegetables
Do at least 1hr of
physical activity with
your friend, partner, or
child.
100-120 Mountain
climbers
100-120 Bicycle kicks
22
23
24
25
26 Thanksgiving.
27
28 Day of Giving
Substitute Soda for
water, milk, or low
sugar juice
Walk/Jog/Run at least
one mile outside of
everyday activities.
***Beat your time by
30 seconds***
Do at least 1hr of
physical activity with
your friend, partner, or
child.
50-75 Situps
50-75 crunches
Be happy with friends
and family.
50-75 Jumping Jacks
50-75 Lunges
Give someone a word
of encouragement
29
30
Substitute Soda for
water, milk, or low
sugar juice
Do a physical activity
of your choice for at
least 45 minutes
Extra Mile Day
Sandwich Day
Name______________________________________________________ Date of Birth_________________________
Guardian’s name (If under 18) ______________________________________________________________________
Your Community: __________________________________________
Phone Number____________________________________
Address_______________________________________
30 Day Fitness Challenge Rules
1. Complete exercise designated for each day of the month. You can choose Beginner or Intermediate exercises and/or intermix
throughout the month.
2. You do not have to complete the exercises all at one time. For example: You can complete 15 mountain climbers in the
morning of that day and 20 in the evening of that same day.
3. Participants under 18 years old must get a parent or responsible adult to sign/initial on the calendar.
4. Return completed calendar to CAMP to receive a prize.
I understand and accept the element of risk of physical injury through participation in the 30 Day Fitness Challenges. I further
understand there is no medical insurance provided by the Norton Sound Health Corporation or its employees, volunteers, and
sponsors for this program. I will assume all risks and I am aware that I shall be responsible for any and all medical costs that
may arise from injury through participation in this program as well as any other unforeseen costs that could arise.
I release Norton Sound Health Corporation from any and all liability, loss, damage, costs, claims or causes of action including but
not limited to property damage or bodily injuries that may arise from this activity.
_________________________________________________________________________
(Participant or Parent/Guardian signature)
Please return completed calendars to NSHC CAMP office
or email Roberta Castel at [email protected]
Questions: Call 443-3365
___________________
Date