TEAM REGISTRATION FORM
TEAM NAME: _____________________________________________
TEAM CAPTAIN: __________________________________________
Name: __________________________________________ Email: ___________________________________
Team Members:
Name ___________________________________ Email
Name ___________________________________ Email
Name ____________________________________________ Email
I wish to participate voluntarily in the _______________________ (organization) 2010 Fitness Challenge for
the purpose of personal fitness. I understand that participation in a walking, cycling or swimming event is a
potentially hazardous activity, and I assume all risks associated with my participation in this event. I understand
that I should have medical approval from my healthcare professional before participating in this event or any
other exercise program, particularly if I am overweight or suffer from any one or more of the following
conditions:
• Have any chronic health problems such as heart disease or diabetes;
• Have pains in my heart and/or chest area;
• Feel dizzy or have spells of severe dizziness;
• Have a bone or joint condition, like arthritis, that might be made worse by an exercise program;
• Have been told by a health care professional that I have high blood pressure;
• Have any physical conditions or problems that might require special attention in an exercise program; or
• Am a male over 45 or a female over 50 and not accustomed to vigorous exercise.
I agree to accept full responsibility for any injuries I may sustain while participating in this program, and I hereby agree to release,
indemnify and defend ___________________ (organization) and the sponsors of this event from any and all claims or liabilities of any kind
arising out of my participation in this event. I do also hereby consent and grant full permission to use my name, photograph or
similar information for any publicity and/or promotional purposes without obligation, compensation or liability.
SIGNATURE OF ALL TEAM MEMBERS:
Sign__________________________________________________________Date _____________
Sign__________________________________________________________Date _____________
Sign__________________________________________________________Date _____________
Sign__________________________________________________________Date _____________
Send registration form to _________________ , or fax to __________________.
Fax registration form by ____________ ; Challenge Starts_____________!
The _____ (Year)
Fitness Challenge Rules
The Fitness Challenge is a virtual trek across Egypt and down the Nile River. It’s a virtual trek,
because each week you will be emailed a newsletter that highlights the ‘location’ that we are hiking and a
weekly mileage goal for your team. The purpose of the Challenge is to encourage you to adopt
walking, jogging, cycling or swimming as a regular exercise and make it a habit.
Starts: June 7th; Ends: July 18th
A team consists of 2, 3, or 4 people. One of the team members may be a spouse or family member of
staff on that team.
Try to think of an Egyptian themed team name! Or, make up your own!
The Fitness Challenge is a ‘challenge’, not a ‘competition.’ Every team that completes the mileage
goal for each week of the challenge will receive a finishing prize and have your name entered into prize
drawings.
Only those miles walked/jogged/cycled/Swam outside of work will count toward the team total
Team captains are responsible for totaling their team’s miles for the previous week and sending them
__________________ every Monday. The email should contain the following information: Team
Name, week #, and previous week’s team mile total. For example: “Pharaohs: week 2: 40 miles”
Only walking, jogging, cycling and swimming count as activities for the Fitness Challenge.
7 miles of cycling = 1 mile of walking to be counted in the team’s total; 1 mile swimming = 1 mile walking.
Remember… Have fun and walk like an Egyptian!
Visit ____________
for more information.
The Egypt Experience Fitness Challenge
Team Mileage Totals Tracker
Team Name
Week 1
Week 2
Example: 3 Mummies and a Kid 31 49 12 13 miles miles 10 Weekly Mileage Goals (per person) miles Total Team Mileage Goals 1 person team 2 person team 3 person team 4 person team 5 person team Week 3
Week 1 Week 2 Week 3
10
12
13
20
24
26
30
36
39
40
48
52
50
60
65
Week 4
Week 5
Week 6
14 miles 15 miles Total 80 17 miles Week 4
Week 5
Week 6
Team Goal Totals 35
70
105
140
175
Journal Entry 1
Welcome to the beginning of your Egypt Experience! For our 2010 Fitness Challenge
we’ll be headed on an expedition that will take us through the prime locations to
see our great heritage from the ancient world! You will discover the eternal Egypt
of the Pharaohs, and great Pyramids, The Holy Land, and the last remaining
wonders in the world from the banks of the world’s second longest river, the Nile.
Our adventure begins in “Upper” Egypt, which lies to the south of “Lower Egypt.”
Picture yourself exploring ancient Egypt in the footsteps of pharaohs with each
mile!
Egypt’s history is on
onee that traces its roots back to the beginning of time itself. Here is
where civilization and great dynasties grew out of the very desert and that symbolized
Egypt. Although much of Egypt is covered in blistering golden desert that country has
much more to offer! Mountains rise up to a stunning backdrop to both desert sands
and sparkling beaches. From the Mediterranean to the Red Sea, turquoise water and
colorful coral reefs entice visitors to romp in the water or soak up the
th sun. Wetlands,
National parks, a
and
nd even a petrified forest all contribute to the demographic diversity
of Egypt. Birds, animal and plants are also as varied as the land. The Nile Valley is a fertile area of Egypt
through which flows the Nile River.
The Nile is the world’s longest river. Egypt can trace its roots in this
area back to the beginning of time and the first civilizations. The
Greek historian Herodotus wrote that "Egypt was the gift of the
Nile". An unending source of sustenance, it served as a crucial
role in the development of Egyptian civilization.
civilization
The Nile was considered the lifeline of the Egyptian civilization.
Most of the population of Egypt and all of its cities lie along
alo the
parts of the Nile valley. Our tour will be experiencing all
a the
cultural and historical sites of Egypt that are scattered along the
banks of the river!
Tip for the Traveler:
Get started on the right foot! Fitness walking can build endurance, strengthen your bones, improve your
fitness profile and help you manage your weight. It’s one of the first skills we developed, even before talking!
It’s something we can all do daily and not worry about overdoing it, so relax and enjoy it! Let your body
adjust to the new activity, gradually increasing the frequency and intensity of your workouts. Walk like an
Egyptian at your own pace! 
Let’s take a tour into the Ancient Egyptian m
mystery!
You enter into a dark hall and descend 13 stone steps. You enter a
system of catacombs with walls that display symbols linked to Earth and
another world. As you slowly walk through the catacombs… you study
these hieroglyphic symbols that tell a story of E
Egyptian world!
Ancient Egypt brings to life a vast array of diverse
Egyptian architecture scattered along the Nile River.
Due to the scarcity of wood, the two predominant
building materials used in ancient Egypt were sun
sunbaked mud brick and stone, mainly limestone.
Stone was generally reserved for tombs and
temples, while bricks were used for royal places,
fortresses, and the walls of temples. The temples
were considered the House of Worships to the many
Gods and Goddesses the ancient Egyptians worshipped.
Throughout the temples there are many images of the
Ankh - the ancient symbol of eternal life.
Ancient Egyptian Temples were believed to be the dwelling places of the Egyptian Gods. Only the Pharaohs
Pharaoh and the
Priests were allowed inside these temples. The temples consisted of heavy gates which accessed a massive hall with great
stone columns. The most
st famous Ancient Egyptian Temples include Luxor, Karnak, Abu Simnel, Agilika Island, and KomKom
Ombo. The greatest of the ancient treasures in the southern area of Egypt is a 173 mile walk further south to Abu Simbel
(Lets Go!) Here, the Temple of Ramses II and the Temple of Hathor stand next to each other, cut into the rocks lining this
part of the Nile.
The next few miles take us through the modern town of Luxor
Luxor. This is
the site of the famous city of Thebes, the city of a hundred gates. Luxor is a
favorite with the tourists and the city depends strongly on its tourism to kee
keep
the local economy rolling. The Luxor visitors can explore the Luxor Temple,
Luxor Museum, colorful bazaars, and open air markets. There are also
numerous
umerous festivals that occur throughout the year. For thousands of years,
the temple was buried beneath the streets and houses of the town of Luxor.
Around many Temples in Ancient Egypt, there were sacred lakes or sacred
pools. These sacred lakes or pools allowed
llowed both the priesthood and followers
to attend and perform their
religious rites in a state of purity,
which was of the utmost importance
to the Egyptians.
Tip for the travelers
Though exercise is important, eating should also be a priority. Eating food that
will help us look better and feel better is really up to us! Having more energy or
losing a few extra pounds can all come down
own to what we choose to eat. Here are
some easy to follow tips for good nutrition
nutrition; 1.) Do not skip meals or avoid eating.
It’s best to have 55-6 meals or snacks, every 3-4 hours. 2.) Drink 8-10 glasses of
water a day. Not only will you be flushing out toxins, drinking a glass of water
before a meal can prevent you from over eating at meals. 3.) Eat a variety of fruits
– these are low calorie foods! 4.) Make sure you make time for breakfast, this will
help your body be fueled to take on the day, and gets your metabolism going.
Imagine yourself living an Egyptian life. What’s the first thing that pops into
your mind? Do you see images of royal ceremonies, people worshipping at
your feet, servants fanning you, or perhaps a pet monkey at your side?
The people of ancient Egypt highly valued
family life. They treasured children and regarded
them as a great blessing. Egyptians spent their
spare time doing a wide variety of activities such as
fishing, river boat outings, swimming, hunting crocodiles
and hippopotam
hippopotamuses, leap frog, tug o’ war, and boat
games. Dramatizations were held in the temples, but the
most important source of entertainment & relaxation was
the Nile River
River. Who likes floods? The Nile River
flooded its banks for three months every year! The Ancient Egyptians even held a
big festival every year for the Nile River because they thought that the Nile River
flooded because Isis, an Egyptian goddess, wept one tear drop.
There were four ways the Ancient Egyptians got around. They got around on
chariots, donkeys, boats, and camels. (don’t
on’t forget walking miles too )
Most of the information we have on Egyp
Egyptian life is form
tombs, temples, and Egyptian villages. The tombs carried
treasures and mummies. They were made to last (for eternity).
Located in Middle Egypt, a range of barren cliffs east of the
Nile shelters the rock tombs of Beni Hassan
Hassan. Banie Hasoan is
one of the few Middle Kingdom sites that survived the massive
reconstruction of the New King
Kingdom. It has 39 rock tombs with many important
engravings which depict daily life during the Middle Kingdom.
Tip for the Traveler:
When making fitness goals
goals, it’s important to set realistic goals. Don’t strive for
perfection or an improbable goal that can’t be met. Instead, focus on increasing
healthy behaviors in your daily life. Choose to eat healthier meals throughout the
day, and participate in 60 minutes of physical activity on most days of the week.
This can include walking,
alking, running, or dancing. What’s the secret? It’s not to be
fast or workout until you are blue in the face, its consistency. So come on... keep
Going!
Journal Entry 4
Memphis is the Ancient Capital of Lower Egypt. Memphis at one time was, perhaps, the
greatest city in Egypt. It was here where the Kingdoms of Upper and Lower Egypt
were united. The Open Air Museum at Memphis is one of the “must see” sites in
Egypt! Memphis has views of two magnificent statues; the Ramses II and a Sphinx.
The 29 ton Ramses II lies on its back and is legless. This beautiful Sphinx was the
only female Pharoah and is the only Sphinx located in Egypt made of alabaster.
The story goes that when the Egyptians knew that they were going to be invaded,
they buried many of the more important pieces in surrounding farmland,
farmland but never dug
them up after independence. The Ramses II and Sphinx were recovered but it is
believed that there are many more artifacts buried awaiting discovery.
On a flat piece of lland beside the Nile Valley liesTell EL-Amarna.
Amarna. The city's former name is
Akhetaten, or the "horizon of the sun disc."
disc."Here, there are more than 25 tombs facing the base of the cliff
c front.
If you’ve ever broken an arm or a leg and the doctor put it in a cast
cast, then you have been mummified! The
he first thing a doctor puts on your
broken limb is a cotton sleeve, which is like the first step of wrapping the modern mummy in
cotton
otton gauze. Next the doctor wraps it in fiberglass casting tape. This tape is what turns into
the hard, stiff cast your friends can sign. This same kind of fiberglass casting tape is used in
the modern mummification process. The tomb was a process of mumm
mummification that involved
preserving and embalming a dead body in the belief that the
body would be necessary in the Ancient Egyptian
afterlife. Egyptians believed in this method of preserving
bodies so they would remain lifelike and take with them
their costly
tly jewels, food, and gold into eternity.
Did Egyptians have doctors? Yes, the doctors in
Egyptian culture lived in the temples called the House of
Life. The doctor would examine patients and chant
magical spells. Doctors in Ancie
Ancient Egypt were skilled and
could even perform brain surgery. They also created
medicines from plants. Garlic and honey were used for
stomach infections.
Tip for the travelers:
Think before you drink! The summer months are among us and the warm weather can leave us
dehydrated,
drated, so it’s important that we are drinking lots of water. It is easy to focus on what we
eat and forget about the calories we drink. A calorie is a calorie. No ma
matter whether the
calorie came from solid food or in liquid form, our bodies absorb and count every single one of
them. The best way to start any weight loss journey or to start lliving healthier is to cut out or
limit the following calories; Sodas, fruit juices, alcohol, and ccoffee. Instead, drink more water,
tea, and freshly made juice. REMEMBER…. Moderation is the key! 
Journal Entry 5
No trip to Egypt is ever worth taking if you do not plan to visit perhaps
the most magnificent structures of the Ancient World,
World which include the
Great Pyramids of Giza and the Great Sphinx of Giza. There are at
least 97 pyramids scattered across Egypt’s desert region. The
Pyramids of Giza are considered one of the Seven Wonders of the
Ancient World. These three
pyramids located along the
bank of the Nile River consist
of the great Pyramid of Khufu,
the Pyramid of Kafhre and the
Pyramid of Menkaura. The largest, oldest, and only undestroyed pyramid is the
Great Pyramid of Khufu. The Pyramid covers 13 acres and was constructed with
around 2, 300, 000 million stones weighing from 2 to 30 tons each. The height of the
Great Pyramid is 485 feet. A pyramid was built using huge b
blocks of stones and
coated with limestone.
Some Ancient Egypt’s additional architectural accomplishments include The Great
Sphinx; its body is 200ft long and 65 ft tall. Its face is 13ft wide with eyes measuring 6
ft high. The Great Sphinx has a body of a kneeling lion and the head of a man. This enormous sculpture faces the rising sun which
represented the God of the Sun. The Step Pyramid
yramid of Djoser in Saqqara is the oldest stone pyramid in all
of Egypt, and an important development in Ancient Egyptian architecture.
Each Pyramid was a tomb dedicated to a different king of Egypt. The Egyptians
considered their pharaoh to also be a God. The Papyrus is the symbol of
Lower Egypt. In ancient days, its triangular reeds and flower grew
everywhere along the banks of the Nile River. Papyrus is where the word
“paper” comes from. Ancient Egyptians used papyrus as we use paper
today. Many piec
pieces of papyrus painting were left by Ancient
Egyptian artists.
Horus, represented as the falcon
falcon-headed
headed god, was an important
god in Egyptian legend. The symbol representing his eye, Eye
of Horus, was a powerful symbol used to protect from evil.
Tip for the Travelers:
Time to change it up! Let’s not just go through the motions but really challenge ourselves. It’s easy to grab a magazine, put
pu your
headphone on and start walking on the treadmill at a steady pace or gliding on the elliptical machin
machine. Although you are still exercising, you
y
will eventually hit a plateau and start struggling to see the scale continue to decrease. Exercising at the same intensity day-in
day and dayout will show results at first, but after awhile, your body will start to adapt to the same activity and you will stop seeing the results you
want.. In order to keep challenging your body to see results, you will need to change
change-up
up your exercise routine, such as rotation of cardio
machines, or if exercising outdoors, try playing with
ith intervals .This includes exercising at a moderate speed for 1 minute, then increasing to
a higher speed for 1 minute, and then back
ack down to a lower speed, etc. Trick your body so it doesn’t become too comfortable! Keep
going because you’re doing great!
Journal Entry 6
Our Egypt Experience ends in some of the most beautiful places in Egypt
Egypt,, Cairo and Alexandria!
Alexandria
Even today, the
manner in which modern Egypt has melded with the ancient world is positively astounding. One cannot help but notice
that the pull of the ancient world is still very much a part of modern cities as Cairo and Alexandria. Cairo is the capital
of modern
modern-day Egypt, and is home to the Cairo
airo Museum. The Cairo Museum
houses the largest collection of
Ancient Egyptian artifacts iin the
world. The Museum of Egyptian
Antiquities should be a priority on
the list of things to see when
visiting Cairo. It would take at
least a week to see all of the
museum’s contents, but a brief
visit can at least give a glimpse
into the world’s greates
greatest repository
of more than 120,000 ancient
Egyptian artifacts. It has actually
been calculated that if you spend one minute at
each exhibit it will take nine months to see the
whole collection! None of the artifacts in the
museum are more famous than the death
th mask of Tutankhamun.
The second largest city in Egypt, Alexandria, known as "The Pearl of the
Mediterranean.” The city Alexandria was lost for 1600 years. The royal residences, as
archeologists discovered, were slowly sent to the bottom of the sea after a ser
series of
earthquakes and tsunamis – until just 16 years ago. The famed stage of historic
interactions between Cleopatra, Julius Caesar, Marc Antony aand Octavius was lost and
later found deep below us in the depths of our planet! Also, the ancient Alexandria
Library has as
many as 700,000
scrolls, the
equivalent of more
than 100,000 modern printed books.
Tip for the Travelers:
Every person goes through periods of time when
it’s incredibly challenging to maintain an exercise
program. You know what you need to do; you just can’t seem to stay motivated. Here are some helpful tips to keep you
moving and make exercise a permanent habit
bit in your life. Set goals; set both short term and long term goals to achieve.
And reward yourself when you meet those goals. Keep an exercise jjournal
ournal or log. Charting your progress will
w allow
you to see all your hard work. Take photos of yourself each month in your workout gear so you have a visual record of
your results. Find a workout buddy. Many people will agree that having someone to exercise with helps encourage and
keep them going. Choose activities you enjoy
enjoy. Some experts say that walking is the best exercise simply because it is
something that is easy to do on a continual basis. There is no need for special equipment, and you can do it absolutely
anywhere. Schedule your daily exercise on your to do list and in your planner. Think of your exercise
exer
sessions as
appointments, and mark them on your calendar. Make a playlist! Listening
ening to music you enjoy will help give you that
little extra push to keep going. Now that you're enthusiastic again, get moving! Set your goals, make it fun and pat
pa
yourself on the back from time to time.
Remember, physical activity is for life.. Review these tips whenever you ffeel
eel your motivation sliding.