Kick-off your health this fall with FIT IN FOUR!

2639 3 Fit in Four logo

What is FIT IN FOUR?

Tackle your health by focusing on your physical activity, fruit & vegetable intake or mental well-being self-care for 4 weeks, September 28 through October 25.  Participate in our easy program by choosing the area(s) you want to make changes and taking some steps each week as a kick-off to feeling better!

How do I participate?

  1. Register for the program
  2. Review each week’s goals (on the website or on ICON). On September 28 begin tracking goals completed.
  3. Track how many days each week you complete the suggested goals either on the printed tracking sheet or ICON.  Try to choose 2 goals to do at least 4 times each week. This could be the

    same 2 goals throughout the 4 weeks or could be different goal areas each week (for example maybe you choose to focus on movement and self-care throughout the 4 weeks OR maybe you focus on movement and fruits & vegetables one week, self-care and movement the next week and fruits & vegetables and self-care the next week). Choose the goals that will best support your overall energy and well-being!
  4. Watch for weekly emails with tips and additional activities.
  5. Complete the evaluation at the end of the program, report how you’ve done with the goals and register for your participation prize. Tracking sheets do not have to be turned in.

Benefits of participating

  • Score ideas for improving your mental well-being, fruit & vegetable intake and physical activity each week.
  • Make a game plan for increasing your fruit and vegetable intake, physical activity or strategies for mental self-care.
  • Obtain tips for increasing fruit & vegetable intake, saving money when shopping for produce, tasty recipes and easy ways to prep fruits & veggies.
  • Gain ideas for moving your body for health – ideas to keep it fun, new ways to move and tips for staying motivated.
  • Strategize for mental well-being by trying new self-care skills
  • Win a participation prize when you register and complete the final evaluation.
  • Establish healthier habits and improve your mental energy and physical health!

Weekly goals

Choose 2 goal areas to work on each week. You may choose the same goal areas for all 4 weeks of the program or choose different goal areas each week. Try to do the goal activity on at least 4 days during the week.

Week 1 (September 28-October 4): on at least 4 days...
  • Fruits & vegetables - either:
    • eat at least 2-3 servings (combined) of fruits/vegetables per day OR
    • eat at least 2 different colors of fruits/vegetables (such as baby carrots - orange and an apple -red)
  • Physical activity: move your body in a way you enjoy for at least 20 minutes
  • Self-care – Mindfulness: do a mindfulness activity. Choose different activities or do the same activity more than once; see the Week 1 Tip Sheet for activity ideas.
Week 2 (October 8-14): on at least 4 days...           
  • Fruits & vegetables - either:
    • eat at least 3-4 servings (combined) of fruits/vegetables per day OR
    • eat at least 3 different colors of fruits/vegetables (such as baby carrots – orange, an apple – red, and a banana - yellow)
  • Physical activity: move your body in a way you enjoy for at least 25 minutes
  • Self-care – Social health: Do something extra for your social health at least 4 times this week; see the Week 2 Tip Sheet for activity ideas.
Week 3 (October 15-21): on at least 4 days...          
  • Fruits & vegetables - either:
    • eat at least 4 servings (combined) of fruits/vegetables per day OR
    • eat at least 4 different colors of fruits/vegetables (such as baby carrots – orange, an apple – red, a banana – yellow, and broccoli - green)
  • Physical activity: move your body in a way you enjoy for at least 30 minutes
  • Self-care – Sleep: Do an activity to improve your sleep; see the Week 3 Tip Sheet for activity ideas.
Week 4 (October 22-28): on at least 4 days...
  • Fruits & vegetables - either:
    • eat at least 4-5 servings (combined) of fruits/vegetables per day OR
    • eat at least 5 different colors of fruits/vegetables (such as a salad with carrots, tomato, mushrooms – green, orange, red, white and blueberries – blue/purple)
  • Physical activity: move your body in a way you enjoy for at least 35 minutes
  • Self-care – Resilience: Do an activity to improve your resilience; see the Week 4 Tip Sheet for activity ideas.

Questions

See the FAQs or contact JoAnn Miller at joann-miller@uiowa.edu or 319-353-5966

Resources