Local 94 Small Steps Challenge
The goal of this six-week personal challenge is to get you started on the way to leading a healthier lifestyle. You may have heard the quote, “The journey of a thousand miles begins with a single step.” You can say the journey to good health also starts with small steps.
The challenge is easy. Just follow these steps and you will be on your way to a healthier 2021 and win some cool Local 94 Union gear along the way!
- Challenge begins on 2/1/2021 and runs until 3/14/2021
- No registration needed.
- Local 94 Union members and their family are eligible to participate.
- Choose an area of health that is important to you and create a long-term goal for success.
- Identify small steps that you can take to reach that goal.
- Build on these steps until you reach that goal.
- Upon completion, send an e-mail, with a brief summary of what you accomplished, to our Wellness Coordinator, Keith Winick, at firstname.lastname@example.org. (Don’t worry if you don’t complete your goal. As long as you get started and are on your way!) All summary’s must be received by 3/28/21.
- Everyone who submits a summary of their accomplishment will be put in a raffle to win Local 94 Union gear, including jackets, hats, and shirts!
Ideas for Challenges
Remember, no step is too small if you continue to build on it. Below are some examples of small steps you can take to achieve big results. Choose one of these or create your own.
- Take a 10-minute run or walk. Not only will this help you burn some extra calories, it will also help clear your mind and give you a well-needed mental break. Add on a minute or two each week.
- Do five push-ups a day. Add on one or two each week and before you know it, you will be seeing some great results! Or try sit-ups or any exercise that works for you. They key is to start with something small and slowly add on to it.
Eat Healthier and/or Lose Weight!
- Eat one extra fruit or vegetable a day. Add on another fruit every week or two and before you know it, you will be up to the recommended five fruits or vegetables a day!
- Make breakfast count. Breakfast is the most important meal of the day and will get you energized to start your day. Even if it is just some fruit or whole grain bread. Start with one or two days a week and add a day each week.
- Stop drinking your calories. Cutting out just one sugar-sweetened soda or calorie-laden latte can easily save you 100 or more calories a day. Over a year, that can translate into a 10-pound weight loss!
- Drink more water. The goal is to have six to eight glasses of water a day. While that may seem like a lot, start off small. For some, just start with one glass and add another glass each week.
- Have a handful of nuts. Walnuts, almonds, peanuts, and other nuts are good for your heart. Try grabbing some instead of chips or cookies when you need a snack, adding them to salads for a healthful and tasty crunch, or using them in place of meat in pasta and other dishes. Start with just one substitution a day and add on to it!
- Breathe deeply. Try breathing slowly and deeply for a few minutes a day. It can help you relax. Slow, deep breathing may also help lower blood pressure. Start with just a minute or two a day and then add more time.
- Count your blessings. Taking a moment each day to acknowledge the blessings in your life is one way to start tapping into other positive emotions. These have been linked with better health, longer life, and greater well-being, just as their opposites — chronic anger, worry, and hostility — contribute to high blood pressure and heart disease.
- Create a budget. Experiencing financial stress? Take a step toward financial peace and come up with a strategic plan to ease your mind. Start off with tracking your spending each day, then look for where you can cut back and save more.
- Do a random act of kindness every day. Helping others may help boost our immune system and get rid of negative emotions. And it just plain feels good to help others. Start with one day a week, then add on from there.
- Volunteer for a good cause. Volunteering boosts self-confidence, as well having other positive health benefits such as making you happy and decreased depression. Start off by deciding what is important to you, do some research, then reach out.
Take Care of You!
- Get a good night’s sleep. Try adding one new “sleep hygiene” method. For example, go to bed at the same time each night, stay off the TV or your phone 30 minutes before bed, or avoid caffeine before bed.
- Get a physical. If you have been avoiding that visit to the doctor, now is the time to schedule your physical, get your flu shot and/or take care of any other medical needs.
Need to Find a Doctor, Dentist or Vision Specialist?
If I die, does my spouse receive my Pension?
Generally, the answer is yes. The specific answer depends on your age, length of service and status at the time of your death. For more information about your options and the rules around death benefits, please visit the Central Pension Fund website or contact the Central Pension Fund Office at (202) 362-1000.