Wellness Challenges

1. Customize the email template. You can use either the text version below (found in the drop-down) or use the attachment Well-U will send in a follow up email to confirm challenge details.
2. Send out email to all coworkers explaining the challenge and to see how many are interested in participating. When choosing a 30-day window to run your challenge, be sure that the start date is far enough away so that there is time to pick up the challenge supplies† from Well-U before the start of the challenge.
3. Determine how many will participate based on email replies.
4. Next, organize a date for pick-up of the Well-U items (starter kit* and three post-challenge prize items† for winners) by completing and submitting the Well-U Department Request form. A Well-U team member will be in touch via email to coordinate further.
5. Disperse the 30 Days of gratitude record keeping card that will be provided by Well-U via email. This can be sent digitally or participants can print and use.
6. Begin your 30 Days of Gratitude and check off each day’s activity as you complete it.
   1. Organizer determines winners at the end of the challenge period based on returned record keeping cards or any other creative way to honor participants.
7. Celebrate with a salad social or healthy potluck at the end where you can announce winners and hand out post-challenge prizes† along with the 30 Days of Gratitude completion certificates.

You can copy and paste the text below or use the attachment Well-U will send in an email.

Our department will be participating in Well-U’s 30 Days of Gratitude wellness challenge starting on:__________

Gratitude Basics

Feeling and expressing gratitude promotes a positive and happy mood. These brain boosts can have significant positive effects on employees’ physical and mental health.

Anyone who signs up for this challenge will receive a free Well-U starter kit to help in their wellness efforts and you may even win a prize at the end! Here’s how it works:

• Reply to this email to participate and receive your starter kit.
• On the start date, download or print this 30 Days of Gratitude record keeping card. Follow the checklist from days 1-30 and check off each action as you complete them.
• Once the challenge period is over, you’ll send your completed to the challenge coordinator. Its’ that simple!
• Prizes will be awarded and will include a variety of exciting and fun surprises!

How do I participate?

To participate in our department’s Well-U’s 30 Days of Gratitude wellness challenge, respond to this email by __________, then start checking off the boxes on the morning of_____________! All University of Rochester employees can participate.

Reply to this email to let me know if you are interested in participating!

Find other support resources on the Well-U website or on the Gratitude Guide.

After you complete the department request form, Well-U will be in touch to confirm all the details including number of employee participants, date for supply pick up, and provide the following attachments:

• 30 Days of Gratitude invite email template
• 30 Days of Gratitude record keeping card
• 30 Days of Gratitude completion certificate
• 30 Days of Gratitude promotional poster

*Starter kit- large 30 Days of Gratitude poster (similar to record keeping card) to hang in prominent area for all participants to reference daily activity and may also include journal or other supplies for each participant to support their efforts.

†Post-challenge – Well-U prize for first, second, and third place for most days of completed activity of gratitude on the gratitude record-keeping card.

1. Food as Art is designed to be run for one or two weeks. Be sure to have your start date far enough away so that there is time to receive the starter kits* from Well-U before the start date.
2. Customize the email template. You can use either the text version below (found in the drop-down) or use the attachment Well-U will send in a follow up email to confirm challenge details.
3. Determine how many will participate based on email replies.
4. Next, organize a date for pick-up of the Well-U items (starter kit* and three post-challenge prize items† for winners) by completing and submitting the Well-U Department Request form. A Well-U team member will be in touch via email to coordinate further.
5. Disperse the Food as Art record keeping card. This will be provided by Well-U and can be sent digitally or be printed.
6. Begin your Food as Art challenge, have fun, and support one another! Find more resources on the Well-U website.
7. Collect record keeping cards by email or in-person and choose prize winners (best picture colored, most colored in, or whatever you can imagine).
8. Celebrate with a salad social or healthy potluck at the end where you can announce winners and hand out post-challenge prizes† and the Food as Art Certificates of Completion.

You can copy and paste the below text or use the attachment Well-U will send in an email.

Our department will be participating in Well-U’s Food as Art Wellness Challenge starting on:___________

Food as Art Basics

Incorporating a variety of colorful fruits and vegetables into your day protects your body from illness and disease. The high fiber and nutrition values of fruits and vegetables helps the body to function and feel its very best.

Anyone who signs up for this challenge will receive a free Well-U starter kit to help in their healthy efforts and you may even win a prize at the end! Here’s how it works:

• Reply to this email to participate and receive your starter kit.
• Each day, consume a fruit or vegetable that matches one of the colors on your record keeping card/color-by-number and then color-in the appropriate number on the picture. Your goal is one color per day.
• Once the challenge period is over, you’ll send your completed picture to the challenge coordinator. Its’ that simple!
• Prizes will be awarded and will include a variety of exciting and fun surprises!

What is considered a serving of fruit and vegetable?

One cup of any fruit or vegetable is a serving. This includes fresh, frozen, or canned items.

How do I participate?

To participate in our department’s Well-U’s Food as Art wellness challenge, respond to this email by [date], then start coloring once you consume that color on the start date! All University of Rochester employees can participate.

Reply to this email to let me know if you are interested in participating!

Find other support resources on the Well-U website.

After you complete the department request form, Well-U will be in touch to confirm all the details including number of employee participants, date for supply pick up, and provide the following attachments:

• Food as Art invite email template
• Food as Art record keeping card
• Food as Art completion certificate
• Food as Art of Gratitude promotional poster

*Starter kit may include: Coloring pencils for record keeping card, Well-U lunch tote, or bento box container for each participant.

†Post-challenge – Well-U prize for first, second, and third places for most servings of fruits and vegetables eaten.

1. Customize the email template. You can use either the text version below (found in the drop-down) or use the attachment Well-U will send in a follow up email to confirm challenge details.
2. Send out the invite email to all possible participants.
3. Determine how many will participate.
4. Next, organize a date for pick-up of the Well-U items (Starter kit* and three Post-challenge prize items† for winners) by completing and submitting the Well-U Department Request form. A Well-U team member will be in touch via email to coordinate further.
5. Once all items have been picked up, disperse the Move It Record keeping cardsthat will be provided by Well-U via email along with the Well-U Starter kit* to each participant. This can be sent digitally or participants can print and use. Tip: Move It Record keeping cards are designed for a four-week period but you determine the timeframe for your department’s needs.
6. Begin your Move ItChallenge, have fun, and support one another! Find more resources on the Well-U website.
7. Organizer determines winners at the end of the challenge period based on returned Record keeping cards.
   1. Tip (optional): or a large range of fitness levels within a group, you may want to change the goal to be total days of physical activity within a time period.
   2. Tip (optional): In the event of a tie, all top leaders are entered into a drawing.

8. Celebrate with a salad social or healthy potluck at the end where you can announce winners and hand out Post-challenge prizes† and the Move ItCompletion certificates.

You can copy and paste the below text or use the attachment Well-U will send in an email.

Our department will be participating in Well-U’s Move It wellness challenge

starting on [start date to end date]!

Move It

Increase your physical activity level for a chance to win prizes! Sign up and receive a Starter Kit which may include a Well-U light-up slap bracelet to take your workout outside safely, or other items to support your efforts along the way.

Here is how it works:

• Reply to this email and receive your Well-U *Starter Kit.
• On the start date, record the total minutes of physical activity that you complete per day on the Well-U Move It Record Keeping Card.
• Once the challenge period is over, you’ll send your card of total minutes to [organizer name and email address]. It’s that simple!
• Prizes will be awarded to the top three individuals on [date the awards will be given] and will include a variety of exciting and fun surprises! Note: In the event of a tie, a drawing made up of the top individuals will determine the winner.

Work It

A variety of physical activities can count towards your daily total such as gardening, walking, swimming, and biking – anything that increases your heart rate!

NOT Included: sitting on your couch, napping, and other events that do not increase your heart rate.

Learn It

Mayo Clinic’s guide to weekly recommended physical activity minutes. 

Join It

To participate in our department’s Well-U Move It Challenge, respond to this email by [date you want responses by], and then start tracking your physical activity minutes the morning of [start date of the challenge]! All University of Rochester employees can participate.

Don’t Miss It

You can still participate! Just be sure to track your physical activity minutes and submit your number to [event coordinator name] on the [date submissions are due by].

Reply to this email to let me know if you are interested in participating!

Find other support resources on the Well-U website.

After you complete the department request form, Well-U will be in touch to confirm all the details including number of employee participants, date for supply pick up, and provide the following attachments:

• Move It invite email template
• Move It Record keeping card
• Move It completion certificate
• Move It promotional poster

*Starter kit may include: Well-U light-up slap bracelet and/or personal alarm flashlight for each participant, or other supplies for each participant to support their efforts.

†Post-challenge – Well-U prize for first, second, and third place for most total minutes of physical activity

1. Customize the email template. You can use either the text version below (found in the drop-down) or use the attachment Well-U will send in a follow up email to confirm challenge details.
2. Send out the invite email to all possible participants.
3. Determine how many will participate.
4. Next, organize a date for pick-up of the Well-U items (Starter kit* and three Post-challenge prize items† for winners) by completing and submitting the Well-U Department Request form. A Well-U team member will be in touch via email to coordinate further.
5. Once water bottles have been picked up, disperse Operation Hydration paper Record keeping card that will be provided by Well-U along with the Starter kit* to all participants. Tip: Once you decide on your challenge’s timeframe, be sure to give out as many Record keeping cards as appropriate for that time. One card is used for one week’s worth of recording.
6. Begin your Operation Hydration Challenge, have fun, and support one another! Find more resources on the Well-U website.
7. Organizer determines winners at the end of the challenge period based on returned Record keeping cards.
   1. Tip (optional): Because the daily recommended water intake is different for men and women, you can adjust the numbers to accurately reflect the difference if you like (so if John drinks 120 oz of water one day and Theresa drinks 118 oz, that doesn’t necessarily mean that John wins).
   2. Tip (optional): In the event of a tie, all top leaders are entered into a drawing.

8. Celebrate with a salad social or healthy potluck at the end where you can announce winners and hand out Post-challenge prizes† and the Operation Hydration completion certificates

You can copy and paste the below text or use the attachment Well-U will send in an email.

Our department will be participating in Well-U’s Operation Hydration wellness challenge

starting on [start date to end date]!

Operation Hydration Orientation

Increase your water intake for a chance to win prizes! Anyone who signs up for this challenge will receive a free water bottle to track their water intake. Here’s how it works:

• Reply to this email to participate and receive your *Starter kit.
• On the start date, mark off each total bottle of water (32 ounces) drank on the Well-U Operation Hydration Record keeping card.
• Once the challenge period is over, you’ll send your card total bottles to [event organizer name]. It’s that simple!
• Prizes will be awarded to the top 3 individuals on [date you choose to announce winners] and will include a variety of exciting and fun surprises!

What’s the Situation with Other Forms of Hydration?

The only liquids that you can count towards your daily total are water, flavored water, sparkling water, and seltzer water.

NOT Included: Coffee, tea, juice, vitamin water, soda, etc.

Some Hydration Education

Mayo Clinic guide to daily water intake.

The Hydration Calculation

At the end of the challenge you’ll add up your daily water intake (in ounces) and send your number over to [event organizer name].

Operation Hydration Participation

To participate in the challenge, respond to this email by [date you choose to send in participation request] then start tracking your water intake the morning of [start date of the challenge]! All University of Rochester employees can participate.

What If I’m On Vacation?

You can still participate! Just be sure to track your water intake and submit your number to [event organizer name] on the [end date of the challenge].

Reply to this email to let me know if you are interested in participating!

After you complete the department request form, Well-U will be in touch to confirm all the details including number of employee participants, date for supply pick up, and provide the following attachments:

• Operation Hydration Invite email template
• Operation Hydration Record keeping card
• Operation Hydration Completion certificate
• Operation Hydration Promotional Poster

*Starter kit includes: Well-U water bottle for each participant to support their efforts.

†Post-challenge – Well-U prize for first, second, and third place most ounces drank

1. Customize the email template. You can use either the text version below (found in the drop-down) or use the attachment Well-U will send in a follow up email to confirm challenge details.
2. Send out the invite email to all possible participants.
3. Determine how many will participate.
4. Next, organize a date for pick-up of the Well-U items (Starter kit* and three Post-challenge prize items† for winners) by completing and submitting the Well-U Department Request form. A Well-U team member will be in touch via email to coordinate further.
5. Once Starter kits* have been picked up, disperse Self-care challenge record keeping cards that will be provided by Well-U along with a Starter kit* to each participants.
6. Begin your Self-care challenge, have fun, and support one another! Find more resources on the Well-U website.
7. Organizer determines winners at the end of the challenge period based on returned record keeping cards or spirit, or anything else you can dream up. Tip (optional): In the event of a tie, all top leaders are entered into a drawing.
8. Celebrate with a salad social or healthy potluck at the end where you can announce winners and hand out Post-Challenge prizes† and the Self-care certificate of completion.

You can copy and paste the below text in or use the attachment Well-U will send in an email.

Our department will be participating in Well-U’s Self-care wellness challenge from [start date to end date]!

Self-care Necessities

Make time for you to win prizes, decrease your stress, and build healthy habits! Anyone who signs up for this challenge will receive a Well-U journal to help focus on daily self-care activities.

Here’s how it works:

• Reply to this email to participate and receive your starter kit.
• On the start date, choose a Self-care activity you would like to complete and once done, write down what activity you completed on the Well-U Self-care record keeping card. Use the journal to help channel your thoughts and put it on paper.
• Once the challenge period is over, you’ll send your record keeping card total number of days or the card itself to [name of organizer]. Its’ that simple!
• Prizes will be awarded to three individuals on [date] and will include a variety of exciting and fun surprises!

Sign on for Self-care

To participate in our department’s Well-U Self-care wellness challenge, respond to this email by [date], then start your self-care by recording your activity the morning of [date]!

All University of Rochester employees can participate.

What If I’ve got time off?

You can still join! Just be sure to track your self-care activities and submit your number to [name of organizer] on the [date].

Reply to this email to let me know if you are interested in participating! Find other support resources on the Well-U website.

After you complete the department request form, Well-U will be in touch to confirm all the details including number of employee participants, date for supply pick up, and provide the following attachments:

• Self-care Invite email template
• Self-care Record keeping card
• Self-care Completion certificate
• Self-care Promotional poster

*Starter kit may include: Well-U journal, or other supplies for each participant to support their efforts.

†Post-challenge – Well-U prize for first, second, and third places for most days logged of self-care.

Each participant gets 14 pieces of treasure. Each day during the challenge, each person will place a piece of their treasure in the treasure chest to signify they have completed an act of kindness for the day. The goal is for all participants to get their treasure in the chest. Once the treasure is full, the challenge is complete!

1. Customize the email template. You can use either the text version below (found in the drop-down) or use the attachment Well-U will send in a follow up email to confirm challenge details. When customizing this 14 day challenge, be sure the start date is far enough out that there is enough time to get the supplies from Well-U.

2. Send out email to all possible participants.
3. Determine how many will participate.
4. Next, organize a date for pick-up of the Well-U supplies needed (treasure chest, treasure, guide) by completing and submitting the Well-U Department Request Form. A Well-U team member will be in touch to coordinate further after we receive the request form.
5. Once the materials have been picked up, disperse the bagged treasure and guides to each participant. Notify them where the treasure chest will be located so they know where to drop their treasure after they complete an act of kindness each day!
6. Begin the challenge, have fun, and let kindness be contagious!
7. After all the pieces of treasure have been deposited into the treasure chest, email completion to well-u-info@rochester.edu to notify Well-U that the chest is full and it’s time to claim your treasure (prizes)!
8. Coordinate with Well-U the return of the full treasure chest and we will provide a prize for each participant.

You can copy and paste the below text or use the attachment Well-U will send in an email.

Our office will be participating in Well-U’s Treasure of Kindness Challenge beginning on [date]!

The Treasure of Kindness essentials

There are always opportunities to help others, and it’s often the small things that have the greatest impact on others. In fact, when you help others or make them feel great, you are also helping yourself! Showing kindness can instantly boost your mood. It can turn your focus outward and make yourself aware of the things you do every day to spread love and kindness.

Anyone who signs up for this challenge will receive a Kindness guide and a bag of 14 pieces of treasure in which to use to add to the group’s treasure chest every time you complete and act of kindness.  Here’s how it works:

• Reply to this email to participate and receive your Starter Kit, which includes your treasure and Kindness guide.
• When the challenge begins, start completing acts of kindness at work or outside of work and add one piece of treasure to the group’s treasure chest in order to build your bounty. Use the suggestions on your Kindness guide for ideas or create your own! Your goal is one act of kindness per day.
• Once the challenge period is over in two weeks and everyone in your group has added all of their treasure, the group leader will email a photo to Well-U and upon return of all the treasure and the treasure chest, you will receive your own treasure/prize! Its’ that simple!

How do I participate?

To participate in our department’s Well-U Treasure of Kindness Challenge, respond to this email by [date], then start being kind the morning of [date]! All University of Rochester employees can participate.

What if I’m on vacation?

You can still participate! Just be sure to add your treasure once you return or tell a coworker to add it for you during your time away.

Reply to this email to let me know if you are interested in participating!

Find other support resources on the Well-U website.

After you submit the department request form, Well-U will be in touch to confirm all the details including number of employee participants, date for supply pick up, and provide the following attachments:

• Treasure of Kindness Invite email template
• Treasure of Kindness guide
• Treasure of Kindness Certificate of Completion
• Treasure of Kindness Promotional poster

*Starter kit will include: One treasure bag with 14 treasure pieces for each participant to add to the treasure chest(s).

Ɨ Post-challenge: Well-U prize for each participant who completed the Treasure of Kindness challenge. NOTE: The treasure chests full of challenge treasure pieces MUST be returned in exchange for prizes. Participants may keep the treasure bags.