Princeton to 100k Point Challenge

#Princeton100k Summer Point Challenge

Join the Princeton community in reaching 100,000 points this summer! This wellness challenge is an opportunity to bring the Princeton community together and encourage physical activity while still practicing physical distancing. Our goal is to collectively reach 100,000 points in 10 weeks! All you have to do is submit the total minutes of activity you're already doing. Simple, right?

WHO: The Princeton Community
WHEN: June 8th - August 16th
HOW: No registration required. 1 minute of any recreational activity = 1 point. Submit your minutes in the activity log below daily, weekly, or whatever is convenient for you to keep track of your minutes.

In need of inspiration? We've got you! Check out the Activity of the Week below and on our social media: Instagram, Facebook and Twitter.

For more information or would like to request accommodations, please contact Jenna at jennam@princeton.edu.


NEW LEVEL UNLOCKED!

Congratulations, we've reached our goal of 100,000 points as of July 20thYou've unlocked a NEW level of an additional 50,000 points. We have until August 16th to complete this bonus level - can we do it? 

Thank you for Participating.
We want to hear from YOU!

Congratulations, WE DID IT!!!

PrinceTOn100k Results: 158,114 points. 50k bonus challenge.

Point Contribution by Status

Undergraduate Student: 17.6%
Graduate Student:
7.7%
Faculty/Staff:
67.0%
Alumni:
5.3%
Other:
2.4%

Submission by Affiliation

Affiliate Total Submissions % of Total
Campus Recreation 222 34.53
N/A 164 25.51
Staff Departments 83 12.91
Residential Colleges & Eating Clubs 66 10.26
Athletics 49 7.62
Academic Departments 43 6.69
Other 9 1.40
Alum 4 0.62
Graduate College 3 0.47

Activity of the Week

Week 10 (08/10 - 08/16): Stretching & Recovery

Exercising and engaging in physical activity has plenty of benefits mentally and physically.  But it is also important to focus on stretching and recovery of your muscles.  Matt Bryzcki, Assistant Director of Campus Recreation, Fitness is the author of A Practical Approach to Strength and Conditioning (5th edition)
Below are various areas of recovery to focus on that Matt has elaborated on.

Flexibility Training: What is it?

Flexibility is best defined as the range of motion throughout which your joints can move.  The best way to maintain - or improve - the range of motion of your joints is to perform specific stretches to elongate the surrounding muscles. READ MORE

Stretching and Injuries

For many years, it had been thought that pre-activity stretching reduces the risk of injury.  The belief wasn’t based on any research but it seemed reasonable to assume such.  As it turns out, there’s scant research on the effects of pre-activity stretching on the risk of injury.  READ MORE

Stretching and Performance

Another long time assumption had been that pre-activity stretching improves performance.  Again, this belief has been based more on a “gut feeling” than on scientific research.  To date, in fact, no study has shown that pre-activity stretching improves performance.  READ MORE

Stretching vs. Warmup

The research regarding the need for a warm-up is inconclusive.  Some studies have shown that performances with a warm-up are better than those without a warm-up; other studies have shown that performances with a warm-up are worse or no different than those without a warm-up.  Nonetheless, a warm-up has both physiological and psychological importance.  READ MORE

Stretching Strategies

Although your [Range of Motion] ROM may be limited by the factors that were mentioned previously, it can be improved through flexibility training. Like all other forms of physical training, flexibility training has certain components that must be incorporated to make it safe and productive. These components can be crafted into strategies that will permit you to improve your range of motion with a lower risk of injury.  READ MORE on the ten strategies on stretching.

Other resources about recovery

Post-exercise nutrition tips from Campus Recreation.

Week 9 (08/03 - 08/09): Ivy Step Challenge

Ivy Step Challenge

Thursday, August 6th - Sunday, August 9th

Lace-up your sneakers and join the Princeton community on our quest for glory! The Ivy Step Challenge is a friendly competition against ALL Ivy League institutions to encourage well-being and physical activity while practicing physical distancing. It’s simple! Submit your total steps daily during our four-day challenge and you will help Princeton earn bragging rights of being crowned the Ivy Step Champions!


SIGN UP FOR DAILY REMINDERS DURING THE CHALLENGE HERE!


Start your week preparing to maximize your steps for the first Ivy Step Challenge!

Monday, Tuesday, and Wednesday of this week, get your body ready for our daily individual goals by completing at least 10,000 steps a day.

Then push yourself for the actual challenge and follow:

Individual Step Goals:

Try to challenge yourself each day to reach these goals!
Day 1 (8/6): 12,000+
Day 2 (8/7): 12,000+
Day 3 (8/8): 15,000+
Day 4 (8/9): 15,000+

Submit your steps before 11:59pm each day!

Week 8 (07/27 - 08/02): Racquet Sports

  • The 2020 U.S. Open will be the 140th edition of the tournament.  It will be held outdoors at the USTA Billie Jean King National Tennis Center in New York, NY.  Tune in on August 31st to see who will take home the crown!
  • To celebrate, try finding an outdoor court in your area to brush up on your tennis skills.  Or find a location where you can harness the power of your swing!
Week 7 (07/20 - 07/26): Yoga & Pilates
Mon 12:00pm
50 min
Yoga Join HERE! Ruth Connecting breath and movement, this physical practice will focus on flexibility, balance and physical challenges. Mat (towel, floor or grass).
Tues 5:00pm
50 min
Yoga Join HERE! Angela Develop acute body awareness which leads to greater strength, increased flexibility and an overall sense of peace and well-being. Yoga mat (floor or grass), block (small box or book).
Wed 12:00pm
50 min
Pilates Join HERE! Doreen Total body workout, starting from the core, developing strength, flexibility and coordination. Resistance band (old hosiery, knit scarf), dumbbells (water bottles or canned goods).
Thu 8:00am
50 min
Yoga Join HERE! Tricia Start your day with this therapeutic yoga class which focuses on encouraging breath, balance, flexibility and mind. Yoga mat (floor or grass), block (small box or book).
Fri 12:00pm
50 min
Pilates Join HERE! Doreen Total body workout, starting from the core, developing strength, flexibility and coordination. Resistance band (old hosiery, knit scarf), light dumbbells (water bottle or canned goods).
Week 6 (07/13 - 07/19): Water Activities
  • Swimming strokes for beginners.  Looking for more in depth explanations of these strokes?  Check out this site.
    • Freestyle
    • Backstroke
    • Breaststroke
    • Butterfly
  • Did you know there’s a location in the Princeton area to kayak and canoe?  Check it out, here!
  • Don’t forget to stay hydrated!  Here are some tips to help...
    • Keep a bottle of water with you during the day.
    • If you don't like the taste of plain water, try adding a slice of lemon or lime to your drink.
    • Drink water before, during, and after a workout.
    • Drink plenty of water throughout the day but especially if you’re spending time outside in the sun or heat.
Week 5 (07/06 - 07/12): Meditation and Breathing

Tricia Adelman, Campus Recreation's yoga ambassador, has chosen to share her top 5 meditation benefits:

 1. Nervous System self-regulation.

Whether you’re feeling stress/over-stimulated or disengaged/shut down, within a minute or 2 into your meditation practice where you are breath focused, your nervous system will be met where it’s at and gently persuaded into a more harmonious homeostatic neutral territory.  This will consequently help with blood pressure, circulation, hormone regulation, impulse control and vagal nerve toning. 

2. Neuroplasticity.  

A daily meditation practice stimulates the brain in ways that “exercises” its ability to adapt and adopt new behavior patterns...in essence, meditation makes neural pathways more malleable for intentional change and growth (makes it easier to create new habits, and replace maladaptive behaviors/bad habits).

3. Helpful for Anxiety, Depression, ADHD and ADD.

A consistent daily meditation practice is essentially attention training for your brain, which changes grey matter volume to reduced activity in the “me” centers of the brain to enhanced connectivity between brain regions.  Consequently, “exercising” the brain in more fully functional operating systems of pattern.  

*This is not at all to say the need for medication is obsolete. Any and all decisions regarding medication should be discussed with your prescribing doctor. 

4. Self Agency/Empowerment.

The ability to redirect your reactive moments creates an empowered sense of agency for ones life. Meditation teaches us to prioritize the pause.  Prioritization of taking that pause creates space. Space creates perspective.  Perspective creates objectivity.  Objectivity breeds a more balanced inner environment where we are less likely identify with and/or feel isolated by circumstances.  The shift that meditation trains the brain towards is the difference between feeling you are on stage with the everyday drama of your life, and replaces it with feeling you are in the audience watching the drama play out with director abilities to discern.

5. Resilience.

A daily meditation practice teaches us to compassionately observe our thoughts, feelings and physiological experiences.  The alternative (as humans) is a default modality of avoidance behaviors, projection and displacement of our frustrations, disappointments and fears. The power of the pause that is learned in meditation builds the courageousness required to stand in the truth of each moment as it arises, without needing to flee from it or requiring it to be different - and that creates resilience and a nurtured sense of Self that will positively affect and direct your entire life.

Favorite Breathing Technique

Navel Breath:

  • Open palm to belly button.
  • Close eyes.
  • INHALE to the count of 4.
  • EXHALE to the count of 4.
  • Expand from navel center out in all directions with each inhale.
  • Slowly return home to navel center by the end of each exhale.
  • Nostril breath is most effective, as it will naturally slow you down. 
  • *make the exhale a 5 or 6 count if you’re feeling escalated, otherwise keep it even.
Week 4 (6/29 - 7/5): Hiking & Essentials

The National Park Service offers a park finder on their website.  To find a park or hiking trails near you, check out their website.

Some trails close to Princeton’s campus include the Billie Johnson Mountain Lakes Preservation and the Delaware Raritan Canal Trail aka the Towpath.

To find other trails in the Princeton area, you can use Outdoor Action’s website.

Top 10 Hiking Essentials by REI

  1. Navigation: map, compass, altimeter, GPS device, personal locator beacon (PLB) or satellite messenger
  2. Headlamp: plus extra batteries
  3. Sun protection: sunglasses, sun-protective clothes and sunscreen
  4. First aid: including foot care and insect repellent (as needed)
  5. Knife: plus a gear repair kit
  6. Fire: matches, lighter, tinder and/or stove
  7. Shelter: carried at all times (can be a light emergency bivy)
  8. Extra food: Beyond the minimum expectation
  9. Extra water: Beyond the minimum expectation
  10. Extra clothes: Beyond the minimum expectation
Week 3 (06/22 - 06/28): Employee Learning Center - Health & Wellbeing Educational Offerings

The following virtual classes are available through the Employee Learning Center.  Please register online through the Employee Learning Center to reserve a "seat" (link: www.princeton.edu/training).  After logging in, click on “Training by Topic” and then “Health & Wellness.”

Princeton University Athletics has an extensive pool of talented individuals who have expertise in many different spokes of the Wellness Wheel.  If you’re interested in sharing your professional knowledge/experience in health and wellness with the campus community through the Employee Learning Center, please contact Matt Brzycki at brzycki@princeton.edu.


Anti-Aging Exercises: Core Stability for Life-Long Utility

Tue Jun 23, 2020
2:00pm to 3:00pm

Zoom meeting: https://princeton.zoom.us/j/92129433143

Remaining physically active is one of the most important contributors to longevity.  Exercise can help to not only add years to your life but also to improve the quality of your life, especially in your later years.  This class will focus on simple ways to improve the stability and flexibility of the spine, hips and shoulders.  An emphasis will be placed on exercises that can be done regardless of fitness level and aid in functional ability for a long and active life.

Instructor: Jim Eatroff, University Health Services


Creating a Wellness Vision

Wed Jun 24, 2020
12:00pm to 12:45pm

Zoom meeting: https://zoom.us/meeting/register/tJckduisrTojGt1BYguBWu-eqpmOzkfavy2o

Plant the seed for your wellness journey.  Learn how to nourish it and make it come to life.

Instructor: Tina Permar, Health and Fitness Coordinator, Bucks County Community College (Newtown, Pennsylvania)

Tina Permar is a certified as a yoga instructor, strength and conditioning coach and a health and wellness coach in training.  She has a passion for helping people reach their goals and finding ways to clear the mind.  Her strengths are love of learning, curiosity and hope.


HIIT: What it Is

Thu Jun 25, 2020
12:00pm to 1:00pm

Zoom meeting: https://princeton.zoom.us/j/6304509066

High Intensity Interval Training is all the rage.  But interval training has been around for more than 100 years.  Learn the basics of – and the research behind – this highly effective and highly efficient method of training.

Instructor: Matt Brzycki, Princeton University Campus Recreation


The Four Keys to Optimal Health

Fri Jun 26, 2020
12:00pm to 1:00pm

Zoom meeting: https://us02web.zoom.us/j/86439176219

Now more than ever it is important to put our health and fitness at the top of our priority list.  However, in doing so, many of us feel selfish or simply do not make the effort to put our own health and happiness first.  In this class, you’ll learn the four keys to optimal health (and happiness); how to use the 80/20 Rule with the four keys; simple “what next” tools for you to implement immediately; how to forgive yourself for not being perfect; and much, much more.

Instructor: Patty Durell, Founder and CEO, Rock Solid Fitness (Dunedin, Florida)

Patty Durell, LPTA, CCS, is an exercise and self-care coach who is extremely passionate about empowering and challenging people to be their best.  She is also the Founder and CEO of Rock Solid Fitness, a thriving personal-training studio in Dunedin, Florida.  Patty is a Master Level Personal Trainer, Certified Conditioning Specialist and Licensed Physical Therapist Assistant

Week 2 (06/15 - 06/21): Biking

The Princeton University’s Department of Transportation shares some important reminders for when you are biking! 

  • It’s always strongly recommended to wear a helmet while biking on campus, roads or anywhere you go!
  • Make sure to maintain a safe and responsible speed at all times.
  • Ride in the direction as traffic (“Bike to the right”).
  • Use hand signals before turning:

Need an activity idea to help get your points in?

  • How fast can you complete a 6k bike ride? 
    • 6 kilometers is approximately 3.7 miles.
    • Use the maps on your phone to find a 3.7 mile route in your area! 
    • If you’re in the Princeton area, check out these bike trails.
    • You can also utilize a stationary/spin bike if you have access to one!
Week 1 (06/08 - 06/14): Virtual Campus Rec Resources

Virtual Group Fitness Classes

Check out our UPDATED fitness class schedule that will be broadcasted weekly, beginning Monday, March 23rd, taught by our own Group Fitness Instructors featuring: Yoga, Zumba, Circuit Fitness, Pilates & more!

Fitness & Well-being Resources

Les Mills On-Demand: At-Home Workouts(link is external)
Try up to 23 workouts that you can do in the comfort of your own space for FREE!


Exercise Guides
Need some guidance on exercises you can do on your own? Check out the following guides to do in your own room or even outside:
PDF iconBodyweight ExercisesPDF iconCore Exercises
Stay tuned for more content on social media(link is external) with demonstrations.

Workout of the Week
On Wednesdays, we will share workouts that you can try on your own time. Videos have a series of exercises with up to 3 options per exercise to follow at your own discretion.
Episode 1: Instagram(link is external) | Facebook(link is external)
Episode 2: Instagram(link is external) | Facebook(link is external)
Episode 3: Instagram(link is external)


PDF iconTaking Care of your Mental Health
Use this guide to check-in with yourself, as it is a disheartening a stressful time during the COVID-19 Pandemic.

Outdoor Activities

Outdoor Space on Campus
Go to the following locations to get active while you can on Campus:
Poe Field
Finney & Campbell Fields(link is external)
Outdoor Running Track


Princeton Routes & Trails(link is external)
Looking for places to adventure around Princeton? Take a walk, jog, run, bike ride on Princeton Running Club's routes. Download the Strava app(link is external) on your phone and it will help you navigate around town.


 

Virtual Community Building

Led by Campus Life units and facilitated by the Office of Wintersession and Campus Engagement (OWCE), this page contains resources for Princeton undergraduate and graduate students to reduce social isolation and encourage connections while on-campus opportunities are suspended due to COVID-19 precautions.