RaiderFit
Be Well | Collect Points | Earn Prizes
RaiderFit is designed to encourage you to integrate recreation and wellness into your everyday stay-at-home routine—and get some prizes in the process! Each week a new challenge will be posted on this webpage. The more you do, the more points you earn. You then submit your challenge summary to raiderfit@nwciowa.edu as frequently as you wish. The deadline for each week’s reports is Sunday night at midnight, with drawings for prizes taking place on Monday. NWC RecSports staff will keep track of your point totals and mail out prizes each week (like a Fitbit, Amazon gift cards, intramural t-shirts and more).
Raider Challenge, Week 5
May 4 – 10: Back to Basics!
Keep track of how many minutes you spend being actively engaged in your health each day. That’s it!
Go for a walk (while social distancing!). Spend 10 minutes stretching in-between study sessions. REALLY Google that “Jane Fonda Exercise Challenge” you learned about in Week 1. Dedicate the last 15 minutes of your day to meditate.
Raider Connect
Have a noteworthy RaiderFit update you’d like to share? Take a pic and submit it anytime! All entries will be automatically entered into a drawing for a t-shirt, and the weekly winner will be featured on this webpage.
Raider Resources
There are many free resources being offered right now. Each week this webpage will feature a few favorites. Have something to recommend? Share it by emailing raiderfit@nwciowa.edu.
THE ULTIMATE ROUNDUP
APPS
Peloton
Get access to workouts in yoga, meditation, strength, cycling, running and more with their 90-day free trial.
Calm
Download the app and try "7 days of calm" for free. This feature is 7 days of 10-minute meditations that teach you about mindfulness. You will need to enter your email and make a password, but you DO NOT have to enter credit card info. Immediately after entering your name/email/password, a new screen will appear that suggests to “Try Free & Subscribe.” Instead of clicking that button, simply click the “X” in the top left corner of the screen. On the home screen, tap "Meditate" at the bottom of the screen. Then tap “7 Days of Calm,” the first option.
Audible
Free 30-day trial. Hundreds of guided meditations and titles on mindfulness and mediation.
SOCIAL MEDIA
NWCperformance on Instagram
Our senior strength and conditioning students continue to update their Instagram page with at-home workouts every day. Check out this great resource provided by fellow Red Raiders!
Planet Fitness Facebook Page
Planet Fitness livestreams a 30-minute workout daily at 6 p.m. CST. This is a fun way to get the feel for a live workout class AND set a goal of consistency in your workout routine.
Yoga with Adriene on YouTube
Adriene Mishler is an international yoga teacher and entrepreneur with a goal to spread the benefits of yoga into schools and homes at no cost. You can find specific yoga practices (anchoring in “hope” or “calm” or “bedtime”). She has a great collection of videos for beginners as well!
WEBPAGES
OrangeTheory At Home website
OrangeTheory is a fitness company that specializes in 60-minute high-intensity interval training (HIIT) workouts. They are currently posting videos of their workouts that you can do at home!
Five Outdoor Workout Ideas for a Sunny Day
This article outlines a few fun ideas for an outdoor workout.
EatingWell.com
EatingWell is a fantastic resource for science-based nutrition. Whether you’re looking for healthy snack ideas or help with meal prep, this is a great site!
Let’s Talk Points
Week 5 (May 4 – 10): Back to Basics!
Tier 1 (12 to 24 points) -
Entry in drawing for Raider swag
Tier 2 (25 to 28 points) -
Entry in drawing for RecSports t-shirts
Tier 3 (49+ points) -
Entry in drawing for swag, t-shirts AND Amazon gift cards!
Many will play and many will win. (Seriously, we have a lot of t-shirts that we’d love to mail out to all of you, stat!)
