
- The Last 10 – wanting to lose last 10 pounds or less
- Keep-it-off Club – stay motivated to keep weight off
- Yoga is my Flow – all yoga enthusiasts
- Pump it Up – for muscle conditioning
- Goin’ the Distance – about endurance-biking to running to swimming and beyond
- Walking Warriors – for walkers
- Plant Strong – Vegetarians or anyone wanting to add more fruits and vegetables to their diet
- Foodies – swap favorite recipes
- Motivators – encourage others and be encouraged
- True to the Core – share ideas and motivate others to build a stronger midsection

Healthy Breakfast Ideas, Lunch Ideas, Snacks, & Exercising while Travel
Download File
Well My Weigh Nutrition Guide
Download File
Well My Weigh Workout Guide
Download File- We will start off with some fun holiday movie workouts to do over Thanksgiving week so you don't feel too guilty eating all of that yummy Turkey, dressing and pies
- Get with family or friends and have movie nights with adding a fun workout!
- If you are not into the holiday movies--try this fun alphabet workout. Make your own workout with using your name or fun holiday words
- To be put into the weekly prize drawing
- make sure you input your weight in Flex
- also if you email bpfitness1@bp.com with completing one of the workouts then you get your name in twice



- To be put into the weekly prize drawing
- make sure you input your weight in Flex
- also if you email bpfitness1@bp.com with completing the Reindeer run/walk then you get your name in twice
- If you do the run/walk at Energy Park or on your virtually-you will get the credit
- If you do the run/walk at Energy Park or on your virtually-you will get the credit
- To be put into the weekly prize drawing
- make sure you input your weight in Flex
- also if you email bpfitness1@bp.com with participating in the Yoga Flow pop-up class then you get your name in twice

Nutrition
Mon 12/12 - Fri 12/16
Let's Gobble up Healthy Delicious Recipes
- This week we are focusing on Nutrition
- We can enjoy the holiday season with healthier recipe versions of our favorite foods.
- Let's share our favorite holiday recipe with each other--be it healthy or just yummy!
- We have recipe cards in the fitness centers to write in your recipe
- Check out the Nutrition recipe page under the Well My Weigh tab
- To be put into the weekly prize drawing
- make sure you input your weight in Flex
- also if you email bpfitness1@bp.com with that you watch the nutrition webinar
“Fact or Fiction. Holiday nutrition edition”
Are you worried about maintain your health goals during the holidays? Or you’ve heard tips for navigating the holidays that seem a little bizarre? Join Registered Dietitian Karleigh Jurek to learn some fact or fiction for the holidays. She’ll address some of the most popular tips and whether they’re true.
Thank you to everyone that attended the nutrition webinar on Teams. We had 98 people logged on.
Here is the link for Karleigh's nutrition talk if you were not able to attend
- https://www.fitnessprofessionalonline.com/articles/personal-and-professional-development/emotional-eating-25-ways-combat
- https://www.todaysdietitian.com/newarchives/1116p22.shtml
- https://www.rachaelhartleynutrition.com/blog/2016/12/self-care-during-the-holidays
- https://alissarumsey.com/intuitive-eating-during-the-holidays/
- https://www.cdc.gov/diabetes/library/features/holidays-healthy-eating.html
- https://sharonpalmer.com/dietitians-top-nutrition-tips-for-surviving-the-holidays/
- https://newsnetwork.mayoclinic.org/discussion/10-healthy-holiday-nutrition-tips/
VOLT
Mon 12/19 - Fri 12/23
- To be put into the weekly prize drawing make sure you input your weight in Flex
- Also if you email bpfitness1@bp.com with completing the Volt workout or your own Volt routine for the week then you get your name in twice
5 Days of Staff Fitmas
Mon 12/26 - Fri 12/30
- To be put into the weekly prize drawing
- make sure you input your weight in Flex
- also if you email bpfitness1@bp.com with completing one workout then you get your name in twice
Ab & Plank Workout
1 min Hand Plank
30 sec. Elbow Plank
30 sec. Bicycle Crunch
20 sec. Leg Lifts
20 sec. Toe Touch Crunch
30 sec. Mt. Climbers
20 sec. (each side) Side Plank
30 sec. X-Climbers
20 sec. Crunch & Kickout
20 sec. Sit-ups
30 sec. Russian Twist
30 sec. Hand Plank
1 min Elbow Plank
Equipment: Medium size dumbbells or bodyweight
AMRAP in 20 minutes:
- 10 DB front squats - (bodyweight squats)
- 10 DB walking lunges
- 20 DB calf raises
- 10 DB bent over back rows - (superman)
- 10 DB lateral raises - (plank shoulder taps)
- 10 DB overhead shoulder raises - (push-ups)
- 5 rounds of 30 seconds each:
- Plank mountain climbers
- Lying down leg lifts
3 sets each exercise
- Single-arm medicine ball push-up (alternating) - 10-15 reps each arm
- Iso Superman – 45-60 seconds
- DB RDL + Shoulder Shrug – 10-15 reps
- Donkey kick w/ resistance band – 10-15 each leg
- Kettle bell swing – 45-60 seconds (if no KB then use DB)
- Body weight reverse crunch – 45-60 seconds
- DB side lunge & press – 10-15 rep each leg
- Hip Airplane – 10-15 rep each leg
- To be put into the weekly prize drawing
- make sure you input your weight in Flex
- also if you email bpfitness1@bp.com with completing the workout or your own Volt routine for the week then you get your name in twice