Fresh Start Wellness Challenge: 6 Pillars in 6 Weeks

A holistic, beginning-of-the-year wellness challenge.

Covers six pillars of wellness: Fitness, Nutrition, Sleep, Mental Health, Hydration, and Overall Wellness. Participants follow daily, doable habits designed for all levels, from beginners to pros, with easy personalization based on individual goals.

What Participants Get

• Accountability
• Better habits
• Supportive community

How the Challenge Works

• Self-guided 6-week challenge: December 28, 2025 – February 1, 2026
• Focus on one pillar per week while tracking all six daily
• Earn 1 point per pillar completed daily
• Optional buddy support for accountability
• Recognition for consistency & improvement on Wellness Electronic Boards in IronWorks Gyms
• Participants with completed tracking sheets will be entered into a prize raffle
• Those who sign up will receive a tracking sheet & weekly wellness tip newsletters
• Registration: Sign up prior to December 28 via email: iwakunihealthpromoti@usmc-mccs.org

The Six Wellness Pillars

1. Fitness — Move with Purpose

Goal: Build daily movement and improve physical strength & mobility.

• 3–5 workouts per week (gym, home, walking, yoga)
• Hit a step goal (e.g., 7,500–10,000 steps/day)
• Try a new class or activity
• Stretch 5–10 minutes daily

2. Nutrition — Fuel Your Body

Goal: Promote balanced eating habits that support energy, health, and performance.

• At least 3 servings of fruits/vegetables per day
• Lean protein at each meal
• Reduce added sugars/processed foods
• Plan meals or track food 2–3 days/week
• Eat one “rainbow plate” daily

3. Sleep & Recovery — Rest to Rebuild

Goal: Improve sleep quality and overall recovery.

• 7–9 hours of sleep
• Night routine: no screens 30 minutes before bed
• Gentle stretching/foam rolling
• Rest days as needed
• Track sleep consistency

4. Mental Health — Strengthen Your Mindset

Goal: Boost resilience, reduce stress, & encourage positive habits.

• 5–10 minutes of mindfulness/meditation
• 3 daily gratitude entries
• One “joy activity” each day
• Deep-breathing exercises
• Set a weekly intention

5. Hydration — Drink for Health

Goal: Develop consistent hydration habits.

• Drink 2–3 liters/day (or half body weight in ounces)
• Start the day with water
• Reduce sugary drinks
• Track hydration daily

6. Overall Wellness — Build Life Balance

Goal: Improve total well-being beyond physical health.

• Spend time outdoors
• Complete a weekly personal challenge
• Declutter a space
• Connect with friends/family
• Limit screen time
• Practice a hobby