Spring Into Fitness Challenge

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Spring Into Fitness Challenge

Sunday, March 15, through Saturday, April 25, 2026

Spring is here—and there’s no better time to refresh your routine, boost your energy, and reconnect with your well-being! As the days grow longer and the weather warms, we’re excited to invite you to take part in the Spring Into Fitness 6-Week Wellness Challenge, designed to help you move more, feel better, engage with co-workers and have fun along the way.

This year’s challenge focuses on three pillars of wellness:

Physical Fitness – Get moving in ways that work for you
Nutrition – Build healthy habits that fuel your day
Mind Body Balance – Support your mental and emotional well-being

You can participate in all three areas or choose just one—this challenge is all about flexibility and meeting you where you are. Each week, participants will submit their total activity minutes using a simple online form (a new link will be shared weekly), focusing on time spent in movement rather than specific metrics. Reported minutes should include any planned, purposeful activities to support your overall fitness journey.

Want to earn extra points?

We encourage you to explore , and you’ll earn bonus points just for exploring YMCA 360 workout or wellness videos! YMCA 360 is free to all full- and part-time faculty and staff, offering a wide range of on-demand options you can enjoy anytime, anywhere. Login instructions can be found here.

Get active on campus!

Don’t forget—Wellness@Dickinson and Athletics offer fitness activities throughout the week. Try something new, bring a colleague, and RSVP on EngageD for one or more of the following favorites: Camp Cardio, Cardio Fusion, DEW Power Yoga, Gentle Yoga, Pilates, Sports Yoga, Water Aerobics, and Zumba.

Whether you’re jumping into a new routine or simply looking for extra motivation, the Spring Into Fitness Challenge is a great way to welcome the season with intention, connection, and movement. We can’t wait to see how you spring into wellness!

WEEK 1 – Start Fresh: Build the Foundation (March 15-21)

Start Fresh: Build the Foundation

foundation, wall, SIFC

: Opens 03/21/26

Physical Fitness

St. Patrick’s Day Scavenger Hunt: Tuesday, March 17 | noon-12:45 p.m. | meet at the Benjamin Rush Statue, . Here is the to follow the clues
20–30 minutes of movement most days (walk, light cardio, stretching)
Set a personal fitness goal for the next 6 weeks
– We challenge you to explore something new! Here are just a few suggestions:
- For Work or Home:
- Run for Fun:
- Let the Rhythm Move You:
- Let’s STEP Back to the 90’s:

Nutrition

Increase hydration (aim for 6–8 cups of water/day)
- , American Heart Association
- Try this: , American Heart Association
Add one serving of fruits or vegetables to each meal
- , Health Advocate
- , Health Advocate
– Suggestions:

Mind-Body Balance

5 minutes of daily deep breathing or grounding exercises
- , Health Advocate
- , American Heart Association
Declutter one small space to create a “fresh start.”
- , Health Advocate
- , Health Advocate
- , Real Simple via
– Suggestions:
- ( scheduled for Wednesday, April 15)

WEEK 2 – Move More: Build Momentum (March 22-28)

Move More: Build Momentum

cyclist, cycling, SIFC

: Opens 03/28/26

Reminder: Complete your

Physical Fitness

Introduce strength training 2× this week (bodyweight: squats, lunges, push-ups)
Try one new activity: yoga, Pilates, dance, cycling
– We challenge you to explore something new! Here are just a few suggestions:
- Build Strength with
- at home or at the gym
- offers a variety of pilates and yoga instruction

Nutrition

Focus on balanced meals: lean protein, colorful veggies, whole grains
- , American Heart Association
- View this video: , American Heart Association
Swap one processed snack for a whole food option
- , Health Advocate
- Try this: , Health Advocate
– Suggestions:

Mind-Body Balance

Start a gratitude journal (3 things per day)
- , Health Advocate
- , Health Advocate
Go outdoors at least three times this week for 10+ minutes
- in Cumberland and Perry Counties
- Stop Sitting - Start Moving, Meritain Health
– Suggestions:
- :

WEEK 3 – Nourish & Restore (March 29-April 4)

Nourish & Restore

Reminder: Complete your reporting form for

Physical Fitness

National Walking Day is Wednesday, April 1. It is also Dickinson Discount Day! Select vendors will be offering discounts on your purchase! Take a break and walk your stress away! You must show your Dickinson ID to receive the discount. Discounts are available for faculty, staff, and students:
- Carlisle Bakehouse: 10% off your purchase (46 W. High St.)
- Rita's Italian Ice & Frozen Custard: 20% off your purchase (500 S. Hanover St.)
Thursday, April 2. Stroll over to the Sustainability Expo on Morgan Field!
Add intervals to cardio (walk fast 1 min, slow 2 min × 6)
Stretch before bed 3× this week
- ; mindbodygreen via
– We challenge you to explore something new! Here are just a few suggestions:
- Cruise the

Nutrition

Outdoor Wellness Retreat at the College Farm: Saturday, April 4 | 10 a.m. - 3 p.m. |
Focus on mindful eating (no screens for at least one meal per day)
- , Health Advocate
- , Health Advocate
Add a nutrient-dense breakfast each morning
- , Health Advocate
- Try this: , American Heart Association
– Suggestions:

Mind-Body Balance

Try a guided meditation (5–10 minutes)
- , Health Advocate
- Health Advocate
- Try - this app offers music and sounds to help you relax, as well as guided meditations for all levels
Practice one “digital detox” evening (no screen 1 hour before bed)
- , Health Advocate
– Suggestions:

WEEK 4 – Strength & Endurance Boost (April 5-11)

Strength & Endurance Boost

Reminder: Complete your reporting form for

Physical Fitness

Strength training 3× this week
- , American Heart Association
- , American Heart Association
Choose a "mini challenge": 5-mile walk, bike ride, or yoga class
- Depending on your stride, 5 miles may be 10,000 to 12,570 steps
- Add a self-guided tour to increase your steps
- Check out and click on Routes for easy to difficult routes in and around Carlisle
– We challenge you to explore something new! Here are just a few suggestions:
- : interval training, functional resistance and core exercises

Nutrition

Reduce added sugar for a week
- , Real Simple, via Alera Group's January Wellbeing Newsletter 2026
- , American Heart Association
Try preparing one or two simple meal-prepped dishes
- , American Heart Association
- Try this: , Health Advocate
– Suggestions:

Mind-Body Balance

Practice self-compassion exercises: Be kind to yourself!
- , Health Advocate
- Health Advocate
Do one thing that sparks joy (hobby time, music, nature walk)
- , CNN Health via Alera Group's February Wellbeing Newsletter 2026
– Suggestions:

WEEK 5 – Spring Clean Your Routines (April 12-18)

Spring Clean Your Routines

Reminder: Complete your reporting form for

Physical Fitness

Tai Chi with YMCA Instructor Beth Mader: Wednesday, April 15 | Noon to 12:45 p.m. | HUB Dance Studio |
Increase workout duration by 5-10 minutes
- , Health Advocate
- , Health Advocate
– We challenge you to explore something new! Here are just a few suggestions:
- : As Many Rounds As Possible (at your pace)
- : tailored workouts and adaptive techniques designed for individuals with disabilities

Nutrition

Try a "colors of the rainbows" challenge with vegetables/fruit
- Join the (CSA) Program!
- , American Heart Association
Focus on portion awareness
- , American Heart Association
- , Health Advocate
– Suggestions:

Mind-Body Balance

Journaling prompt: "What habits help me feel my best?"
- , Health Advocate
- , American Heart Association
Spend time with someone who makes you feel positive
- , Health Advocate
- , American Heart Association (pet edition)
– Suggestions:

WEEK 6 – Bloom & Celebrate (April 19-25)

Bloom & Celebrate

Reminder: Complete your reporting form for

Tuesday, April 21, from 10:30 a.m. to 1:30 p.m.: Our annual Employee Benefits & Wellness Fair will be held in the HUB Social Hall. Free health screenings are offered, along with a wealth of information about our benefits, health, and wellness programs.

Physical Fitness

Friday, April 24 | 11:30 a.m. - 1 p.m.: Take a Break & Celebrate on Morgan Field! Join us for some fresh air and fun on Morgan Field. . Rain Date: Friday, May 8
Complete a personal challenge: a 5K walk/run, 100 squats in a day, etc.
- , American Heart Association
- Search for a "Squat Challenge" on YouTube
Celebrate progress by noting strength, mood, and endurance improvements
- , American Heart Association
– We challenge you to explore something new! Here are just a few suggestions:
- : As Many Rounds As Possible (at your pace)
- : tailored workouts and adaptive techniques designed for individuals with disabilities

Nutrition

Create a weekly meal plan for continued success
- , American Heart Association
- , American Heart Association
Eat one fully plant-based meal this week
- , American Heart Association
- Try this: , American Heart Association
– Suggestions:
- Try this, fun for the family,

Mind-Body Balance

Reflect on growth over 6 weeks
- , Health Advocate
Continue the Momentum: Set 3 new goals for the next 30 days
- , Health Advocate
– Suggestions:

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