exos 4 pillar playoffs
BRACKET DESCRIPTIONS
PROPERTY OF EXOS® - 2016
Whether you follow college basketball or not, here is a fun way to improve your health and learn how brackets work. There are four corners of the bracket. Each represents one of EXOS’ four pillars: Mindset, Nutrition, Movement, and Recovery. Similar to the college team pairings, each pillar has 16 activity pairings related to that pillar. For a ‘team’ to win, you have to perform that activity, advance to the next round, and work your way to the championship game! Write your winner (completed item) on the line next to the round. You must complete each round before moving on.
MINDSET
NUTRITION
1. Start your day with a positive statement.
1. Pack a healthy snack.
2. Create an achievable personal statement.
2. Skip the vending machine.
3. Take 2 minutes, close your eyes, and visualize
3. Try a new veggie.
a pretty place.
4. Try a new fruit.
4. Visualize success on daily tasks.
5. Put 3 different colored foods on your plate.
5. Prioritize tasks for the day.
6. Have a protein with each meal.
6. Smile at someone today.
7. Eat slow, breathe, and savor your food.
7. Write out a daily goal.
8. Keep a water bottle on your desk.
8. Organize your desk to reduce stress. 9. Read an inspirational quote.
9. Drink 20 ounces of water when you wake up. 10. Drink half your body weight in ounces daily.
10. Find the group exercise schedule online.
11. Eat breakfast within an hour of waking up.
11. Eliminate distractions for 20 minutes.
12. Eat small meals every 2-3 hours.
12. Give someone a compliment.
13. Split meals when you eat out.
13. Choose a healthy lunch.
14. Choose lean proteins. The less legs, the better.
14. Wear bright clothes to brighten your mood.
15. Drink a glass of water before each meal.
15. Stay accountable, and share your goal.
16. Track food intake for a day.
16. Make a goal for the week.
MOVEMENT
RECOVERY
1. Skip the elevator, and take the stairs.
1. Sleep 8+ hours at night.
2. Park farther away from your building.
2. Keep your bedroom dark and cool.
3. Schedule a walking meeting.
3. Work + Rest = Success
4. Schedule workouts in Outlook.
4. Schedule recovery in your calendar.
5. Take a walking break.
5. Drink 16 ounces of water after working out.
6. Do three stretches at your desk.
6. Take 5-10 minutes to put your feet up.
7. Take a call on your cell and walk during it.
7. Pick up a nutrition postcard in the fitness center.
8. Do five bodyweight squats.
8. Learn a new stretch.
9. Roll your shoulders forward 10 times.
9. Use a foam roller.
10. Roll your shoulders backward 10 times.
10. Foam roll during commercials.
11. Participate in a group exercise class.
11. Roll a tennis ball under your foot to relieve strain.
12. Reset posture each time you pass by a mirror.
12. Take a 10-minute meditation break.
13. Do a posture check every hour.
13. Breathe deeply during stressful situations.
14. Do 10 rows using a band.
14. Take a hot/cold shower.
15. Do 20 push-ups.
15. Stretch before bed.
16. Do 20 jumping jacks.
16. Muscle tightness? See an EXOS coach for a tip.
EXOS 4 PILLAR PLAYOFFS
GAME ON!
Mar 30-31 Mar 24-25 Mar 22-23 Mar 19-21 Mar 12-18
March 12 Mar 12-18 Mar 19-21 Mar 22-23 Mar 24-25 Mar 30-31 FIRST ROUND 1 Week
2ND ROUND 1 Week
3RD ROUND 2 Days
QTR FINALS 2 Days
SEMI FINALS 2 Days
1. Start positive
3. Visualize
2ND ROUND 1 Week
FIRST ROUND 1 Week
3. Explore veggies 4. Find new fruits
5. Prioritize
5. Eat three colors
6. Share a smile
6. Add protein
7. Set daily goal
7. Eat mindfully
8. Desk declutter
8. Bottle it
9. Get inspired
9. Water in a.m.
10. See schedule
10. Hydrate often
11. Focus for 20
11. Eat breakfast
12. Be nice
12. Eat often
13. Eat lunch
13. Share a meal
14. Brighten up
14. Stay lean
15. Share your goal
15. Hydrate pre-meal
16. Set weekly goal
16. Journal it 1. Sleep for 8+
2. Park farther
2. Set the mood
3. Walk and meet
3. Work and rest
4. Plan workouts
4. Schedule rest
5. Walk on break
5. Rehydrate
6. Stretch it out
6. Relax and refresh
7. Walk and talk
7. Pick a postcard
8. Perform squats
8. Learn a stretch
9. Roll forward
9. Foam roll it
10. Roll backward
10. Rethink TV time
11. Group exercise
11. Ease foot pain
12. Reset mirror
12. Meditate
13. Check posture
13. Breathe deeply
14. Do 10 rows
14. Take a shower
15. Do 20 push-ups 16. Jumping jacks
NAME
(FIRST, LAST)
EMAIL
15. Pre-bed stretch 16. Ask EXOS
R ECOV ERY
1. Take the stairs
N U TRI TI O N
MI NDS E T
3RD ROUND 2 Days
2. Avoid vending
CHAMPIONSHIP ROUND
4. Take two
QTR FINALS 2 Days
1. Pack a snack
4 PILLAR PLAYOFFS
2. Create it
MOV EM ENT
Mar 31 Apr 2
SEMI FINALS 2 Days
PROPERTY OF EXOS® - 2016
Whether you follow college basketball or not, here is a fun way to improve your health and learn how brackets work. There are four corners of the bracket. Each represents one of EXOS’ four pillars: Mindset, Nutrition, Movement, and Recovery. Similar to the college team pairings, each pillar has 16 activity pairings related to that pillar. For a ‘team’ to win, you have to perform that activity, advance to the next round, and work your way to the championship game! Write your winner (completed item) on the line next to the round. You must complete each round before moving on.
MINDSET
NUTRITION
1. Start your day with a positive statement.
1. Pack a healthy snack.
2. Create an achievable personal statement.
2. Skip the vending machine.
3. Take 2 minutes, close your eyes, and visualize
3. Try a new veggie.
a pretty place.
4. Try a new fruit.
4. Visualize success on daily tasks.
5. Put 3 different colored foods on your plate.
5. Prioritize tasks for the day.
6. Have a protein with each meal.
6. Smile at someone today.
7. Eat slow, breathe, and savor your food.
7. Write out a daily goal.
8. Keep a water bottle on your desk.
8. Organize your desk to reduce stress. 9. Read an inspirational quote.
9. Drink 20 ounces of water when you wake up. 10. Drink half your body weight in ounces daily.
10. Find the group exercise schedule online.
11. Eat breakfast within an hour of waking up.
11. Eliminate distractions for 20 minutes.
12. Eat small meals every 2-3 hours.
12. Give someone a compliment.
13. Split meals when you eat out.
13. Choose a healthy lunch.
14. Choose lean proteins. The less legs, the better.
14. Wear bright clothes to brighten your mood.
15. Drink a glass of water before each meal.
15. Stay accountable, and share your goal.
16. Track food intake for a day.
16. Make a goal for the week.
MOVEMENT
RECOVERY
1. Skip the elevator, and take the stairs.
1. Sleep 8+ hours at night.
2. Park farther away from your building.
2. Keep your bedroom dark and cool.
3. Schedule a walking meeting.
3. Work + Rest = Success
4. Schedule workouts in Outlook.
4. Schedule recovery in your calendar.
5. Take a walking break.
5. Drink 16 ounces of water after working out.
6. Do three stretches at your desk.
6. Take 5-10 minutes to put your feet up.
7. Take a call on your cell and walk during it.
7. Pick up a nutrition postcard in the fitness center.
8. Do five bodyweight squats.
8. Learn a new stretch.
9. Roll your shoulders forward 10 times.
9. Use a foam roller.
10. Roll your shoulders backward 10 times.
10. Foam roll during commercials.
11. Participate in a group exercise class.
11. Roll a tennis ball under your foot to relieve strain.
12. Reset posture each time you pass by a mirror.
12. Take a 10-minute meditation break.
13. Do a posture check every hour.
13. Breathe deeply during stressful situations.
14. Do 10 rows using a band.
14. Take a hot/cold shower.
15. Do 20 push-ups.
15. Stretch before bed.
16. Do 20 jumping jacks.
16. Muscle tightness? See an EXOS coach for a tip.
EXOS 4 PILLAR PLAYOFFS
GAME ON!
Mar 30-31 Mar 24-25 Mar 22-23 Mar 19-21 Mar 12-18
March 12 Mar 12-18 Mar 19-21 Mar 22-23 Mar 24-25 Mar 30-31 FIRST ROUND 1 Week
2ND ROUND 1 Week
3RD ROUND 2 Days
QTR FINALS 2 Days
SEMI FINALS 2 Days
1. Start positive
3. Visualize
2ND ROUND 1 Week
FIRST ROUND 1 Week
3. Explore veggies 4. Find new fruits
5. Prioritize
5. Eat three colors
6. Share a smile
6. Add protein
7. Set daily goal
7. Eat mindfully
8. Desk declutter
8. Bottle it
9. Get inspired
9. Water in a.m.
10. See schedule
10. Hydrate often
11. Focus for 20
11. Eat breakfast
12. Be nice
12. Eat often
13. Eat lunch
13. Share a meal
14. Brighten up
14. Stay lean
15. Share your goal
15. Hydrate pre-meal
16. Set weekly goal
16. Journal it 1. Sleep for 8+
2. Park farther
2. Set the mood
3. Walk and meet
3. Work and rest
4. Plan workouts
4. Schedule rest
5. Walk on break
5. Rehydrate
6. Stretch it out
6. Relax and refresh
7. Walk and talk
7. Pick a postcard
8. Perform squats
8. Learn a stretch
9. Roll forward
9. Foam roll it
10. Roll backward
10. Rethink TV time
11. Group exercise
11. Ease foot pain
12. Reset mirror
12. Meditate
13. Check posture
13. Breathe deeply
14. Do 10 rows
14. Take a shower
15. Do 20 push-ups 16. Jumping jacks
NAME
(FIRST, LAST)
15. Pre-bed stretch 16. Ask EXOS
R ECOV ERY
1. Take the stairs
N U TRI TI O N
MI NDS E T
3RD ROUND 2 Days
2. Avoid vending
CHAMPIONSHIP ROUND
4. Take two
QTR FINALS 2 Days
1. Pack a snack
4 PILLAR PLAYOFFS
2. Create it
MOV EM ENT
Mar 31 Apr 2
SEMI FINALS 2 Days
