Performance-Focused Wellness Plan 2025
In today’s fast-paced and ever-evolving work environment, the distinction between personal life and professional commitments continues to fade. At YuMuuv, we understand that a thriving workplace is underpinned by the health and well-being of its employees. Therefore, we focus not only on physical fitness but also on nurturing a setting that enhances mental well-being, emotional resilience, and a strong sense of community among our team.
For 2025, we have crafted the “Performance Focused Plan,” an innovative and comprehensive wellness program composed of monthly challenges designed to extend beyond traditional exercise routines. This initiative addresses the full spectrum of wellness—from enhancing cardiovascular health to promoting mental tranquility, and from improving sleep quality to raising nutritional awareness. Our aim is to empower every employee to achieve their best self, in and out of the workplace.
Why commit to this journey? Research consistently shows that a healthier workforce is not just more productive but also happier and more engaged. Regular engagement in physical and mental wellness activities has been proven to alleviate stress, elevate mood, and sharpen cognitive abilities. By offering a diverse array of wellness activities, we strive to meet the unique needs and preferences of each team member, transforming wellness from a mere program to a sustainable lifestyle.
As we roll out the “Performance Focused Plan 2025,” we invite all our team members to embark on this transformative journey. This year, let’s focus on setting realistic goals, celebrating our collective achievements, and cultivating a culture of health and well-being that resonates deeply across every aspect of our lives.
Table of Contents
1. January: Annual Charity Distance Dash
Period: January
Activity Type: Collective Distance Challenge
Focus: Accumulate distance through walking, running, cycling, or any other distance-based activity, aiming to exceed the total collective distance achieved last year.
Standard Target: Donate a set amount (e.g., €0.50) for every contributor who logs at least 50 kilometers.
Advanced Target: €1 per mile contributed goes towards a donation.
Health Benefits: Participating in distance-based activities boosts cardiovascular health, builds endurance, and strengthens muscles. It also fosters community engagement and teamwork, enhancing social connections and mental health through collaborative effort.
Objective: Kick off the year with a spirit of community and giving, linking fitness achievements to charitable goals to promote both personal health and social good, setting a positive and impactful tone for the year ahead.
2. February: Cardio Crush Challenge
Period: February
Activity Type: Intensity Minutes (heart rate above 65% of max)
Standard Target: Accumulate 600 minutes of high-energy cardio.
Advanced Target: Challenge yourself to achieve 1000 minutes of vigorous cardiovascular activity.
Health Benefits: Elevate your heart rate, boost overall cardiovascular health, increase stamina, and enhance metabolic efficiency.
Objective: Push the limits of physical endurance with a fun and intense cardio commitment, setting the stage for a year of improved fitness and enduring energy.
3. March: Mighty March Movement
Period: March
Activity Type: Wellness Points
Activities Include: Steps (150 steps = 1p), Training Time (1min = 1p), Gratitude journaling (1 day = 15p), Healthy Cooking (1 meal = 15p), Taking Contrast Showers 30 sec = 15p) , Encouraging Others (1 person = 15p)
Standard Target: Collective (3800p per participant)
Advanced Target: Collective (4400p per participant)
Health Benefits: This challenge promotes balanced health by encouraging physical activity, mental clarity, nutritional awareness, and social engagement, enhancing overall well-being.
Objective: To inspire a comprehensive approach to wellness, reinforcing daily habits that contribute to long-term health and fostering a supportive community atmosphere.
4. April: Sweet Dreams Sprint
Period: First 2 weeks of April
Activity Type: Sleep
Focus: Improve sleep quality and duration through consistent bedtime routines and relaxation techniques.
Standard Target: Achieve a minimum of 7 hours of quality sleep per night (12 days out of 14)
Advanced Target: Aim for 8+ hours of restorative sleep each night. (12 days out of 14)
Health Benefits: Enhanced sleep quality boosts overall health, improves mood, cognitive function, and physical recovery, reducing stress and enhancing daily performance.
Objective: To elevate participants’ awareness and practices around sleep health, encouraging habits that lead to more restful and productive nights.
5. April-May: Boom! Run into Bloom!
Period: Last 2 weeks of April into mid May
Activity Type: Running Challenge
Focus: Incrementally increase running distance and speed to enhance cardiovascular health.
Standard Target: Run a total of 120 kilometers over the four weeks.
Advanced Target: Push further by aiming to complete 180 kilometers, incorporating speed intervals to improve pace.
Health Benefits: Regular running boosts heart health, enhances lung capacity, improves metabolic rate, and builds lower body strength. It also contributes to better emotional health by reducing stress and anxiety.
Objective: To motivate participants to elevate their running prowess, promoting endurance and speed, while fostering a habit of regular cardiovascular exercise.
6. May-June: All-Around Athlete Venture
Period: Last 2 weeks of May into first week of June
Activity Type: Activity Index Challenge
Focus: Engage in a variety of physical activities to achieve a high activity index score.
Standard Target: 80% activity level
Advanced Target: 100% activity level
Health Benefits: This challenge enhances overall fitness by encouraging flexibility, strength, endurance, and coordination. Diverse activities reduce the risk of injury and workout monotony, promoting long-term health and engagement.
Objective: To diversify participants’ fitness routines, introducing them to new forms of exercise and encouraging a holistic approach to health that keeps physical activity exciting and varied.
7. June: Mindful Moments Challenge
Period: Second week of June
Activity Type: Mindfulness Challenge
Focus: Incorporate daily mindfulness practices such as meditation, deep breathing, or mindful walking.
Standard Target: Engage in at least 10 minutes of mindfulness practice each day.
Advanced Target: Extend practices to 20 minutes daily, exploring various mindfulness techniques to deepen mental clarity and emotional balance.
Health Benefits: Regular mindfulness practice reduces stress, enhances emotional regulation, improves focus and cognitive function, and contributes to overall mental well-being.
Objective: To cultivate a routine of mindfulness that participants can integrate into their daily lives, enhancing their mental health and providing tools for stress management and personal growth.
8. June-July-August: Triple Threat Triathlon
Period: Middle of June to middle of August
Activity Type: Triathlon Training Challenge
Activities Include: Swimming (1 min = 3p), Running (1 min = 2p), Cycling (1 min = 1p)
Focus: Training for and completing segments of swimming, cycling, and running, aiming to improve overall triathlon completion times.
Standard Target: Train consistently in each discipline, culminating in a personal or virtual triathlon event with the goal of completing it.
Advanced Target: Aim to reduce your previous triathlon times by 10%, focusing on efficiency and speed in all three disciplines.
Health Benefits: Triathlon training enhances cardiovascular fitness, increases endurance, improves muscular strength across a variety of muscle groups, and boosts mental toughness.
Objective: To push participants to their physical and mental limits, fostering skills in multiple sports disciplines while promoting the spirit of competition and self-improvement.
9. August: Hard Hydration Hustle
August: Hydration Hustle Challenge
Period: Last 2 weeks of August
Activity Type: Water Drinking Challenge
Focus: Increase daily water intake to promote hydration and overall health.
Standard Target: Consume at least 2 liters of water per day 11 days out of 14 days
Advanced Target: Consume at least 2 liters of water per day 13 days out of 14 days
Health Benefits: Adequate hydration is crucial for maintaining optimal body function, enhancing skin health, aiding digestion, and preventing dehydration. Increased water intake can also help with weight management and energy levels.
Objective: To raise awareness about the importance of hydration and encourage healthy daily habits that contribute to long-term well-being.
10. September: Holistic Health Harmony
Period: September
Activity Type: Wellness Points Challenge
Activities Include: Incorporate a comprehensive set of wellness activities including steps (200 steps = 1p), intensity minutes (1 min = 2p), outdoor time (30 min = 20p), intermittent fasting (1 day = 20p), hobby development (30 min = 20p), and daily journaling (1 day = 20p).
Standard Target: 4000p per participant
Advanced Target: 5000p per participant
Health Benefits: This challenge aims to enhance physical fitness, mental clarity, and emotional well-being. Engaging in varied activities promotes a balanced lifestyle that supports all aspects of health—from physical to psychological. Intermittent fasting can improve metabolic health, hobby development enriches personal growth, and daily journaling supports mental health by providing an outlet for self-reflection and stress reduction.
Objective: To end the year with a strong commitment to holistic wellness, encouraging participants to integrate diverse and beneficial habits into their daily lives, fostering overall health and life satisfaction.
11. October: Autumn Step-a-Thon
Period: October
Activity Type: Maximum Steps Challenge
Focus: Achieve the highest possible number of steps over the course of the month.
Standard Target: Accumulate at least 300,000 steps throughout the month.
Advanced Target: Aim to surpass 400,000 steps, challenging oneself to be consistently active every day.
Health Benefits: Regular walking or running to accumulate steps boosts cardiovascular health, aids in weight management, strengthens muscles, and improves mood and energy levels. Engaging in such frequent activity also promotes better sleep patterns and metabolic health.
Objective: To inspire sustained daily activity, motivating participants to maximize their physical activity levels and strive for top performance in a competitive setting.
12. November: No-Skip November Push
Period: November
Activity Type: Training Time Consistency Challenge
Focus: Maintain a consistent daily training schedule, emphasizing regularity over intensity.
Standard Target: Engage in at least 20 minutes of physical activity 25 days of the month.
Advanced Target: Increase daily training time to at least 45 minutes, maintaining this routine consistently 25 days throughout the month.
Health Benefits: Regular physical activity improves cardiovascular health, enhances muscle strength, boosts mood, and increases energy levels. Consistent daily exercise also helps in developing discipline, reducing stress, and improving sleep quality.
Objective: To develop and reinforce the habit of daily physical activity, ensuring that participants build a sustainable routine that contributes to long-term health and fitness goals.
13. December: Finish Strong Fitness Finale
Period: December
Activity Type: Wellness Points Challenge
Activities Include: Squats (1 rep = 1p) , Push-Ups (1 rep = 2p), Pull-Ups (1 rep = 3p)
Standard Target: Complete 5000 repetitions total.
Advanced Target: Aim for 7,000 repetitions for increased endurance and strength.
Health Benefits: Enhance muscle strength across core, upper body, and lower body, effectively setting a solid foundation for lasting fitness and preparing for the demands of the upcoming year.
Objective: To consolidate the year’s fitness efforts, this challenge aims to reinforce the strength participants have built, ensuring they finish the year strong and are well-prepared for maintaining their fitness journey into the new year.
Conclusion
The 2025 Performance Focused Plan at YuMuuv is a meticulously crafted year-long initiative designed to enrich the holistic wellness of participants through varied and progressively challenging activities. Each month of the year is marked by a specific challenge, tailored to enhance different aspects of health—ranging from physical strength and cardiovascular endurance to mental well-being and emotional resilience.
Beginning with strength training in January and moving through diverse challenges such as high-intensity workouts, mindfulness, and a triathlon event, the program culminates in a comprehensive wellness challenge in December that consolidates the year’s learnings and practices. This journey not only promotes physical health but also emphasizes the importance of a balanced lifestyle, incorporating mental health and community engagement.
By the end of the year, participants are expected to have not only improved their fitness levels but also developed sustainable habits that contribute to a healthier, more balanced life. The Performance Focused Plan serves as both a catalyst for personal growth and a blueprint for building a supportive community culture within YuMuuv.
