Spring RoCo Fit – Free Couch to 5k Walk or Walk/Run Program Starts in March!

Fun and Free! Twice a week for 12 weeks = 5k!
If you are 13 yrs. old or older you may join the fun and get fit starting in March. All fitness levels welcome.

To find out details, attend the Information Meeting, Monday, March 6th, 6 p.m. at NTC-Claremore, 1901 N Hwy 88. Only NEW participants need to attend this meeting. If you are a returning participant you do not need to attend the information meeting.

You MUST register for this program each session- either on this website by clicking on Registration AND also fill out the REQUIRED Pre Survey or you may fill out the paperwork at the information meeting or first few workouts or via email to renettah@health.ok.gov. We will close registration the 3rd week of the session.

We will begin workouts with a REQUIRED Pre 1 Mile workout at Claremore High School Track, Tuesday, March 21st, 6 p.m. (this can be made up in the first 3 weeks if you cannot attend March 21st) and then continue our twice a week workouts at Claremore Lake, Thursday, March 23rd, 6 p.m. for 12 weeks. We have groups for all fitness levels!

Past participants’ testimonies:
“I really appreciate ROCO-I did it for the first time last year and I lost 42 lbs. Running has been about the only thing that has helped me loose significant amounts of weight. I have been able to keep it off and am glad that the program is still going. I don’t care if I get a shirt or not I just like going and running with the group. I have kids and sometime have to be gone for their things but the most important thing that ROCO has done for me is it has taught me how to condition my body and increase my endurance. I do like to run but it is much more fun with the big group. Less reason to talk myself out of going.”
“This was my first session to attend. I managed to get my husband to sign up as well. ROCO has given us a common ground and something for the both of us to look forward to every week. Even though we ran in different groups it gave us a common interest and something to do together. I have always been envious of others who ran. ROCO has given me the confidence to run my first 5k and soon my first 10k!”
“RoCo Fit has been great for me this fall. I have never been involved in any kind of run/walk group but always wanted to be. When I heard about RoCo Fit, I was so excited! I had tried running on my own before, but I never stuck with it. When it got too hard, I would just give up. This program has been so helpful to me. I have made friends in this group and we each push each other and encourage each other to hang in there when it gets hard and you want to give up. I have a great time and so look forward to Tuesdays and Thursdays. I’m sad to see it come to an end, but I will definitely be back in the spring!”
“Even though I only completed 8 weeks this session. I am 100% sure my walking/running SO improved my recovery after surgery. It has made me an even further believer in being an exerciser for life. I was able to walk a mile within 1 1/2 weeks of surgery ( not very fast of course) I am now up to a mile and a half and I am getting a little faster. I am SO thankful for this program! See you in the Spring!”

There are many more testimonials – come join us and write your own! We will help you get to your goals!!!

Questions? Contact Renetta Harrison, 918-341-3166, or renettah@health.ok.gov

Free Walk or Walk/Run Program! Starts Again March 2017.

RoCo Fit is a free 12 week couch to 5k walk or walk/run program open twice a year to anyone 13 yrs. and older. There are groups for everyone from “off the couch” to “advanced running and race walking.” All groups are mentored by volunteers who are past participants of the program who want to give back to something that helped them.

Workouts begin and end with a 1 mile (or as far up to 1 mile as you are able to go) pre/post assessment workout on an outdoor track. Regular twice weekly workouts on Claremore Lake Park Trails (paved) occur on Tuesdays and Thursdays at 6:00 p.m. There is a 5:00 p.m. group that meets at the same location, but who are physically challenged, unable to walk more than a mile due to a health issue, need an assistance device (cane, walker, etc.), or with another physical reason making them unable to walk in a group.

Workout format for the first 3 workouts: all walkers go together and all walk/run participants go together in two large groups. In the middle of the 3rd workout, mentors divide up into 8-10 small groups according to fitness levels during an actual workout. The groups formed will continue for the remainder of the 12 week session. The schedule progresses in time each week with pace increasing only as the group is able and ready. The final workout and goal of all groups is to finish a free Mock 5k Race (3.1 miles) at Claremore Lake.

Also offered during the 12 weeks are free educational clinics (Walk/Run Gear, Walking Form/Running Form, Safety, Nutrition, Injury Prevention, Core Strength, Benefits of Massage Therapy). The clinics are presented by local professionals either at a workout or at Rogers County Health Department and are open to the public free of charge. All participants will also receive weekly educational and informative emails and possibly a few cross training opportunities from fitness specialists.

Participants are eligible for a program incentive tech shirt when they register, complete the required evaluations (pre/post health surveys and pre/post 1 mile assessments), and finish 70% of the workouts. Past participants are welcome to serve as mentors after attending Mentor Orientation/Training.

For more information or questions, please contact the coordinator, Renetta Harrison, at Rogers County Health Department, 918-341-3166 or renettah@health.ok.gov.

To join this program, please fill out the registration form AND PRE SURVEY on this website-both are required for participation.

Monsters, Ghosts, and Goblins, Oh My!

On Thursday, Oct. 27th, over 150 monsters, ghosts, witches, goblins, zombies, children and adults walked and ran the free Monster Mash Dash 5k community race at Claremore Lake. The event celebrated the finish of the fall 2016 couch to 5k RoCo Fit program and invited residents and surrounding communities. This free program is in its 6th year of success in Rogers County and continues to encourage and promote healthy lifestyles.
A one mile fun run/walk and a 5k run/walk were offered to accommodate all levels of fitness. All ages walked or ran the courses through Claremore Lake trail, encountering all forms of scary things along the way, with many participants and mentors in costumes. Several danced the Monster Mash or Thriller as they made their way across the finish line.
Chameleon Sounds and Tatur Racing graciously donated their time and equipment to add festivity and fun to this event. They started/finished the race, made regular announcements, and played music to keep everyone excited and cheering until the last participant crossed the finish line. Many volunteer RoCo Fit mentors and participants donated their time and supplies. Rogers County Health Department also provided fruit, water, and supplies. Cherokee Nation WINGS provided the ½ way water stop and the Healthy Community Partnership/Volunteers for Youth’s Growing the Good provided t-shirts for the kids as well as medals for all participants. It was truly a fun, free family event!
RoCo Fit will continue providing free opportunities to walk and run for all fitness levels twice a year in Rogers County. MaCo Fit (Mayes Co.), FLOWCo (Washington Co.), and LoCo Fit (Osage Co.) are modeled after this program and will continue offering the same in their communities. This mentored fitness program will begin again in March 2017 for 12 weeks. Each session includes a progressive schedule to allow participants to improve their fitness and health safely and slowly. Educational clinics are offered and presented by professionals covering nutrition, form, gear, safety, injury prevention and strength/cross training. Both sessions host free Mock 5Ks open to the public at the end of each session. This is a free healthy lifestyle program with dedicated and giving volunteer mentors and community members. Spring session registration will open early in 2017 and workouts begin in mid-March. Watch for details on Facebook and www.rocofit.org. For questions please contact Renetta Harrison, renettah@health.ok.gov or 918-341-3166.

MONSTER MASH DASH Mock 5k & 1 mile fun walk or run

Free Fun in Rogers County!
Open to all ages. NO registration. Join in the fun celebrating the finish of fall RoCo Fit!
Monster Mash Dash 5k and 1 Mile Fun Run or Walk
Claremore Lake Park
Thursday, Oct. 27th – COSTUMES are encouraged but optional
5:30 p.m. – 1 mile fun run/walk
6:00 p.m. – 5k (3.1 miles)

Medals for finishers, shirts for kids, ½ way water stop and at finish
Tatur Racing – start/finish line arch and clock – no official time
Chameleon Sounds – music at start/finish
Cherokee Nation WINGS – door prizes and ½ way water stop
Volunteers for Youth Growing the Good – shirts for kids and medals for finishers
Many, Many others who helped promote it!

Please share this with others! Questions? Contact Renetta Harrison at renettah@health.ok.gov or 918-341-3166.

TONIGHT is our first fall session lake workout!

See you at Claremore Lake Park (first shelter on left after entrance – park anywhere EXCEPT on trail or road)- 6:00 P.M. SHARP- be prepared with workout clothes on and water in hand! You must be registered – see the link on this website for registration and required pre-survey. Hardcopies will be available at the workouts until registration closes on August 25th. If you are registering tonight, please come early as we will begin announcements at 6 p.m. and leave to do our workout shortly after those.

This free fitness (couch to 5k) program is geared towards helping people get off the couch, become more active, and reduce their risks of chronic disease. We have groups for all fitness levels from beginner through advanced, but it’s main focus are the beginners. Our volunteer mentors will help encourage and advise participants. Weekly emails will give program updates, changes, and educational information. Professionals offer clinics on gear, form, nutrition, injury prevention, and safety.

Anyone 13 yrs. old and older are welcome to join this free program (strollers are welcome) – all minors must be in same group as parent/guardian. For more information please contact Renetta Harrison, RoCo Fit Coordinator and Health Educator for Rogers County Health Department, renettah@health.ok.gov or 918-341-3166.

Tonight’s Pre-Program Workout Cancelled due to Excessive Heat Warning!

Well, it seems that we are unable to have our PreProgram Workout this session – there is an excessive heat WARNING for our area and the worst of it will be during the time we planned to meet. This program is to improve your health and we do not want to put you at risk of any heat related issues.
Therefore, here is what we are going to have to do:
1) All participants will need to go to a track on their own time (when it is cooler, not tonight plz) and do 4 laps – record the time it takes – and send that time to me via email OR write it on the sign-in sheet beside your name (I will have a space for it). We do the track so that it will be the same terrain at start as at finish.
2) If you cannot get to a track, but have the ability to measure a 1 mile distance accurately – you can do that distance and record the time and get it to me – BUT you will need to do the exact same location and distance for our Post Program Workout.
3) All participants who want an incentive program shirt, MUST get a 1 mile time to me within the first 3 weeks of this session. Deadline is August 25th.
4) We will begin our Claremore Lake Park workouts next Tuesday at 6:00 p.m. at the first shelter on the left after the entrance.

Register and fill out the pre-survey today!

I will send an introduction email on Monday or Tuesday morning – please read it all as there are a few new changes to the attachments included.
I look forward to seeing you all next week!

RoCo PreProgram Workout Thursday, Aug. 11th!

Join our free “couch to 5k” walk or walk/run program NOW.
Our 1st workout is Thursday, Aug. 11th at Claremore High School Track, 6:00 p.m. Come prepared to do your 4 laps around the track. The clock arrives at 6 p.m., if you are early you will either need to wait or time yourself.
Next week we continue our workouts at Claremore Lake Park, 6 p.m. SHARP on Tuesdays and Thursdays.
You MUST be 13 yrs. old or older and registered to participate in our mentored groups. Register on this website and fill out the Pre-Survey too please. We will also have hardcopy registration forms at all the workouts and the Rogers County Health Dept. until registration closes Aug. 25th.

Remember to drink at least 64 oz. of water daily! You hydrate your body today for your activity tomorrow…
Bring water to the workouts, there is a facet to refill.
See you soon!!!

Join Fall RoCo Fit! It’s Free and Fun!

Ever thought of doing a 5k race? Or walking/running with a group? RoCo Fit can help you do it! If you desire to get healthier, reduce your chronic disease risk, lose weight, meet or reconnect with people, relieve depression or improve your mood, and/or get outside and enjoy the fresh air, this is the program for you. RoCo Fit is comprised of volunteer mentors and coordinators passionate about improving the health of Rogers County one step or stride at a time. Whatever your fitness level, we have a group for you! Come listen to all the details and get your questions answered at our Information Meeting, Tuesday, August 2nd at 6:00 p.m. at NTC-Claremore, 1901 N. Hwy 88.

If you are interested in participating in the free RoCo Fit “couch to 5k” walk and walk/run program this fall, please register at www.rocofit.org – click on the Registration Form 2016 and the required Pre-Survey. If you cannot access the website, the forms may be picked up at the Information Meeting or Rogers County Health Department or sent via email upon request to Renetta Harrison, renettah@health.ok.gov or 918-341-3166. Both forms are required and may be returned at the first workout, by fax (918-341-3715), or by email. Additional registrations will be taken at the first few workouts. However, registration will close on Thursday, August 25th.

Our first workout is the required Pace Activity at Claremore High School Track – Thursday, August 11th, 6:00 p.m. Workouts will continue for 12 weeks at Claremore Lake every Tuesday and Thursday at 6 p.m. beginning Tuesday, August 16th. The group meets at the first shelter on left after lake entrance. This is a fun activity with many different fitness levels for anyone age 13 years and older who has a desire to be more active.

For questions please contact the RoCo Fit Coordinator, Renetta Harrison, Health Educator for Rogers County Health Department, at renettah@health.ok.gov or 918-341-3166, or 918-698-7903.

We Rocked the Mock! Now for the Summer Challenge!

What to do for the summer break? Keep up the work you’ve started and EARN A SUMMER SHIRT (while supplies last-I have a bunch!!). To keep you motivated and moving, I am offering the opportunity of the following challenge:
Continue your workouts throughout the summer break without our organized mentored program –
June 13th – August 10th (9 weeks).
Log your workouts on the RoCo Fit Exercise Log (obtain via email-renettah@health.ok.gov) and turn it in at the PRE PACE ACTIVITY for Fall- August 11th.
To get a summer shirt you must do and log at least 150 minutes of EXERCISE EVERY WEEK. You can do any EXERCISES and they can be broken up into shorter periods (3 days at 50 min., 4 days of 40 min., etc. and each day can also be broken into shorter periods too) just as long as each week you get a total of 150 min. of EXERCISE. It can be done inside or outside, it doesn’t matter as long as you get the workout time finished each week. It MUST BE ACTIVITY CONSIDERED AN EXERCISE- sorry, gardening and the like will not work this time (that will be good cross-training and benefits you!). EXERCISE are things like walking, running, swimming-not floating, bicycling, weight training, yoga, pilates, exercise DVDs, sports, etc.

Questions or need a log – email Renetta Harrison at renettah@health.ok.gov