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!
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!!!
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, email@example.com 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 firstname.lastname@example.org or 918-341-3166, or 918-698-7903.
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@example.com) 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 firstname.lastname@example.org
Public of all ages are welcome! Come join in the free fun. Tatur Racing will be starting/finishing the race with their arch and Chameleon Sounds will be playing music!
Volunteers for Youth/Healthy Community Partnership will have games for kids starting at 5:00 p.m. and free t-shirts to first 150 kids.
5:30 p.m. – 1 mile fun/run begins
6:00 p.m. – 5k begins
Medals for all finishers thanks to Volunteers for Youth/Healthy Community Partnership
DRESS UP AS YOUR FAVORITE DECADE!!! Enjoy music from all decades playing along the 5k route.
Workouts for spring session are in full swing! Everyone registered is doing awesome and we are excited to see you reach your goal! Check back here for updates on things happening during the spring session.
TONIGHT is the RoCo Fit Form and Gear Clinic at Rogers County Health Department, 2664 N. Hwy 88, Claremore at 6:00 p.m – the public is welcome to come learn about proper walking and running form, plus hear and see all the cool gear you can reward yourself with for doing your workouts. This is all free and none of the gear we show is required or sold by RoCo Fit. Information only…participants will get a point towards their incentive shirt for attendance tonight.
We are sorry, but the spring session of RoCo Fit is closed now due to the progressive workout schedule. We will be doing this again in the fall. Please mark your calendar for our information meeting on August 1st, at NTC-Claremore, 1901 N. Hwy 88, Claremore, OK at 6:00 p.m.
Registration for fall session will open in mid-summer, check back on this website for updates. Questions? Contact Renetta Harrison, email@example.com or 918-341-3166.
If you are interested in joining our FREE “couch to 5k” walk and walk/run program, do it NOW because we will close registration Tuesday, April 5th.
Don’t forget you MUST also fill out the Pre-Survey by the end of next week and it is required for an incentive shirt.
Come join this fun fitness group – you’ll be glad you did!
Questions? contact Renetta at firstname.lastname@example.org or 918-341-3166
This is the last week to join our free program. Register on this website by clicking the Registration link and filling out the Pre-Survey link too. Then join us for a workout at Claremore Lake every Tuesday and Thursday evening at 6:00 p.m. – we meet at the first shelter on the left after the entrance to the lake.
We are a FREE couch to 5k program working towards getting more people moving in Rogers County. Anyone who lives, works, plays, learns, or visits may join us if they are at least 13 years old (stroller babies are welcome). All minors must be in the same group as their parent/guardian. We have fitness levels for everyone!
Don’t miss out on this free fun way to get healthier! Come join today!!
For more info or questions, contact Renetta Harrison, Coordinator, at 918-341-3166 or email email@example.com.
Pace Activity at Claremore High School Track, 6:00 p.m. tonight (located on Florence off of Blue Starr Dr. and across from public library). This is required for the incentives, however you can make it up before Week #3 begins.
Tonight you will walk or run or walk/run at your comfortable pace around the track up to 4 laps (approx. 1 mile). We will record your time and then do it again the last week of the program to show your progress! This helps evaluate the program and give you a base line.
When you arrive at the track – if you have NOT registered, you will need to do that first (find Renetta and the mentors with the forms). After you are registered, please proceed to the track, find a mentor (RoCo Fit Shirts), tell them your name so they can write it on a card with your starting time, as soon as you are handed your card, carry it around the track for 4 laps (or as many as you can but no more than 4), when you are finishing your 4th lap, look at the clock, remember the time, then hand your card to a mentor and tell him/her the time you finished. They will keep the card for our log and you are free to leave.
If you miss tonight, please do this on your own at the track and email Renetta (firstname.lastname@example.org) the total time it takes you to finish 4 laps.
See you Thursday at Claremore Lake – first shelter on the left after the entrance – 6:00 p.m. or BEFORE please.
This is going to be a fun program! Come join us – register anytime before April 7th – we close registration that day (for injury prevention purposes since this is a progressive fitness program).