Eat the Rainbow REACH Challenge begins February 13!

REACH is excited to provide you with the opportunity to challenge yourself to eat a colorful,
healthy diet by participating in this four-week challenge from Feb. 13 to March 12.
To complete the challenge, and earn 25 Healthy Habit Points, you need to report at least 75
servings before the challenge ends. Registration is not required to participate. You will be able
to back report your activities one week prior for the duration of the challenge so please plan
accordingly.
You will have until March 19 to finish reporting your servings.
You can record your Eat the Rainbow servings on your desktop or mobile device. Visit
www.RiversideHealthcare.org/REACH to log in and begin recording your activities on Feb. 13!
Employees can access the challenge by clicking on the REACH icon found on Rivernet or the
Employee Self Service Portal from the Riverside network.

Login Instructions for First-Time Users:
Username: first name + last name (johnsmith)
Password: date of birth (mmddyyyy)
You will be asked to change your password after logging in.
Returning Website Users: Sign in using the username and password you’ve already established.

IMPORTANT: Level 2 & Level 3 Updates

The REACH program is committed to ensuring the best wellness outcomes for participants.

New in 2023, participants must see an RMG Provider for their Annual Well Visit to participate in REACH Level 2 and Level 3. This change is aimed at ensuring all participants receive high-quality health care through the Riverside Medical Group and service lines.

Additionally, the practice will support improving the outcome of participants as the REACH program moves towards integration with EPIC in 2023, streamlining the enrollment and tracking of evidence-based programs required for Level 2 outcome participation. All participants will still be eligible to participate in Level 1 with their choice of provider.

Click here for a list of Riverside’s Primary Care Providers.

Week 4: Spice up Your Routine

Congratulations! You’ve made it to the final week of the MOVEmber Challenge!

Here are six ways to spice up your routine so you stay motivated to keep moving:

1. Set up a buddy system. Working out with others often provides added motivation. Pick a partner to go for walks with each week. It’s a great way to get active and interact!
2. Walk in intervals. Walking at variable speeds can boost your metabolism. Try walking fast for one minute then slow down for 30 seconds. Repeat this 20 times.
3. Spend time in nature. Try taking your steps outdoors. According to research, time spent in nature can decrease stress and negative thoughts, increase cognitive functioning and short-term memory, boost creativity, and may even make people nicer. Find a few nature paths close to your workplace so you can retreat for a rejuvenating walk during your lunchtime.
4. Take the stairs. A 150-pound person walking upstairs for a half-hour burns about 100 calories more than walking at a moderate pace. Track down staircases at nearby parks, high school stadiums and other locations. Walking at an incline, such as on a treadmill, is another great option.
5. Go on an adventure. Push yourself to go the distance on the weekends. This may include longer nature hikes or a walking tour of a nearby historical town. Devise routes that will take at least an hour to complete and help you to build your endurance.

Turn up the tunes. Exercise and music complement one another. Research shows that working out while listening to your favorite songs – or even just fast-paced music — can speed up your pace, increase your workout endurance, make exercise feel easier, and can even help your muscles recover quicker.

Transforming your health is all about lasting change. Once the challenge is over, what will you do to keep up with your new lifestyle? Make the new, healthy behaviors you have adopted during this challenge part of your regular routine.

The challenge ends on Dec. 4, but you will have until Dec. 11 to report the previous week’s steps. Log in to www.RiversideHealthcare.org/REACH on your desktop or mobile device to record your final activities.

Week 2: Find Your Form

When it comes to taking a leisurely stroll versus walking for fitness, it all comes down to proper form. Below are a few pointers on proper technique while you’re walking for exercise, according to the Mayo Clinic.

1. Walkers have one foot on the ground at all times. Walk with an even stride, rolling your foot from heel to toe.
2. Look straight ahead, not down at the ground.
3. Your abdominal muscles should be somewhat tense and your spine should be aligned; your back should not arch forward or backward.
4. Relax your neck, shoulders and back so they are not stiff.

Swing your arms freely with a slight bend in your elbows. (Slight pumping with your arms is fine.)

Complete the challenge by reporting at least 200,000 steps and you will earn 100 points toward your 2022 wellness incentive and be entered into a raffle to a Zappos gift card. The challenge ends on Nov. 7, but you will have until Nov. 13 to report the previous week’s steps.

Log in to www.RiversideHealthcare.org/REACH on your desktop or mobile device to continue recording your activities.