BRACKET DESCRIPTIONS

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.

Turn in your bracket by April 9th to be eligible to receive a prize!

MINDSET
1. Start your day with a positive statement.
2. Create an achievable personal statement.
3. Take 2 minutes, close your eyes, and visualize
a pretty place.
4. Visualize success on daily tasks.
5. Prioritize tasks for the day.
6. Smile at someone today.
7. Write out a daily goal.
8. Organize your desk to reduce stress.
9. Read an inspirational quote.
10. Find the group exercise schedule online.
11. Eliminate distractions for 20 minutes.
12. Give someone a compliment.
13. Choose a healthy lunch.
14. Wear bright clothes to brighten your mood.
15. Stay accountable, and share your goal.
16. Make a goal for the week.
NUTRITION
1. Pack a healthy snack.
2. Skip the vending machine.
3. Try a new veggie.
4. Try a new fruit.
5. Put three different colored foods on your plate.
6. Have a protein with each meal.
7. Eat slow, breathe, and savor your food.
8. Keep a water bottle on your desk.
9. Drink 20 ounces of water when you wake up.
10. Drink half your body weight in ounces daily.
11. Eat breakfast within an hour of waking up.
12. Eat small meals every 2-3 hours.
13. Split meals when you eat out.
14. Choose lean proteins. The less legs, the better.
15. Drink a glass of water before each meal.
16. Track food intake for a day. EXOS 4 PILLAR PLAYOFFS

MOVEMENT
1. Skip the elevator, and take the stairs.
2. Park farther away from your building.
3. Schedule a walking meeting.
4. Schedule workouts in Outlook.
5. Take a walking break.
6. Do three stretches at your desk.
7. Take a call on your cell and walk during it.
8. Do five bodyweight squats.
9. Roll your shoulders forward 10 times.
10. Roll your shoulders backward 10 times.
11. Participate in a group exercise class.
12. Raise your rearview mirror to improve your posture.
13. Do a posture check every hour.
14. Do 10 rows using a band.
15. Do 20 push-ups.
16. Do 20 jumping jacks.
RECOVERY
1. Sleep 8+ hours at night.
GAME ON!
2. Keep your bedroom dark and cool.
3. Work + Rest = Success
4. Schedule recovery in your calendar.
5. Drink 16 ounces of water after working out.
6. Take 5-10 minutes to put your feet up.
7. Pick up a nutrition postcard in the fitness center.
8. Learn a new stretch.
9. Use a foam roller.
10. Foam roll during commercials.
11. Roll a tennis ball under your foot to relieve strain.
12. Take a 10-minute meditation break.
13. Breathe deeply during stressful situations.
14. Take a hot/cold shower.
15. Stretch before bed.
16. Muscle tightness? See an EXOS coach for a tip.
THE CHALLENGE
FIRST ROUND 2ND ROUND 3RD ROUND QTR FINALS SEMI FINALS SEMI FINALS QTR FINALS 3RD ROUND 2ND ROUND FIRST ROUND
3/17 - 3/23 3/24 - 3/30 3/31 - 4/1 4/2 - 4/3 4/4 - 4/5 4/4 - 4/5 4/2 - 4/3 3/31 - 4/1 3/24 - 3/30 3/17 - 3/23

1. Start positive 1. Pack a snack

4 PILLAR
2. Create it PLAYOFFS 2. Avoid vending

3. Visualize 3. Explore veggies

4. Take two CHAMPIONSHIP 4. Find new fruits

ROUND
5. Prioritize 4/6 5. Eat three colors

N UT RI T I ON
6. Share a smile 6. Add protein
MI N DSET

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. Take the stairs 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

M OV EM EN T

R E COVERY
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 15. Pre-bed stretch

16. Jumping jacks NAME (FIRST, LAST) EMAIL 16. Ask EXOS