Sit and eatslowly with noelectronicdistractions. Begrateful for yourfoodSpend 30minutesdeclutteringyour desk or aspace at hometodayFind a localfood source–like a farmersmarket –toshop atReminisce with afriend about a funadventure in yourpast and tell themto have a greatdayMake eachplate of foodyou eat today50% or morevegetablesTry a newphysicalactivityLook at theingredient list ofa packagedfood, and learnabout each ofthe ingredientsDo enoughphysicalactivity tosweat todayHave anelectronics-free nightat homeEat 6 fruits &vegetablestoday –one ofeach color ofthe rainbowBreath in for 4counts, hold for4 counts, andbreath out for 4counts –repeat 4timesExercisedoingsomethingFUN!Get at least7 hours ofsleep everynight thisweekRead a funnyjoke andshare it with afriend; be sureto laugh todayThink of 5people forwhom youare gratefuland whyFind a freefitnesstracking appto use onyour phoneGo for awalk atlunch timeTake 10minutestoday to bequiet andrelaxDuring a breaktime at work, dojumping jacks,sit-ups, orpush-upsEat only freshfoods today –avoid all boxed,packaged orprocessed foodsMake a grocerylist beforeshopping andstick to it; find agrocery list appBalance on 1foot whileyou brushyour teethParticipate ina physicalactivityoutsideKeep a foodjournal this week.Track what you eatand when you eatit –look for trendsDrink 64oz of waterevery daythis weekSit and eatslowly with noelectronicdistractions. Begrateful for yourfoodSpend 30minutesdeclutteringyour desk or aspace at hometodayFind a localfood source–like a farmersmarket –toshop atReminisce with afriend about a funadventure in yourpast and tell themto have a greatdayMake eachplate of foodyou eat today50% or morevegetablesTry a newphysicalactivityLook at theingredient list ofa packagedfood, and learnabout each ofthe ingredientsDo enoughphysicalactivity tosweat todayHave anelectronics-free nightat homeEat 6 fruits &vegetablestoday –one ofeach color ofthe rainbowBreath in for 4counts, hold for4 counts, andbreath out for 4counts –repeat 4timesExercisedoingsomethingFUN!Get at least7 hours ofsleep everynight thisweekRead a funnyjoke andshare it with afriend; be sureto laugh todayThink of 5people forwhom youare gratefuland whyFind a freefitnesstracking appto use onyour phoneGo for awalk atlunch timeTake 10minutestoday to bequiet andrelaxDuring a breaktime at work, dojumping jacks,sit-ups, orpush-upsEat only freshfoods today –avoid all boxed,packaged orprocessed foodsMake a grocerylist beforeshopping andstick to it; find agrocery list appBalance on 1foot whileyou brushyour teethParticipate ina physicalactivityoutsideKeep a foodjournal this week.Track what you eatand when you eatit –look for trendsDrink 64oz of waterevery daythis week

Penumbra Health & Fitness Bingo - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. Sit and eat slowly with no electronic distractions. Be grateful for your food
  2. Spend 30 minutes decluttering your desk or a space at home today
  3. Find a local food source–like a farmers market –to shop at
  4. Reminisce with a friend about a fun adventure in your past and tell them to have a great day
  5. Make each plate of food you eat today 50% or more vegetables
  6. Try a new physical activity
  7. Look at the ingredient list of a packaged food, and learn about each of the ingredients
  8. Do enough physical activity to sweat today
  9. Have an electronics-free night at home
  10. Eat 6 fruits & vegetables today –one of each color of the rainbow
  11. Breath in for 4 counts, hold for 4 counts, and breath out for 4 counts –repeat 4 times
  12. Exercise doing something FUN!
  13. Get at least 7 hours of sleep every night this week
  14. Read a funny joke and share it with a friend; be sure to laugh today
  15. Think of 5 people for whom you are grateful and why
  16. Find a free fitness tracking app to use on your phone
  17. Go for a walk at lunch time
  18. Take 10 minutes today to be quiet and relax
  19. During a break time at work, do jumping jacks, sit-ups, or push-ups
  20. Eat only fresh foods today –avoid all boxed, packaged or processed foods
  21. Make a grocery list before shopping and stick to it; find a grocery list app
  22. Balance on 1 foot while you brush your teeth
  23. Participate in a physical activity outside
  24. Keep a food journal this week. Track what you eat and when you eat it –look for trends
  25. Drink 64 oz of water every day this week