Strong Week 4


Chillaxing, naps, a good night's sleep...REST. It's something we all need desperately to thrive but ignore its mystical powers. Why does REST always seem to get put on the backburner of our 1000 MPH-paced lives. We all fall victim to not falling asleep at a regular time, ignoring quiet time with prayer and/or meditation or not designating a rest day for our week. This week, we reclaim our health with the power naps, sleeping in, quieting our minds...this week, we REST!


This week, we will add to our goals two, ten-minute helpings of meditation or Yoga and one day of complete rest. Mark your STRONG tracking sheet when and where you will REST. Share your moments of rest with your new friends usign #WGTNYSTRONG or connect with your accountability buddy to make sure they are doing the same!  When we rest, we are STRONG. 


STRONG Activities for Week 4

Below are some ideas to help us rest this week:

STRONG Challenge Goal Setting Worksheet



  • Meditate - Unplug for 10 minutes minimum. Do everything you can to lay still, rest your mind, and monitor your breathing.
  • 10 minutes of a prayer walk. Connect with God and meditate on thankfulness, forgiveness, the STRONG Challenge!
  • Take a day, preferably Sunday, and DO NOTHING. Rest, chillax, have 5 naps. Kid screen time is toally acceptable while you regroup your life for another week.
  • Unplug tech for 20 minutes and sit outside. Take in your surroundings. Journal your experience!


  • Try any of these 3 apps for guided meditation, stress relief and rest
    • CALM: Find Your Calm. Sleep more. Stress less. Live better.
    • SHINE: Daily self-care, Lifelong healing. Make a habit out of caring for your mental and emotional health.
    • DWELL: Cultivate a habit of listening to the Bible. A new audio Bible app that keeps Scripture in your ears and on your heart.

Physical activity that gets your heart pumping during the day can promote better sleep at night. Move 20 minutes, and don’t forget those crucial eight hours of sleep each day!  The featured classes listed below are FREE for STRONG participants.

Family Friendly

  • Unplug from technology and spend time playing a game, doing a puzzle or reading.
  • Take a day, and rest and take a nap or two.

At Home

  • Meditate – Unplug for 10 minutes minimum. Lay still, rest your mind and monitor your breathing.
  • 10 minutes of walking. Connect or reconnect with nature. 
  • Take a day, and DO NOTHING. Rest, relax or take a nap.  By resting, you will regroup and recharge your life for another week.
  • Unplug tech and spend time with someone in person or virtually.


Week 4 Prize Winners

Rebecca Pedersen:YMCA Lunch Container

Renee Heidebrink: Profile Package

Ellen Baker-Merrigan: YMCA Water Bottle

Gabby Brunning: Brown's Shoe t-shirt Package

Roxanne Hayenga: Avalon Package

Shirley Olsen-Kuehl:YMCA Towel

Anthony Johnson: YMCA Towel

Kari Meyer: YMCA Mug

Derek Schmitz: 3 guest passes

Katie Klosterbuer: 3 guest passes

Copyright 2021 Worthington Area YMCA | All Rights Reserved | Website Designed & Maintained by Studio 78