Three M's Challenge

Genesee Area Healthcare Plan

*We encourage all participants to follow and adhere to the most recent social distancing and personal protective equipment wearing guidelines announced by the CDC. You can find them on CDC website, HERE.

Welcome to the Mindfulness, Movement & Mother Nature Challenge!

GAHP Wellness is excited to announce our brand new Three M’s Challenge (Mindfulness, Movement & Mother Nature) from April 12th - May 23rd.


The Three M's Challenge is a 4-week challenge that includes 2 bonus weeks for those who wish to extend their participation. Week's 5 and 6 will take place from May 10th - May 23rd.


This challenge was created to showcase the interconnectedness of physical and mental well-being by motivating participants to be physically active and spend time outdoors while incorporating a variety of mindfulness practices. We will be with you every step of the way, with weekly newsletters that include resources for learning and experiencing the benefits of the “Three M’s”. Also included will be your weekly activity requirements for completing the challenge with guidance and supplementary materials on how to accomplish those activities.

How to Participate

1. Click here to REGISTER FOR THE CHALLENGE

2. Complete weekly requirements

3. Submit weekly activity form

What to Expect

  • To be physically active with the goal of increasing activity minutes weekly
  • To spend time outdoors in a nature setting with the goal of increasing outdoor minutes weekly
  • To practice mindfulness with the goal of increasing mindful minutes weekly
  • To spend time exploring various parks to earn bonus prizes
  • Complete & submit weekly activity form for prize eligibility
  • Weekly newsletters packed with useful resources

Who Should Participate

  • Those with little or no experience in the three challenge elements

  • Those with experience in all three challenge elements

  • Encourage your family members and friends to safely engage in these activities with you as there are multiple social, emotional, physical, and psychological health benefits*

Weekly Requirements

Week #1

  • 75+ minutes total physical activity & 20 minutes of that spent outdoors
  • 3 mindfulness sessions (5 minutes each)

Example: 75 minutes/week is equivalent to ~11 minutes/day

20 minutes/week outdoors is ~3 minutes/day


Week #2

  • 100+ mins total physical activity & 30 minutes of that spent outdoors
  • 4 mindfulness sessions (5 minutes each)

Example: 100 minutes/week is equivalent to ~15 minutes/day

30 minutes/week outdoors is equivalent to ~4 minutes/day


Week #3

  • 125+ minutes total physical activity & 50 minutes of that spent outdoors
  • 5 mindfulness sessions (5 minutes each)

Example: 125 minutes/week is equivalent to ~18 minutes/day

50 minutes/week outdoors is equivalent to ~7 minutes/day


Week #4

  • 150+ minutes total physical activity & 75 minutes of that spent outdoors
  • 5 mindfulness sessions (7 minutes each)

Example: 150 minutes/week is equivalent to ~22 minutes/day

75 minutes/week outdoors is equivalent to ~11 minutes/day


Week #5 (Bonus Week)

  • 150+ minutes total physical activity & 75 minutes of that spent outdoors
  • 5 mindfulness sessions (10 minutes each)

Example: 150 minutes/week is equivalent to ~22 minutes/day

75 minutes/week outdoors is equivalent to ~11 minutes/day


Week #6 (Bonus Week)

  • 150+ minutes total physical activity & 75 minutes of that spent outdoors
  • 5 mindfulness sessions (10 minutes each)

Example: 150 minutes/week is equivalent to ~22 minutes/day

75 minutes/week outdoors is equivalent to ~11 minutes/day

Challenge Prizes

GAHP Wellness is prepared to award up to $20,000.00 worth of prizes throughout the challenge (only the individual employee will be eligible for challenge prizes). Participation will determine the overall prize structure.


17 districts have committed to participate in the Three M’s Challenge. To encourage healthy and friendly competition among districts, additional wellness funding will be made available to the district(s) with the highest percentage of participation for the overall challenge.


Weekly Prizes (Individual):

  • Weekly prize drawings for individuals who complete the minimum weekly activity requirements and submit the Weekly Activity Form
  • Weekly prize drawings for individuals who complete and submit the Self-Assessment Rubric
  • Weekly BONUS prize drawings for individuals who complete and submit the Weekly Park Exploration Picture


Overall Challenge Prizes (Individual):

  • Prize drawings for individuals who complete the minimum weekly activity requirements and submit the Weekly Activity Form for all four weeks
  • Prize drawings for individuals who complete the minimum weekly activity requirements and submit the Weekly Activity Form for all six weeks
  • Bonus prize drawings for individuals who complete and submit the Park Exploration Picture for all four weeks
  • Bonus prize drawings for individuals who complete and submit the Park Exploration Picture for all six weeks