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Peritas Wellness Challenge — Week 5 of 12
3
varsityfit.com.au

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Welcome back, Alex. Here's your day.

Today's Training
Strength — Upper6:00 AM
Push Day — Session 2
8 exercises · 55 min
Bench 4x8 · Incline DB 3x10 · OHP 3x8 · +5
Team Walk12:30 PM
Lunchtime Group Walk
15+ min · 3+ members
Sam, Priya & Jamie confirmed
Program
Recovery5:30 PM
Mobility & Stretch
5 exercises · 20 min
Foam roll · Hip flexors · T-spine
7.8
Readiness Score / 10
Good to Go
22 hrs
Since Last Session
7.2 hrs
Sleep Last Night
On Track
Nutrition Status
Today's Focus
Today's push session builds on last week's volume increase. You're 3 weeks into your Build phase — the progressive overload here drives the strength gains you'll see when you hit Peak phase in weeks 11–12. Stay consistent.
Today: 3 sessions · Est. 4,200 kg volume 8 + 0 + 5 exercises
Today's Nutrition
Photo
Breakfast
Oats, banana, protein
P32 C58 F12
Logged
Photo
Snack
Greek yoghurt, berries
P18 C14 F6
Logged
Photo
Lunch
Chicken, rice, salad
P42 C65 F14
Logged
Photo
Snack
Almonds, apple
P8 C22 F14
Planned
Photo
Dinner
Salmon, sweet potato
P38 C52 F18
Planned
62%
of target
Energy 6,230/8,680 kJ
Protein 124/180g
Carbs 210/320g
Fats 58/85g
Daily Food Group Serves
Vegetables4/5
Fruit2/2
Grains4/6
Protein2.5/3
Dairy1.5/2.5
Daily Tracking
1.8L
Water/2.5L
7.2 hrs
Sleep
6,840
Steps/10k
4/6
Habits
Today's Schedule
6:00 AM
Push Day
Done
12:30
Team Walk
Next
5:30 PM
Mobility
Later
Wellness Check-In Due — Week 5
14 of 17 habits · 3 remaining · Deadline Sunday

Platform Feature

This section is part of the Varsity Fit personal platform.

Full Platform Feature
Every employee in the wellness program gets full access to personalised training, nutrition, education, health metrics, and goal tracking — all included in their Varsity Fit subscription.

My Team

Your linked professionals and support network

MK
Marcus Kelly
S&C Coach · Varsity Fit
Strength & conditioning specialist. 12 years experience. ASCA Level 2 accredited.
Recent Notes
Bench press — try widening grip and focus on scapula retraction
2 hours ago
Great progress on overhead press — added 2.5kg PB
Monday
SL
Sarah Lee
Accredited Practising Dietitian
APD registered. Specialises in sports nutrition, weight management, and gut health.
Updates
Meal plan updated for Week 5 — adjusted post-workout protein
Yesterday
Next consult: Thursday 4:00 PM
Scheduled
RT
Dr. Rachel Tran
GP — Care Coordinator
General practitioner linked as care coordinator. Shared health summary and referral pathway enabled.
Status
No recent updates · Last interaction 3 weeks ago
Peritas Wellness Challenge
Phase 2 of 3 · Check-in deadline Sunday 11:59 PM
Week 1Week 5 of 12Week 12
Week 5
This Week
520
+50 vs Wk 4
Total Points
2,680
5 weeks completed
Team Rank
#3
Up 1 place
Streak
5 weeks
consecutive
Outstanding This Week
!
Weekly Check-In Due
Sunday 11:59 PM · 3 days remaining
→
New: Exercise & Technique Workshop
Week 5 program content
Points by Category
Exercise & Movement80 pts
Nutrition140 pts
Wellbeing120 pts

Weekly Check-In

Week 5 · Mark habits completed each day · Deadline Sunday 11:59 PM

0 pts
this submission
Habit
Mon
All
Tue
All
Wed
All
Thu
All
Fri
All
Sat
All
Sun
All
Pts
PROGRAM ACTIVITIES — Week 5
Attend / watch Exercise, Programming & Technique seminar
50 pts · one-time
50
Complete the Exercise Program worksheet
50 pts · one-time
50
EXERCISE & MOVEMENT
Team walks (3+ members, 15+ min)
0–30 pts
✓
✓
✓
20
Resistance / strength training
0–30 pts
✓
✓
10
Cardio / aerobic exercise
0–30 pts
✓
✓
✓
20
Flexibility / mobility work
0–30 pts
✓
✓
10
Achieved 10,000+ steps
0–30 pts
✓
✓
✓
✓
✓
30
NUTRITION
Completed meal planning & meal preparation
Yes = 30 pts · weekly
30
Drank 2+ litres of water
0–30 pts
✓
✓
✓
✓
✓
✓
30
Ate 2+ fruits & 5+ vegetables
0–30 pts
✓
✓
✓
✓
20
Limited treats, alcohol & eating out
0–30 pts
✓
✓
✓
✓
✓
✓
30
Practised mindful eating
0–30 pts
✓
✓
✓
✓
20
Ate planned / prepared meals
0–30 pts
✓
✓
✓
✓
✓
✓
30
WELLBEING
Sleep routine (60+ min tech-free)
0–30 pts
✓
✓
✓
20
Daily time out (10+ min meditation)
0–30 pts
✓
✓
10
Social connection (in-person, no tech)
0–30 pts
✓
✓
✓
✓
20
No-tech game (cards, board games)
0–30 pts
✓
✓
10
Listen / play music (5+ min)
0–30 pts
✓
✓
✓
✓
✓
✓
✓
30
Read a book (10+ min)
0–30 pts
✓
✓
✓
✓
20
BONUS
Self-reflection & goal setting
Yes = 30 pts
30
Tried something NEW this week
Yes = 30 pts · Shared with team = 50 pts
50
Perfect week (all habits every day)
50 bonus pts
0

Progress Check-In — Week 8

Milestone assessment · 4 sections · Approx. 5 minutes

✓ Nutrition Quiz
→ Stress Check-In
○ Sleep
○ Self-Reflection
PSS-10 Stress Check-In
In the last month, how often have you...
1. Been upset because of something that happened unexpectedly?
0Never
1Almost Never
2Sometimes
3Fairly Often
4Very Often
2. Felt unable to control the important things in your life?
0Never
1Almost Never
2Sometimes
3Fairly Often
4Very Often
3. Felt nervous and stressed?
0Never
1Almost Never
2Sometimes
3Fairly Often
4Very Often
Questions 4–10 continue below

Leaderboard

Peritas Wellness Challenge · Week 5

Individual — All Categories
RankNameTeamThis WeekTotal
1Sam TorresGreen6202,680
2Alex Rivera YouGreen5202,460
3Luca MartiniRed4502,260
4Nadia OkonkwoOrange4702,230
5Casey LinRed4102,170
6Priya SharmaGreen5801,960
7Morgan PatelOrange3901,900
8Riley NguyenOrange4101,870
9Avery BrooksRed4101,850
10Jamie RussoGreen3101,840

Program Education

Peritas Wellness Challenge · Workplace development

5
Exercise, Programming & Technique
2 sessions · Seminar + Worksheet · Week 5
Progress0/2
▼
1
Exercise, Programming & Technique Seminar
Video · 45 min
2
Exercise Program Worksheet
Worksheet
3
Nutrition, Physiology & Metabolism
2 sessions · Week 3 Completed
Progress2/2
▶
2
Goals, Motivation & Habits
2 sessions · Week 2 Completed
Progress2/2
▶
Standalone Resources
Stress Management Toolkit
Guide · 5 min read
Team Communication Skills
Article · 4 min
Building Healthy Work Habits
Video · 8 min

Badges & Recognition

Earned 2 of 8 badges

★
Consistency
4 consecutive weeks
Earned Wk 4
★
Early Bird
Submitted within 24hrs × 3
Earned Wk 3
★
Full Week
100% all habits, all days
★
Team Champion
Winning team member
★
Top Performer
Top 10% individual
★
Perfect Program
100% submission, 12 wks
★
Stress Improver
PSS-10 improved Wk 4→12
★
Healthy Habits
80%+ average score

HR Dashboard

Peritas Wellness Challenge · Week 5 of 12

!
PSS-10 Alert — Week 4
3 employees in high-stress band. Consider sharing EAP resources.
Participation
55%
+5% vs Wk 4
Submitted
22/40
18 outstanding
Avg Score
376
+12
Missing 2+ Wks
5
Flagged
Team Leaderboard
1
Team Red
375.2
2
Team Orange
354.8
3
Team Green
279.4
4
Team Blue
198.3
Weekly Participation
Wk 1
Wk 2
Wk 3
Wk 4
Wk 5
Flagged
Taylor Reeves3 wks
Drew Hartley2 wks

Analytics

Weeks 1–5 · Aggregate

Category Performance
Exercise44%
Nutrition72%
Wellbeing62%
PSS-10 Stress Bands — Week 4
52%
Low
35%
Moderate
13%
High
3 employees in high-stress band · EAP referral recommended

Program Report

Auto-generated at program end

Overview
Duration12 weeks
Participants40
Submissions113
Avg Participation56%
Final Standings
1st Team Red375.2
2nd Team Orange354.8
3rd Team Green279.4
4th Team Blue198.3

Employees

40 employees · 35 active · 5 pending

NameTeamStatusSubmissionsLast
Sam TorresGreenActive
This week
Alex RiveraGreenActive
This week
Taylor ReevesOrangeFlagged
3 wks ago
Jordan MalikBluePending
Invite sent

Teams

4 teams · 40 employees

Team Red
1st — 375.2 avg
10 members
▸
Luca MartiniCaptain
Casey Lin
Avery Brooks
Kai Nakamura
Yuki Tanaka
+ 5 more members
Team Orange
2nd — 354.8 avg
10 members
▸
Nadia OkonkwoCaptain
Morgan Patel
Riley Nguyen
+ 7 more members
Team Green
3rd — 279.4 avg
10 members
▸
Sam TorresCaptain
Alex Rivera
Priya Sharma
Jamie Russo
+ 6 more members
Team Blue
4th — 198.3 avg
10 members
▸
Zara HusseinCaptain
Jordan Malik
+ 8 more members

Program Builder

Draft — Winter Wellness 2026

Build Steps
✓
Program Details
✓
Check-In Tasks
3
Progress Check-Ins
4
Education Content
5
Review & Publish
Step 3 — Progress Check-In Weeks
Select which weeks trigger a progress check-in. Weeks 4, 8, 12 pre-selected.
4
5
6
7
8
9
10
11
12
Included Assessments

ROI Hub

Connect HR data and measure ROI

Business Intelligence
Connect Your Data
Upload HR data to unlock ROI reporting. Each source uses a simple CSV template.
●
Connected
Absence & Sick Leave
Sick leave records for absenteeism savings.
Uploaded: 15 Mar · 247 records
●
Partial
Turnover & Retention
Voluntary exits from deactivation workflow.
11 exits via platform
●
Not Connected
Performance Ratings
Correlate wellness with performance.
Upload after reviews.

Services

Corporate bookings for Peritas

Active Bookings
ServiceDateAttendeesAmountStatus
Nutrition Workshop15 Jul 202622$550Confirmed
Team Fitness Session22 Jul 202640$480Confirmed
Request Service
Service Type
Date Range
Group Size
Pending
Active Retreat — August
Submitted 2 Jun · Awaiting proposal
Notifications3
Today
MK
Marcus Kelly (Coach) left a note on your bench press technique — "Try widening your grip slightly and focus on scapula retraction"
2 hours ago
SL
Sarah Lee (Dietitian) updated your meal plan for this week
5 hours ago
Yesterday
VF
New education content available: Exercise, Programming & Technique — Week 5 seminar and worksheet
Yesterday at 9:00 AM
Earlier This Week
VF
Your Week 4 check-in was submitted successfully — 470 points earned
Monday at 8:12 PM
VF
Congratulations! You earned the Consistency badge — 4 consecutive weeks submitted
Monday at 8:12 PM
MK
Marcus Kelly added a new PB record — Bench Press 72.5kg
Sunday