Fitness & Wellness Programs

Welcome athletes, coaches, and family members! On this page, you will find important information resources for our year-round fitness and wellness programs.

Fitness & Wellness Program Models


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Registration Instructions for Coaches

  1. Visit our Seasonal Registration Portal
  2. Submission Form Type: Select “Pre-Season Participation Roster
  3. Activities: Select your sport
    • If you are only offering a Wellness Program, select:”Fit 5“, “Walking Club” or “Unified Fitness Club
  4. Wellness/Fitness Offerings: Select:”Fit 5“, “Walking Club” or “Unified Fitness Club
  5. Upload a Pre-Registration Roster .
    • List all participants including coaches, family members, and chaperones.
    • See “Form Resources” tab for instructions
  6. Upload COVID Waiver
    • Required for each participant if not yet on file with SOWA
    • If uploading more than one form, please upload a bulk PDF file labeled “Individual or Team Name_COVID Waivers”
  7. Walking Clubs Only: For any non-SOWA registered athletes: upload a completed Athlete Registration Form, OR upload a signed Walking Club Waiver.
    • If uploading more than one form, please upload a bulk PDF file with all forms grouped by athlete, and labeled as “Athlete Name_ARF” or “Athlete Name_Walking Club Waiver”

Fit 5

The Fit 5 program is based on the three simple goals of exercising 5 days per week, eating 5 total fruits and vegetables per day, and drinking 5 water bottles of water per day. The Fit 5 manual is a great reference for coaches, athletes, and wellness coordinators leading Fit 5 programs, and includes a timeline, implementation tools, data collection requirements, and resources. Register your team for Fit 5 here and follow the instructions at the top of this webpage.


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Walking Clubs

Walking Clubs bring together individuals with and without intellectual disabilities for non-competitive physical activity.

Walking Clubs provide the platform and opportunity for individuals to challenge themselves, establish friendships, and exercise. Walking Clubs can be led or co-led by SOWA coaches, athletes, and Unified Partners. Walking Clubs can take place during a traditional sports season or as a standalone club. Register your Walking Club here and follow the instructions at the top of this webpage.


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School of Strength

Introducing a whole new way to exercise, featuring WWE Superstar Becky Lynch. Exercise with these videos five times a week to help you stay fit and reach your athletic goals. Fill out a Fitness Tracker to get the most out of your workouts. Seeing your progress on paper can motivate you, help you set realistic fitness goals, and even beat them.



Unified Fitness Clubs

Unified Fitness Clubs utilize activity trackers to develop healthy lifestyles:unified fitness logo

Clubs typically meet weekly and select activity types that suit the needs of their members.  Walking is appropriate for all levels of fitness and is easy to access. Other fitness activities could include hiking, yoga, dancing, cycling, and strength training. Participants are motivated to stay active throughout the week by tracking progress on goals, typically with a pedometer or fitness tracker. Register your school for Unified Fitness Clubs here


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Lifestyle Survey

All participants in a Fitness & Wellness program will be required to complete the Lifestyle Survey at the end of their program. The survey will take approximately 10 minutes to complete.




Join our Facebook Community to get the latest fitness and wellness news and connect with other athletes. For more information, contact us at



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