1. Healthy Weight Challenge 101

2. Why Join the Healthy Weight Challenge? Research shows that weight loss programs that are supported at work help people lose weight and keep it off. Promote a positive camaraderie among co-workers and a healthier work environment. Being more health-minded is infectious. Think positive peer pressure!

3. Why Join the Healthy Weight Challenge? Inexpensive ◦ Education and support, including online support system Great incentives! Everyone can participate! ◦ You don’t have to be a wellness member ◦ Even if you don’t want or need to lose weight ◦ Earn points for living healthier Look better, feel better, and get more done!

4. Let the Healthy Weight Challenge Begin! Kick off is the week of January 6 th ◦ Measures will be done during this week. ◦ You will start your point logs on Monday of this week. (January 6 th ) ◦ Enter your initial weight on your point log as week one weight. The program lasts 12 weeks and will conclude April 4th

5. Getting Started Initial weights must be done by a wellness team member or designee. ◦ Participants are given a copy of their initial measures ◦ Weekly weights will be done by the participant and submitted on the weekly point log. Participants will sign the Healthy Weight Contract. There is a $5 entry fee.

6. How do I get Healthy Weight Challenge points? Complete the weekly point log ◦ One point for each day you eat breakfast ◦ One point for each day you avoid sugar- sweetened drinks ◦ One point for every half hour of exercise you get ◦ Fill in your weight for the week ◦ One point for each percentage of weight lost (example: a 10% weight loss= 10 points)

7. MonTuesWed Thur s FriSatSunTotal I ate breakfast todayIIIIII6 I drank no sugary drinks todayIIII4 I exercised today (1 point for every thirty minutes of exercise) III III8 Total points:332414118 Weekly Weight: 182 My goal(s) for this week are: To walk for 15 minutes after lunch and dinner on Wednesdays and Fridays for the next 3 weeks Healthy Weight Challenge Weekly Point Log (example) Week 1 (Jan. 6-10)

8. How do I get Healthy Weight Challenge Points? Email or mail weekly logs to Amy Meador each week (late logs will not be accepted) ◦ Example: Logs for week three will not be accepted after noon on Friday of week four You also earn one point for each percentage of weight lost (example: a 10% weight loss= 10 points) Note: final weights will be done by a wellness member or designee.

9. Incentives Earn wellness points for participating in the healthy weight challenge this year! ◦ Earn 5 points for every lunch and learn you attend/view (possible points: 60)  Lunch and learns will be weekly on alternating days of week  Powerpoints/videos of lunch and learns will be posted on staff website. Complete quiz and submit to Amy Meador for point credit. ◦ Earn 5 points for turning in your logs on time each week. (possible points: 60) ◦ You will note these points on your wellness spreadsheet for the year. You will receive the wellness spreadsheet when your measures are done.

10. Annual Flu Shot20 Pap Smear/Pelvic Exam (1 screening/yr) 15 Mammogram (1 screening/yr) 15 Breastfeeding/Lactation Consult/Supportive Spouse 15 Colonoscopy/Fecal Screening (1 screening/yr) 25 PSA (1 screening/yr) 15 Dental Cleaning twice per year (30 pts per visit)60 Vision Screening once per year30 Other Preventative Health Screenings, 5 bonus points each, max 30 pts max 30 Please list: Mental Health Activity (attending church, journaling, donating to charity, etc.)15 Medical Nutrition Therapy Counseling25 Blood, Bone Marrow, Plasma Donation, 20 pts each for max of 60pts max 60 Please list: Healthy Weight Challenge Participant Weekly Point/Weight Submission (5 pts/Weekly)60 Lunch and Learn (5 pts/session)60 Total Points Possible865 200- 2300 Total Points/Time Off Earned Record points from weekly point logs and lunch and learns here

11. Other Incentives Other Incentives Incentive Participant with most points each week Subway gift card Participant with most points at 6-week mark ½ day off paid Participant with most points at end of challenge 1 day off paid; half of prize money Participant with highest percentage weight loss Half prize money

12. Tools for Success If you eat it, log it. ◦ Myfitnesspal.com. Join the “Barren River Healthy Weight Loss Challenge” group ◦ Supertracker.usda.com ◦ Fitday.com Scales—weigh once or twice per week Pick a buddy (or two) Pedometer– aim for 10,000 steps per day

13. Tips for My Fitness Pal Group feature is only accessible through online site, not smart phone app Steps for joining group: ◦ Go to myfitnesspal.com ◦ Log in ◦ Click on community ◦ Click on groups ◦ Type in “Barren River Healthy Weight Challenge” ◦ Click on the group once it appears ◦ Click “join group”