Whole Life Challenge Pre-Game Huddle

The WLC - What is it? The Whole Life Challenge is an 8-week online, community-building, habit-changing game that challenges you and your friends to create happier, healthier lives by making small, daily changes. Playing with your friends and family, you’ll score points every day, focusing on 7 key areas of health and well-being: Nutrition, Exercise, Mobility, Sleep, Hydration, Lifestyle Practices, and Reflection.

What we’ll cover today: Give a 30,000 ft. overview of the Whole Life Challenge Review the rules Show you the inner workings of the WLC website & how to interact with it during the game Answer questions

START FINISH Where are you today? 56 Days of the Challenge an overview Where are you today? Preliminary body measurement Preliminary workout 56 Days of the Challenge Live by the 7 daily habits Record your score each day Reflect Interact with your team(s) Watch the leaderboard Where are you in 8 weeks? Final body measurement Final workout Final Leaderboard FINISH

Joining or creating a team...

Join or Create a Team

Search for a Team

Choosing a Game Level...

Choosing a Game Level

Nutrition Levels A) The Performance level is the strictest level. 5 no’s - no sugar, no dairy, no grains, no alcohol or juice, no artificial ingredients B) The Lifestyle level is a good choice if you are looking for a long-term lifestyle nutrition program. A slightly relaxed version of the Performance level, with a few more food items allowed, like some whole grains, yogurt, and a little alcohol C) The Kick Start level is for people who are just getting started and want to make just a few of the most important changes to their diet. 5 no’s - no bread or pasta, no beer or soda, no cheese, no dessert or candy, no potato chips or french fries

Nutrition Rules

Nutrition Rules

Nutrition Rules

Nutrition Rules

Nutrition Rules

Sleep Prescription / Challenge Level Insert Screen Shot here Click to edit sleep prescription OR Challenge Level

Sleep / Challenge Level Modify your challenge level here Enter your sleep prescription here

Daily Sleep Prescription How much sleep do you need to wake up, refreshed? How much sleep per night do you average currently? The difference between the two is your sleep debt. The ideal prescription is one that feels like a small stretch beyond what you’re currently doing. It will challenge you to get a little bit more sleep than your current average. The key word is small stretch. If your average today is 6 hours/night, we recommend prescribe yourself somewhere between 6:05 and 6:20 per night. If you choose a number that’s too different from your current habit, it’s likely to not be achievable or sustainable.

Preliminary Measurements: Body Measurement Workout Score Whole Life Self Assessment Before Pictures

Preliminary (& final) Body Measurements & Workout

Whole Life Self Assessment

Before & After Photographs (always private)

Recording your score daily...

Daily Scoring Rules Nutrition: Start the day with 5 points and subtract a point each time you eat food that’s not compliant with the rules at your level. Enter the number of points you kept out of 5 (from 5 to 0). Exercise: Earn 5 points each day for exercising for at least 10 minutes. (Yes = 5 points / No = 0 points) Mobility: Earn 5 points each day for 10 minutes of stretching. (Yes = 5 points / No = 0 points) Hydration: Earn 5 points each day for drinking the amount of water each day you prescribed for yourself. (Yes = 5 points / No = 0 points) Sleep: Earn 5 points each day sleeping for at least the duration your prescribed for yourself. (Yes = 5 points / No = 0 points) Lifestyle Practice: Earn 5 points each day for incorporating the weekly Lifestyle habit into your day. The Lifestyle Practice will change each week of the Challenge. We’ll announce the Lifestyle Practice every Friday and the practice begins each Saturday. (Yes = 5 points / No = 0 points) Reflection: Earn 5 point each day for writing a short recap of how the Challenge is going, what you’ve noticed, what you’re learning or what you’re going to change. (Yes = 5 points / No = 0 points)

Daily Play View (and how to enter a score)

Entering Your Daily Score

Reviewing Your Daily Score Entry

Entering Your Score & Mulligans Enter Your Score EACH Day: anytime between 8 p.m. and midnight of the following night (you have 28 hours to enter your score). If you fail to enter your score by midnight the following night, your score automatically will be recorded as a 0. Mulligans: If you forget to record your score within the time limit, you can enter your missed score by using a “mulligan.” The number of mulligans you get depends on the level you choose: Performance - 1 mulligan Lifestyle - 2 mulligans Kick Start - 3 mulligans If you miss a day, and you have mulligans remaining, you will be asked if you want to use a mulligan to re- open scoring for that day. You do not have to use it on any particular day.

BONUS POINTS! Indulgence Bonus: Lose 2 or fewer nutrition points over any consecutive 4-day period, to earn 1 "Indulgence Bonus." That means you must earn 18/20 nutrition points in the 4-day period to earn the indulgence bonus. Each bonus is worth 1 food point and will be automatically applied to your nutrition score if you enter fewer than 5 points for nutrition in your daily score. Rest Day Bonus: When you exercise for 10 consecutive days will earn you a “Rest-Day Bonus,” worth 1 exercise day (5 exercise points). This token will be applied to your exercise score when you enter a “no” in the Exercise category. Night Owl Bonus: Earn one bonus by getting your full night's sleep for 6 consecutive days. This bonus will be applied to your sleep score when you enter a "no" for Sleep in your daily score. Night Owl bonuses cannot be applied retroactively. Free Day Bonus: Lose 5 or fewer total points over any consecutive 21-day period, and you'll earn a "Free Day" token. That means you will need to earn 730/735 points in the 21-day period to earn the Free Day Bonus. A free day bonus is a pass for a perfect score for any day. Earning and using indulgence and rest day bonuses during that 21-day period will not negatively affect your ability to earn a Free Day bonus. In other words, when you use a bonus to make up for missed points, the game will count those as equal to points you would have earned without them. Note: The Free Day bonus is the only elective bonus in the Whole Life Challenge. After earning a free day, you will see the bonus on your daily record entry form. When you want to apply a Free Day bonus to your score, simply click on the token icon and you will be prompted with a final confirmation. Select "yes" and you will be given a perfect score for the day, reflection included.

Editing your profile...

Avatar, Time Zone, Basic Info

Privacy Settings

Participating in the Game: Check your progress Communicate with your teammates Keep an eye on the Leaderboard

Seeing Your Progress (rainbow chart)

Communicate With Your Team

The Leaderboard

Notifications On the website & by email for: comments & likes on reflections Only on the website : upcoming lifestyle practice changes bonus points general info from WLC HQ

Final Measurements Body Measurement** Workout Score** Whole Life Self Assessment After Pictures **Required for ranking on Finals Board

Final Rankings Your Final Ranking is based on results: Remember that the WLC isn’t just about daily scores for 8 weeks, it’s about actually looking to see what sort of difference it made in your life. To complete the Challenge, you must complete your final workout and measurements & enter them into the website. Your Final Ranking is based on results: Total Daily Points: 50% of your final ranking. Workout Improvement: 25% of your final ranking. This is determined by your percentage improvement in your score (or time) between your prelim and final workout. Body Measurement Improvement: 25% of your final ranking. This is determined by your percentage improvement in your body measurement (bf %, girth, or weight).

What to do now... 1) Read the Player Guide (attached to your registration confirmation email) 2) a. Choose your game level b. Enter your daily water consumption prescription c. Enter your nightly sleep prescription 2) Set up your life for food: Print out the allowable foods list for your level Clean out pantry Research recipes Decide on staple meals Create shopping list 3) Set up your life for exercise & mobility: Identify your “go-to” workouts. These are 3-4 workouts that you will use in a pinch, to make sure you get your 10 minutes in each day. Create plan in your schedule for 10 minutes of exercise & mobilizing daily

What to do if you need help/have questions… Contact WLC Customer Service Reach out to your Team Captain and/or Teammates

Help from the WLC Website

Reach Out To Your Team Captain and Teammates ask a question in comments on reflections email your team captain email a teammate / partner make a phone call Ask your question in the WLC Private Facebook https://www.facebook.com/groups/thewholelifechallenge/ And no matter what… keep showing up and entering a score - in spite of how well (or not so well) you think you’re doing.