Maintain, Don’t Gain Challenge - Ohio



Maintain, Don’t Gain ChallengeChallenge ObjectivesWeigh in at beginning of challenge and maintain bodyweight throughout challengeComplete various wellness activities to assist with weight maintenance and healthy habits“Maintaining” weight will allow a +/- variance of 3 lbs. as bodyweight fluctuates, however it is recommended participants are consistent with scale and time of day for their weigh in for more accurate results and trackingPromote Take Charge! Live Well! program resources through weekly emails sent to participantsChallenge Implementation As a Wellness Ambassador offering this challenge at your agency, you or your committee, will be responsible for the following tasks:Preparation of challenge materialsPromotion of challengeRegistrationProviding on-going support to participantsAnalyzing challenge success and making notes for improvementTo assist you with these tasks, you will find a challenge blueprint and challenge implementation checklist on the next page. Supplemental material, such as flyers, emails, and the tracking sheet, are provided to you as well. You will need to modify these materials with the dates of your challenge. If you would like to edit any educational material, please use recommended sources under the Health Education section of the Wellness Ambassador Portal. Challenge BlueprintBasic InformationChallenge Duration Choose any 4-8 week timeframe. Note the challenge was designed as a 6-week holiday challenge from Thanksgiving to Christmas______ weeksChallenge Dates (Start – End)Challenge Registration DatesAllow 1-2 weeks leading up to start of challenge. Actively promote during this timeGoal SettingNumber of employees on-siteParticipation Goal Example: 15% of on-site employeesCompletion Rate GoalNumber of registered employees who submit tracking sheet. Example: 80%PromotionTarget Promotional Email DateTarget Weekly Email Day & TimeExample: Mondays at 9AMOther Methods for promotion: Challenge Implementation ChecklistPreparationCreate flyer for promotion and tracking sheet with applicable dates*Make any desired changes to the list of Wellness Activities*Source small prize for participants who complete challenge (Please note this is dependent upon your agency budget or wellness promotional items you have received through the Wellness Incentive Pathway)PromotionAttend agency or department meetings Send promotional email to agency*Hang informational flyers around siteRegistrationCreate excel document with names of registered participants and email addresses*Send all registered participants tracking sheet in PDF formDuring ChallengePrep weekly emails* and send at consistent day and timeRespond to participant questions as neededPost-ChallengeSend final email thanking participants and requesting tracking sheets be submitted*If providing prizes, provide to participants within timely manner*Templates provided for these materialsEmail ScheduleWeekDatesTopic11/18Registration information111/25-12/1Weekly Tip – Pick as strategy or set a goal for the holiday season. Sharecare Portal.212/2-12/8Weekly Tip – Portion control - MyPlate312/9-12/15Weekly Tip – Avoiding overating: Don’t skip meals. Snack Tips412/16-12/22Weekly Tip – Savor foods you enjoy, pass on the ones that you feel neutral about512/23-12/29Weekly Tip – Hydration & beverage calories 612/30-1/6Weekly Tip – Returning to health habits - physical activity and meditation1/6Thank you, request for completed sheets to be submittedRegistration Maintain, Don’t Gain Wellness Ambassador Challenge?Do you struggle with gaining weight or maintaining your healthy habits during the busy holiday season? Good news – the Maintain, Don’t Gain Wellness Ambassador challenge is here to help! See the attached flyer and FAQs below to learn more about the challenge. ?What is the Maintain, Don’t Gain challenge? This challenge will provide you with weekly weigh-ins and a list of wellness activities to complete over a 6-week period. The goal is to help encourage healthy habits during a time of cookie exchanges, endless parties, and vacation time.?How do I sign up? Email takechargelivewell@ by Monday, November 25, 2019 to receive your challenge tracking sheet. ?What must I do during the challenge? Starting November 25th, complete and track weekly weigh ins, complete a list of wellness activities, and check out the weekly motivational tips to keep wellness a priority.?Do I have to disclose my weight? No! You are not required to share your weight for this challenge. You may place a check mark ?(if you maintained) or an X (if you did not) on the tracking sheet instead. If not tracking on the sheet, we do recommend you track somewhere else so you can hold yourself accountable.?What if my weight fluctuates? We understand weight fluctuation is a natural process and occurs daily. To meet the challenge goal of maintaining your weight, you must stay within 3 lb. of your starting weight. ?How do I complete the challenge? Turn your completed tracking sheet in by Wednesday, January 8th to receive a prize!?For any other questions, please email takechargelivewell@Welcome to the Maintain, Don’t Gain Challenge!Tackling the holidays while sticking to your healthy habits can be challenging, but not if you prepare ahead of time. Before the holiday festivities start, choose a goal or strategy to stick with for the remainder of this challenge. Perhaps it’s cutting out sugary sodas, working out three times each week, or refraining from going back for seconds. Choose a goal or strategy which will challenge you, but still allow you to enjoy the holidays in a healthy manner. If you need personalized ideas, try working with a health coach! Call 1-866-556-2288 and select Option 2 to get started. You can also reference your RealAge tips for ideas under the You icon in the Sharecare portal or app, then selecting RealAge Report to view your RealAge Tips (see below). Good luck on the first week and Happy Thanksgiving!Attachment: Tracking sheetSources: State of Ohio Sharecare Digital platformWeek 2 – Maintain, Don’t Gain Challenge451929532829500Portion control at parties, and throughout the week, can go a long way in helping maintain your weight and ensure you are receiving the nutrients you need. This week, try to follow the MyPlate method for every meal, making half your plate full of vegetables and fruit. Doing so will help you cross of 2 of the 25 wellness activities needed to complete the challenge! 6 servings of vegetables in a day1 serving = 1 cup of leafy vegetables or ? cup for non-leafy vegetablesEat 2 cups of fruit in a dayThe attached flyer lists other healthy swaps during the holidays. For more information about MyPlate, click HERE or click HERE to get a personalized MyPlate Plan. Attachment: 2013-HolidayMakeoverInfographic from MyPlate ()Sources: hyperlinksWeek 3 – Maintain, Don’t Gain Challenge-65405146050An easy way to avoid overeating during the holiday season is to avoid skipping meals before a big holiday party. Instead, eat a nutritious snack a few hours before a big event. Choose a snack with fiber, fat, and protein to satisfy your hunger levels and prevent overindulging later. Fruits, vegetables, and whole grains are excellent sources of fiber. You can find additional snacking suggestions on the Sharecare Portal here.Bonus tip! While at the party, prevent mindless snacking by socializing away from the snacks or buffet table. Attachment: Tracking sheetSources: (hyperlink)Week 4 – Maintain, Don’t Gain ChallengePracticing healthy habits during the holidays doesn’t mean you must abandon your favorite holiday foods. After all, holidays are once a year! Allow yourself to indulge in your favorite treats and savor every bite using the tips in the image below. For the foods which aren’t favorites or you just find “OK” – skip them all together. Check in! We are officially halfway through the Maintain, Don’t Gain Challenge. How many wellness activities have you crossed off your list yet? Aim to have at least 15 done by the end of the week!Attachment: Tracking sheetSources: 5 – Maintain, Don’t Gain Challenge291338013335Keep hydrated this week by incorporating low calorie beverages. Many holiday themed beverages such as eggnog and hot chocolate are high in calories and sugar. To decrease calories, skip the whip cream and candy toppings, and opt for a non-fat or plant-based milk. Click here to learn more about healthy swaps for specialty holiday drinks from coffee shops. And if you choose to keep your favorite holiday beverage as is, be sure to savor it and incorporate water elsewhere to stay hydrated!Bonus tip! Drink hot tea or coffee, with little to no added sugar, after dinner and before dessert. Taking the time to drink a warm beverage may prove you are not hungry, or only need a smaller portion. Attachment: Tracking sheetSources: 6 – Maintain, Don’t Gain Challenge-622306540500We’re almost through the holidays! As the parties and events start to wind down, get back to your usual eating routine. Avoid eating out, drink water, and begin to work physical activity into each day. As you hydrate, incorporate key nutrients, and increase blood flow – you’ll start to feel more energized. Count your completed wellness activities and identify the remaining ones you would like to complete to meet the challenge goal of at least 25 completed activities. If you haven’t completed the “Spend 10 minutes meditating or relaxing” activity, visit the Discover page on the Sharecare Portal for inspiration, such as this 10 minute Guided Meditation Video.Attachment: Tracking sheetSources: portal - made it! We hope you enjoyed every minute of your holiday season and found a few tips to use moving forward. Make sure to submit your completed challenge sheets to takechargelivewell@ by WEDNESDAY, JANUARY 8. If you would like to share feedback – what you liked, what could be improved upon for next time, please submit that via email as well. Thank you again for participating in the Maintain, Don’t Gain Challenge! ................
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