Colorado Residents – Get paid to be a healthy weight!

As the new year approaches consider taking advantage of the weight loss initiative “Weigh and Win“.  This free, measureable weight improvement program pays Colorado adults (18 and older) to achieve a healthy weight. Weigh and Win is funded by Kaiser Permanente Colorado, Community Benefit in an effort to improve community health by making an effective weight management program accessible to the general public. Community partnerships have also been critical in making the program available by providing additional funding, resources, and promotional support. Each participant receives personalized health coaching by email and/or text message, including a daily meal plan, fitness plan, motivational tips and a weekly grocery list. Unlimited access to Weigh and Win health coaches is also provided via phone or email.

In addition to these great resources, cash incentives are distributed to those who begin the program with a body mass index (BMI) of 25 or greater. Participants who join with a healthy BMI (less than 25) are eligible for monthly prize drawings.

Participant progress is tracked through quarterly weigh-ins at community kiosk locations. The kiosk takes a validated weight measurement, BMI reading and a full-length photograph – providing a visual progress report of the participant’s weight improvement.

This unique behavior change program has helped Coloradans lose more than 258,000 pounds since 2011. The average weight loss for a participant after one year in the program is 8 percent, or about 18 pounds. Weigh and Win has nearly 80,000 participants. If you are interested in participating, you can sign up for the program for free by visiting weighandwin.com or stop by one of your local kiosks locations:

COLORADO SPRINGS – American Furniture Warehouse 

2805 Chestnut St, 
Colorado Springs, CO, 80907
HOURS: Mon-Sat: 10am-10pm, Sun: 10am-7pm
NOTES: Inside the main entrance on the left toward the cafeteria

COLORADO SPRINGS – East Library 

5550 N. Union Blvd, 
Colorado Springs, CO, 80918
HOURS: Mon-Thur: 7:30am-9pm, Fri-Sat: 8am-6pm, Sun: 12pm-5pm
NOTES: Left side of main entrance

COLORADO SPRINGS – Southeast Family Center & Armed Services YMCA

2190 Jet Wing Dr, 
Colorado Springs, CO, 80916
HOURS: Mon-Fri: 5:30am-9pm, Sat: 7am-7pm, Sun: 1pm-5pm
NOTES: Across from the front desk and swimming pool

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Start training this week for a Thanksgiving day 5k

Ever consider running or walking a 5k event? Here’s your opportunity! Consider joining me in the 18th annual Thanksgiving Turkey Trot 5k at the Briargate YMCA. What a great way to burn calories before putting yourself into a food coma! As I browsed through my September issue of Better Homes and Gardens magazine I discovered an eight-week training plan (credit to Jenny Hadfield of CoachJenny.com) for a 5k–3.1 miles–that I thought was ideal. This training plan and the Briargate YMCA’s Turkey Trot go together like turkey and stuffing. Use the plan below to ensure that your body is prepared for the event. Before you know it you’ll cross the finish line saying, “Where’s my pumpkin pie?”

What do I need to do?

Make the commitment. Register for the Turkey Trot here. Out of town? Most cities offer a 5k run/walk on Thanksgiving morning. Check active.com for a race near by.

In addition to your regular physical activity, set aside one 30-minute workout every week — starting this week! Warm-up with an easy walk and lower leg stretches for 5 minutes. Follow the plan below for a duration of 20-minutes. Finish the workout with a 5-minute walk and/or stretch.

What’s the plan?

Weeks 1 & 2 (October 4-17) = Walk 2 minutes, run for 30 seconds

Week 3 (October 18-24) = Walk 2 minutes, run 90 seconds

Week 4 (October 25-31) = Walk 2 minutes, run 2 minutes

Week 5 (November 1-7) = Walk 2 minutes, run 3 minutes

Week 6 (November 8-14) = Walk 2 minutes, run 4 minutes

Week 7 (November 15-21) = Walk 1 minute, run 4 minutes

Week 8 (November 22-26) = RACE WEEK! Walk 1 minute, run 4 minutes. Do this on Sunday and Tuesday. Take Wednesday off and be prepared to run on Thursday, Thanksgiving day.

Questions? Just ask. Let me know when you’re registered and good luck!

 

 

“Twelve in 12” Hiking Challenge

After the past few weeks of gloomy weather, it’s a joy to see the sun and know that summer is offically here. Why not enjoy Colorado’s scenic outdoors this season by hiking a few of our local trails! Do you think you could hike one trail per week? If so, you may have fun participating in the:

“Twelve in 12” Hiking Challenge

What does this challenge involve?

Simply hike each of the trails (found here: Twelvein12Challenge) within 12 weeks (Summer months – June 1 to August 31*)  while exploring different areas of the Pikes Peak region. Document your hike by taking a selfie on the trail. Post your photo to the Facebook group page titled “Twelve in 12” (more info below).

The trails are within the Pikes Peak region and range from easy to moderate in difficulty. The distance varies. Some trails offer more than one route – you choose!

How do I participate?

1) Tell me you are accepting the challenge by leaving a reply/comment in the box below. For example, “I, Nicole Miller, accept the Twelve in 12 challenge.”

2) Access Facebook.com and search for the private group “Twelve in 12“.  Ask to join this group; this is where you will post your photos.

What do I earn for participating?

Stronger legs, a more efficient cardiovascular system and bragging rights! Also, a chance to win a complimentary personal training session. For every trail you complete you earn one entry into the drawing.**

Any rules?

You may hike more than one trail in any given day or week. Hiking the same trail more than once doesn’t mean additional entries. If you hike trails not listed (encouraged) you will receive a pat on the back instead of additional entries. Remember this challenge is merely to provide you with a reason to move your body and a way to interact through social media.

Thanks to my client and friend, Karen Garbee, for sharing this idea and allowing me to put my spin on it.

Are you in or are you out?

*the date range actually covers 13 weeks, but I thought the “Twelve in 12” title had a better ring. **The drawing will take place the first week of September. Winner will be notified by email and on the group page. Winner has 6 months from that date to use complimentary session.