Whole Life Challenge Pre-Game Huddle

Transcription

1 Whole Life Challenge Pre-Game Huddle

2 The WLC - What is it? The Whole Life Challenge is an 8-week online, communitybuilding, 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, Supplementation, Hydration, Lifestyle Practices, and Reflection.

3 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

4 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 an overview Where are you in 8 weeks? Final body measurement Final workout Final Leaderboard

5 Joining or creating a team...

6 Join or Create a Team

7 Search for a Team

8 Choosing a Game Level...

9 Choosing a Game Level

10 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

11 Nutrition Rules

12 Nutrition Rules

13 Nutrition Rules

14 Nutrition Rules

15 Nutrition Rules

16 Nutrition Rules

17 Preliminary Measurements: 1) Body Measurement 2) Workout Score 3) Whole Life Self Assessment 4) Before Pictures

18 Preliminary (& final) Body Measurements & Workout

19 Whole Life Self Assessment

20 Before & After Photographs (always private)

21 Recording your score daily...

22 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. Exercise: Earn 2 points each day for exercising for at least 10 minutes. Answer Yes or No for Exercise. Mobility: Earn 2 points each day for 10 minutes of stretching. Answer Yes or No for Mobility. Hydration: Earn 1 point each day for drinking 1/3 of your bodyweight in ounces in water. Answer Yes or No for Hydration. Supplementation: Earn 1 point each day for taking a dietary supplement. Answer Yes or No for Supplementation. Lifestyle Practice: Earn 1 point 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. Answer Yes or No for Lifestyle Practice. Reflection: Earn 1 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. Answer Yes or No for Reflection.

23 Daily Play View (and how to enter a score)

24 Entering Your Daily Score

25 Reviewing Your Daily Score Entry

26 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 reopen scoring for that day. You do not have to use it on any particular day.

27 BONUS POINTS! Indulgence Tokens: Earn two indulgence tokens by losing three or fewer nutrition points in any consecutive 7-day period. That means you will need to earn 32 out of 35 nutrition points in the 7-day period to earn the indulgence tokens. Each indulgence token is worth 1 food point and will be applied automatically to your nutrition score if you enter fewer than 5 points for nutrition in your daily score. Indulgence tokens cannot be applied retroactively. Rest Day Tokens: Earn one token by exercising for 10 consecutive days. This token will be automatically applied to your exercise score when you enter a no in Exercise in your daily score. Rest day tokens cannot be applied retroactively. Free Day Tokens: Earn one free day token by losing no more than 3 points over a 21-day span. Use of other bonus tokens will not harm your ability to earn the Free Day token. This means you can lose more than 3 points in the nutrition and exercise categories over the streak period, but you must already have available bonus tokens to immediately make up for the losses. The Free Day token is elective. It will never automatically be applied. You can choose to use this token at any time once you earn it by clicking on it rather than entering your score. This token will be applied to all categories, giving you a perfect score, including your reflection, for the day.

28 Editing your profile...

29 Avatar, Time Zone, Basic Info

30 Privacy Settings

31 Participating in the Game: 1)Check your progress 2)Communicate with your teammates 3)Keep an eye on the Leaderboard

32 Seeing Your Progress (rainbow chart)

33 Communicate With Your Team

34 The Leaderboard

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

36 Final Measurements 1)Body Measurement** 2)Workout Score** 3)Whole Life Self Assessment 4)After Pictures **Required for ranking on Finals Board

37 Final Rankings 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).

38 What to do now... 1) Read the Player Guide (attached to your registration confirmation ) 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

39 What to do if you need help/have questions 1) Contact WLC Customer Service 2) Reach out to your Team Captain and/or Teammates

40 Help from the WLC Website

41 Reach Out To Your Team Captain and Teammates ask a question in comments on reflections your team captain a teammate / partner make a phone call Ask your question in the WLC Private Facebook 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.