TEAM WELLNESS PROGRAM // FEB. 1

TEAM WELLNESS PROGRAM // FEB. 1 – MAY 1

SINCE 2003, OVER 88,000 MONTANANS HAVE

LOGGED

MORE THAN 15.4 MILLION ACTIVITY MILES!

Community Sponsors:

Contributing Sponsors: Albertsons, Wendy’s

BSSG Major Sponsors: Kampgrounds of America, First Interstate Bank, Blue Cross Blue Shield of Montana

CONTENTS

WELCOME

Health Facts

History

REGISTRATION PROCESS

Forming My Team

How to Register

PROGRAM DETAILS

How it Works

Logging Activity & Weight

Weekly Individual Challenges

Optional Facebook Group

Important Dates & Info

Program Perks

Extended Triathlon Challenge

Virtual 5K

SUM FOR CORPORATIONS

Value of Wellness in Workplace

Implementing the Program

FREQUENTLY ASKED QUESTIONS

TEAM INFORMATION

Team Captains

Team Members

Forgot Username/Password

TEAM INFORMATION

Logging Tip Sheet

Intensity Graphic

WELCOME TO SHAPE UP MONTANA

SUM is Montana’s team wellness program

designed to “change the shape of our state.”

Shape Up Montana is a three-month team

health and wellness competition running

February 1 - May 1. SUM engages Montanans

in the development of sustainable physical

activity and healthy eating habits.

NEW Format!

February & March Team Activity Competition

April Individual Final Push Competition!

REGISTRATION PROCESS

FORMING MY TEAM

Team captains are responsible for entering

their team. During the registration process

the team captain’s waiver is signed and a

password is created. Use this password to sign

in to your dashboard. Team captains will be

sent a conrmation email after registration.

1. Shape Up Montana teams are made up

of a minimum of four and a maximum of

10 people.

2. Select a Team Name.

3. Select your Accumulated Activity Team

Division:

FRESH START - Majority of members have

less than 3 years of exercise experience.

TOTAL FIT - Majority of members have

more than 3 years of exercise experience.

FAMILY - All members are family. Family

members may be from other states.

4. Add-On INDIVIDUAL HEALTHY WEIGHT

(must be 18+ years). There is no extra fee

for individuals who participate in Healthy

Weight (all participants are automatically

entered - enter your body weight to be

eligible for this category).

5. Team Captains register all team members.

All Team Wellness Participants are auto

registered for the NEW Virtual 5K (info on pg. 4)

HOW TO REGISTER

1. Visit www.shapeupmontana.org and

select blue Register Team for 3 month

challenge tab.

2. Team Captains will need the following

information to register their team:

(a) Is your team affiliated with a company

or organization?

(b) Is your team a sponsor of the Big Sky

State Games?

(d) Division

(e) Team Mailing Address (this is where your

team Lunch Bags will be shipped).

3. Team Captains will need the following

team member information to register all

team members:

(a) First & Last Name

(b) Email

4. Once team members have been added,

you will see a Summary and Payment

page. Verify member information is

accurate and proceed to payment.

5. Options for payment include credit card

or mail in a check. If you select pay by

check option, your team will not be

activated until payment is received. Send

one check for entire team.

All tness levels are encouraged to join!

NEW! PROGRAM DETAILS

From February 1 through March 31, you and

your team will be engaging in physical

activity which in turn is converted to

mileage. The goal for your team is to

generate as many miles as possible from

February and March months. This can be

done in a number of ways. APRIL is focused

on individual competition generting miles.

HOW IT WORKS

Each week health and wellness tips will be

delivered directly to your inbox and/or view

these items on your online dashboard. Along

with these tips you will receive information

regarding the weekly challenge for 10

Bonus Miles, videos from Shape Up Montana

fitness professionals, and a weekly dose of

motivation.

LOGGING ACCUMULATED ACTIVITY

Any physical activity you do counts toward

miles! The SUM Activity Conversion Calculator

is available to all members on their personal

dashboards.

Your miles will be automatically

combined with your team members;

team average will be posted to the

Leaderboard. The Leaderboard shows

your team standings versus other SUM

teams in your division.

You can record your miles daily, weekly or

monthly. You must sign into your Dashboard

monthly to submit your total miles.

*Bonus Weekly. note: Challenge bonus miles

earned are automatically entered once you

submit "complete challenge" Do not enter

them with your activity miles.

Accumulated Activity Guidelines

Enter activity from ten activity categories.

Enter body weight, minutes of activity

performed, and select if activity was light,

moderate or vigorous.

Recording Healthy Weights

Individuals submit confidential “honor”

weights on February 1, March 1, April 1, and

May 1. Weights are not viewable to the public

or team captains. Only individuals can view

their own weight.

Please see the Shape Up Montana - Tip

Sheet at the end of this handbook for

more details regarding logging

Accumulated Activity and recording Healthy

Weight.

WEEKLY INDIVIDUAL CHALLENGES

The Weekly Challenges provide each

team member a chance to earn 10 BONUS

miles each week. The challenges must be

completed by the end of each week.

• The Weekly Challenge must be done in

order to earn the 10 bonus miles.

• To view the Challenge, sign into your

dashboard and click the tab “Latest

Challenge.”

• After you have completed the current

challenge, click “Complete Challenge”

then “Accept Challenge” buttons which

automatically adds 10 bonus miles to your

overall total. This will also enter you into

the Weekly Drawings!

• Weekly Challenge Drawing winners will

be posted in the weekly emails and prizes

will be mailed directly to each challenge

winner.

SHAPE UP MONTANA SMARTPHONE APP

Download the Shape Up Montana

smartphone app for easy logging right at

your fingertips. It is available for Apple and

Android phones

OPTIONAL FACEBOOK GROUP

Join our Facebook Accountability Private

Group- this is not required to earn miles or

steps, but an extra way to connect with

other SUM members across the state. The

Facebook group will also have individual

challenges with more prizes. To join, click

the link provided in your weekly

emails.

IMPORTANT INFORMATION

Registration Deadlines

• January 31 - Lunch Bag Deadline

Program Dates

• Team Wellness Program: February 1 - May 1

• Virtual 5K: February 1 - May 1

Logging Mile Deadlines

• March 4 (For February Miles)

• April 2 (For March Miles)

Individual Competition starts April 1st

• May 3 (to complete April Individual

Competition

Healthy Weight Recording Dates

• February 1

• May 1

PROGRAM PERKS

• First 500 registered team captains receive

a $10 gift card to Scheels!

• FREE Shape Up Montana logo Lunch Bag

• Virtual 5K Bib & Finisher Medal

• PRIZES!!!

Weekly Individual Prizes

In order to be eligible for the weekly challenge

prizes you must complete the challenge within

the allotted week AND accept the challenge

from your dashboard. This acceptance is

what automatically enters you. Once we

start a new week, you cannot go back and

accept the challenge from weeks prior.

Monthly Individual Prizes

To be entered into the monthly individual

prize drawing you must have logged activity

by the monthly deadline.

Monthly Team Prizes

To be entered into the monthly team prize

drawing 75% of your team members must

have logged activity by the monthly deadline.

Overall Team Prizes

To win one of the Overall Team Prizes, 75%

of your team members must have logged

activity by the deadline. Overall Team Prizes

are awarded to the top three teams in each

of the following categories: Fresh Start, Total

Fit, and Family. Individual Healthy Weight

prizes awarded to top 3 participants.

Shape Up Montana will also randomly draw

one extra team and one individual who have

logged activity for all three months. For the

team drawing, 75% of your team members

must have logged activity for all three months.

You can locate all deadlines in the Important

Dates section of this handbook.

VIRTUAL 5K

The New V5K officially kicks

off Feb 1and closes May 1.

Introduction

All Shape Up Montana Team

Wellness Participants are

automatically registered. With your t-shirt

mailing, your team captain will also receive

Virtual 5K race bibs for all team members.

Individually, or as a team, SUM challenges you

to complete a Virtual 5K. What is a Virtual 5K?

It’s a distance of 3.1 miles…walked or run…

virtually anywhere. You can complete all 3.1

miles in one session or you can break that

distance up into segments that fit your fitness

levels and needs. Once you’ve completed

the Virtual 5K you will enter your time into the

portal. All Virtual 5K finishers who log their time

will receive a commemorative SUM Virtual 5K

medal.

Invite Your Friends

If you have friends, family, or co-workers who

are not participating in SUM Team Wellness

Challenge, they may still complete the Virtual

5K as a standalone event. Invite them to

bigskygames.org/sports/virtual_5K_run/.

SUM FOR CORPORATIONS

America has the highest rates of adult obesity

in the world, and a growing economic cost

which has been estimated at $73.1 billion,

including absenteeism, lost productivity in the

workplace and excess medical expenditures.

Together with business leaders across

Montana, we can make an impact on our

state’s health.

VALUE OF LOST WORK

Days missed from work are a cost to

both employees and employers. Obese

employees miss more days from work due to

short-term absences, long-term disability, and

premature death that non obese employees.

They may also work at less than full capacity

(known as presenteeism).

INSURANCE

Employers pay higher life insurance premiums

and pay out more for workers’ compensation

for employees who are obese than for

employees who are not.

THE OPPORTUNITY

The work site is the ideal place to reach large

numbers of people with nutrition and exercise

information.

A healthy lifestyle depends on a triad of

nutrition, exercise, and behavior modication.

The support network of the workplace is

typically nonexistent. Shape Up Montana at

the work site can result in long-term changes:

• Work sites offer easy access to employees.

• A team-based program engages the

participant’s competitive spirit into a

fun, healthful pursuit. Participation is

contagious. The team format yields the

added benet of promoting increased

team morale and communication. These

are assets that help to improve not only

work site productivity, but self-esteem.

• Team participation establishes an internal

support system to help participants

succeed.

FREQUENTLY ASKED QUESTIONS

Q: Do I have to register with a team for Shape

Up Montana?

A: Yes, this is a team based program. Find tips

on forming teams at shapeupmontana.org.

Q: When will we receive the SUM T-Shirts?

A: T-shirts will be mailed to the team captain

the middle of March.

Q: Can we only participate in the Healthy

Weight Division?

A: No, you must do it in conjunction with an

activity division.

Q: How much does the program cost?

A: The cost is $25 per person. Entry fee

includes shipping fee of the lunch tote. $20

for an employee of a Montana Amateur Sports,

Inc. dba Big Sky State Games or Shape Up

Montana Sponsor.

Q: How are the winners calculated?

A: For the activity teams, the winners are

the teams that log the highest average of

miles per person. (February and March)For

Healthy Weight, it is the individual that loses

the highest percentage of weight.

Q: How does the Virtual Walk/Run work?

A: The Virtual Walk/Run is February 1-May 1. You

can pick any day between those dates to do

your 5k and then accept the challenge on

your dashboard.

Q: How old do you have to be to participated

in Shape Up Montana?

A: Participants must be at least 18 years

of age to participate in the Healthy

Weight Division. There is no age limit in

the activity division.

TEAM INFORMATION

TEAM CAPTAINS

Team Captains are the leaders

and motivators of their entire

team. As team captain, you

can:

• add new team members,

• edit team member’s profile information

• Log activity for team members

• Team captains are also mailed the Shape

Up Montana Team Lunch Bags

Team Captains can be the captain of more

than one team. However, you are required

to register and pay for each team you

participate on and will need a separate email

for each team.

After registration, team captains will be

emailed a registration receipt. Please see

example of receipt at end of this handbook.

TEAM MEMBERS

Each member needs to have their own

unique email address upon registration.

After registration, team members will be sent

an activation email. This email allows each

team member to set up their password, sign

their waiver, set up their prole, v iew their

dashboard, and edit their information. Team

members will not be considered active until

this waiver has been signed.

Participants may register late, but are

encouraged to register by January 31 to gain

the most benet.

If team members do not receive the activation

email, the Team Captain has the ability

to set members' passwords. Check junk/

spam folders as some accounts filter the

Shape Up Montana address.

Each team member has the ability to log/edit

his or her own miles and/or weights during the

program. To log activity/weight members

sign into the Dashboard and/or Smartphone

App and select either ‘Log Activity’ or ‘Log

Weight.’

FORGOT USERNAME/PASSWORD

1. Simply click on the link “Reset

password” on the Sign In page at

shapeupmontana.org.

2. You will be prompted to submit your email

address and an email will be set to you

with a Reset Code to enter on the

dashboard and there you will reset your

password.

*Your Username is your email address.

SHAPE UP MONTANA - TIP SHEET

Please review this tip sheet to help navigate your way through the process of logging activities. What

can you track for activity? Anything that causes your body to burn calories. Our simplified categories

include 3 Conversion Categories: Conditioning, Recreational Activities, and Home Maintenance. 3

Mileage Categories: Running, Walking, and Cycling.

To log activity in one of the conversion categories you will need the following information:

(1) Category, (2) Intensity Level of Activity, (3) Minutes of Activity, (4) Your Body Weight in Pounds, and (5)

Date of Activity. IMPORTANT NOTE: Do not count time sitting, riding lifts, seated at desks/meetings, breaks in

activity, etc. Only activity creating exertion on the body should be counted toward your activity mileage.

To log activity in one of the mileage categories you will need the following information:

(1) Category, (2) Distance in Miles of Activity, and (3) Date of Activity.

WHAT TYPE OF ACTIVITY FALLS INTO THE CONVERSION CATEGORIES?

Conditioning: Aerobics, Calisthenics, Circuit Training, Dancing, Exercise Videos, Group Fitness Classes,

Stationary Cardio & Strength Equipment, Stretching, Swimming, Weightlifting/Powerlifting, Yoga, Water

Aerobics, etc.

Home Maintenance: Auto Repair, Carpentry, Chopping/Stacking Wood, Cleaning Gutters, Flooring,

Home Remodel, Landscaping, Painting, Plumbing, Roofing, Shoveling, etc.

Recreational Activities: Traditional Sports, Badminton, Bowling, Canoe/Kayak, Disc Golf, Horseback

Riding, Ice Skating, Martial Arts, Skateboarding, Skiing*, Snorkeling, Snow Boarding*, Snow Shoeing,

Ultimate Frisbee, etc.

*Do not record time riding lifts, only the time spent on actual activity.

WHAT IS MY INTENSITY LEVEL?

Light Intensity: Starting to Sweat; Comfortable Conversation

Moderate Intensity: Light to Moderate Sweating; Able to Speak

High Intensity: Heavy Sweating; Difficulty Speaking; Unable to Push Any Harder

WHAT DO I LOG FOR MILEAGE CATEGORIES?

Record actual miles for the following categories: cycling(3:1), running (1:1), and walking (1:1).

HOW DO I LOG MY WEIGHT FOR HEALTHY WEIGHT CATEGORY?

For the add-on category, you will log your weight on February 1, March 1, April 1, and May 1. Note:

entering your weight in the activity section of the app does not count for recording weight for Healthy

Weight activity. You must select the Log Weight tab located at the bottom right of the app screen.

If you don’t have the FREE Smartphone App yet, please download it in Apple apps or Goggle Play

We look forward to you joining us for Shape Up Montana! If we can help you in any way

please contact us:

Big Sky State Games (p) 406.254.7426

Box 7136 (f) 406.254.7439

Billings, MT 59103 (e) [email protected]