Mt. Everest Challenge
Facilitator Guide
Introduction
The Mt. Everest Challenge is a five-week educational and motivational program you host at your work
site. We designed the challenge to engage employees and help them become more aware of how their
daily choices have an impact on their health. The Mt. Everest concept gives participants (climbers) a fun
way to track and visualize their accomplishments along their journey.
Even if this is your first wellness initiative, this facilitator guide gives you step-by-step instructions
for conducting a successful program. The guide describes your role in implementing the program and
provides instructions with snapshots of the materials you will display at your company. We describe
your role later in this booklet, but we’ve made it easy for you.
How the Challenge Works
Pay to Climb
Unlike those adventure seekers willing to pay a minimum of $10,000 for a climbing permit to venture up
Mt. Everest, ask your employees to pay a $5 climbing permit fee. Creating a “buy in” gives participants
incentive to stick with the challenge. You will use the fees collected as the reward for mountaineering
winners.
Basecamp Weigh In/Weigh Out
Climbers wishing to monitor weight loss during the climb will weigh in before the challenge start and
weigh out post its conclusion. You will conduct this activity for your climbers, with all weight/waist/hip
measurements maintained securely for the privacy of your climbers.
Climb to Win
Climbers track their daily achievements on a tracking sheet and submit it to you on a weekly basis.
Climbers should keep a copy of their form.
Challenge Materials
The materials – weekly emails and newsletters, posters, tracking sheet and climbing permit –
have a coordinated design to ensure integrated messaging.
Want adventure without danger?
Join your fellow employees in the Mt. Everest Challenge
and climb to the highest summit in the world!
This five-week challenge will get you moving as you track your physical and
nutritional activity in an effort to ascend the summit of Mt. Everest at 29,035 feet.
Expedition Preparation: Leave your parka, ice ax and crampons home for this challenge. And
unlike the $11,000 fee climbers normally pay to ascend Mt. Everest, you only need to register and
pay a $5 climbing permit fee. We will record your weight, waist and hip measurements before and
after the climb.
The Climb: Climbers begin at Base Camp, elevation 17,700 feet, and have five weeks to reach the
summit at 29,035 feet. This means you’ll need to “climb” 2,267 feet each week – 324 feet each day.
You can achieve elevation gain by climbing stairs, exercising, eating healthy and drinking water.
Along the way, you’ll receive a weekly expedition newsletter with health tips. Keep in mind, every
workout and healthy decision puts you one step closer to the roof of the world.
Climb 10 feet by:
• climbing one flight of stairs (roughly 16-18 steps) 32 flights up per day
Welcome to Base Camp
Week 2: Camp I
Week 1: Base Camp
Expedition Launch: Mt. Everest Challenge
Newsletters
Elevation: 17,700 feet – this is over 3,000 feet higher than the tallest mountain in the contiguous
US, Mt. Whitney in California.
Everest Fact: Everest was formed more than 60 million years ago and gains about two inches of
elevation each year. At 29,035 feet, the mountain is higher than 21 Empire State Buildings stacked
on top of each other!
Health Fact: Americans are chronically sleep deprived. Prior to World War I, adults averaged nine
hours of sleep per night. According to a 2008 National Sleep Foundation poll, adults report an
average of six hours and 40 minutes of sleep per weeknight.
Begin your journey well rested. The National Institutes of Health recommends that adults need
seven to eight hours of sleep each night.
Importance of Sleep
Think of your daily activities. Which activity is so important you should devote one-third of your
time to doing it? Sleeping. Research shows that your body performs a number of vital tasks that
helps you stay healthy and function at your best while you sleep. During sleep, your brain is hard
at work forming the pathways necessary for learning and creating memories and new insights.
Without enough sleep, you can’t focus and pay attention or respond quickly. Growing evidence
shows that a chronic lack of sleep increases your risk of obesity, diabetes, cardiovascular disease
and infections.
• drinking 32 oz. of water
• eating one serving of fruit or vegetable
• cycling 5 miles (20 feet for every mile cycling)
Go down in mountaineering history by scoring one of the following awards.
Ways to win! (each winner earns one-fifth of the climbing permit fees collected at the
beginning of the challenge):
Here are some natural healthy fuel sources to eat for the best energy:
Carbohydrates: These are your body’s main energy source —the body breaks down carbs
into glucose, which muscles use for energy. Some healthy sources of carbohydrates are fruit,
vegetables, whole grain breads/cereals/pasta, and brown rice. Limit or omit white sugar, white
flour and white bread.
3. Create a sleep environment that is dark, quiet,
comfortable and cool.
• Practice deep breathing. Take slower, deeper breaths that will
force more oxygen into your cells.
4. Sleep on a comfortable mattress and pillow.
• Being active regularly will help boost energy stores by
conditioning the body to make optimal use of oxygen
and glucose (sugar in your body).
1. Fastest to the summit* (11,335 feet from base camp)
6. Exercise regularly, but not too close to bedtime.
2. Biggest loser (lost highest percentage of body weight)
7. Avoid caffeine, alcohol and nicotine close to bedtime.
They can keep you awake and disrupt the quality of
your sleep.
4. Apa Sherpa Endurance Award** (Recorded the most physical activity)
You need energy to get through your day, to exercise, and energy comes from food. Make sure that
the fuel you are feeding yourself is from a healthy source. If you put bad gas in the car — it would
run poorly and eventually break down. The same is true with bad food in your body.
Fats to limit: Cheese, high fat animal products, packaged meats, butter, lard, margarine, and
any transfat.
5. Finish eating at least 2-3 hours before your regular
bedtime.
3. Skinniest climber (Lost most inches from waist and hip)
Health Fact: Low on energy? Stressed? Skip the energy drinks and high-calorie coffees and start
eating right and exercising for energy!
Need a Boost of Energy?
• Take a break, get some fresh air, move around and stretch! The more active you are, the
better your circulation will be, which is essential for energy.
2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and
then reading a book or listening to soothing music.
Climb 100 feet by:
• running, walking, elliptical 1 mile
Everest Fact: Approximately 4,000 people have attempted to climb Mt. Everest, only 660 have
successfully done it; 223 have died.
Fats: Good dietary fats (monounsaturated and polyunsaturated) support a number of your
body’s functions and also help provide energy. Healthy fats to include in your diet include olive
oil, safflower oil, avocados, nuts, flax seed, and fatty fish.
Healthy Sleep Tips from the National Sleep Foundation:
1. Maintain a regular bedtime and wake-time, even on the weekends.
• climbing 15 minutes on a stairstepper
Elevation: 19,967 feet – Congratulations! You’ve made it through the Khumbu Ice Fall, one of the
most treacherous portions of the Everest ascent.
Proteins: These are the body’s building blocks. Protein should be part of each of your meals
because it will help slow absorption of carbohydrates, and keep you feeling full and satisfied.
Fish, eggs, chicken, meat, and beans are excellent sources of protein. Three ounces per meal is
enough.
Quality of sleep is just as important as quantity. Insufficient quality sleep can be attributed
to multiple factors including: insomnia, stress, social pressures, desire to get more work
accomplished, night-shift work, medications and our modern lifestyle with late-night TV viewing
and Internet use.
Climb 25 feet by:
• performing 15 minutes of aerobic activity or strength training
Welcome to Camp I
• Eat three small meals a day with healthy snacks in
between.
• Shoot for 7-8 hours of sleep every night.
Summit
5. Hillary/Norgay*** Award (Random drawing)
Summit
• Drink plenty of water, and try unsweetened green
tea if you feel the need for caffeine.
Camp IV
Camp IV
Camp III
*Kazi Sherpa climbed to the top of Mt. Everest without supplemental oxygen in 20 hrs 24 minutes
**Apa Sherpa has climbed Mt. Everest 21 times, the most in history
***Sir Edmund Hillary & Tenzing Norgay Sherpa were the first men to summit Mt. Everest in 1953
Camp III
Camp II
Camp II
Camp I
Camp I
Base Camp
“It’s not the mountain we conquer-but ourselves” Sir Edmund Hillary
Elevation: 22,234 feet – Your view from Camp 2 is breathtaking, as is the altitude. Climbers
acclimate to the thin air on Everest by climbing to Camps 1, 2 and 3 and descending back to Base
Camp (or below) multiple times before they attempt to summit.
Everest Fact: Climbers burn more than 10,000 calories each day, and double that on the summit
climb.
Health Fact: You burn 300-400 calories in 60 minutes during low-intensity workouts—bump up
the intensity and burn the same amount in 45 minutes.
Weight Loss
Climbers lose 10-50 pounds when they climb Mt. Everest. One pound is approximately 3,500
calories. At its most basic, losing weight is about burning more calories than you eat. Too often we
take drastic measures to see quick results; fad diets, pills or very drastic changes that won’t last.
The real secret to long-term weight loss is to forget about instant results and settle in for long
term lifestyle change.
Welcome to Camp III
Elevation: 24,501 feet – Camp 3 is perched on a ledge carved into the ice halfway up the Lohtse
Face.
Everest Fact: The wind can blow more than 200 miles per hour on Mt. Everest and temperatures
can reach -80 degrees Fahrenheit.
Health Fact: According to the 2010 Stress in America report, most people live with either
moderate or high levels of stress. The major barriers reported in managing stress are lack of
time, motivation, willpower, and energy.
Reduce Stress with Healthy Living
When stress is chronic; it can promote disease and negatively affect your health.
Build resilience to stress. Being resilient means you’re able to bounce back from difficult
situations or problems. Reinterpret stressful situations to change your perception.
• Be optimistic. Positive emotions contribute to healthier responses to stress.
• Journal your thoughts and feelings. Writing it down can help alleviate pent-up feelings or
anxieties that are causing stress.
Exercise is an important weight-loss tool. Aim for at least 250 minutes of exercise each week –
that’s about 50 minutes, five days a week. If you’re a beginner, start small, gradually adding time
each week to give your body time to adapt.
• Discover and make time for hobbies and activities you enjoy. Create a healthy work-life
balance. You will be better equipped to handle stressful situations in the future.
Save Some Calories:
• Instead of an afternoon soda, drink a glass of water
(saves 97 calories and 39 grams of sugar)
• Instead of an Egg McMuffin, eat a whole wheat
English muffin with one tablespoon of peanut butter
(saves 185 calories)
• Instead of reaching in the candy dish on break, walk
up and down a flight of stairs for 10 minutes
(burns 100 calories)
• Instead of hitting the snooze button, get up 10
minutes early and go for a brisk walk or stretch
(burns 50-100 calories)
• Instead of an hour of TV after work, hit the gym or
go for a jog (burns 400-600 calories)
Everest Fact: Each breath on the summit of Everest has 66 percent less oxygen than at sea level.
A human taken from sea level and dropped on the summit would lose conscienceness within
minutes and quickly die (Jon Krakauer, Into Thin Air.)
Health Fact: Behavior change is more likely to stick when it is self-motivated and rooted in
positive thinking.
While you stand atop the 29,035-foot summit, focus on the future. The last four weeks have been
an exhilarating health journey, but don’t stop here — stay focused, and use what you have learned
to create a healthy plan that will last a lifetime.
Make a plan that will stick. When making your plan, be specific. Want to exercise more? Eat
better? Break a bad habit? Detail your plan as specifically as possible. Write everything down
and post your plan where you’ll see it as a reminder.
Relaxing your mind and body can help ease stress. Relaxation can also relieve anxiety,
depression, and sleep problems. Try the following techniques to help you relax:
• Deep breathing is a great way to lower stress. Breathing deeply and slowly sends a message
to your brain to calm down and relax. The brain then sends
this message to your body.
Summit
Summit
Camp IV
Summit
Camp III
Camp II
Camp I
Camp II
Camp I
Base Camp
“It’s not the mountain we conquer-but ourselves” Sir Edmund Hillary
5. Hillary/Norgay Award: _____________________________________ (Made it to the top)
Camp III
Camp II
Camp I
“It’s not the mountain we conquer-but ourselves” Sir Edmund Hillary
4. Apa Sherpa Endurance Award: __________________________ (Climbed ________feet)
This is an outstanding accomplishment – so be proud and keep climbing toward success!
Summit
Camp III
Base Camp
3. Skinniest Climber: _____________________________ (Lost __ inches from waist/hips)
Camp IV
Camp IV
Camp II
2. Biggest Loser: ______________________________________ (Lost __% of body weight)
You will have occasional lapses, but that doesn’t mean you should throw all your hard work
away. When you eat a brownie or skip the gym, don’t
give up. Minor missteps on the road to your goals are
normal and okay. Resolve to recover and get back on
track. Remember, you have climbed to the summit of Mt.
Everest, an incredible 29,035 feet, so you know you can
do anything!
• Progressive muscular relaxation involves tensing and
relaxing each muscle group to reduce anxiety and
muscle tension. Remember to breathe deeply. This
method may also help with falling asleep.
Camp III
The winners of the climbing awards are:
1. Fastest up the mountain: _________________________________ (Climbed in ___days)
Involve a buddy and get some support. Accepting help from those who care about you and
will listen, strengthens your resilience and commitment. Whether it is a friend, co-worker, or
family member, having someone with you on your journey will help keep you motivated and
accountable.
• Yoga incorporates breathing, meditation, and exercises to stretch and relax the body.
Camp IV
And the Winners Are...
Congratulations to all of our mountaineers who successfully completed the
11,335 foot climb from Base Camp to the summit of Mt. Everest!
Change one behavior at a time. Unhealthy behaviors develop over the course of time, so
replacing unhealthy behaviors with healthy ones requires time. Many people run into problems
when they try to change too much too fast. To improve your success, focus on one goal or
change at a time. As new healthy behaviors become habit, try to add another goal that works
toward the overall change you’re striving for.
Exercise is the simplest and most effective way to reduce stress and depression. Being active
provides a natural release for the body during its fight or flight state of arousal. Physical activity
gives you an emotional boost.
Healthy Eating Tips:
• Control your portion and serving sizes
• Eat whole-grain breads and pastas – remember one serving is about one-half cup
• Eat plenty of fruits and vegetables – they should take up at least half of your plate
• For your protein source, eat one serving of fish, lean meat, or beans
• Drink plenty of water
Elevation: 26,768 feet –Most climbers use supplemental oxygen when climbing at this altitude.
On one side of Camp 4 is the Kangshung Face, a 7,000 foot drop off; on the other is the 4,000 foot
Lhotse Face.
Start small. After you’ve identified realistic short-term and long-term goals, break down your
goals into small, manageable steps that are specifically defined and can be measured. Is your
long-term goal to lose 20 pounds within the next five months? Focus on losing one pound each
week. If you would like to eat healthier, make it your goal for the week to replace dessert with
fresh fruit. At the end of the week, you’ll feel successful knowing you met your goal.
• Laughter and humor can make life richer and healthier. Laughter increases creativity,
reduces pain, and speeds healing.
Good nutrition is even more important than exercise. Professionals say that proper nutrition is 80
percent of successful weight loss. Your calorie needs change with age, activity level, and lifestyle.
There is no one-size-fits-all for calorie intake and nutrition. Generally males need a minimum
of 1,800 calories and females 1,200 per day. For weight loss or maintenance avoid foods that are
fried, packaged, high in sodium and/or sugar.
Welcome to Camp IV
Challenge Conclusion
Welcome to Camp II
“It’s not the mountain we conquer-but ourselves” Sir Edmund Hillary
Week 5: Camp IV
Week 4: Camp III
Week 3: Camp II
“It’s not the mountain we conquer-but ourselves” Sir Edmund Hillary
Base Camp
Camp I
Base Camp
“It’s not the mountain we conquer-but ourselves” Sir Edmund Hillary
Base Camp
“It’s not the mountain we conquer-but ourselves” Sir Edmund Hillary
Climbing Permit – Tracking Sheet – Challenge Token
Climbing Permit
Use this form to record the climber’s name and weight/waist/hip
measurements pre and post challenge. You’ll need a scale and
tape measure to conduct this portion of the challenge. Weighing
in and out is optional for climbers, but those who do not are not
eligible for the Biggest Loser or Skinniest Climber prize money.
Challenge
Mt. Everest
– PERMIT
N
EXPEDITIO
Mt. Everest – Weekly Tracker
Insert the appropriate number below and calculate your feet earned. Please print and turn in at the end of
each week (5 total).
Climber ________________________________ Dates __________________________
“It’s
es”
r – but ourselv und Hillary
ain we conque
–Sir Edm
not the mount
Monday
Tuesday Wednesday Thursday
Friday
Saturday
Sunday
Total
Feet
Climbed
Flights of stairs
climbed
15 minute sessions
of aerobics or
strength training
1 mile of running,
walking, elliptical
1 mile of cycling
Weekly Endurance Feet Climbed
Summit
Servings of fruits
and veggies
Camp IV
32 ounces of water
consumed
Camp III
Weekly Nutrition Feet Climbed
Camp II
aho.com
Weekly Total Feet Climbed
Camp I
Base Camp
Week 1
Week 2
Week 3
Week 4
Week 5
Total
Endurance Feet
Climbed
Tracking Sheet
Participants use the tracking sheet to document their daily
healthy habits of climbing stairs, exercising, eating healthy and
drinking water, and submit it to you each week. The sheet is
designed so that the climber is tracking and reporting challenge
totals so you don’t have to. You verify the totals at the program
conclusion and award prizes in five categories: fastest to the
summit, highest percentage of body weight lost, most inches
from waist and hip lost, most physical activity recorded and a
random drawing.
Total Feet Climbed
Key
Each flight of stairs (roughly 16-18 steps) earns you 10 feet
Every 15 minutes on stair stepping machine earns you 25 feet
Each serving of fruit and veggie earns you 25 feet
Every mile of running, walking or elliptical earns you 100 feet
Every 32 ounces of water consumed earns you 25 feet
Every mile of cycling earns you 20 feet
Every 15 minutes aerobics/strength training earns you 25 feet
Total Feet to Mt Everest Summit = 11,335
Challenge Token
We provide you with carabineer key chains as a program
giveaway. This gives your climbers a constant, visible reminder of
their daily expedition goal.
Posters for Stairwells & Elevator Clings
Posters available in 11 x 17 at no charge, in 24 x 36 foam core for $25 or 24 x 36 framed for $50 each. Elevator door clings available in
24 x 36; 2 clings are $150 (installation in the Treasure Valley).
Change happens
one step at a time.
Mt. Everest Challenge
One step
farther each day.
Mt. Everest Challenge
Step up to
a healthier lifestyle.
Physical activity
will add years
to your life,
and life to your years.
Mt. Everest Challenge
There are
1,440 minutes
in every day . . .
schedule 30 of them
for physical activity.
Mt. Everest Challenge
Mt. Everest Challenge
Take a little
walk with me.
Mt. Everest Challenge
Small steps
make big differences.
Mt. Everest Challenge
Avoid awkward silence
by taking the stairs.
Avoid awkward silence
by taking the stairs.
Walking up stairs burns
almost five times more calories
than riding an elevator.
Next time race the elevator
and take the stairs.
Mt. Everest Challenge
Mt. Everest Challenge
Your Role
You are the facilitator — the person key to keeping the
program on track. In addition to organizing the program and
tracking participant activity, you may choose to manage the
material distribution of the program, or decide that someone
else should assist during your Mt. Everest Challenge.
Here’s what you will do
●●
Contact your account manager or local district office to
request a supply of carabineers and posters. We need to
know what size and how many posters you want.
●●
Ensure that your site is coordinated with other work site
facilitators in the company who are participating, so all
employees experience the program at the same time.
Launch
●●
Select a back-up person to assist you if you are not
available.
●●
Determine a date for program launch and communicate
this to all employees.
●●
Determine the locations for the posters (high-traffic areas
such as stairwells, in/near elevators) and hang them
immediately prior to the program launch.
●●
Conduct “weigh in” for climbers wanting to participate in
this program component (we recommend you do this the
Friday prior to the challenge launch).
●●
Determine how the team leader (if someone other than
you) will communicate to the participants. For example:
send email, mailboxes, voicemail each week of the 5-week
program.
●●
Collect entry fees and provide climbers with climbing
permit.
●●
If you plan to survey employees, conduct the pre-program
survey now. You can find information about the survey
tool (Survey Monkey) and instructions on its use on our
website.
●●
Determine who will conduct and when and where you will
hold the weigh in (Friday before a Monday launch is ideal)
and weigh out (Monday after program conclusion is ideal).
●●
Determine how you will distribute the kick-off newsletter,
tracking sheet and carabineer to employees who have
signed up to participate in the program.
●●
Determine who will collect the climbers’ fees.
●●
Determine how you will collect weekly participant tracking
sheets. You can do this electronically and/or with hard
copies.
●●
Be available to answer questions about the program.
Review the tracking sheets weekly during the challenge and
total as needed. Determine winners of the first four categories
based on results and randomly select one winner from
participant entries and award prizes. A winner in the Fastest to
the Top category will likely surface during the first few weeks of
the program, but we recommend you do not announce his/her
name until the conclusion of the program when you announce
all mountaineering winners.
Optional:
1 week prior to program
●● Distribute launch email encouraging employees to sign
up for the program. Attach Expedition Launch Newsletter
and tracking template.
Program Weeks
Week 1
Collect unpaid entry fees and “weigh in” any participants who
were not able to weigh in immediately prior to program start.
Employees don’t have to weigh in to participate, but those who
don’t are not eligible for the Biggest Loser or Skinniest Climber
awards. Employees who want to participate but not pay the fee
can do so, but are not eligible to win a portion of the “pot” at
the conclusion of the program.
Distribute Week I-Base Camp newsletter, tracking sheet and
carabineer to those employees who sign up (note: sign-ups can
continue throughout the 5-week program, but those signing
up after your weigh in will not be eligible for Biggest Loser or
Skinniest Climber awards).
Weeks 2 through 5
On Mondays – Send email with attached newsletter. Beginning
week 2, collect the completed tracking sheets from the
previous week.
●●
Increase the stakes by matching climbing permit fees to
double the pot the five winners will split.
Conclusion
●●
Determine if and how you can use any incentives such as
healthy treats, water bottles and/or another activity to
motivate participants.
1 week post program
●● Collect tracking sheets from participants for week 5.
●●
Determine if you would like to survey your employees
before and after the program to gain feedback on program
popularity and success.
Program Timeline
Pre-Launch
2-4 weeks prior to program
●● Download emails/newsletters/tracking sheet/climbing
permit from our website, bcidaho.com.
You do not need to login. Select Employers, then Mt.
Everest Challenge under the Special Programs heading.
You can also request printed materials from your account
manager or local district office.
●●
Conduct “weigh out” for those who are participating in this
component of the program (we recommend you do this the
Monday following the challenge conclusion).
●●
Determine winners in each of the climber categories.
●●
Send wrap-up email notifying all participants of winners.
If you plan to survey employees, conduct the post-program
survey now. You can find information about the Survey Tool
(Survey Monkey) and instructions on its use on our website.
Celebrate success! At the conclusion of the challenge,
congratulate your climbers with a healthy lunch or other “roof
of the world” celebration.
Sample Emails
You’ll send seven emails to those who are participating in this activity – one email before and after the program and one each week
of the program. Following are the sample emails. Emails are available on our website so you don’t have to re-type them, and you can
edit as you wish. You should send the emails Monday morning of each week during the challenge along with the weekly newsletter
attachment.
Launch Email
(attach Expedition Launch newsletter and tracking template)
Email #1 – Week 1
(attach Expedition Launch newsletter, tracking template, and
Week 1- Base Camp newsletter)
Join the Mt. Everest Challenge
Welcome to week 1 of the Mt. Everest Challenge!
Want adventure without danger?
The Challenge starts [insert date] and ends [insert date].
Join your fellow employees in the Mt. Everest Challenge starting
on [insert date here] and climb to the highest summit in the world!
Challenge rules:
●● Simply record your activity and consumption of water, fruit,
and vegetables on the attached weekly tracking sheet.
This five-week challenge will get you moving as you track
your physical and nutritional activity in an effort to ascend the
summit of Mt. Everest. Track how much you take the stairs
and increase your consumption of veggies to reach the top. For
more information, please see the Mt. Everest Expedition Launch
newsletter and tracking template attached. Weekly tracking sheets
can be turned in [insert name/location here].
To register, bring $5 (cash or check) to [location] during any of the
following times: [insert dates/times here].
●●
Completed tracking sheets must include Name, Week #, and
Total Weekly Feet Climbed.
●●
Record your weekly totals.
●●
Submit your completed tracking sheet each Monday
(by 5:00 p.m.) to [insert contact name/location].
●●
Read the weekly tips (attached) for Everest facts, health tips
and more.
Weight, waist and hip measurements are optional and can be
taken before and after the climb, for a chance to win monetary
prizes!
Do you know which activity is so important you should devote
one-third of your time to doing it? Find out by reading the attached
newsletter Week 1- Base Camp.
All participants receive a prize just for signing up and a chance to
win money at the end of the challenge!
To earn feet (and “climb to the top of Mt. Everest”):
●● Each flight of stairs (16-18 steps up) earns you 10 feet ●●
Each serving of fruit or vegetable (about ½ cup) earns you
25 feet ●●
Every 32 ounces of water consumed earns you 25 feet ●●
Every 15 minutes of aerobic exercise or strength training
earns you 25 feet ●●
Every mile of running, walking or elliptical earns you 100 feet ●●
Every 1 mile of cycling earns you 20 feet Ways to win money:
●● Fastest to the summit (11,335 feet from base camp)
●●
Biggest loser (lost highest percentage of body weight)
●●
Skinniest climber (lost most inches from waist and hips)
●●
Apa Sherpa Endurance Award (recorded the most physical
activity)
●●
Hillary/Norgay Award (random drawing of all participants)
To help:
●● There are motivational posters in the [insert locations]
The goal of this challenge is to help you improve your health.
Please remember that to maintain healthy weight loss, you should
lose up to 2 pounds per week. The real secret to long term weight
loss is to forget about instant results and settle in for long term
lifestyle change.
So far [insert number] employees have signed up and there will be
five [insert dollar amount] (or more) awards.
For more information, please see the attached Mt. Everest
Expedition Launch newsletter, weekly tracking template, and
Week 1- Base Camp newsletter.
Email #2 – Week 2
Email #3 – Week 3
(attach Week 2 - Camp I newsletter)
(attach Week 3 - Camp II newsletter)
Week 2 of the Mt. Everest Challenge is here!
Are you fueling your body with nutritious foods?
Read the attached Week 2- Camp I newsletter to find out what to
eat, so you’ll have more energy to reach the summit of Mt. Everest!
Week 3 of the Mt. Everest Challenge is here!
Want to learn ways to save some calories which could help you
with weight loss? Read the attached Week 3- Camp II newsletter
today, during your climb to the summit of Mt. Everest!
Remember to submit your completed tracking sheet each Monday
(by 5:00 p.m.) in [location]. Completed tracking sheets must
include Name, Week #, and Total Weekly Feet Climbed.
Remember to submit your completed tracking sheet each Monday
(by 5:00 p.m.) in [location]. Completed tracking sheets must
include Name, Week #, and Total Weekly Feet Climbed.
To earn feet (and “climb to the top of Mt. Everest”):
●● Each flight of stairs (16-18 steps up) earns you 10 feet Ways to win:
●● Fastest to the summit (11,335 feet from base camp)
●●
Each serving of fruit or vegetable (about ½ cup) earns you
25 feet ●●
Biggest loser (lost highest percentage of body weight)
●●
Skinniest climber (lost most inches from waist and hip)
●●
Every 32 ounces of water consumed earns you 25 feet ●●
●●
Every 15 minutes of aerobic exercise (swimming, shoveling
snow, brisk walking, etc.) or strength training earns you
25 feet Apa Sherpa Endurance Award (recorded the most physical
activity in 5 weeks)
●●
Hillary/Norgay Award (random drawing of all participants)
●●
Every mile of running, walking or elliptical earns you 100 feet ●●
Every 1 mile of cycling earns you 20 feet [insert #] employees have signed up and there will be five ways to
win $[insert monetary amount]!
Ways to win:
●● Fastest to the summit (11,335 feet from base camp)
●●
Biggest loser (lost highest percentage of body weight)
●●
Skinniest climber (lost most inches from waist and hip)
●●
Apa Sherpa Endurance Award (recorded the most physical
activity in 5 weeks)
●●
Hillary/Norgay Award (random drawing of all participants)
The goal of this challenge is to help you improve your health.
Please remember that to maintain healthy weight loss, you should
lose up to 2 pounds per week. The real secret to long term weight
loss is to forget about instant results and settle in for long term
lifestyle change.
Thanks for your participation in the Mt. Everest Challenge!
The goal of this challenge is to help you improve your health.
Please remember that to maintain healthy weight loss, you should
lose up to 2 pounds per week. The real secret to long term weight
loss is to forget about instant results and settle in for long term
lifestyle change.
Thanks for your participation in the Mt. Everest Challenge!
Email #4 – Week 4
Email #5 – Week 5
(attach Week 4 - Camp III newsletter)
(attach Week 5 - Camp IV newsletter)
Week 4 of the Mt. Everest Challenge is here!
The Final Week of the Mt. Everest Challenge is here!
Did you know that exercise is the most effective way to reduce
stress? Read the attached Week 4- Camp III newsletter to learn
about helpful ways to manage stress.
Behavior change is more likely to stick when it is self-motivated
and rooted in positive thinking. While you stand atop the 29,035foot summit, focus on the future. The last four weeks have been
an exhilarating health journey, but don’t stop here — stay focused,
and use what you have learned to create a healthy plan that will
last a lifetime. Read the Week 5- Camp IV newsletter to learn
about making a plan that will last, ways to find support, and more.
Keep trekking and tracking…there are only 2 weeks left!
Ways to win:
●●
Fastest to the summit (11,335 feet from base camp)
●●
Biggest loser (lost highest percentage of body weight)
●●
Skinniest climber (lost most inches from waist and hip)
●●
Apa Sherpa Endurance Award (recorded the most physical
activity in 5 weeks)
●●
Hillary/Norgay Award (random drawing of all participants)
Keep trekking and tracking, and challenge yourself to try
something new!
Ways to win:
●● Fastest to the summit (11,335 feet from base camp)
Remember to submit your completed tracking sheet each Monday
(by 5:00 p.m.) in [location]. Completed tracking sheets must
include Name, Week #, and Total Weekly Feet Climbed.
The goal of this challenge is to help you improve your health.
Please remember that to maintain healthy weight loss, you should
lose up to 2 pounds per week. The real secret to long term weight
loss is to forget about instant results and settle in for long term
lifestyle change.
●●
Biggest loser (lost highest percentage of body weight)
●●
Skinniest climber (lost most inches from waist and hip)
●●
Apa Sherpa Endurance Award (recorded the most physical
activity in 5 weeks)
●●
Hillary/Norgay Award (random drawing of all participants)
Remember to submit your completed tracking sheet each Monday
(by 5:00 p.m.) in [location]. Completed tracking sheets must
include Name, Week #, and Total Weekly Feet Climbed.
The goal of this challenge is to help you improve your health.
Please remember that to maintain healthy weight loss, you should
lose up to 2 pounds per week. The real secret to long term weight
loss is to forget about instant results and settle in for long term
lifestyle change.
Thanks for participating in the Mt. Everest Challenge!
Thanks for participating in the Mt. Everest Challenge!
You did it! You completed the Mt. Everest Challenge!
Don’t stop now. Keep incorporating the healthy habits you have
gotten used to over the past 5 weeks.
●●
Mark your calendar! Final Measurements will be taken in the
[location/date/time].
●●
Please stop by to have your weight, waist, and hips measured
(optional).
●●
Please take this QUICK Survey:
http://www.surveymonkey.com
Winners will be announced the end of next week.
Resources
The WellConnected wellness tool on the Blue Cross of
Idaho website, bcidaho.com, is a great resource. It contains
information on fitness, nutrition, weight loss and stress.
Log on today to learn more.
Ways to win:
●● Fastest to the summit (11,335 feet from base camp)
●●
Biggest loser (lost highest percentage of body weight)
●●
Skinniest climber (lost most inches from waist and hip)
●●
Apa Sherpa Endurance Award (recorded the most physical
activity in 5 weeks)
●●
Hillary/Norgay Award (random drawing of all participants)
Remember to submit your completed week 5 tracking sheet
Monday (by 5:00 p.m.) in [location].
Thanks for participating in the Mt. Everest Challenge!
A healthier you starts here
©2013 Blue Cross of Idaho is an Independent Licensee of the Blue Cross and Blue Shield Association