Team
Lean
2017
VALDOSTA-LOWNDES COUNTY FAMILY YMCA
team lean TEAM LEAN team lean TEAM LEAN
TEAM LEAN team lean TEAM LEAN team lean
team lean TEAM LEAN team lean TEAM LEAN
TEAM LEAN team lean TEAM LEAN team lean
team lean TEAM LEAN team lean TEAM LEAN
TEAM LEAN team lean TEAM LEAN team lean
team lean TEAM LEAN team lean TEAM LEAN
TEAM LEAN team lean TEAM LEAN team lean
team lean TEAM LEAN team lean TEAM LEAN
TEAM LEAN team lean TEAM LEAN team lean
team lean TEAM LEAN team lean TEAM LEAN
TEAM LEAN team lean TEAM LEAN team lean
team lean TEAM LEAN team lean TEAM LEAN
TEAM LEAN team lean TEAM LEAN team lean
team lean TEAM LEAN team lean TEAM LEAN
TEAM LEAN team lean TEAM LEAN team lean
team lean TEAM LEAN team lean TEAM LEAN
TEAM LEAN team
lean
THANK YOU
TO OUR TEAM
SPONSORS LEAN team lean
team lean TEAM LEAN team lean TEAM LEAN
TEAM LEAN team lean TEAM LEAN team lean
team lean
TEAM
LEAN
team
lean TEAM LEAN
Kick-Off,
Saturday,
January
7, 2017
TEAM LEAN
team Thursday,
lean TEAM
LEAN team lean
Final Weigh-In,
March 23
AwardTEAM
Celebration,
Thursday,
March
30 TEAM LEAN
team lean
LEAN
team
lean
2017
Lean
BMI (Body Mass Index)
Weight divided by Height
Optimal range: 18.5-24.9
Thursday, January 26
Thursday, February 2
Thursday, February 9
Thursday, February 16
Thursday, February 23
Thursday, March 2
Thursday, March 9
Thursday, March 16
Thursday, March 23
2
3
4
5
6
7
8
9
10
BODY FAT PERCENTAGE
Percentage of total body weight that is fat
Target BF% varies by age and gender
Example:
32 Year Old Female
32 Year Old Male
19.7 % Excellent
14.5% Excellent
22.7% Good
18.0% Good
BLOOD PRESSURE
Systolic - Maximum pressure on the arteries
Diastolic - Minimum pressure on the arteries
Normal Blood Pressure
Systolic below 120 and Diastolic below 80
Thursday, January 19
1
Body Fat
%
Thursday, January 12
Body Mass
Index
Initial
Blood
Pressure
Saturday, January 7
Pounds Lost
Total
Kick-off
Pounds Lost
This Week
Free Screenings offered January 7 & March 23
Date
Weight
Recorded by Participant
Use the table below to record your progress throughout the 10-week program.
Remember that a healthy rate of weight loss is approximately 1/2 - 2 pounds per week
Week #
Recorded by Team Lean Official
Team
VALDOSTA-LOWNDES COUNTY FAMILY YMCA
TEAM LEAN 2017
WEEKLY PROGRESS CHART
1
VALDOSTA YMCA TEAM LEAN 2017
What is
Team
Lean
2017
?
• Team Lean is a healthy 10-week community-wide wellness challenge hosted by the
Valdosta-Lowndes County Family YMCA.
• The event will begin on Saturday, January 7th, 2017 and will end on Thursday, March 23rd, 2017.
• Teams of 4 or 5 people and individuals compete to lose the highest percentage of weight during the
competition.
Cash prizes are given to the top teams and individuals at the end of 10 weeks. The more entrants, the
higher the cash prizes. (example: 250 participants = $500)
How Does
Team
Lean
2017
Work?
• Each participant must weigh-in on Thursday each of the 10 weeks.
• Pay $10.00 at each of the first five weigh-ins. Participants may pre-register or pay $50.00 up front at
registration. YOU MUST PAY AT ONE OF THE YMCA SITES. (Fees cannot be refunded after the first weigh-in.)
• For every pound gained, participants must pay $1.00 at that weigh-in.
• For every weigh-in missed, participants must pay $5.00 at that next weigh-in and emailed to participants.
• A weekly Leader Board is posted in the Y, on the Y’s Marquee, & on the Y Website and emailed to
participants.
• Cash prizes are distributed at the end of the competition to the top teams and individuals, male and
female.
Why has
Team
•
•
•
•
•
•
Lean
2017
been successful?
All weights are held confidential. (Not even shared with team members.)
Team effort motivates participants to stay focused on losing weight through diet and exercise.
Cash prizes motivate participants to remain competitive throughout the 10-week program.
Participants choose their own healthy diet and exercise program.
YMCA Fitness Staff provides one-on-one fitness coaching throughout the challenge.
The YMCA supports Team Leaners through free exercise classes, access to the facility, fitness coaching,
support and encouragement.
• Additionally, Nutritional Tips and Guidance are offered by SGMC and Physical Education is offered by VSU.
Who can join
Team
What are the
Team
Lean
2017
? (Team Lean Educational Classes Required)
• Anyone age 14 and up may participate.
• Team Lean Challenge cost is $50.00. Refunds are not given if you drop out or get voted off your team.
Lean
2017
rules?
• All participants must be at least 14 years of age by January 7, 2017.
• Participants between the ages of 14 and 17 must have a parental and physician release
form signed.
• Weigh-Ins will be held on Thursdays at:
– Valdosta YMCA –during business hours.
– Lake Park YMCA – during business hours.
• Makeup times or dates are not permitted for missed weigh-ins.
• Everyone must weigh-in weekly. A $5 penalty will be added for each missed weigh-in.
• Participants weigh-in each Thursday.
• Only participants will be weighed (no family members or friends).
• T-shirts and shorts are recommended for the initial weigh-in. Disrobing is not allowed
during weigh-ins.
• No supplements, hormones, over-the-counter or prescription drugs to enhance weight loss allowed.
• Shoes, belts, jackets, jewelry, and excessive clothing must be removed before entering initial weigh station.
For best results, wear the same items at every weigh-in: shorts, t-shirt, undergarments, etc.
2
• Healthy eating and exercise are encouraged.
• Drastic weight loss is discouraged.
• Participants must bring their Team Lean book each week to record weight. Weights will not be given out
any other time.
• Team members can only be voted off by their team members for failing to weigh-in or steadily gaining
weight. Only one team member may be voted off a team.
• If a team member is consistently weighing-in and losing at least a half of a pound of weight a week, they
are not subject to be voted off a team.
• The Valdosta YMCA reserves the right to make changes or clarifications to the rules at any time.
How will I know my standings?
• Team standings will be posted halfway through the challenge at the Valdosta and Lake Park YMCAs. The
top three teams each week will be displayed on the Valdosta YMCA marquee and website.
• Percentages will not be given out at any other time. (Please do not call for your percentage, as it will not
be given out.)
• Postings are subject to human error. We appreciate participant’s watchful eye in monitoring the results for
accuracy.
• Cumulative results will be announced during the closing celebration at the end of the 10 weeks.
How can I be disqualified?
•
•
•
•
•
•
•
Missing 3 weigh-ins
Missing the last weigh-in, unless prior approval from the Team Lean Coordinator is given
Pregnancy
Any surgery resulting in significant weight loss
Adding hidden weight on initial weigh-in (example – pennies in clothing, weights in pockets)
Unhealthy weight loss practices, if discovered.
Not come to at least one Health Talk and one Nutritional Talk.
What if team members are voted off or drop-out?
• Team members cannot be replaced.
• Team members may drop out by the 5th week without penalizing the rest of the team.
• After the 5th week, team members may drop-out and their weights will be calculated into the team’s total
weight, which may lower the team’s weight loss percentage.
• If you weigh-in at the 5th week weigh-in, your weight will be calculated into the team’s total weight for the
remainder of the competition.
• If a team loses more than one team member, the remainder of the team will be changed to the Individual
category and will no longer be eligible for team prizes. However, they will still be eligible for Individual prizes.
What are the benefits of
Team
Lean
2017
?
• Regular exercise and healthy nutrition lead to better health and well being.
• Team competition promotes camaraderie, encouragement, and motivation among team members and
others.
• It promotes healthy lifestyle choices to increase an individuals lifespan.
• Weight loss leads to more energy, increased productivity, and higher self-esteem.
Added Benefits:
• Free blood pressure, BMI and body fat measurements will be done at the beginning and ending of the
competition. Optional
• Before and after pictures. Optional
• The Valdosta-Lowndes County Family YMCA will waive the $50 Joiner’s Fee for each Team Lean participant
who wants to join during the Team Lean.
• Valdosta and Lake Park facilities and group fitness classes are included in your Team Lean registration.
• Lap Swimming is available during pool hours. Listed below.
Monday - Friday 6:30 am - 9:30am 4:00 pm - 7:30 pm
Monday/Wednesday/Friday 11:30 am - 1:00 pm
3
• Racquetball courts are available by appointment. Please call the front desk to book.
How do I register?
•
•
•
•
Earn bonus points for early registration. The earlier you register the more you earn.
Each participant will complete and sign a registration form no later than Thursday, January 12, 2017.
Participants age 14-17 must have parental and Physician releases.
If you are registering as a team, choose a unique team name and include the names of all five team
members as indicated on the registration form. Only team names will be used for promotion.
• Participants on the weekly payment plan must weigh-in at the Valdosta YMCA or the Lark Park YMCA.
• The YMCA will not assign you to a team. It is your responsibility to form your own team.
Nutritional and Exercise Classes
• SGMC will provide nutritional classes, held at the Valdosta YMCA on the dates below.
• VSU will provide exercise education classes, held at the Valdosta YMCA on the dates below.
• YMCA allows usage of both Valdosta and Lake Park facilities as well as group fitness classes are included in
your Team Lean registration.
• Classes are presented by SGMC and VSU staff and hosted by the Valdosta YMCA at no charges.
• All participants must attend at least 1 health talk and 1 nutritional talk to qualify for prizes.
Nutritional Classes
-Healthy Eating: Thursday, January 26 at 7:00 a.m.; Monday, January 30 at 6:00 p.m.
-Healthy Eating Update: Monday, February 13 at 7:00 a.m. and 6:00 p.m.
Health Classes
-Exercise Guidelines: Thursday, January 12 at 6:00 p.m.; Friday, January 13 at 7:00 a.m.
-Exercise Guidelines Update: Monday, February 27 at 7:00 a.m. and 6:00 p.m.
Group Fitness Classes (Monday, January 9 - Thursday, March 23)
-Team Lean Step Challenges: Mondays & Wednesdays at 5:00 a.m. in the Main Studio
-Team Lean Zumba: Tuesdays at 6:00 p.m. in the Gym
-Team Lean Boot Camp AM: Monday & Wednesday at 7:00 a.m. *Meet in front lobby*
-Team Lean Boot Camp PM: Monday - Thursday at 7:00 p.m. *Meet in front lobby*
**Bonus Point Challenges**
• Weekly challenges for extra bonus points.
• One Challenge Per Week = 10 Bonus Points
• Every bonus point = 0.25 lbs. to be subtracted at the Final Weigh-in.
Who can I contact with questions about?
Valdosta-Lowndes YMCA Cheryl Maddox (Sr. Program Director)
Jane Walsh (Fitness Director)
Rebecca Schulte (Lake Park/Fitness Manager)
Brandi Parks (Membership Director)
244-4646
244-4646
559-8886
244-4646
[email protected]
[email protected]
[email protected]
[email protected]
4
GET YOUR FREE BODY COMPOSITION ANALYSIS
TODAY!
FAT% - The percentage of total
body weight that is fat.
TANITA
BODY COMPOSITION
ANALYZER
IMPEDANCE - Impedance reflects
the body’s inherent resistance to an
electrical current. Muscle acts as a
conductor of the electrical current,
adipose tissue acts as a resistor.
TBF-300A
BODY TYPE
ATHLETIC
GENDER
FEMALE
AGE
FFM - Fat Free Mass is comprised
of muscle, bone, tissue, water, and
all other fat free mass in the body.
26
HEIGHT
175 cm
WEIGHT
72.4 kg
BMI
23.6
FAT%
BMR
TBW - Total Body Water is the
amount of water (expressed as lb,
kg, or st lb) retained in the body.
TBW is said to comprise between
50%-70% of total body weight.
Generally, men tend to have higher
water weight than women due to a
greater amount of muscle
20.4%
6494 kJ
1552 kcal
IMPEDANCE
474Ω
FAT MASS
14.8 kg
FFM
57.6 kg
TBW
42.2 kg
BMI - Body Mass Index is a height
to weight ratio, and is calculated by
the following formula:
Weight (kg)
Height (m2)
Desirable Range: 18.5-24.9
BMR - Basal Metabolic Rate
represents the total energy
expended by the body to maintain
normal functions at rest such as
respiration and circulation.
FAT MASS - Total weight of fat
mass (in kg, lb) in the body.
TARGET BF% IS: 18%
PREDICTED WEIGHT (PW) Calculated weight the given Target
BF%
FAT TO LOSE/GAIN - Calculated
fat mass to lost or gain to achieve
the Predicted Weight
Predicted weight:
70.2 kg
Predicted Fat Mass:
12.6 kg
FAT TO LOSE:
2.2 kg
Predicted Fat Mass: PFM
Calculated fat mass for the give
Target BF%.
Consult your physician before
beginning any weight management
program. Tanita is not responsible for
determining your target BF%
COMPARE TODAY’S RESULTS WITH YOUR FITNESS RESULTS NEXT MONTH!
Team
Lean
2017
Muscle weighs more than fat. Fat takes up more space
More muscle = More calories burned = Leaner, Toner You!
5
VALDOSTA-LOWNDES COUNTY FAMILY YMCA
Team
Lean
2017
TEAM LEAN 2017
REGISTRATION FORM
LAST NAME: ________________________________
FIRST NAME (Legal): _______________________
PREFERRED NAME: _________________________
GENDER:
LAST 4 DIGITS OF SSN: ______________________
DATE OF BIRTH: __________________________
MALE
FEMALE
ADDRESS: ______________________________________________________________________________
CITY: ____________________________
STATE: ___________
ZIP: ___________________
PHONE #: (DAY) __________________ (EVENING) __________________ (CELL) __________________
E-MAIL ADDRESS: ________________________________________________________________________
PHYSICIAN NAME: ______________________________________
CATEGORY:
INDIVIDUAL
TEAM
TEAM NAME: ___________________________________
T-SHIRT SIZE: _______________________
OTHER TEAM MEMBER NAMES:
(1) _________________________________
(2) _________________________________
(3) _________________________________
(4) _________________________________
I understand that I have to participate in ONE Education Exercise for Life class and
ONE Healthy Weight for Life class. Initial______
GENERAL RELEASE/WAIVER
I understand that prior to beginning any specific diet or exercise program that I should consult my physician. This program
is strictly to encourage a healthier lifestyle and is not promoting a particular diet or exercise program. In submitting my
entry, I for myself, my heirs, executors and administrators, waive and release any and all rights and claims for damages
I may have now or hereafter arising against the Valdosta-Lowndes County Family YMCA, and all sponsors and their
employees, officers, directors, principals, agents, representatives, successors, and assigns, including but not limited to
any and all claims of damages, injuries, demands, actions, whatsoever, however they may occur, arising as a result of my
participation directly or indirectly in said Team Lean 2017 program. Any disputes should be directed to the Team Lean
2017 administrator. I hereby grant full permission to any and all of the foregoing to use my name, my voice, and/or picture
in any broadcasts, telecasts, advertising, promotion, or other account of this event for any purposes whatsoever without
thought of remuneration. I understand that there are no refunds after the first weigh-in. If you are under 18 years of age,
parent’s signature and physician release form are required.
PARTICIPANT/PARENT SIGNATURE: ___________________________________ DATE: ________________
CHILD’S NAME IF PARENT IS SIGNING FOR CHILD: ____________________________________________