TIMELINE

GOALS - Gain awareness of your daily physical activity

- Move more and increase your physical activity to improve your overall health

- By the end of the 6 Week Challenge, regularly move 11,500-12,000 moves per day.

REWARDS Mission 1 Reward All Participants who achieve the first Challenge goal are entered into a raffle to win (REWARD). Mission 2 Reward All Participants who achieve the second Challenge goal are entered into a raffle to win (REWARD). Mission 3 Reward All Participants who achieve the third Challenge goal are entered into a raffle to win (REWARD). Top Group At the end of the 6 week challenge, the team with the highest average miles will win (REWARD)… and bragging rights of course.

MISSION 1

WEEKS 1-2

MISSION 2

WEEKS 3-4

MISSION 3

WEEKS 5-6

2 WEEK GOAL 50 miles 60 miles 70 miles

WEEKLY GOAL 25 miles/week 30 miles/week 35 miles/week

DAILY GOAL 8,300-8,800 moves/day 9,800-10,300 moves/day 11,500-12,000 moves/day

MINDSET Get Moving Ramp it up Challenge yourself and

During the Challenge you should:

Wear your Movband All day long, wear your Movband to

track your daily moves and miles (except when in the shower or

swimming pool - it is NOT waterproof!).

Get moving! Walk at lunch, use the elliptical after work, go for a

weekend hike, and get real-time feedback about your daily physical

activity with your Movband.

Log in to the Online Activity Dashboard Sync your Movband and visit

our Online Activity Dashboard to track your progress toward your

movement goals.

Fill out your daily Health Log In the Online Activity Dashboard, keep

track of your health and how you’re feeling with our Health Log.

Questions? Need support? Contact your challenge coordinator or email info@movable.com

T H E C H A L L E N G E

S i g n U p S h e e t

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D o n ’ t F o r g e t

Date—Date

Don’t Forget The Step It Up in 2015 Challenge begins on Monday, _________.

Prizes Mission 1 Reward All Participants who achieve the first Challenge goal are entered into a raffle to win (REWARD). Mission 2 Reward All Participants who achieve the second Challenge goal are entered into a raffle to win (REWARD). Mission 3 Reward All Participants who achieve the third Challenge goal are entered into a raffle to win (REWARD). Top Group At the end of the 6 week challenge, the team with the highest average miles will win (REWARD)… and bragging rights of course.

Be Sure To - Charge your MOVbands prior to _____________.

- Sync you MOVband every Monday

The Top team will win

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SO GET Moving!

W e l c o m e t o t h e

C h a l l e n g e

Date—Date

Okay, the hardest part is over—You’ve decided to participate in the Step It Up in 2015 Movable challenge.

Now it’s time to buckle down and get to business! Here are some general guidelines that will help get you started off

on the right foot:

Always wear you MOVband! Seems simple enough as long as you remember to put on your band every morning.

Remember: every MOV counts!

MOVbands should be worn on your wrist (i.e. not your pocket, your bike pedal, your child’s wrist, your dog’s

collar, etc.) MOVs and honesty matter—so NO SHENANIGANS.

Not all MOVs are created equal. Mileage is calculated by several factors including the intensity of MOVs.

Therefore, MOVs do not always have a linear relationship to miles.* The mileage and MOVs are generated based

on the demographics entered upon registration. For example, if two people go for a walk together - one is 6'0"

and the other is 5'4" - their MOVs will calculate differently because their stride lengths are different.

*We are tracking and challenging in terms of miles; thus, you will want to focus on the miles you are

accumulating.

If you only want to see your MOVs and miles since the beginning of the challenge simply use the “Customize

your view” drop down. Click “Custom Range” and select the dates you wish to view.

A good personal goal is 11,500 MOVs per day. Is this too easy or too hard? The best goals are tailored to your

abilities! Set yourself up for success by setting realistic goals.

MOVbands are NOT waterproof! So please do not wear them in showers or swimming pools. If you are an avid

swimmer you may want to purchase a waterproof armband pouch to put your MOVband in and continue to

track via MOVband SYNC.

HAVE FUN! The best way to keep yourself motivated to MOV is by having fun. Biking, walking, skipping, running,

jumping —find whatever it is that you like to do and stick with it!

*If you have any questions about your MOVband email info@movable.com

G e t M o v i n g

W e e k s 1 - 2

These first two weeks maybe the hardest weeks of the challenge for you. You will have a million excuses why you

don’t need to wake up early to go for a walk or why sitting in front of the TV after work is okay. It won’t be easy to

get yourself up and moving everyday, but it will be immensely worth it! During the first two weeks of the Step it Up

in 2015 Challenge we want to motivate you to GET MOVING! Whether that’s a walk, jumping rope, or tag with your

children is up to you. Here are some active ideas to help you get started:

Get a workout buddy: Accountability can be half the

challenge. If you have a tendency to make excuses or skip

workouts, ask a neighbor, friend, or family member to keep

you accountable. Better yet—ask them to make the

commitment with you!

Get your chores done: Do you have hundreds of items on

your to-do list? Let’s be honest—we all do! Don’t worry,

you can check items off your list and get moving all at the

same time. For example, choose to push mow the lawn,

vacuum the entire house, or wash the car by hand. Now

that’s some serious multi-tasking!

Do what you love: Do you just hate running? Then don’t

do it! That’s right. You will have more success if you choose

to get active through a means you actually enjoy! So

whether that’s jumping, skipping, jogging, or walking—do

what you enjoy and challenge yourself with it!

Keep your eye on the prize: There is nothing wrong with a

little competition. Of course there will be prizes involved for

the Step It Up in 2015 Challenge, but what is the ultimate

prize? Ponder about what your real goal is and let that motivate

you! For example, be more aware of your physical activity or to

stay healthy to decrease your chance of health problems.

R a m p i t U p

W e e k s 3 - 4

Alright, you are two full weeks into the challenge. Don’t forget to take a moment to celebrate that. You have made

the commitment to get moving and you’ve stuck with it for two whole weeks—yay you! Now it’s time to RAMP IT

UP! Have you been exercising for 30 minutes a day? Make it 40 minutes. Have you been doing 50 jumping jacks? Do

70. The point of these next two weeks is to push yourself. Exercise more, sweat more, and move more than you were

before. Take your fitness and health to the next level because you are worth it. You are worth the hard work and

dedication. You are worth the time and commitment. You are worth the sweat and the pain. So go ahead and RAMP

IT UP these next two weeks! Check out these 5 benefits of physical activity and let them motivate you.

Exercise Combats Health

Conditions and Disease

Regular physical activity can help you

prevent or manage a wide range of

health problems and concerns, including

stroke, metabolic syndrome, type 2

diabetes, depression, certain types of

cancer, arthritis and falls.

Exercise Improves Your Mood

Physical activity stimulates various brain

chemicals that may leave you feeling

happier and more relaxed. You may also

feel better about your appearance and

yourself when you exercise regularly,

which can boost your confidence and

improve your self-esteem.

Exercise Boosts Your Energy

Exercise and physical activity deliver

oxygen and nutrients to your tissues and

help your cardiovascular system work

more efficiently. And when your heart

and lungs work more efficiently, you

have more energy to go about your daily

chores.

Exercise Promotes Better Sleep

Struggling to fall asleep or to stay

asleep? Regular physical activity can help

you fall asleep faster and deepen your

sleep. Just don't exercise too close to

bedtime, or you may be too energized to

fall asleep.

Exercise Can be Fun

Exercise and physical activity can be a

fun way to spend some time. It gives you

a chance to unwind, enjoy the outdoors

or simply engage in activities that make

you happy. Physical activity can also help

you connect with family or friends in a

fun social setting. So, take a dance class,

hit the hiking trails or join a soccer team.

Find a physical activity you enjoy, and

just do it. If you get bored, try something

new.

Keep Moving!

Excerpts from: www.mayoclinic.org/

M a k e i t a H a b i t

W e e k s 5 - 6

Living a healthy life is more than just following the latest dieting craze, a New Year’s resolution, or the latest workout

methods; it is about a lifestyle. During these last two weeks of the Step It Up in 2015 Challenge we want you to make

moving a habit. Some have said that it takes 21 days to form a new habit. Lucky for you, you’ve already been at this

for at least 28 days! Here are some tips on how to keep moving for the long run:

1. Do a variety of activity: Don’t let yourself get burnt out and bored with the some old workout routine day

after day. Instead, mix it up! Try new activities like tennis, running a 5k, or rock climbing.

2. Commit to another person: We can’t stress enough that the buddy system is key to your success. Ask your

neighbor to walk with you, start a blog about your journey, or have a family member call and ask about your

progress. There is power in numbers!

3. Make exercise a priority: That means bumping your workout to the top of the list. It is no longer an item that

should get done but must get done. Remember: you are worth it!

4. Commit to a time: This goes hand in hand with number 3. Make sure that you are setting aside a specific time

each day that is dedicated to your fitness routine. If you do it the same time everyday it is more likely to become

habit.

5. Wear your Movband: These days there is no need to tie a string on your finger to remember. Just wear your

moveband! Each time you look down will be a visual reminder that you need to keep moving.

6. Exercise when you’re too tired: Some days you will just want to skip. You would rather sleep or just chill in

your pajamas. Push through and work out regardless of your mood. We promise you will be happy you did!

“I’m really disappointed I decided to eat

healthy and work out today”

- Said no one, ever

For more info: www.webmd.com/women/features/exercise-habits