Healthy Lifestyles Reward Booklet

Healthy Lifestyles Rewards 2013

Your health! Your rewards!

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Healthy Lifestyles Rewards Your health! Your rewards! “Saskatchewan WCB is committed to being an employer of choice. The organization received the Youth Friendly Workplace designation and was identified as a Top 10 Employer in the province.�

WCB is committed to employee well-being. We have delivered many initiatives including employee lunch & learns, the fitness equipment purchase plan, on-site fitness classes and now the Healthy Lifestyles Rewards program.

The Healthy Lifestyles Rewards program has been designed to recognize those WCB employees who are currently making healthy lifestyle choices and to motivate WCB employees to change current behaviors and habits and make healthier lifestyle choices by: 1. using a points-based system, rewarding employees for participating in activities that promote health and well-being while providing opportunities to achieve personal goals; 2. providing tools and resources needed to establish S.M.A.R.T goals, overcome obstacles and maintain the motivation required to reach their goals.

Who can participate?

All permanent and temporary WCB employees are eligible to participate in the program. Consultants and outside contractors are excluded from this program.

How to Participate

Preliminary Round Present behaviors vs. optimal health and well-being

Step 1 

Read this booklet and establish goals through completing the Goal setting Worksheets found in this booklet. Please be sure to complete a separate worksheet for each goal. You may write all three goals at the start of the program or write one or two goals at a time…it’s up to you!

Note: You are not required to send your goal statements or completed worksheets to Human Resources. Be sure to revisit your worksheets regularly to keep you on track!

Step 2 

Complete the electronic Healthy Lifestyles Commitment Form found in Lotus Notes, HR Change Forms.

Your completed commitment form must be submitted electronically within 2 weeks of “Your Program Start Date”. Points can be earned from Your Program Start Date onward.

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Medal Round Go for bronze, silver and gold!

There are three levels of reward: Bronze, Silver and Gold.

Your first submission will earn you Bronze, your second submission will earn you Silver and your final submission will earn you Gold, providing you have met the qualifying number of points in each level.

Step 3 

Log your activities. Record your daily achievements on the calendar included in this booklet.

Step 4 

When you reach a reward level, complete the appropriate electronic HR Change Form found in Lotus Notes. You must reach Bronze before Silver, and Silver before Gold.

Claim forms must be submitted electronically within 2 weeks of reaching each level; i.e., if you reach Bronze on April 22nd, your claim form is to be submitted by May 6th. You must reach your last achievable level and submit your final claim form by close of business on December 6, 2013.

Step 5 

Once your claim form is processed, you will receive the Reward on your next pay cheque.

Note: Rewards are considered taxable income. The value of your rewards earned will be added to your employment income on your T4 slip in Box 14, “Employment Income” and in the “Other information” area under code 40.

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Point Calculation

Points are cumulative and continue to accrue from your “Your Program Start Date” through to December 6, 2013. After reaching each reward level, you will continue to collect points and add them to your previous point amount – points will not be deducted at anytime throughout the program year.

You can earn a maximum of 3 points per day to a total of 21 points per week. To achieve a balanced lifestyle, aim to earn 1 point per day from each facet of the program.

Fitness / Exercise Nutrition / Lifestyle Management Spirit (Mind / Soul / Social responsibility)

The following are some examples of activities that can earn you points.

These examples are not exclusive – use them as a guideline to help inspire you.

For further inspiration, go to myWCB (Water Cooler or Healthy Lifestyles page) often where you’ll find information on Healthy Lifestyles opportunities in your community.

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Fitness / Exercise 1 point per activity / event 

30 minutes of exercise per day (or 10 min. x 3) i.e. walking, gardening, swimming, etc.

Nutrition / Lifestyle Management 1 point per activity / event       

Maintain ideal weight, blood pressure or blood sugar level Eat balanced meals (Canada Food Guide) Regular medical / dental checkups Self exams Ergonomic assessment 7 – 9 hours of sleep (getting a full night’s sleep) Quit smoking

Spirit (Mind / Soul / Social Responsibility) 1 point per activity / event        

Relax, yoga, meditation, worship Give blood Volunteer Bike or take public transit / car pool - do something for the environment Report a safety hazard (at and away from work) Be socially involved Take a music lesson, learn to sew, participate in your hobby Laugh, have fun!

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Healthy Lifestyles Rewards As you earn points and ultimately take steps towards achieving your goals, collect bronze, silver and gold Rewards.

You can earn up to $175 in Rewards throughout the program year. The program consists of 3 reward levels: bronze, silver and gold.

You can earn a maximum of 3 points per day to a total of 21 points per week.

Bronze – 315 points = $25 Reward 15 weeks x 21 points per week = 315 points You could reach Bronze on April 22nd (if you began January 7, 2013)

(i.e. January 7 to April 22nd: 21 points x 15 weeks = 315 points)

Silver – 630 points = $50 Reward 30 weeks x 21 points per week = 630 points You could reach Silver on August 5th (if you began on January 7, 2013)

(i.e. January 7 – August 5th: 21 points x 30 weeks = 630 points)

Gold – 945 points = $100 Reward 45 weeks x 21 points per week = 945 points You could reach Gold on November 18th (if you began January 7, 2013)

(i.e. January 7 – November 18: 21 points x 45 weeks = 945 points)

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Goal Setting Goal setting is a powerful tool.

Goal setting can help shape and improve all areas of your life: family, relationships, personal growth and development, spirituality, community, health, fitness, nutrition, home and garden, travel, holidays and hobbies.

By setting goals, you can:  Discover what you really want  Determine how to get to what you want  Increase your motivation to achieve  Overcome the obstacles that may be keeping you from changing your current behaviors and habits  Increase your pride and satisfaction in your achievements  Improve your performance  Reduce stress and anxiety

In order to be effective, goals should be S.M.A.R.T S – specific M – measurable A – attainable R – realistic T – timely 

All goals must be specific and measurable.

What are you going to do? Use action words such as direct, organize, coordinate, lead, develop, plan, build, etc.

How are you going to do it?

Ensure your goal states a specific target that can be measured so you will know when you have reached your goal. Be specific!

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All goals must be attainable and realistic.

Once you identify what you want, you can begin to figure out ways you can achieve your goals. You must develop the attitudes, abilities and skills needed to make them come true. You have to believe that it is possible for you to achieve your goal or you will not be motivated to try. If you choose a goal that is too large, or even impossible (no one can lose 50 pounds in a weekend), it is easy to get discouraged when you can’t reach your goal. You can set lots of small (shortterm) goals to help you achieve a larger (long-term) goal. For example, losing 1 pound a week is realistic. If you maintain that goal, you will have lost 50 pounds in a year – and that is an impressive achievement!

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Must all goals have deadlines?

Set a timeframe for the goal. Putting an end point on your goal gives you a clear target to work towards. If you don’t set a time, the commitment is too vague. Without a time limit, there’s no urgency to start taking action now. Once you reach your goal, you may want to re-write it as an ongoing goal.

When setting goals, wording is everything. A goal should sound positive. For example: “I have to try to exercise more because the doctor said otherwise I’ll have a heart attack” isn’t the best way to phrase things.

Using “try” immediately suggests the possibility of failure. “Exercise is somewhat of a vague goal, and doing it because someone else thinks you should, will force the choice on you. The goal is an admirable one, but the statement is not positive, complete or focused.

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Here’s a possible alternative: “I’m going to become more active.”

Specific: Walk 30 minutes, 7 days a week.

Measurable: Time myself when I go walking. Keep a log.

Attainable: Buy new walking shoes. Ask a friend to walk with me.

Realistic: Walk every day beginning with 10-15 minutes. Do my walk before I start my busy day.

Timely: Reach 30 minutes per session by 4 weeks.

Here are a few other examples of how to use the SMART approach: “I will reach a healthy weight.”

Specific: Lose 15 pounds.

Measurable: Weigh myself once a week. Measure my waist circumference every 2 weeks.

Attainable: Change the amount and type of foods I eat. Complete a minimum of 30 minutes of physical activity each day.

Realistic: Lose 1 -2 lbs each week.

Timely: Lose 15 pounds over the next 12 weeks.

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“I am going to read more.”

Specific: Read 3 novels of 100 pages or more.

Measurable: Read 1 novel per month.

Attainable: Get a library card. Make a list of books I’m interested in reading.

Buy or borrow books.

Realistic: Read for 30 minutes every night before going to bed.

Timely: Read 3 novels before Christmas.

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Tips to Keep You on Track 

The more fully you understand why you want something, the more motivated you will be to keep working at it. Be sure to perform an honest evaluation of how you want to change your life and why. For assistance, complete the Goal setting worksheets included in this booklet.

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Be sure you’ve listed all the relevant obstacles and the tasks needed to overcome them.

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Set reasonable goals for yourself and try not to get overwhelmed. If you establish a large, long-term goal, break the goal down into small steps.

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Place reminders in your daybook to keep yourself on track.

Schedule activities that will help you achieve your goal.

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If you stray away from your commitment, don’t get discouraged.

Simply pick up and start again.



Set goals you want to achieve and not just to impress someone else.

It can be extremely difficult to do something when you sense you are being forced into it.



Use your resources listed on your completed Goal Setting Worksheet(s).

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Goal Setting Worksheet – Goal #1 Before attempting to write your goal, ask yourself the following questions: 1. What is something I want to accomplish, or change about my lifestyle? Why?

2. Have I tried to do this, or make this change before? What worked? What didn’t? Why?

3. What knowledge/information do I need to achieve this goal?

4. What are the things that could possibly prevent me from achieving this goal (i.e. lack of time, support, money, motivation, etc.)?

5. What actions could I take to overcome the roadblocks mentioned above (i.e. what can I sacrifice to gain time, support, money, motivation, etc.)?

6. Who can help me? (Family, friends, a trainer, etc.)?

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Goal Setting – Goal #1 In terms of a healthy and balanced lifestyle, what would be ideal for me?

Goal #1 Specific:

Measurable:

Attainable:

Realistic:

Timely:

Progress notes:

Bronze is within reach!

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Goal Setting Worksheet – Goal #2 Before attempting to write your goal, ask yourself the following questions: 1. What is something I want to accomplish, or change about my lifestyle? Why?

2. Have I tried to make this change before? What worked? What didn’t? Why?

3. What knowledge/information do I need to achieve this goal?

4. What are the things that could possibly prevent me from achieving this goal (i.e. lack of time, support, money, motivation, etc.)?

5. What actions could I take to overcome the roadblocks mentioned above (i.e. what can I sacrifice to gain time, support, money, motivation, etc.)?

6. Who can help me? (Family, friends, a trainer, etc.)?

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Goal Setting – Goal #2 In terms of a healthy and balanced lifestyle, what would be ideal for me?

Goal #2 Specific:

Measurable:

Attainable:

Realistic:

Timely:

Progress notes:

Goals minus doubts equals Silver!

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Goal Setting Worksheet – Goal #3 Before attempting to write your goal, ask yourself the following questions: 1. What is something I want to accomplish or, to change about my lifestyle? Why?

2. Have I tried to do this or, make this change before? What worked? What didn’t? Why?

3. What knowledge/information do I need to achieve this goal?

4. What are the things that could possibly prevent me from achieving this goal (i.e. lack of time, support, money, motivation, etc.)?

5. What actions could I take to overcome the roadblocks mentioned above (i.e. what can I sacrifice to gain time, support, money, motivation, etc.)?

6. Who can help me? (Family, friends, a trainer, etc.)?

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Goal Setting – Goal #3 In terms of a healthy and balanced lifestyle, what would be ideal for me?

Goal #3 Specific:

Measurable:

Attainable:

Realistic:

Timely:

Progress notes:

Go for GOLD!

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January 2013 Sun

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Record your points to earn rewards. Maximum 3 points per day = 21 points per week. Aim to earn 1 point per day from each category.

Total points this month:

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February 2013 Sun

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Record your points to earn rewards. Maximum 3 points per day = 21 points per week. Aim to earn 1 point per day from each category.

Total points this month:

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Total points last month:

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Total points to date:

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March 2013 Sun

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Record your points to earn rewards. Maximum 3 points per day = 21 points per week. Aim to earn 1 point per day from each category.

Total points this month:

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Total points to date:

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April 2013 Sun

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Record your points to earn rewards. Maximum 3 points per day = 21 points per week. Aim to earn 1 point per day from each category.

Total points this month:

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Total points to date:

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May 2013 Sun

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Record your points to earn rewards. Maximum 3 points per day = 21 points per week. Aim to earn 1 point per day from each category.

Total points this month:

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Total points to date:

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June 2013 Sun

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Record your points to earn rewards. Maximum 3 points per day = 21 points per week. Aim to earn 1 point per day from each category.

Total points this month:

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Total points last month:

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Total points to date:

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July 2013 Sun

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Record your points to earn rewards. Maximum 3 points per day = 21 points per week. Aim to earn 1 point per day from each category.

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Total points to date:

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August 2013 Sun

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Record your points to earn rewards. Maximum 3 points per day = 21 points per week. Aim to earn 1 point per day from each category.

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Total points to date:

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September 2013 Sun

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Record your points to earn rewards. Maximum 3 points per day = 21 points per week. Aim to earn 1 point per day from each category.

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Total points to date:

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October 2013 Sun

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Record your points to earn rewards. Maximum 3 points per day = 21 points per week. Aim to earn 1 point per day from each category.

Total points this month:

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Total points to date:

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November 2013 Sun

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Record your points to earn rewards. Maximum 3 points per day = 21 points per week. Aim to earn 1 point per day from each category.

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Total points to date:

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Record your points to earn rewards. Maximum 3 points per day = 21 points per week. Aim to earn 1 point per day from each category.

Total points this month:

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Note: You must reach your last achievable level and submit your final claim by close of business on December 6, 2013.

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When you achieve a goal Congratulate yourself!

The achievement of any goal, large or small, is a noteworthy accomplishment. Share the news with your family and friends, especially those who have supported your efforts.

When you reach a reward level Claim your reward After reaching each reward level, complete the appropriate electronic HR Change Form found in Lotus Notes.

Claim forms must be submitted electronically within 2 weeks of reaching each level (i.e. if you reach Bronze on April 22nd, your claim is to be submitted electronically by May 6th.

Remember, points are cumulative and continue to accrue from your “Your Program Start Date” through to December 6, 2013.

After reaching each reward level, you will continue to collect points and add them to your previous point amount – points will not be deducted at anytime throughout the program year.

There are three levels of Reward: Bronze, Silver and Gold.

Your first submission will earn you Bronze, your second submission will earn you Silver and your final submission will earn you Gold, providing you have met the qualifying number of points in each level.

For example, if you save all your points until December and submit 945 points on December 6th, that will be considered your first submission and you will earn the Bronze reward.

You will want to submit your points at each reward level.

You can earn a maximum of 3 points per day equaling 21 points per week. To achieve a balanced lifestyle, aim to earn 1 point per day from each facet of the Healthy Lifestyles Rewards program.

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Each and every one of us dreams of happiness and good health, but these dreams remain only in the mind unless they are acted upon to become real achievements. Goal setting provides us with the power to turn our dreams into reality.

Whether this is your first experience with setting goals or you’ve been setting them all of your life, the Healthy Lifestyles Rewards program will provide you with helpful suggestions and inspiration to help you achieve GOLD.

WCB Healthy Lifestyles is committed to this initiative. Healthy lifestyle opportunities at Saskatchewan Workers' Compensation Board demonstrates our goal of providing employees with a wide variety of high-quality programs, resources and services to support good health and well-being.

WCB Healthy Lifestyles would be happy to hear from employees regarding programs, resources and services they would like to see organized at the workplace to encourage healthy habits.

If you have any comments and/or suggestions, please forward your ideas to the Healthy Lifestyles Committee at lifestyles@wcbsask.com

Thank you for your participation,

WCB Healthy Lifestyles Committee

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References and Helpful Links

WorkSafe BC

myGoals.com. (2006). Goal Setting Tips. www.mygoals.com/helpGoalsettingTips.html

www.mayoclinic.com

www.medicaledge.org

www.weightwatchers.com

www.health.gov.sk.ca

www.cdc.gov/aging

www.hc-sc.gc.ca

www.saskatchewaninmotion.ca

http://www.greatwestlife.com/001/Home/index.htm

http://www.heartandstroke.sk.ca/site

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Notes:

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