Participant Handbook: Round III March 16 – June 8, 2015
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Let’s Work Out! In 3 months you will be stronger, more energetic, and with an increased feeling of accomplishment. So, let’s chat about how you will get there. We have partnered with 5 amazing MINDBODY providers who will be leading and coaching you to reach your physical fitness goals. Rev SLO is a personalized fitness studio on the central coast. We pride ourselves on hard work and accountability. We strive to know our clients on a personal level. This helps us help them achieve their goals and stay on task with their fitness. As every individual is different we do not have cookie cutter workouts. Our classes are designed for every level with instructors capable of modifications. At Rev SLO we are passionate about what we do and take our jobs seriously. Fitness can be a very emotional journey of which we like to support our clients along with ease. The beauty of Rev SLO is that our class sizes stay small to ensure proper form and production. All of our trainers are well certified and work as a team. Our goal is to make every client’s experience enjoyable. We hope to see you in green! www.revslo.com
Gymnazo, located on California's Central Coast in San Luis Obispo, provides an innovative environment for all demographics in which to train for performance, conditioning, and rehabilitation. The program challenges the entire body in the authentic movement patterns that are required to live life more fully and engage in all sports at a higher level. All workout sessions involve 3 dimensional movement patterns in an encouraging and team-supported atmosphere. The overall objective of Gymnazo is to train and discipline the whole person in the gym so they will fully maximize their abilities outside of the gym. www.gymnazo.com
Welcome to Sleeping Tiger Fitness! We offer Kettlebells and Krav Maga in group or private sessions, as well as personal training to help you reach your fitness goals and physical potential! We’re proud to have the only StrongFirst Kettlebell certified instructors in San Luis Obispo and the only Krav Maga Global instructors on the central coast. www.sleepingtigerfitness.com
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“EVERYONE IS AN ATHLETE” Athlon was originally created to fulfill the need for an “elite” level fitness and sports performance facility for athletes in San Luis Obispo and its neighboring cities. A place where high level fitness and performance enthusiasts could trust that they we’re getting the most up to date, scientifically-proven training strategies. We have a team of exercise physiologists, physical therapists, nutritionists and athletic trainers to ensure the methods being researched and applied were high quality and multidisciplinary. Most people want to change their body, fitness and energy levels, health and vitality and overall wellbeing. The science and techniques behind athletic development CAN be applied to anyone at the right intensity level with the right coaching and they’ll see tremendous improvement in not only the way they perform but in the way they look and feel. www.athlonelite.com
Hamptons Gym Corp (HGC) is very proud to be able to host the Hamptons MINDBODY Evolve Challenge Participants. HGC was established in 1997 and has 3 locations to choose from in East Hampton, Sag Harbor Gym, and Southampton. MINDBODY is offering you a tremendous opportunity and we are thrilled to partner with you. We at HGC will strive to provide you with the optimal workout environment and help you reach your fitness goal! If you have ANY questions please don’t hesitate to reach out to any one of us. The time is now. Best of luck! www.hamptonsgymcorp.com
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Let’s Make Wellness a Habit! /ˈhabit/ noun 1. a settled or regular tendency or practice, especially one that is hard to give up. "I have a habit of eating clean and working out 5 days a week!"
In order to develop a habit that you LOVE, you will need to get prepared! Pack your Gym Bag! Make sure that you are always prepared to GO!
Choose a bag that fits your style and is functional! If you love the bag and the items inside it, you’re more likely to use them…all while having fun!
Gym Bag Essentials: 1. Clean Work Out Ensamble Shirt, shorts/pants, underwear, socks, sports bra, sweatband, etc. 2. Proper foot attire that is appropriate for your upcoming workout. 3. Comfy Headphones & Music– If you just have to have your beats when you work out. 4. Shower Essentials & Towel – If you plan to shower a. b. c. d.
Travel Sized Shampoo, Conditioner, Body Wash, Lotion, Disinfectant Gel, Makeup for the chicas! Deodorant or Body Refresher Hair Essentials – Product, Brush or Comb Flip Flops
5. Refillable Water Bottle – Keep that MINDBODY Core Value in Mind! 6. Pre/Post Work Out Snack – Think quick and easy like a piece of fruit or a balanced protein bar! 7. A list of your goals images that represent what you are working towards! 8. Any other product that you love and makes you feel fab! 4
Let’s “Leverage” Technology! Launch your MINDBODY Connect App and sign up for your classes! Find your accountability buddies and make a pact to work out together! Our Evolve Alums found success this way!
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MINDBODY’s Got Your Back! Financially That Is!
Getting physical and watching your nutrition is now covered. But with all that physical exertion, don’t forget to get pampered to relax, prevent fatigue and injury! As always, you can use your MINDBODY Wellness Card to pay for a massage, acupuncture, beauty treatment or any approved Wellness or Beauty service that you fancy! Think of the fun you can have with $65 a month! Remember to find a participating provider on MINDBODY Connect.
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Track Your Activity to Win! Wear that Jawbone with Pride!
Take a cue from @adriannebonafede and snap a pic of your super cool new Jawbone UP MOVE! Use the hashtag #MINDBODYevolve! Wearing your Jawbone will track your steps and how well you are sleeping! This will provide valuable data to help you assess your progress throughout the Challenge. It will also be used to determine the winning team and individual.
So wear it if you want to win it!
Knowledge is power! Take ownership of your life and how you live it! Aim for 10,000 steps per day, sleep 8 hours per night and make sure to track your food intake with MyFitnessPal! You can enter data through the mobile app or online! 7
MINDBODY Evolve Tracking Tool The MINDBODY Evolve Tracking Tool is an easy and convenient way for each participant to track their individual steps, hours of sleep, and total number of sessions/classes taken. 1) Getting Started: a) Navigate to http://evolvefitness.azurewebsites.net/Account/Login/ using your web browser. b) Enter your Username and password and click the Log In button.
c) You will be directed to the Home page, where you can view your recent activity, your goal progression, etc. This will be updated each day to reflect all wearable data. d) Click on your username at the top right hand corner, and change your password. 2) Connecting Your Wearable Device: a) After creating your account through your wearable device, click Sync Devices>Sync Wearable. b) Select the type of wearable that best matches your device - you may simply need to choose the brand if the exact device is not listed. c) Enter the account information you created for your wearable account. i)
IMPORTANT! This MUST exactly match your wearable device account information. If you are unsure of your account information, do not proceed! Return to your wearable account and gather the appropriate information.
3) Periodically sync your wearable with your phone to ensure the most accurate data - data is automatically pulled from your Jawbone account at 2:00 am PT and 2:00 pm PT each day. Adding Yourself to the Evolve Round III Challenge: a) From the menu on the left, select the challenge you are participating in to open your calendar view of activity. b) Click on a date to manually enter your total attended sessions for the day or week.
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MINDBODY Evolve Tracking Tool: Frequently Asked Questions Q: What are we responsible for tracking? A: Evolvers should be tracking steps, sleep, sessions attended, and food intake. Q: What constitutes a “session”? A: A session is a fitness class or personal training session taken at your assigned gym, onsite at MINDBODY or another fitness business or studio. Q: Do we have to manually input the Weekly Fitness Sessions Attended? A: Yes, the number of fitness sessions attended needs to be added in manually into the tracking tool. Q: How do I track fitness sessions attended? A: There is a box on the home page where you can enter in your fitness sessions. Please enter this info in the Tracking Tool on Mondays for the PREVIOUS week (the “week” is Monday-Sunday). You should be able to enter the sessions on multiple occasions throughout the week. Q: What if I forgot to update my sessions attended? A: Enter the number of classes attended for the week that wasn’t updated. Then go back in and re-enter in the stats for the following week. Do not add up the total sessions from the prior week and enter as one number for the previous week. Try to keep the data entries separate. Q: When should I enter in my sessions attended? A: Enter the number of fitness classes/sessions attended for the previous week every Monday. Q: Do I have to enter my steps and sleep every day? A: You do not need to go in each day to sync your activity – it should pull from your wearable account directly each day. The Steps will sync at 2:00 am PT and sleep data will sync at 2:00 pm PT. REMEMBER if you synced your wearable device before that time, the data will not have been transferred. Q: Do I need to enter my food every day? A: Food intake should be entered in daily into the MyFitness Pal App. Studies have shown that those who track and log food intake have a greater success with weight loss. Q: When do the wearable stats update? A: Steps data will sync at 2:00 am PT and sleep data will sync at 2:00 pm PT.
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Take Advantage of MINDBODY Wellness! There are so many opportunities onsite that you can take advantage of as well! Take a class, join Recess or schedule an appointment for a service with an onsite provider. Email the wellness crew at wellness@mindbodyonline.com with questions and check out Sharepoint for more information!
“I started my day with an energizing Yoga class, followed by an organic green smoothie and then an acupuncture session in the afternoon. Am I on vacation? No, this is my job. This is MINDBODY!� 10
This is one habit you CAN quit. We’re here to help!
MINDBODY has a “Smoke Free Campus” policy. You know the dangers and have seen the data on how smoking can affect you and those around you. So, we will skip the gory details. If you are ready to kick the cigs to the curb (in an appropriate garbage receptacle), let us help. Take advantage of our Tobacco/Smoking Cessation Policy and submit your receipts for approved nicotine replacement products, acupuncture therapy, and hypnosis therapy! With MINDBODY Evolve, make a 360˚ fresh start!
“When I came to MINDBODY I knew it was health and wellness oriented, but I did not expect the support I would receive when it came to quitting smoking. Not only was MINDBODY here to support me, but they provided me reimbursement for my smoking cessation as well. The team here at MINDBODY has also been fantastic in supporting me, from leaving me notes on my desk, to buying me gum and hard candies during the worst of it. I have been a nonsmoker for almost 600 days!” -
Derrick Hokit
Check out the full policy on MINDBODY Sharepoint and send your receipts and questions to wellness@mindbodyonline.com.
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Support Each Other! Literally!
Activities are always way more fun with buddies! Plan workouts with the other participants (yes, even your competitors ď Š ) health conscious potlucks at the office, a weekend hike or a food prep sesh! Staying focused on living a healthy lifestyle and surrounding yourself with likeminded people will help you stay the course. AND you will make new friends!
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Let’s Get Social… Post, tweet and upload your journey and share your progress…because you never know who you can inspire! Use These Hashtags! #MINDBODYevolve #lifeatmindbody #MINDBODYwellness
Let Us Sweeten the Deal! Calorie free, of course! Wanna earn some extra moolah on your MINDBODY Wellness Card?! Post, Post, POST! Throughout the challenge we will announce a bi-weekly or monthly theme. Snap photos that represent that theme, post them to social media, and you could win big! Themes could include a selfie after a gut busting workout at the gym, fitness in nature, food prep, what’s in your gym bag, your Jawbone UP MOVE / a screen shot of your progress or how you are enjoying some R&R on your rest day. Keep an eye out and don’t forget those hashtags!
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What to Expect… MINDBODY Evolve Participants Steps Tracked Classes Taken Pounds Lost Inches Lost
Round 1 72 48,458,330 3,556 643.3 1,051.3
Round 2 73 43,431,678 4,440 482.7 402.3
Total 145 91,890,008 6,996 1,126 1,453.6
The Breakdown! Total Miles: 22,944 Times Circled the Equator: Almost one full rotation Trips from SLO to EH (Door to Door): 7.53 Times What They Had to Say! “All my life my weight has held me back. Because of Evolve I was able to face my monster. It no longer has power over me and I’ve been able to finally achieve the life I’ve always wanted.” -
Adam Schellin
“When I was unable to ride a rollercoaster with my kids because I couldn’t wrap the seatbelt around me, I knew it was time to for a change. I don’t want to miss life with my kids because of my weight, and now I don’t have to.” -
Alishia Pantoja
“I have learned how to eat for my body, reduced cravings and almost completely eliminated coffee! While my goal wasn’t weight loss, I’ve dropped 5 pounds and feel increased energy every day!” -
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Michael Goldsmith
And The Winner Is‌ You! You are a winner with MINDBODY Evolve!
We love your competitive spirit, so Bring It! At the end of the challenge, two teams will be chosen who have the highest stats! One in SLO and one in The Hamptons. o o o o o o
Total number of steps. Total number of classes. Tracked sleep. Full days of tracked nutrition. Attending your nutritional coaching sessions. Total physical change, measured on change in weight, BMI, Body Fat & Body Muscle percentages.
Two Rockstars will also be chosen who exhibit high levels of dedication, act as mentors to their follow challengers, and experience the greatest transformation. At the end of the challenge, you will have the opportunity to participate in a 5K run and Celebration at the MINDBODY offices. The winners will be announced so they can be cheered, praised and honored!
You have to work for it! So be all in! 15
Life After MINDBODY Evolve The Alumni Program‌
The Alumni from Round I & II are living healthier, happier and more vibrant lives thanks to their expereinces in the challenge. After the challenge ends, a member of the Wellness Team will work with you to keep your progress going. Once a month for one year you will have a quick check in to measure your body weight, BMI, body fat and body muscle percentages. You will receive verbal coaching and encouragement to stay the course and accomplish future goals. All information will be kept confidential and is inteded to assist you in your journey and help The MINDBODY Wellness Team to improve the MINDBODY Evolve experience for future participants. 16
Your MINDBODY Wellness Team We’re Here, Cheerful & Ready to Help!
Linsey Boncquet Human Resources Project Administrator Linsey really became passionate about overall health and wellness in 2009 after discovering the truth about food and how it impacts our bodies. From there, Linsey has taken an everyday approach to wellness by eating more raw foods and drinking more water, and enjoying the California sunshine and everything else the Central Coast has to offer. To Linsey, Wellness means finding the things that make you feel good on the inside and sticking with them! Linsey uses her MINDBODY Wellness Card at Cycletribe Spin Studio and at Bluebird Salon, depending on the type of Wellness Linsey needs in a given month.
Jessica Bailey Wellness Program Manager Jessica’s major passion in life is working with others to help them find their joy through health and wellness. Living life with the belief that wellness must have a 360˚ approach; Jess’ favorite ways to practice wellness is through Pilates, Yoga, dancing, massage, acupuncture, meditation, eating in balance and spending time with those who ignite and support her passions. She uses her MINDBODY Wellness card at a local esthetician who helps to add to that post-workout glow!
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We Also LOVE Wellness! Maggie Evans Registered Dietitian Nutritionist & Wellness Intern Maggie is currently in her final year of Graduate school at Cal Poly, SLO where she is studying Kinesiology. She has a passion for health and wellness, as evidenced by her education & training as a Registered Dietitian Nutritionist. Maggie routinely practices wellness by taking group fitness classes, like yoga & spinning, offered at Cal Poly’s Recreation Center. You can also find her running on the beach, swimming, hiking, or working on new recipes in her kitchen.
Rachel McClure HR Program Manager Rachel feels so fortunate to work for a company that prioritizes the wellness of its team members. She is inspired by the life changes the Evolve participants have made and is motivated by them to keep on track with her own wellness journey. Rachel has a Master's degree in Educational Leadership and Administration from Cal Poly and is currently a Corporate Wellness Specialist. She lives in beautiful Los Osos with her wonderful husband Eric and super cute 1year-old son Lucas. Rachel uses her MINDBODY Wellness Card for membership at Equilibrium Fitness, massages, and facials.
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You’re ready! It’s time to GO! You are now prepared to embark on a new chapter of your life. Dream big, work hard, get moving, sleep, drink water, make smart choices that you will be thankful for in 3 months and live in balance! Choose to Evolve into the person you’ve always dreamed of being. We support you and are here for you, so don’t hesistate to reach out!
We’ll see you at the Finish Line with one of these babies!
The MINDBODY Wellness Team
The mission of the MINDBODY Wellness Program is to enable our team members to improve their lives along all 7 Dimensions of Wellness – Emotional, Intellectual, Physical, Social, Environmental, Occupational, and Purpose & Meaning. 19