VALDOSTA-LOWNDES COUNTY FAMILY YMCA

team lean TEAM LEAN team lean TEAM LEAN TEAM LEAN team lean TEAM LEAN team lean TEAM LEAN team THANK YOU lean TO OUR TEAM SPONSORS LEAN team lean team lean Kick-Off, TEAM Saturday, LEAN January team 7, lean TEAM LEAN TEAM LEAN Final Weigh-In, team Thursday, lean TEAM March 23 LEAN team lean team lean Award TEAM Celebration, LEAN Thursday, team March lean 30 TEAM LEAN VALDOSTA-LOWNDES COUNTY FAMILY YMCA

Recorded by Official Week # Date Weight Kick-off Saturday, January 7 Initial Thursday, January 12 1 Thursday, January 19 2 Thursday, January 26 3 Thursday, February 2 4 Thursday, February 9 5 Thursday, February 16 6 Thursday, February 23 7 Thursday, March 2 8 Thursday, March 9 9 Thursday, March 16 10 Thursday, March 23 VALDOSTA-LOWNDES COUNTY FAMILY YMCA TEAM LEAN WEEKLY PROGRESS CHART 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 Recorded by Participant Free Screenings offered January 7 & March 23 Pounds Lost This Week Pounds Lost Total Blood Pressure Body Mass Index Body Fat % BLOOD PRESSURE Systolic - Maximum pressure on the arteries Diastolic - Minimum pressure on the arteries Normal Blood Pressure Systolic below 120 and Diastolic below 80 BMI (Body Mass Index) Weight divided by Height Optimal range: 18.5-24.9 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 1

VALDOSTA YMCA TEAM LEAN What is? 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, and will end on Thursday, March 23rd,. s 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 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 been successful? All weights are held confidential. (Not even shared with team members.) 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 ers 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? ( Educational Classes Required) Anyone age 14 and up may participate. Challenge cost is $50.00. Refunds are not given if you drop out or get voted off your team. What are the rules? All participants must be at least 14 years of age by January 7,. 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 book each week to record weight. Weights will not be given out any other time. 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? 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 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? members cannot be replaced. 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? Regular exercise and healthy nutrition lead to better health and well being. 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 participant who wants to join during the. Valdosta and Lake Park facilities and group fitness classes are included in your 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,. 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 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) - Step Challenges: Mondays & Wednesdays at 5:00 a.m. in the Main Studio - Zumba: Tuesdays at 6:00 p.m. in the Gym - Boot Camp AM: Monday & Wednesday at 7:00 a.m. *Meet in front lobby* - 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) 244-4646 cmaddox@valdostaymca.com Jane Walsh (Fitness Director) 244-4646 fitness@valdostaymca.com Rebecca Schulte (Lake Park/Fitness Manager) 559-8886 fitness@valdostaymca.com Brandi Parks (Membership Director) 244-4646 bparks@valdostaymca.com 4

GET YOUR FREE BODY COMPOSITION ANALYSIS TODAY! FAT% - The percentage of total body weight that is fat. 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. FFM - Fat Free Mass is comprised of muscle, bone, tissue, water, and all other fat free mass in the body. 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 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 TANITA BODY COMPOSITION ANALYZER BODY TYPE GENDER TBF-300A ATHLETIC FEMALE AGE 26 HEIGHT WEIGHT 175 cm 72.4 kg BMI 23.6 FAT% 20.4% BMR IMPEDANCE FAT MASS FFM TBW TARGET BF% IS: 18% Predicted weight: Predicted Fat Mass: FAT TO LOSE: 6494 kj 1552 kcal 474Ω 14.8 kg 57.6 kg 42.2 kg 70.2 kg 12.6 kg 2.2 kg Consult your physician before beginning any weight management program. Tanita is not responsible for determining your target BF% BMI - Body Mass Index is a height to weight ratio, and is calculated by the following formula: Weight (kg) Height (m 2 ) 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. Predicted Fat Mass: PFM Calculated fat mass for the give Target BF%. COMPARE TODAY S RESULTS WITH YOUR FITNESS RESULTS NEXT MONTH! Muscle weighs more than fat. Fat takes up more space More muscle = More calories burned = er, Toner You! 5

VALDOSTA-LOWNDES COUNTY FAMILY YMCA TEAM LEAN REGISTRATION FORM LAST NAME: FIRST NAME (Legal): PREFERRED NAME: GENDER: MALE FEMALE LAST 4 DIGITS OF SSN: DATE OF BIRTH: 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 program. Any disputes should be directed to the 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: