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Challenge - Inspire - Grow
2019 LifeMasterpowered by
Welcome to LifeMaster
• LifeMaster sets challenging fitness goals to achieve, but how you get there is up to you. What works is different for everyone, and is why 2019 LifeMaster allows you to earn points by completing a scheduled screening or by earning effort points through MYZONE!
• LifeMaster recognizes you for the effort put into your fitness with the chance to earn a free membership to the WLFC and have the chance to win part of the $150,000 ZP Challenge prize pool!
Challenge-Inspire-Grow
• Challenge: Challenge yourself to earn Gold, Silver, or Bronze status through testing or by wearing your MYZONE belt. Use ZP Challenge as a tool to help you!
• Inspire: With MYZONE you can inspire others by commenting on or liking other participants’ workouts on the MYZONE app. Inspire others to take the first step toward success by sharing your stories through the ZP Challenge too.
• Grow: Grow your network, grow your knowledge, and grow your overall well-being through LifeMaster.
How do I participate and when do I test?
What is the MYZONE Option?
What is the ZP Challenge?
What are the tests
How are tests scored?
How can I earn Bonus Points through Seminars?
What events count and for how many bonus points?
✓ SIGN UPGo to WLFC.Walmart.com to register starting January 7, 2019 and pay the registration fee for the option (A or B) of your choice. Must be a primary WLFC member or spouse/partner to enroll in LifeMaster.
✓ ZP ChallengeTurn in a completed ZP Challenge booklet when you come in to complete your LifeMaster testing or once you earn your MYZONE effort points.
✓ TEST (option A) or Earn MYZONE Effort Points (option B)Option A: Sign up for a screening and have all 6 assessments done before June 1 to earn the full year of free membership. After June 1, the sooner you reach Gold status, the longer duration of free membership you will receive. Screening dates and a link to sign up will be emailed out to participants. See page 5 for details on option B.
✓ Bonus PointsEarn bonus points starting January 1 by attending LifeMaster Seminars or by participating in fitness events like 5k races.
To earn your LifeMaster status with MYZONE is simple: Purchase a MYZONE unit at the WLFC front desk. Wear your MYZONE unit anytime you are being active
and earn your MEPs (MYZONE Effort Points) Turn in your completed ZP Challenge booklet at the
WLFC once you have reached your MEP goal or e-mail a screen shot of your ZP Challenge app completion page to [email protected]
10,000 MEPs = Gold Status9,000 MEPs = Silver Status8,000 MEPS = Bronze Status(Only colors green, yellow, and red count toward MEP total)
Option B: MYZONE Effort Points
Required*• ZP Challenge: 1 pt
• Testing: 18 points • Fit3d 3 pts• Fit Check 3pts• Pushups 3 pts• Rotary Stability 3 pts • Deep Squat 3 pts • Hurdle Step 3 pts
*All tests must be done and a completed + ZP Challenge booklet turned in to earn points.
Optional • Seminars 1 pt max
• Fitness Events 2 pts max
• A maximum of 3 bonus points are available from optional activities.
Bronze Level – get > 13 points to earn WLFC logo item.
Silver Level – get > 16 points and earn a free WLFC LifeMaster athletic shirt and WLFC logo item
Gold Level – get 19 or more points to earn a Free WLFC Membership*, WLFC athletic shirt, and WLFC logo item.
LifeMaster status may also be earned through the MYZONE option. (Green, Yellow and Red Zones only)
• 10,000 MEPs =Gold • 9,000 MEPS = Silver• 8,000 MEPS = Bronze
To earn your LifeMaster point and a chance at part of the $150,000 prize pool: Pick up a ZP Challenge booklet at any of the buildings across the Home
Office campus (including the WLFC) or download the ZP Challenge app. Complete at least one 21 day challenge in any or all of the areas of fitness,
food, family or money. Turn in your completed booklet at the WLFC or e-mail a screen shot of your
ZP Challenge app completion page to [email protected]. You can complete and turn in as many booklets as you like, in fact we
encourage it, but you can earn a maximum of 1 point for LifeMaster.
ZP is simple, make one better choice than you did yesterday in any or all of the areas of fitness, food, family and money. Dan’s Story
What is ZP?
Fit3D - Men must wear a tight fitting under garment (boxer-briefs, compression shorts, etc.) and women must wear tight fitting gym clothes (spandex shorts & sports bra) while on the Fit3D. Long hair must be tied up so that it isn’t covering your neck.
Fit Check - Measures resting heart rate and heart rate variability and uses those values to estimate VO2 max (cardiovascular fitness). No food, exercise, or caffeine before the test.
Pushups - Come ready to work! Pushups must be done with strict form to count (i.e. chest touches, back stays flat, and arms fully extend at the top). Men will go from the feet and women may go from the knees.
Deep Squat Test – This test requires the upper and lower body to work in synchronization while testing the mobility of the hips, knees, ankles, and shoulders. Just one weak link in any of those areas can affect the entire test.
Rotary Torso Test – A true test of core strength and stability. Participants will be judged on their ability to move through a range of motion while balancing on one hand and knee.
Hurdle Step Test – We go onto one leg with this test to help identify any movement deficiencies that might effect walking, running, or stepping.
FEMALE <30 yrs < 40yrs <50 yrs <60 yrs > 60 yrs MALE <30 yrs < 40yrs <50 yrs <60 yrs > 60 yrs
3 pts < 23% < 24% < 25% < 26% < 27% 3 pts < 13% < 14% <15% < 16% <17%
2 pts <28% <29% <30% <31% <32% 2 pts <18% <19% <20% <21% <22%
1 pt <33% <34% <35% <36% <37% 1 pt <23% <24% <25% <26% <27%
FEMALE <30 yrs < 40yrs <50 yrs <60 yrs > 60 yrs Male <30 yrs < 40yrs <50 yrs <60 yrs > 60 yrs
3 pts >26 >24 >22 >17 >15 3 pts >34 >27 >21 >17 >16
2 pts >20 >17 >14 >10 >10 2 pts >27 >21 >16 >11 >10
1 pt >16 >14 >12 >9 >6 1 pt >24 >19 >13 >10 >9
3 pts 3 pts
2 pts 2 pts
1 pt 1 pt
0 pt 0 pt
3 pts 3 pts
2 pts 2 pts
1 pt 1 pt
0 pt 0 PtsPain During Testing on Either Side POOR
Pain During Testing Pain During Testing on Either Side
Successfully completed with modifaction on both sides.
3 Unsuccessfull Attempts on Either Side
VERY GOOD or ELITE
MODERATE or GOOD
FAIR
Rotary StabilitySuccessfully completed without modifaction
Successfully completed with modifaction
3 Unsuccessfull Attempts
Successfully completed without modifaction on both sides.
Successfully completed with modifaction on both sides.
3 Unsuccessfull Attempts on Either Side
Fit3D
LEV
EL
LEV
EL
AGEAGE
LEV
EL
LEV
EL
AGE
LEV
EL
LEV
EL
AGEPushups
Deep Squat
LEV
EL
LEV
EL
Hurdle Step Polar Fit CheckSuccessfully completed without modifaction on both sides.
Overview
The Polar Fit Check measures cardiorespiratory fitness- defined as the ability of the heart and lungs to deliver oxygen to muscles and other organs during periods of increased physical activity. Cardiorespiratory fitness is not only important for exercise, but it is also a great indicator of heart health. Regular aerobic exercise can improve cardiorespiratory fitness.
Testing
This test requires the participant to sit still for ~3-5 minutes while wearing a heart rate monitor. It measures resting heart rate and heart rate variability, then uses those values to estimate VO 2 Max (i.e. cardiovascular fitness). Scores are given as Elite, Very Good, Good, Moderate, Fair, Low, or Very Low.
Gold- 3 pts VERY GOOD- ELITE
Silver- 2 pts MODERATE-GOOD
Bronze- 1 pt FAIR
LEV
EL
Polar Fit Check
Overview
Also known as percent body fat, body composition provides a picture of how much of the body is fat and how much of the body is lean mass (i.e. muscle, bone, organs, skin and all other non-fat tissue). Compared to the BMI scale, which does not differentiate between fat and lean mass, body composition is a more useful tool for evaluating health and fitness. High levels of body fat are associated with an increased risk for certain diseases including heart disease, diabetes, stroke, and some types of cancer. Eating a healthy diet and engaging in both cardiovascular and strength exercises are the most effective tools for managing body composition.
Testing
To count for LifeMaster, values must be obtained via the Fit3D at WLFC. Men need to wear compression shorts and/or boxer briefs, and women need to wear compression shorts and a sports bra while on the Fit3D. Long hair must be tied ups so that it isn’t covering the neck.
FEMALE <30 yrs < 40yrs <50 yrs <60 yrs > 60 yrs MALE <30 yrs < 40yrs <50 yrs <60 yrs > 60 yrs
3 pts < 23% < 24% < 25% < 26% < 27% 3 pts < 13% < 14% <15% < 16% <17%
2 pts <28% <29% <30% <31% <32% 2 pts <18% <19% <20% <21% <22%
1 pt <33% <34% <35% <36% <37% 1 pt <23% <24% <25% <26% <27%
Fit3DAGEAGE
LEV
EL
LEV
EL
Overview This component focuses on muscular fitness. We will be using pushups to measure the muscular endurance of the chest, shoulder, and triceps muscles. Pushups also engage the muscles of the core, hips, and legs for stabilization. Aside from the obvious benefit strong muscles have on physical activity, they also help keep the bones strong and play an important role in posture. Any type of resistance training (i.e. training with weights, body weight, and resistance bands) will help strengthen the muscular system.
Testing We will use a pushup test for this section. Men must go from the feet and women will be allowed to go from the knees. Each pushup must be done with proper form to count. For each pushup to be deemed acceptable: the body must be lowered all of the way down to the digital push-up counter that will beep and then back up until the elbows are fully extended. The back should stay flat and in line with the hips and shoulders throughout the entire movement.
Overview
The Deep Squat is a movement that challenges total body mobility, as well as neuromuscular and postural control. These components of the Deep Squat are required for optimal movement in our exercise regimen as well as our daily lives. Stretching, foam rolling, and other mobility increasing modalities will help improve your score on the Deep Squat.
Testing
Standing tall with your feet shoulder width apart and toes pointed forward, grasp the dowel in both hands and place it on top of your head so that your shoulder and elbows are at 90 degrees. Press the dowel so that it is directly above your head. While maintaining an upright torso, keeping your heels on the floor, and the dowel over your feet, descend into a squat as deeply as possible. Hold the bottom position for a count of 1, and then return to the starting position. You will be given 3 attempts to successfully complete this movement. If you are not able to complete this with the given criteria, you will be given 3 more attempts with the modified test.
Modified Testing
Modified testing will have the same criteria as the standard testing, but your heels will be elevated on the FMS board. Completing the testing with the modified version will be worth 2 points.
Overview
We will be using the rotary stability movement to measure the strength and stability of the core (hips, lower back, abdominal muscles). The “core” is involved in virtually all forms of sports and exercise as well as everyday activities. Resistance training (i.e. training with weights, body weight, and resistance bands) that focus on the hips, lower back and abdominal muscles will help improve your ability to complete the rotary torso movement.
Testing
Starting from the quadruped position (hands and knees placed on the floor under the shoulders and hips respectively) simultaneously lift your right hand forward and your right leg backward. Without touching down, touch your right elbow to your right knee. Re-extend the arm and leg, then return to the starting position. Repeat these instructions on the left side. If you are not able to successfully complete this movement after 3 attempts on either side, we will test again with the modified version. You must successfully complete these standards on both sides to earn 3 points.
Modified Testing
The modified testing with be performed the same as the prior testing but with the opposite arm and leg. You must successfully complete this movement on both sides to earn 2 points. 3 attempts per side will be given to complete this test.
Overview
Although we do not step to this level in most activities, the hurdle step test will expose compensation or asymmetry in stepping functions. The hurdle step test challenges the body’s step and stride mechanics while testing stability and control in a single leg stance. The hurdle step challenges mobility and stability of the hips, knees, and ankles. The test also challenges stability and control of the pelvis and core.
Testing
For the hurdle step test, we will start by obtaining a measurement of the height of the top of the tibia. This will be the height we set the hurdle at. Stand tall with your feet together and toes touching the hurdle. Grasp the dowel rod in both hands and place it on your back across the shoulders. While keeping an upright torso, raise the right leg and step over the hurdle, making sure to keep alignment between the ankle, hip, and knee. Touch your heel to the floor, and return to the starting position. 3 attempts at a successful test will be given per leg. A successful test on each leg is required for 3 points. Only 2 points will be rewarded if alignment is lost between the ankle knee and hip, if there is movement of the lumbar spine, or if the hurdle and dowel do not remain parallel. Only 1 point will be rewarded if you are unable to clear the hurdle.
Grow your knowledge
Up to 1 bonus point may be earned through attendance to a WLFC Seminar. Seminar topics, location, and times are listed in the WLFC Program Guide and reminder emails will be sent out to LifeMaster participants.
1 Seminar= ½ pt
2 Seminars = 1 pt max
Running Events •5 k- ½ pt •10 k – 1 pt•½ Marathon- 1 ½ pts•Marathon- 2 pts
Triathlons•Sprint- 1 Point •Olympic or Standard- 1 ½ pts•½ Iron Man and longer- 2 pts
Obstacle Courses (i.e. Tough Mudder, Spartan Race, Warrior Dash etc…)
•3 Mile Course – ½ pt • 4-8 Mile Course – 1 pt •8-13 mile course – 1 ½ pt •>13 mile course – 2 pts
Bike Races•10-15 miles- ½ pt•15-30 miles- 1 pt •30-50 miles- 1 ½ pt •50+ miles- 2 pts •Mt. Bike Races – add ½ points
Open Water Swims-•1 mile (1,600 meters )- ½ pt•2 mile (3,200 meters)-1 pt
Other •Strongman Competition ½ pt•CrossFit Competition ½ pt•Power Lifting Competition ½ pt•Body Building Competition ½ pt
Up to 2 points may be earned for participation in approved fitness events (see below). To receive credit, just email proof of participation (e.g. race times) to [email protected]. All events completed between January 1 and December 15 of 2019 are eligible to count toward point totals.
Challenge yourself
Dan Gregory
Home Office; Bentonville, Ark.My ZP Fit Challenge started earlier this year when I set out to increase my strength and trim down. I evaluated my
life choices and compared them with what I’ve learned from others’ experiences. ZP can have a positive impact on
multiple facets of people’s lives and that’s what appealed to me. I started monitoring my exercise and that led me
to monitoring my nutrition. I wrote down everything I ate and broke it down. I’m getting away from processed
foods and I’m constantly tweaking what I’m eating. Instead of a beef burger, I’ll have a turkey burger. Once I
started making changes in nutrition, I was able to make significant progress with my fitness. The weight loss didn’t
even sink in until I realized all my clothes were too big. I hadn’t seen my twin brother in three months and when I
went to visit family, he said, “Wow. You look great. All trimmed up and getting stronger.” You know you’re
achieving your goals when people start noticing.
▪ I’ve lost 30 pounds and am on my way to Six-Pack abs.▪ I’ve cut back on discretionary spending and putting more towards retirement.▪ The people at the Walton Life Fitness Center have been incredible.▪ ZP has helped me realize that you get out of life what you put into it.Through people, process and technology, I’ve been able to make great changes in my life. Josh and Raymond at
Walton Life Fitness Center gave me the insight, perspective and support to reach my goals. They introduced me to
new approaches to weight lifting and showed me cardio classes. My Body Mass Index is now between 6 and 8
percent and while increasing my skeletal muscle mass by 4.3 percent. Through ZP and other fitness apps, I’ve been
able to digitally set and succeed with daily goals. I struggled with adapting to Northwest Arkansas as my new
home, but I’m making great strides building my own community here. The great people at Walton Life Fitness
Center are a part of that. We support and encourage each other to better ourselves. When you have community
and encouragement, it can be a life-changing experience. I’m sharing the positive changes, routines and results
with my family and friends and hoping to inspire them to make changes — everything’s come full circle.
