Mt. Everest Challenge - Idaho Health Insurance - Blue ... Materials/Mt Everest... · Every 32 ounces of water consumed ... Join your fellow employees in the Mt. Everest Challenge

Mt. Everest Challenge

Facilitator Guide

IntroductionThe Mt. Everest Challenge is a five-week educational and motivational program you host at your work site. We designed the challenge to engage employees and help them become more aware of how their daily choices have an impact on their health. The Mt. Everest concept gives participants (climbers) a fun way to track and visualize their accomplishments along their journey.

Even if this is your first wellness initiative, this facilitator guide gives you step-by-step instructions for conducting a successful program. The guide describes your role in implementing the program and provides instructions with snapshots of the materials you will display at your company. We describe your role later in this booklet, but we’ve made it easy for you.

How the Challenge WorksPay to ClimbUnlike those adventure seekers willing to pay a minimum of $10,000 for a climbing permit to venture up Mt. Everest, ask your employees to pay a $5 climbing permit fee. Creating a “buy in” gives participants incentive to stick with the challenge. You will use the fees collected as the reward for mountaineering winners.

Basecamp Weigh In/Weigh Out Climbers wishing to monitor weight loss during the climb will weigh in before the challenge start and weigh out post its conclusion. You will conduct this activity for your climbers, with all weight/waist/hip measurements maintained securely for the privacy of your climbers.

Climb to WinClimbers track their daily achievements on a tracking sheet and submit it to you on a weekly basis. Climbers should keep a copy of their form.

Insert the appropriate number below and calculate your feet earned. Please print and turn in at the end of each week (5 total).

Climber ________________________________Dates __________________________

Monday Tuesday Wednesday Thursday Friday Saturday Sunday TotalFeet

Climbed

Flights of stairs climbed

15 minute sessions of aerobics or

strength training

1 mile of running, walking, elliptical

1 mile of cycling

Weekly Endurance Feet Climbed

Servings of fruits and veggies

32 ounces of water consumed

Weekly Nutrition Feet Climbed

Weekly Total Feet Climbed

Week 1 Week 2 Week 3 Week 4 Week 5 Total

Endurance Feet Climbed

Total Feet Climbed

Key

Each fl ight of stairs (roughly 16-18 steps) earns you 10 feet

Each serving of fruit and veggie earns you 25 feet

Every 32 ounces of water consumed earns you 25 feet

Every 15 minutes aerobics/strength training earns you 25 feet

Every 15 minutes on stair stepping machine earns you 25 feet

Every mile of running, walking or elliptical earns you 100 feet

Every mile of cycling earns you 20 feet

Total Feet to Mt Everest Summit = 11,335

Mt. Everest – Weekly Tracker

Climbing Permit – Tracking Sheet – Challenge Token

The materials – weekly emails and newsletters, posters, tracking sheet and climbing permit – have a coordinated design to ensure integrated messaging.

NewslettersEx

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Mt.

Eve

rest

Cha

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ge Want adventure without danger?Join your fellow employees in the Mt. Everest Challenge

and climb to the highest summit in the world!

This fi ve-week challenge will get you moving as you track your physical and nutritional activity in an effort to ascend the summit of Mt. Everest at 29,035 feet.

Expedition Preparation: Leave your parka, ice ax and crampons home for this challenge. And unlike the $11,000 fee climbers normally pay to ascend Mt. Everest, you only need to register and pay a $5 climbing permit fee. We will record your weight, waist and hip measurements before and after the climb.

The Climb: Climbers begin at Base Camp, elevation 17,700 feet, and have fi ve weeks to reach the summit at 29,035 feet. This means you’ll need to “climb” 2,267 feet each week – 324 feet each day. You can achieve elevation gain by climbing stairs, exercising, eating healthy and drinking water. Along the way, you’ll receive a weekly expedition newsletter with health tips. Keep in mind, every workout and healthy decision puts you one step closer to the roof of the world.

Climb 10 feet by:• climbing one fl ight of stairs (roughly 16-18 steps) 32 fl ights up per day

Climb 25 feet by:• performing 15 minutes of aerobic activity or strength training

• drinking 32 oz. of water

• climbing 15 minutes on a stairstepper

• eating one serving of fruit or vegetable

Climb 100 feet by:• running, walking, elliptical 1 mile

• cycling 5 miles (20 feet for every mile cycling)

Go down in mountaineering history by scoring one of the following awards.Ways to win! (each winner earns one-fi fth of the climbing permit fees collected at the beginning of the challenge):

1. Fastest to the summit* (11,335 feet from base camp)

2. Biggest loser (lost highest percentage of body weight)

3. Skinniest climber (Lost most inches from waist and hip)

4. Apa Sherpa Endurance Award** (Recorded the most physical activity)

5. Hillary/Norgay*** Award (Random drawing)

*Kazi Sherpa climbed to the top of Mt. Everest without supplemental oxygen in 20 hrs 24 minutes**Apa Sherpa has climbed Mt. Everest 21 times, the most in history***Sir Edmund Hillary & Tenzing Norgay Sherpa were the fi rst men to summit Mt. Everest in 1953

“It’s not the mountain we conquer-but ourselves” Sir Edmund Hillary

Cha

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oncl

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n And the Winners Are...

Congratulations to all of our mountaineers who successfully completed the 11,335 foot climb from Base Camp to the summit of Mt. Everest!

The winners of the climbing awards are:1. Fastest up the mountain: _________________________________ (Climbed in ___days)

2. Biggest Loser: ______________________________________ (Lost __% of body weight)

3. Skinniest Climber: _____________________________ (Lost __ inches from waist/hips)

4. Apa Sherpa Endurance Award: __________________________ (Climbed ________feet)

5. Hillary/Norgay Award: _____________________________________(Made it to the top)

This is an outstanding accomplishment – so be proud and keep climbing toward success!

“It’s not the mountain we conquer-but ourselves” Sir Edmund Hillary“It’s not the mountain we conquer-but ourselves” Sir Edmund Hillary

Base Camp

Camp IV

Camp I

Camp II

Camp III

Summit

Wee

k 3:

Cam

p II Welcome to Camp II

Elevation: 22,234 feet – Your view from Camp 2 is breathtaking, as is the altitude. Climbers acclimate to the thin air on Everest by climbing to Camps 1, 2 and 3 and descending back to Base Camp (or below) multiple times before they attempt to summit.

Everest Fact: Climbers burn more than 10,000 calories each day, and double that on the summit climb.

Health Fact: You burn 300-400 calories in 60 minutes during low-intensity workouts—bump up the intensity and burn the same amount in 45 minutes.

Weight LossClimbers lose 10-50 pounds when they climb Mt. Everest. One pound is approximately 3,500 calories. At its most basic, losing weight is about burning more calories than you eat. Too often we take drastic measures to see quick results; fad diets, pills or very drastic changes that won’t last. The real secret to long-term weight loss is to forget about instant results and settle in for long term lifestyle change.

Exercise is an important weight-loss tool. Aim for at least 250 minutes of exercise each week – that’s about 50 minutes, fi ve days a week. If you’re a beginner, start small, gradually adding time each week to give your body time to adapt.

Good nutrition is even more important than exercise. Professionals say that proper nutrition is 80 percent of successful weight loss. Your calorie needs change with age, activity level, and lifestyle. There is no one-size-fi ts-all for calorie intake and nutrition. Generally males need a minimum of 1,800 calories and females 1,200 per day. For weight loss or maintenance avoid foods that are fried, packaged, high in sodium and/or sugar.

Healthy Eating Tips:• Control your portion and serving sizes• Eat whole-grain breads and pastas – remember one serving is about one-half cup• Eat plenty of fruits and vegetables – they should take up at least half of your plate• For your protein source, eat one serving of fi sh, lean meat, or beans• Drink plenty of water

Save Some Calories:• Instead of an afternoon soda, drink a glass of water

(saves 97 calories and 39 grams of sugar)• Instead of an Egg McMuffi n, eat a whole wheat

English muffi n with one tablespoon of peanut butter (saves 185 calories)

• Instead of reaching in the candy dish on break, walk up and down a fl ight of stairs for 10 minutes (burns 100 calories)

• Instead of hitting the snooze button, get up 10 minutes early and go for a brisk walk or stretch (burns 50-100 calories)

• Instead of an hour of TV after work, hit the gym or go for a jog (burns 400-600 calories)


• Instead of an afternoon soda, drink a glass of water

English muffi n with one tablespoon of peanut butter

• Instead of reaching in the candy dish on break, walk


Base Camp

Camp II

Camp I

Camp III

Camp IV

Summit

Wee

k 1:

Bas

e C

amp Welcome to Base Camp

Elevation: 17,700 feet – this is over 3,000 feet higher than the tallest mountain in the contiguous US, Mt. Whitney in California.

Everest Fact: Everest was formed more than 60 million years ago and gains about two inches of elevation each year. At 29,035 feet, the mountain is higher than 21 Empire State Buildings stacked on top of each other!

Health Fact: Americans are chronically sleep deprived. Prior to World War I, adults averaged nine hours of sleep per night. According to a 2008 National Sleep Foundation poll, adults report an average of six hours and 40 minutes of sleep per weeknight.

Begin your journey well rested. The National Institutes of Health recommends that adults need seven to eight hours of sleep each night.

Importance of Sleep Think of your daily activities. Which activity is so important you should devote one-third of your time to doing it? Sleeping. Research shows that your body performs a number of vital tasks that helps you stay healthy and function at your best while you sleep. During sleep, your brain is hard at work forming the pathways necessary for learning and creating memories and new insights. Without enough sleep, you can’t focus and pay attention or respond quickly. Growing evidence shows that a chronic lack of sleep increases your risk of obesity, diabetes, cardiovascular disease and infections.

Quality of sleep is just as important as quantity. Insuffi cient quality sleep can be attributed to multiple factors including: insomnia, stress, social pressures, desire to get more work accomplished, night-shift work, medications and our modern lifestyle with late-night TV viewing and Internet use.

Healthy Sleep Tips from the National Sleep Foundation:1. Maintain a regular bedtime and wake-time, even on the weekends.

2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.

3. Create a sleep environment that is dark, quiet, comfortable and cool.

4. Sleep on a comfortable mattress and pillow.

5. Finish eating at least 2-3 hours before your regular bedtime.

6. Exercise regularly, but not too close to bedtime.

7. Avoid caffeine, alcohol and nicotine close to bedtime. They can keep you awake and disrupt the quality of your sleep.


5. Finish eating at least 2-3 hours before your regular

7. Avoid caffeine, alcohol and nicotine close to bedtime. They can keep you awake and disrupt the quality of


Base Camp

Camp I

Camp II

Camp III

Camp IV

Summit

Wee

k 4:

Cam

p III Welcome to Camp III

Elevation: 24,501 feet – Camp 3 is perched on a ledge carved into the ice halfway up the Lohtse Face.

Everest Fact: The wind can blow more than 200 miles per hour on Mt. Everest and temperatures can reach -80 degrees Fahrenheit.

Health Fact: According to the 2010 Stress in America report, most people live with either moderate or high levels of stress. The major barriers reported in managing stress are lack of time, motivation, willpower, and energy.

Reduce Stress with Healthy Living When stress is chronic; it can promote disease and negatively affect your health.

Build resilience to stress. Being resilient means you’re able to bounce back from diffi cult situations or problems. Reinterpret stressful situations to change your perception.

• Be optimistic. Positive emotions contribute to healthier responses to stress.

• Journal your thoughts and feelings. Writing it down can help alleviate pent-up feelings or anxieties that are causing stress.

• Laughter and humor can make life richer and healthier. Laughter increases creativity, reduces pain, and speeds healing.

• Discover and make time for hobbies and activities you enjoy. Create a healthy work-life balance. You will be better equipped to handle stressful situations in the future.

Exercise is the simplest and most effective way to reduce stress and depression. Being active provides a natural release for the body during its fi ght or fl ight state of arousal. Physical activity gives you an emotional boost.

Relaxing your mind and body can help ease stress. Relaxation can also relieve anxiety, depression, and sleep problems. Try the following techniques to help you relax:

• Yoga incorporates breathing, meditation, and exercises to stretch and relax the body.

• Deep breathing is a great way to lower stress. Breathing deeply and slowly sends a message to your brain to calm down and relax. The brain then sends this message to your body.

• Progressive muscular relaxation involves tensing and relaxing each muscle group to reduce anxiety and muscle tension. Remember to breathe deeply. This method may also help with falling asleep.


• Progressive muscular relaxation involves tensing and

muscle tension. Remember to breathe deeply. This


Base Camp

Camp III

Camp I

Camp II

Camp IV

Summit

Wee

k 2:

Cam

p I Welcome to Camp I

Elevation: 19,967 feet – Congratulations! You’ve made it through the Khumbu Ice Fall, one of the most treacherous portions of the Everest ascent.

Everest Fact: Approximately 4,000 people have attempted to climb Mt. Everest, only 660 have successfully done it; 223 have died.

Health Fact: Low on energy? Stressed? Skip the energy drinks and high-calorie coffees and start eating right and exercising for energy!

You need energy to get through your day, to exercise, and energy comes from food. Make sure that the fuel you are feeding yourself is from a healthy source. If you put bad gas in the car — it would run poorly and eventually break down. The same is true with bad food in your body.

Here are some natural healthy fuel sources to eat for the best energy:Carbohydrates: These are your body’s main energy source —the body breaks down carbs into glucose, which muscles use for energy. Some healthy sources of carbohydrates are fruit, vegetables, whole grain breads/cereals/pasta, and brown rice. Limit or omit white sugar, white fl our and white bread.

Proteins: These are the body’s building blocks. Protein should be part of each of your meals because it will help slow absorption of carbohydrates, and keep you feeling full and satisfi ed. Fish, eggs, chicken, meat, and beans are excellent sources of protein. Three ounces per meal is enough.

Fats: Good dietary fats (monounsaturated and polyunsaturated) support a number of your body’s functions and also help provide energy. Healthy fats to include in your diet include olive oil, saffl ower oil, avocados, nuts, fl ax seed, and fatty fi sh.

Fats to limit: Cheese, high fat animal products, packaged meats, butter, lard, margarine, and any transfat.

Need a Boost of Energy?• Take a break, get some fresh air, move around and stretch! The more active you are, the

better your circulation will be, which is essential for energy.

• Practice deep breathing. Take slower, deeper breaths that will force more oxygen into your cells.

• Being active regularly will help boost energy stores by conditioning the body to make optimal use of oxygen and glucose (sugar in your body).

• Eat three small meals a day with healthy snacks in between.

• Shoot for 7-8 hours of sleep every night.

• Drink plenty of water, and try unsweetened green tea if you feel the need for caffeine.


• Being active regularly will help boost energy stores by conditioning the body to make optimal use of oxygen

• Eat three small meals a day with healthy snacks in


Base Camp

Camp I

Camp II

Camp III

Camp IV

Summit

Wee

k 5:

Cam

p IV Welcome to Camp IV

Elevation: 26,768 feet –Most climbers use supplemental oxygen when climbing at this altitude. On one side of Camp 4 is the Kangshung Face, a 7,000 foot drop off; on the other is the 4,000 foot Lhotse Face.

Everest Fact: Each breath on the summit of Everest has 66 percent less oxygen than at sea level. A human taken from sea level and dropped on the summit would lose conscienceness within minutes and quickly die (Jon Krakauer, Into Thin Air.)

Health Fact: Behavior change is more likely to stick when it is self-motivated and rooted in positive thinking.

While you stand atop the 29,035-foot summit, focus on the future. The last four weeks have been an exhilarating health journey, but don’t stop here — stay focused, and use what you have learned to create a healthy plan that will last a lifetime.

Make a plan that will stick. When making your plan, be specifi c. Want to exercise more? Eat better? Break a bad habit? Detail your plan as specifi cally as possible. Write everything down and post your plan where you’ll see it as a reminder.

Start small. After you’ve identifi ed realistic short-term and long-term goals, break down your goals into small, manageable steps that are specifi cally defi ned and can be measured. Is your long-term goal to lose 20 pounds within the next fi ve months? Focus on losing one pound each week. If you would like to eat healthier, make it your goal for the week to replace dessert with fresh fruit. At the end of the week, you’ll feel successful knowing you met your goal.

Change one behavior at a time. Unhealthy behaviors develop over the course of time, so replacing unhealthy behaviors with healthy ones requires time. Many people run into problems when they try to change too much too fast. To improve your success, focus on one goal or change at a time. As new healthy behaviors become habit, try to add another goal that works toward the overall change you’re striving for.

Involve a buddy and get some support. Accepting help from those who care about you and will listen, strengthens your resilience and commitment. Whether it is a friend, co-worker, or family member, having someone with you on your journey will help keep you motivated and accountable.

You will have occasional lapses, but that doesn’t mean you should throw all your hard work away. When you eat a brownie or skip the gym, don’t give up. Minor missteps on the road to your goals are normal and okay. Resolve to recover and get back on track. Remember, you have climbed to the summit of Mt. Everest, an incredible 29,035 feet, so you know you can do anything!


track. Remember, you have climbed to the summit of Mt. Everest, an incredible 29,035 feet, so you know you can


Base Camp

Camp IV

Camp I

Camp II

Camp III

Summit

Challenge Materials

Climbing PermitUse this form to record the climber’s name and weight/waist/hip measurements pre and post challenge. You’ll need a scale and tape measure to conduct this portion of the challenge. Weighing in and out is optional for climbers, but those who do not are not eligible for the Biggest Loser or Skinniest Climber prize money.

Tracking SheetParticipants use the tracking sheet to document their daily healthy habits of climbing stairs, exercising, eating healthy and drinking water, and submit it to you each week. The sheet is designed so that the climber is tracking and reporting challenge totals so you don’t have to. You verify the totals at the program conclusion and award prizes in five categories: fastest to the summit, highest percentage of body weight lost, most inches from waist and hip lost, most physical activity recorded and a random drawing.

Challenge TokenWe provide you with carabineer key chains as a program giveaway. This gives your climbers a constant, visible reminder of their daily expedition goal.

Base Camp

Camp I

Camp II

Camp III

Camp IV

Summit


EXPEDITION – PERMIT

“It’s not the mountain we conquer – but ourselves”

–Sir Edmund Hillary

A healthier you starts here

1-800-365-2345

For access to health information online, visit bcidaho.com

Change happens one step at a time.


Step up to a healthier lifestyle.


Physical activity will add years

to your life, and life to your years.


Take a little walk with me.


Small steps make big differences.


One step farther each day.


There are 1,440 minutes

in every day . . . schedule 30 of them for physical activity.


Posters for Stairwells & Elevator ClingsPosters available in 11 x 17 at no charge, in 24 x 36 foam core for $25 or 24 x 36 framed for $50 each. Elevator door clings available in 24 x 36; 2 clings are $150 (installation in the Treasure Valley).

Avoid awkward silence by taking the stairs.

Walking up stairs burns almost five times more calories

than riding an elevator.


Avoid awkward silence by taking the stairs.

Next time race the elevator and take the stairs.


Your RoleYou are the facilitator — the person key to keeping the program on track. In addition to organizing the program and tracking participant activity, you may choose to manage the material distribution of the program, or decide that someone else should assist during your Mt. Everest Challenge.

Here’s what you will do●● Select a back-up person to assist you if you are not

available.

●● Determine a date for program launch and communicate this to all employees.

●● Determine the locations for the posters (high-traffic areas such as stairwells, in/near elevators) and hang them immediately prior to the program launch.

●● Determine how the team leader (if someone other than you) will communicate to the participants. For example: send email, mailboxes, voicemail each week of the 5-week program.

●● Determine who will conduct and when and where you will hold the weigh in (Friday before a Monday launch is ideal) and weigh out (Monday after program conclusion is ideal).

●● Determine how you will distribute the kick-off newsletter, tracking sheet and carabineer to employees who have signed up to participate in the program.

●● Determine who will collect the climbers’ fees.

●● Determine how you will collect weekly participant tracking sheets. You can do this electronically and/or with hard copies.

●● Be available to answer questions about the program.

Review the tracking sheets weekly during the challenge and total as needed. Determine winners of the first four categories based on results and randomly select one winner from participant entries and award prizes. A winner in the Fastest to the Top category will likely surface during the first few weeks of the program, but we recommend you do not announce his/her name until the conclusion of the program when you announce all mountaineering winners.

Optional: ●● Increase the stakes by matching climbing permit fees to

double the pot the five winners will split.

●● Determine if and how you can use any incentives such as healthy treats, water bottles and/or another activity to motivate participants.

●● Determine if you would like to survey your employees before and after the program to gain feedback on program popularity and success.

Program TimelinePre-Launch2-4 weeks prior to program

●● Download emails/newsletters/tracking sheet/climbing permit from our website, bcidaho.com. You do not need to login. Select Employers, then Mt. Everest Challenge under the Special Programs heading. You can also request printed materials from your account manager or local district office.

●● Contact your account manager or local district office to request a supply of carabineers and posters. We need to know what size and how many posters you want.

●● Ensure that your site is coordinated with other work site facilitators in the company who are participating, so all employees experience the program at the same time.

Launch1 week prior to program

●● Distribute launch email encouraging employees to sign up for the program. Attach Expedition Launch Newsletter and tracking template.

●● Conduct “weigh in” for climbers wanting to participate in this program component (we recommend you do this the Friday prior to the challenge launch).

●● Collect entry fees and provide climbers with climbing permit.

●● If you plan to survey employees, conduct the pre-program survey now. You can find information about the survey tool (Survey Monkey) and instructions on its use on our website.

Program WeeksWeek 1 Collect unpaid entry fees and “weigh in” any participants who were not able to weigh in immediately prior to program start. Employees don’t have to weigh in to participate, but those who don’t are not eligible for the Biggest Loser or Skinniest Climber awards. Employees who want to participate but not pay the fee can do so, but are not eligible to win a portion of the “pot” at the conclusion of the program.

Distribute Week I-Base Camp newsletter, tracking sheet and carabineer to those employees who sign up (note: sign-ups can continue throughout the 5-week program, but those signing up after your weigh in will not be eligible for Biggest Loser or Skinniest Climber awards).

Weeks 2 through 5On Mondays – Send email with attached newsletter. Beginning week 2, collect the completed tracking sheets from the previous week.

Conclusion1 week post program

●● Collect tracking sheets from participants for week 5.

●● Conduct “weigh out” for those who are participating in this component of the program (we recommend you do this the Monday following the challenge conclusion).

●● Determine winners in each of the climber categories.

●● Send wrap-up email notifying all participants of winners.

If you plan to survey employees, conduct the post-program survey now. You can find information about the Survey Tool (Survey Monkey) and instructions on its use on our website.

Celebrate success! At the conclusion of the challenge, congratulate your climbers with a healthy lunch or other “roof of the world” celebration.

Sample Emails You’ll send seven emails to those who are participating in this activity – one email before and after the program and one each week of the program. Following are the sample emails. Emails are available on our website so you don’t have to re-type them, and you can edit as you wish. You should send the emails Monday morning of each week during the challenge along with the weekly newsletter attachment.

Launch Email (attach Expedition Launch newsletter and tracking template)

Email #1 – Week 1 (attach Expedition Launch newsletter, tracking template, and Week 1- Base Camp newsletter)

Want adventure without danger?

Join your fellow employees in the Mt. Everest Challenge starting on [insert date here] and climb to the highest summit in the world!

This five-week challenge will get you moving as you track your physical and nutritional activity in an effort to ascend the summit of Mt. Everest. Track how much you take the stairs and increase your consumption of veggies to reach the top. For more information, please see the Mt. Everest Expedition Launch newsletter and tracking template attached. Weekly tracking sheets can be turned in [insert name/location here].

To register, bring $5 (cash or check) to [location] during any of the following times: [insert dates/times here].

Weight, waist and hip measurements are optional and can be taken before and after the climb, for a chance to win monetary prizes!

All participants receive a prize just for signing up and a chance to win money at the end of the challenge!

Join the Mt. Everest Challenge

The Challenge starts [insert date] and ends [insert date].

Challenge rules:●● Simply record your activity and consumption of water, fruit,

and vegetables on the attached weekly tracking sheet.

●● Completed tracking sheets must include Name, Week #, and Total Weekly Feet Climbed.

●● Record your weekly totals.

●● Submit your completed tracking sheet each Monday (by 5:00 p.m.) to [insert contact name/location].

●● Read the weekly tips (attached) for Everest facts, health tips and more.

Do you know which activity is so important you should devote one-third of your time to doing it? Find out by reading the attached newsletter Week 1- Base Camp.

To earn feet (and “climb to the top of Mt. Everest”):●● Each flight of stairs (16-18 steps up) earns you 10 feet

●● Each serving of fruit or vegetable (about ½ cup) earns you 25 feet

●● Every 32 ounces of water consumed earns you 25 feet

●● Every 15 minutes of aerobic exercise or strength training earns you 25 feet

●● Every mile of running, walking or elliptical earns you 100 feet

●● Every 1 mile of cycling earns you 20 feet

Ways to win money:●● Fastest to the summit (11,335 feet from base camp)

●● Biggest loser (lost highest percentage of body weight)

●● Skinniest climber (lost most inches from waist and hips)

●● Apa Sherpa Endurance Award (recorded the most physical activity)

●● Hillary/Norgay Award (random drawing of all participants)

To help:●● There are motivational posters in the [insert locations]

The goal of this challenge is to help you improve your health. Please remember that to maintain healthy weight loss, you should lose up to 2 pounds per week. The real secret to long term weight loss is to forget about instant results and settle in for long term lifestyle change.

So far [insert number] employees have signed up and there will be five [insert dollar amount] (or more) awards.

For more information, please see the attached Mt. Everest Expedition Launch newsletter, weekly tracking template, and Week 1- Base Camp newsletter.

Welcome to week 1 of the Mt. Everest Challenge!

Are you fueling your body with nutritious foods?

Read the attached Week 2- Camp I newsletter to find out what to eat, so you’ll have more energy to reach the summit of Mt. Everest!

Remember to submit your completed tracking sheet each Monday (by 5:00 p.m.) in [location]. Completed tracking sheets must include Name, Week #, and Total Weekly Feet Climbed.

To earn feet (and “climb to the top of Mt. Everest”):●● Each flight of stairs (16-18 steps up) earns you 10 feet

●● Each serving of fruit or vegetable (about ½ cup) earns you 25 feet

●● Every 32 ounces of water consumed earns you 25 feet

●● Every 15 minutes of aerobic exercise (swimming, shoveling snow, brisk walking, etc.) or strength training earns you 25 feet

●● Every mile of running, walking or elliptical earns you 100 feet

●● Every 1 mile of cycling earns you 20 feet

[insert #] employees have signed up and there will be five ways to win $[insert monetary amount]!

Ways to win:●● Fastest to the summit (11,335 feet from base camp)


●● Skinniest climber (lost most inches from waist and hip)

●● Apa Sherpa Endurance Award (recorded the most physical activity in 5 weeks)



Thanks for your participation in the Mt. Everest Challenge!

Week 2 of the Mt. Everest Challenge is here!

Want to learn ways to save some calories which could help you with weight loss? Read the attached Week 3- Camp II newsletter today, during your climb to the summit of Mt. Everest!








Thanks for your participation in the Mt. Everest Challenge!


Email #3 – Week 3 (attach Week 3 - Camp II newsletter)

Email #2 – Week 2 (attach Week 2 - Camp I newsletter)

Don’t stop now. Keep incorporating the healthy habits you have gotten used to over the past 5 weeks.

●● Mark your calendar! Final Measurements will be taken in the [location/date/time].

●● Please stop by to have your weight, waist, and hips measured (optional).

●● Please take this QUICK Survey: http://www.surveymonkey.com

Winners will be announced the end of next week.






Remember to submit your completed week 5 tracking sheet Monday (by 5:00 p.m.) in [location].

Thanks for participating in the Mt. Everest Challenge!

You did it! You completed the Mt. Everest Challenge!

ResourcesThe WellConnected wellness tool on the Blue Cross of Idaho website, bcidaho.com, is a great resource. It contains information on fitness, nutrition, weight loss and stress. Log on today to learn more.

Did you know that exercise is the most effective way to reduce stress? Read the attached Week 4- Camp III newsletter to learn about helpful ways to manage stress.

Keep trekking and tracking…there are only 2 weeks left!

Ways to win:

●● Fastest to the summit (11,335 feet from base camp)









Behavior change is more likely to stick when it is self-motivated and rooted in positive thinking. While you stand atop the 29,035-foot summit, focus on the future. The last four weeks have been an exhilarating health journey, but don’t stop here — stay focused, and use what you have learned to create a healthy plan that will last a lifetime. Read the Week 5- Camp IV newsletter to learn about making a plan that will last, ways to find support, and more.

Keep trekking and tracking, and challenge yourself to try something new!









The Final Week of the Mt. Everest Challenge is here!

Email #5 – Week 5 (attach Week 5 - Camp IV newsletter)

Email #4 – Week 4 (attach Week 4 - Camp III newsletter)

©2013 Blue Cross of Idaho is an Independent Licensee of the Blue Cross and Blue Shield Association

A healthier you starts here

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Mt. Everest Challenge - Idaho Health Insurance - Blue ... Materials/Mt Everest... · Every 32 ounces of water consumed ... Join your fellow employees in the Mt. Everest Challenge