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THANK YOU TO OUR SPONSORS

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1

VALDOSTA YMCA TEAM LEAN 2017

What is ?• Team Lean 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, 2017 and will end on Thursday, March 23rd, 2017.• Teams 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.)• Team 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 Team Leaners 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 ? (Team Lean Educational Classes Required)• Anyone age 14 and up may participate.• Team Lean 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, 2017.• 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.

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Team Lean2017

Team Lean2017

Team Lean2017

Team Lean2017

Team Lean2017

• Healthy eating and exercise are encouraged.• Drastic weight loss is discouraged.• Participants must bring their Team Lean book each week to record weight. Weights will not be given out

any other time.• Team 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?• Team 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 Team Lean 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?• Team members cannot be replaced.• Team 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.• Team 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 Team Lean participant

who wants to join during the Team Lean.• Valdosta and Lake Park facilities and group fitness classes are included in your Team Lean 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

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Team Lean2017

• 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, 2017. • 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 Team Lean 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) -Team Lean Step Challenges: Mondays & Wednesdays at 5:00 a.m. in the Main Studio -Team Lean Zumba: Tuesdays at 6:00 p.m. in the Gym -Team Lean Boot Camp AM: Monday & Wednesday at 7:00 a.m. *Meet in front lobby* -Team Lean 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

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Team Lean2017

GET YOUR FREE BODY COMPOSITION ANALYSIS

TODAY!

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 = Leaner, Toner You!

TANITABODY COMPOSITION

ANALYZER

TBF-300A

BODY TYPE ATHLETICGENDER FEMALEAGE 26HEIGHT 175 cmWEIGHT 72.4 kgBMI 23.6FAT% 20.4%BMR 6494 kJ

1552 kcalIMPEDANCE 474ΩFAT MASS 14.8 kgFFM 57.6 kgTBW 42.2 kg

TARGET BF% IS: 18%Predicted weight: 70.2 kgPredicted Fat Mass: 12.6 kgFAT TO LOSE: 2.2 kg

Consult your physician before beginning any weight management program. Tanita is not responsible for determining your target BF%

FAT% - The percentage of total body weight that is fat.

FFM - Fat Free Mass is comprised of muscle, bone, tissue, water, and all other fat free mass in the body.

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

IMPEDANCE - Impedancereflectsthe body’s inherent resistance to an electrical current. Muscle acts as a conductor of the electrical current, adipose tissue acts as a resistor.

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

BMI - Body Mass Index is a height to weight ratio, and is calculated by the following formula:

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: PFMCalculated fat mass for the give Target BF%.

Weight (kg)Height (m2)

Desirable Range: 18.5-24.9

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Team Lean2017

VALDOSTA-LOWNDES COUNTY FAMILY YMCA

TEAM LEAN 2017REGISTRATION 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/WAIVERIunderstandthatpriortobeginninganyspecificdietorexerciseprogramthatIshouldconsultmyphysician.Thisprogramis 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,andassigns,includingbutnotlimitedtoany 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 Team Lean 2017 program. Any disputes should be directed to the Team Lean 2017 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 thoughtofremuneration.Iunderstandthattherearenorefundsafterthefirstweigh-in.Ifyouareunder18yearsofage,parent’s signature and physician release form are required.

PARTICIPANT/PARENT SIGNATURE: ___________________________________ DATE: ________________

CHILD’S NAME IF PARENT IS SIGNING FOR CHILD: ____________________________________________