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THE CHALLENGE IS UNDERWAY!
The WCA Group Health Trust (GHT) fitness challenge has begun! This mailing includes all the details on point tabulation and deadlines for point submission. Keep a copy for your reference throughout the challenge. The GHT website also contains all the details of the challenge.

Please remember all of the points reported are on the honor system. We ask that everyone be honest so the challenge is fair and fun for everyone. 

GET YOUR CAMERA OUT!
Are you going for a run? Does your team take a walk together? Do you and a partner workout together? Have a friend or teammate take a picture of you in action and submit it. The photo may appear on the website or in other GHT publications. The photos we use most often are those of people in action. 

You can also use the link to share any comments you have about how the challenge is going for you.  To share action photos or comments please  click here.

SLEEP CAN EARN YOU EXTRA POINTS
During week 2 of the challenge each night participants sleep 7-9 hours they can add a point to their weekly total.  Adequate sleep is important for many reasons. While sleeping your brain signals your body to release hormones that help decrease the risk for health conditions, manage your hunger level, maintain your immune system, and retain memory.

Individuals that usually slept less than six hours a night were 12 percent more likely to experience a premature death, according to researchers in the United Kingdom and Italy. While  the Center for Disease Control and Prevention (CDC) states the lack of sleep can contribute to many chronic health problems including diabetes, heart disease, obesity and obstructive sleep apnea.

If you are not getting enough sleep you can find yourself hungrier. Poor sleep habits increase the body's energy needs. Your brain will release chemicals to signal hunger, which can lead to over-eating and possible weight gain.

While you are sleeping your immune system releases compounds called cytokines. Some cytokines have a protective effect on the immune system. A 2013 study found that the lack of sleep increased the amount of inflammatory compounds in a person's body. These compounds are associated with conditions like asthma and allergies. Researchers have found that participants' immune systems were affected by the lack of sleep.

Sleep is instrumental in protecting and strengthening your memory. People who are sleep-deprived have a harder time receiving information due to the brain's overworked neurons. Additionally they may tend to have impaired judgement and lose their ability to recall previous information.

HOW TO BUILD GOOD SLEEP HABITS
Schedule Your Sleep
To establish a regular sleep-wake cycle, attempt to go to bed and wake up at the same time every day, including weekends.

Avoid Stimulants
At least four hours before sleep avoid caffeine, chocolate, and nicotine all of which can keep you awake. Alcohol may initially make you sleepy, but will disrupt your sleep later in the night.

Make Your Bed Comfortable
Make sure you have a comfortable mattress. Also, use room darkening shades, earplugs or any other tools that will help create a quiet, dark environment.

Exercise Regularly
Exercise can promote deeper, more restful sleep. For some you may want to avoid exercising too close to bedtime, as you may feel too energized after a workout.

Relieve Stress During The Day
Try to find some stress-reducing techniques that work for you. Perhaps you can keep write down everything that is causing you stress each day. Start practicing yoga, learn to meditate, take walks or get regular massages.
TEAM LEADER
Each team will designate one member as the team leader. This person will act as the main contact to the GHT. The team leader is responsible for submitting team rosters and informing the GHT of any changes, collecting and reporting the team's points, and distributing mailings and prizes. 
 
All team scores will be tracked by the team leader's name so for that reason a person can only be a team leader for one team and it is suggested that the team leader is a member of the team.

As team leader the most important responsibility is to submit your team's weekly point totals.  To be eligible for the weekly prize drawing, team points are due on Tuesday by 4:00 p.m. That means week 1 points are due on April 17. To submit your team's points please click on this link (the form is not available until April 15).  This link will also be available on the  GHT website.

Week
Team Points Due by 4:00 p.m.
April 8-14
April 17
April 15-21
April 24
April 22-28
May 1
April 29-May 5
May 8
May 6-12
May 15
May 13-19
May 22
 
HOW POINTS ARE EARNED
Participants can earn points each day depending on the amount of time they spend doing a physical activity. Choose which category you achieved and record the corresponding points. For example, if you did a 55 minute workout you would report 3 points for that day.

Amount Of Time
Points Earned
1-30 minutes of physical activity
1 point
31-60 minutes of physical activity
3 points
61-120 minutes of physical activity
5 points
120 minutes or more of physical activity
7 points

Event Participation                                                  5 points
These points are earned by participating in a community or charity sponsored fitness event (ex. 5k run/walk, triathlon, bicycle race, etc.)  These events must be open to the public and you have to participate in the event. Simply volunteering does not qualify you for the points. The event must occur April 8-May 19, 2018.
 
Each week there is an opportunity to earn additional points. Each day that you complete the respective activity you can add one point to your tracker.

Week
Activity
1
Keep a diary of your food and drink intake
2
Sleep 7-9 hours per night
3
Go two (awake) hours without TV, computer, cell phone or any other electronic device use. 
4
Think positive by recording positive events from each day
5
Observe quiet time
6
Consume at least 64 oz. of water per day

You record your points each day and then at the end of the week you report your point total to your team leader. The team leader will submit the team's total points for the week. 
TRACKING YOUR POINTS
Each participant will use this tracker to record their daily points. You can print a version if you prefer a paper copy. If you want an electronic version an excel file is also available. This tracker is for your own use and is not turned in.



Below is a completed sample tracker for week 1. In this example the participant worked out 1-30 minutes for 5 days and earned one point on those days. Then Monday and Thursday they had 31-60 minutes of activity so they earned 3 points on those days. They also participated in an event on Sunday so earned 5 points for that. Additionally on Sunday-Friday they did the bonus challenge so an extra point was earned for each day. This participant would then report 23 points to their team leader. 

QUALIFYING ACTIVITIES
Please use your best judgment when determining if an activity qualifies for points. This list provides a guideline, but does not include all activities that qualify. Please be honest to make this competition fun and fair for everyone participating. 
 
Your activity should require a moderate to vigorous level of effort. If you are participating in a team sport, please only count the actual time you are active. For example, if you are sitting out an inning during a baseball game, that time doesn't count.
 
Aerobic Activities:
Running
Brisk Walking
Jogging
Cycling
Aerobics Class
Racquetball
Tennis
Roller Blading
Stairmaster
Elliptical
Swimming
Baseball/Softball/Volleyball/Hockey, etc.
 
Muscle-Strengthening Activities:
Lifting weights
Working with resistance bands
Exercise that uses your body weight for resistance (push-ups or sit-ups)
Heavy gardening (digging, shoveling)
Yoga
Pilates 

FAQ's
Can my spouse participate?
Yes, if they are covered by the WCA Group Health Trust benefits. 

Can my co-worker that has different health benefits participate?
No, only those that are covered by the WCA Group Health Trust benefits.

Who reports the team's total points each week?
The team leader.   
 
Where do I report my team's points?
Use the link in this message or visit the GHT website at www.wcaght.org

What activities count for points?
You can use the qualifying activities list above for reference. Use your best judgement. Only you know what is considered a moderate to vigorous level of effort. Everyone will be different.

How are the point totals verified?
There is no way to verify that the point totals are correct. We have to rely on everyone being honest. Please do be honest to make the challenge fun for everyone. 

If I have less than 4 people on my team, am I still competing against those teams with 4 participants?
Yes, those teams with the highest points will be named the "winners." 

PRIZES
Weekly Prize Drawing:  Each week, every team that reports their total points will be entered in a prize drawing. The chosen teams will receive prizes for each team member that will be sent to the team leader.
 
Diligent Reporter: Any team that reports points for every week will be entered in a drawing at the end of the challenge.  Each team member will receive a prize.  
 
Challenge Winner:   The top 30 teams will receive credit vouchers for each team member.  The credit voucher can be used to purchase clothing and other GHT promotional items. Once the prize list has been confirmed all participants will receive an update on the prizes available.

CONTACT INFORMATION

Kelly Hageman
Wisconsin Counties Association
22 East Mifflin Street, Suite 900
Madison, WI 53703

Phone :   608-663-7188
Fax :       608-663-7189

22 E. Mifflin Street, Suite 900  |  Madison, WI 53703 |  P:  608-663-7188  |  F:  608-663-7189