Resources

What is FitTripRX?

A 12-week transformation program to help you make healthy lifestyle changes.

When does it start and end?

Week 1 begins on Monday, January 26. Week 12 ends on Sunday, April 19.

What can I win?

We will recognize the top overall male and female, second, and third place participants. Grand Prizes will be awarded based on highest number of points.

Throughout the 12 weeks, there will also be the chance to win Bonus Prizes. These are available to all participants and will be announced in that week's newsletter.

Where do I log my workouts and food?

You will track all of your participation on the Corporate Health Unlimited app. You should have received information on how to download the app from your Travel Agent (coach).

If you have any questions about the Corporate Health Unlimited app, please reach out to your Travel Agent (coach).

Disqualification Policy

Any participant found to have liposuction performed during the contest; found to be using steroids or illegal substances; or found to be receiving a medical weight loss intervention will be ineligible for grand prizes.

Participants are eligible to receive two InBody Scans (one at the start of the program and one at the completion) as part of the FitTripRx program. Final measurements must be completed at the end of the 12-week period (+/- 24 hours) from measure in date. Participants unable to make scheduled measure-out dates are still eligible IF they measure out early. Participants choosing not to measure out will be ineligible for grand prizes.

We reserve the right to cancel FitTripRx at any time. In the event of cancellation, registration fees will be refunded, unless the final InBody Scan has been completed.

The winners of FitTripRX are decided by points. Earn habit points throughout the program by logging your progress through the Corporate Health Unlimited app. You earn body composition points at the end, by comparing your initial InBody scan with your final InBody scan. Your final score combines your weekly points with your body composition points. You will not know your final score until the end of the 12-week program.

HOW DO WE CALCULATE HABIT POINTS?

We know that lifestyle change comes from daily habits. That's why you can earn up to two habits points every day! To earn points, track your workouts and nutrition in the Corporate Health Unlimited app every day.

WORKOUT LOG

Every day, you can earn 1 point for completing a workout from the workout library. These workouts can build cardio, strength, and even meditation and recovery! You can choose any workout from these libraries:

• FitTrip Destinations:
  • Cardio Conditioning
  • Core Strength and Centeredness
  • Mobility
  • Strength
• Exclusive Les Mills Collections:
  • Cardio and Dance
  • Flexibility and Recovery
  • HIIT and Strength
  • Mindfulness Collection
• You can also build your own Workout of the Day within the Corporate Health Unlimited app.

To earn your point, make sure you are "completing" the workout in the app.

FOOD LOG

You can track your food in the Corporate Health Unlimited app, or if you already use MyFitnessPal or Fitbit to log your food, you can sync your data with the Corporate Health Unlimited app. Try to accurately record your food intake. Even if you don’t hit your nutrition goal every day, tracking is a helpful habit to have!

The nutrition habit point will be rewarded the day AFTER you track. You will earn the point if you hit your nutrition goal +/- 20%. Aim for progress, not perfection!

HOW DO WE CALCULATE BODY COMPOSITION POINTS?

1. Body Fat and Weight in Pounds are measured via InBody Scan.
2. (Body Fat %) x (Weight in Pounds) = Pounds of Fat Mass
3. (Weight in Pounds) – (Pounds of Fat Mass) = Pounds of Lean Mass
4. Initial Fat Mass – End Fat Mass = Fat Mass Change (NOTE: If there is an increase in fat mass, 0 points are awarded)

5. (Initial Lean Mass) – (End Lean Mass) = Lean Mass Change (NOTE: If there is a decrease in lean mass, 0 points are awarded.)

6. Fat mass change is compared to initial fat mass and multiplied by 5.

Someone starts out with 30 lbs. of fat mass and ends with 28.5 lbs. of fat mass. Fat Mass Change is 1.5 lbs, which is 5.00% of beginning fat mass. 5.00 is multiplied by 5 and equals 25 points.

7. Lean mass change is compared to initial lean mass, then multiplied by 15.

Someone starts out with 100 lbs. of lean mass and ends with 105 lbs. of lean mass. Lean Mass Change is 5 lbs, which is 5.00% of beginning fat mass. This equals 5.00, which is then multiplied by 15 to equal 75.00 points.

WHY MULTIPLY?

We want to recognize the hard work of body recomposition, so we increased the weighting of both aspects of body composition by 5.

It is more difficult to change lean mass than to change fat mass, and increasing lean mass is generally healthy for your body. Based on guidelines by the ADA for fat loss and ACSM for lean mass gain, the lean mass points are also multiplied by a factor of 3. Since 5 x 3 = 15, the percentage is multiplied by 15.

THEREFORE, IN THIS EXAMPLE:

• Fat Mass Points = 25
• Lean Mass Points = 75
• Total Body Composition Points for Example Participant = 100

The InBody scan is a non-invasive body composition analysis that provides a breakdown of your weight in terms of muscle, fat, and water. InBody uses the latest technology in bioelectrical impedance. No more pinching. No more dunking. InBody testing is performed at the beginning and end of FitTripRx.

All initial InBody scans must be completed during the allotted testing period. Final measurements must be completed 12 weeks (+/- 24 hours) from measure in date. To be awarded points, participants are only allotted two InBody Scans (one initial and one final) during the competition. Participants may schedule a Midway InBody Scan at an additional cost but will not receive points for that specific test. All information is kept strictly confidential.

Each participant will receive a specialized InBody report that contains:

• Your body composition: fat mass and lean mass with body fat percentage
• Accurate reading of your Basal Metabolic Rate (BMR)
• Body water analysis
• Segmental analysis

TESTING GUIDELINES

• Maintain normal fluid intake 24 hrs prior.
• Stand for 5 minutes before.
• Remove socks/pantyhose/etc.
• Remove all heavy objects.
• Use the restroom before the test.

UNDERSTANDING YOUR RESULTS

Once you complete your InBody Scan, the next step is RESULTS—both the testing results and the results you want to achieve. You will sit down with your Travel Agent to go over your results, set your goals, ask questions, AND learn about your specific Basal Metabolic Rate (BMR).

WHAT IS BMR?

Your BMR is the minimum calorie requirements needed to sustain life in a resting individual. Essentially, it is the amount of energy used by the body to remain in bed asleep all day. BMR is responsible for burning up to 70% of the total calories used, but this figure can vary due to different factors, such as genetics, gender, age, weight, body fat percentage, diet and exercise.

Macronutrients (also called macros) are nutritional components of food which give us energy in the form of calories. They are considered essential; we must get them from our diets because the body is not able to make them. Each macronutrient plays an important role in the body, and they all work together for sustained energy, athletic performance, and optimal health.

The three macronutrients are protein, carbohydrate, and fat.

PROTEIN

• Essential for growth and development of muscle, tendons and ligaments.
• Supports metabolic processes and helps transport substances through the body.
• Is a component of some hormones.
• Can be used as an energy source.
• When protein needs are not met, the immune system can become depleted, putting you at higher risk for infection.

The Acceptable Macronutrient Distribution Range (AMDR) for protein is 10-35% of your daily calories. Another way you can estimate it is by eating at least 1.2 grams of protein for each kilogram of body weight per day.

CARBOHYDRATE

• Preferred energy source for muscles and your brain.
• Helps break down fat and preserve muscle mass.
• Two different kinds: complex and simple. Complex carbs like whole grains have more fiber, helping slow your blood sugar spike and keep you feeling full for longer.
• Without enough carbohydrate intake, your body may start to break down muscle for fuel. Losing muscle mass can slow metabolism, weaken the immune system, increase injury risk, reduce strength, and be detrimental to athletic performance and body composition goals.

Your body needs 45-65% of your calories to come from carbohydrates.

FAT

• Refers to the fat you eat not fat mass on your body
• Is a source of energy
• Provides the tools needed for hormone production
• Aids in the absorption of fat-soluble vitamins
• Is important for cellular structure and nerve signal transmission.
• Focus on eating more unsaturated fats, less saturated fats, and no trans fats.
• Fat is used to fuel your body, but it takes longer to process than carbohydrates, making it a slower and more sustained energy source. Like protein, fat increases satiety, making you feel more satisfied for longer after a meal.

Your body needs 20-35% of total calories to come from fat. Ideally, the majority of these calories come from
unsaturated fats. Saturated fat should be kept to less than 10% of total calories.

ADDITIONAL NUTRITION HANDOUTS

• Practical Portions: using your hand to estimate food servings
• Reading Nutrition Labels: tips on how to understand food labels
• Sample Menu: example meals to use for inspiration

We know that traveling is a great time for rest, relaxation, and exploration. Here are some tips you can use to work towards your goals if you are traveling during FitTrip.

SLEEP
Lack of sleep will result in reduced attention, alteration in moods, decreased memory processing, overall functioning… the list goes on. In addition, melatonin (an antioxidant that supports the immune system and is an important weight control hormone) release decreases when we are sleep-deprived. How can you promote better sleep when you are traveling away from home? Try sleep scheduling and sticking to your at-home sleep routine. Also, keep your waking hours consistent. You can also try dimmed lighting, exercising earlier in the day, eliminate afternoon caffeine intake, and limit late night snacking.

EXERCISE
Don’t forget to squeeze that workout in today. Remember that our workout library includes bodyweight-only workouts, stretching that can help stiff muscles, and mind-calming meditations!

HYDRATE
If you are flying, the cabin air in the plane is very low in humidity, which can lead to fatigue and dehydration. To prevent both of these, avoid high sodium snacks and keep the water coming.

EAT HEALTHY
Making healthy decisions when traveling can be a lot easier than you think. Seek the support of other “healthy travelers” when you are on the road. Encourage each other to hit the gym and make healthy dining choices together. OK, so you don’t always get to pick what or where you eat when traveling for business. Try to reserve a room with a fridge and microwave. This will allow you to shop at local grocery stores and keep healthy meals and snacks handy. Regardless of how many restaurant meals are included on your itinerary, remember to balance it all out. If you know that tonight’s meeting will be a food fest, eat a lighter lunch and enjoy the evening!