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 27. Week 12 ends on Sunday, April 20.

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 coach.

If you have any questions about the Corporate Health Unlimited app, please reach out to your 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. This excludes the Midway InBody Scan; however participants may choose to do the Midway InBody Scan for an additional fee. Midway testing does not factor into scoring. 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 weekly 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 WEEKLY POINTS?

Each week, you can earn up to three points: one for your Workout Log, one for your Food Log, and one for the Tuesday Tip! To earn points, make sure everything from the previous week is up-to-date by 11:59 pm local time on each Monday night.

WORKOUT LOG

• Track all your workouts in a week in the Corporate Health Unlimited app.
• If you use Apple Health, Garmin, Fitbit, or Withings, you can sync your data with the Corporate Health Unlimited app.
• Suggested workouts are provided each week if you want to follow along.
• You can also build your own workouts within the Corporate Health Unlimited app.

FOOD LOG

• Track at least two meals per day for at least five days per week to qualify for the weekly point.
• You can track 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!

TRAINER TIPS

• Each Tuesday, our fitness and wellness experts will share their knowledge with you.
• Tune in live or watch a recording and send your Travel Agent proof of completion, and you will earn the point.
• To send proof of completion to your Travel Agent, use the Message feature in the Corporate Health Unlimited app!

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.

Example Participant starts out with 30 lbs. of fat mass and ends with 25 lbs. of fat mass. Fat Mass Change is 5 lbs, which is 16.67% of beginning fat mass. This equals 16.67 points.

7. Lean mass change is compared to initial lean mass, then multiplied by 3.

Example Participant 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% of beginning fat mass. This equals 5.00, which is then multiplied by 3 to equal 15.00 points.

WHY MULTIPLY BY 3?

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 multiplied by a factor of 3.

THEREFORE, IN THIS EXAMPLE:

• Fat Mass Points = 16.7
• Lean Mass Points = 15
• Total Body Composition Points for Example Participant = 31.7

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.

Protein is the most satiating macronutrient which can help curb hunger. Also, protein off-sets the risk for muscle mass loss that can come from eating in a calorie deficit during weight loss. Studies have shown protein timing and quantity can impact fitness goals as it relates to maintaining and building muscle. Generally, it is
important to evenly distribute protein throughout the day to maintain energy, fullness, and overall wellness.

The current recommended daily intake for protein is grossly undervalued. It is recommended the optimal daily
intake of protein is 1.2 - 2.1 grams of protein per kilogram of body weight. Endurance athletes often require 1.2
to 1.6 grams of protein per kilogram of body weight. Strength athletes may benefit from up to 2 or even 2.5
grams of protein per kilogram of body weight.

CARBOHYDRATE

• Preferred energy source for muscles and your brain.
• Helps break down fat and preserve muscle mass.
• Without adequate 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.

There are two main types of carbohydrates: simple and complex. Simple carbs are digested quickly, raising
blood sugar and providing immediate energy. They are found naturally in nutritious foods such as fruit and
dairy, but also in less nutritious foods such as candy, desserts, and sweetened beverages. Complex carbs, which include starch and fiber, are found in starchy vegetables like potatoes as well as grain foods like bread, pasta, and cereal. Starch breaks down to sugar once digested, providing energy, while fiber is an indigestible form of carbohydrate that slows down blood sugar rise and helps us feel fuller for longer. Whole grains, such
as whole wheat bread and brown rice, typically provide more fiber, vitamins, and minerals than refined grains, such as white bread and white rice, which have been stripped of some key nutrients during processing. For sustained energy and optimal health, we recommend choosing complex carbs that are high in fiber and
minimally processed.

Your body needs 45-65% of your calories to come from carbohydrates. The higher numbers should be used for an athletic population, who require more fuel for muscular contraction. The body has a limited ability to store carbohydrates, so regular consumption becomes even more important for athletic performance and
brain function.

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.
• 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.

Dietary fat has three main types: saturated, unsaturated, and trans fat. Saturated fats are primarily found in animal foods, palm, and coconut oil. If not consumed at responsible amounts, these fats may contribute to atherosclerosis, stroke, heart attacks, and other metabolic issues. Unsaturated fats are primarily found in plant foods and fatty fish such as salmon, tuna, and mackerel. Consuming the right amounts of these fats has been proven to provide brain health and cardiovascular benefits. Unsaturated fat comes in two forms: monounsaturated and polyunsaturated fatty acids. Omega-3s and omega-6s are two widely known polyunsaturated fatty acids that are particularly heart healthy when consumed appropriately. Due to the standard American diet, many people tend to consume too many omega-6 fatty acids and not enough omega-3 fatty acids. Trans fats have been banned from the food supply by the FDA within processed foods and have largely been replaced with palm oil. In addition, trans fats can be created by overheating oils consistently, which has been known to happen in the fast-food industry. This can be extremely harmful to cellular and heart health.

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. It also can sometimes really mess with your daily routine! Here are some tips you can use to work towards your goals if you are traveling during FitTripRX.

SLEEP
It is inevitable that your sleep schedule will get out of whack when you are traveling. 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. Most hotels today have amenities like a gym, video streaming service, or even in-room workout machines! Ask your hotel’s guest services what resources they have available to you. Stay active when you are out: sightseeing, jumping waves, and even building a sandcastle are fun ways of getting that cardio in.

HYDRATE
Dehydration can be a direct result of traveling. How? 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 the high sodium snacks that are offered 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!