Spring Into Health

Spring Into Fitness

Spring is the perfect time for fresh starts. As the snow starts melting and you’re packing away your sweaters and spring-cleaning your home, think about ways you can spring clean your health. What better time than now to improve your life in a healthy, positive way.

Seven Ways to Refresh Your Health This Spring

1. Refresh Your Workout

Doing the same workout day after day can not only cause burnout and boredom, but you will hit a plateau as your body gets use to your workout. Switch it up and try something new! Consider trying a new class at your gym, using the pool or adding squats to the end of your walk.

2. Get Outside

Beat the winter blues once and for all and get outdoors and enjoy the warmer weather. Studies have shown outdoor exercise can improve your mental well-being, make you feel revitalized, and ease tension, anger and stress. 

3. Spring Clean Your Pantry

Still have Valentine’s Day candy in your pantry? Go through and purge your pantry of unhealthy temptations like chips, sugary drinks and sweets and replace them with healthier options.

4. Learn How to De-Stress

Reducing your stress not only makes you feel better, but can have positive long-term effects on your health. Learn what your stress triggers are and find an effective outlet for relief, like morning meditation or taking three deep breathes when stress overwhelms you.

5. Out With the Old, In With the New

Treat yourself to a new pair of running shoes or workout outfit to motivate yourself. As a rule of thumb, running shoes should be replaced every 600 miles since the cushioning and soles will wear down with time.

6. Set a Small, Non-Weight Related Goal

Have you always wanted to do ten pull-ups or run a 5k race? Setting a positive goal can help give renewed purpose and motivation to your workouts.

7. Eat Local Seasonal Produce

Produce that is in-season tastes better and costs less. Hit up your local farmer’s market and stock-up on in-season produce like asparagus and artichokes.

Written by: Jillian Tongate, Marketing Manager

Healthy Greens for St. Patrick’s Day

Are you ready to show your Irish pride on St. Patrick’s Day? What began as a religious feast day for the patron saint of Ireland is now an all day festival celebrating Irish culture with extravagant parades and a whole lot of green. Weigh and Win encourages you to continue to celebrate this St. Patrick’s Day with a whole lot of greens, but maybe a little less green beer and more green leafy veggies!

Leafy greens are one of the most hormonally healing foods in this world because they have the most nutrition per calorie, they keep you satisfied for longer, and the calories are much less likely to be stored as body fat. These foods are natural health boosting and fat burning medicines that you won’t need to purchase over the counter- unless it’s a grocery store counter!

Healthy-Greens-2 Healthy Greens 1

Most nutrition per calorie

I hope we can all agree that 250 calories from Twinkies is not the same as 250 calories from Spinach. Calories are very different in foods when it comes to nutrition and keeping our body healthy long-term. The key is nutrition QUALITY. Quality is based on how much nutrition (vitamins, minerals, essential fatty acids, and essential amino acids) you get for the amount of calories you consume.

Keep you satisfied for longer

Leafy greens are packed with high amounts of water, fiber and protein. More water and fiber means bigger food, more stretch, and getting fuller and staying fuller for longer. That is why 200 calories of wet, fibrous celery is more filling then 200 calories of dry, fiber-free gummy bears. A calorie is not a calorie when it comes to filling us up and keeping us full throughout the day. For example, I bet a six-pack of green beer would make you want to grab a pizza later in the day.

Unaggressive in being stored as fat

Leafy greens produce a very small amount of glucose, which is the blood sugar released during digestion to bring energy to cells. Aggressive calories in certain starchy and sugary foods will cause too much insulin to be released. Body fat storage is triggered as a response to eating foods that causes more glucose in our blood stream then we need at one time.

Arugula, Bok Choy, Cabbage, Collards, Dandelion Greens, Kale, Leaf Amaranth, Leeks, Mixed greens, Mustard Greens, Romaine Lettuce, Spinach, Turnip Greens…and the list goes on! Pick a few for dinner this week and celebrate good health and St. Patrick’s Day.

Written by:
Mallory McCormick, Weigh and Win Health Coach

Making Health Rewarding: Effectiveness of Incentives

Weigh and Win is intended to be a scalable, affordable program that offers an incentivizing wellness program to the community. The Weigh and Win team recently attended the 10th Annual Executive Forum on Rewarding Healthy Behaviors to showcase the program while learning of others working towards the same initiatives. Among the many notable attendees, Jeffrey T. Kullgren, MD, MS, MPH presented his study at The Children’s Hospital of Philadelphia surrounding financial incentives for weight loss. The study focused on a population of employees at the Children’s Hospital of Philadelphia with a BMI of 30-40 kg/m2.  Participants were then divided into three groups; an individual incentive for meeting weight loss goals, a group incentive for meeting weight loss goals, and a control group receiving no incentive. Participant weight measurements were taken after 24 weeks and 36 weeks. The study even uses the same HEALTHspot kiosks from incentaHEALTH that Weigh and Win uses for our community wellness program. The results indicated that group-incented participants lost the most weight, but individually incentivized participants maintained the greatest weight loss.

Weigh and Win offers both group incentives and individual incentives. In fact, we find that participants are more successful with their initial weight loss when involved in a group, and we also see stable engagement rates among individuals within the program. Below is a cohort report for Weigh and Win’s participants as of 12/31/2013. You will see in blue the population size is 27,742 people, and how many people have earned each tier of incentives.



The image below illustrates the success our participants enrolled in the Team Challenge, a group-incentivized program feature of Weigh and Win, for the same cohort of participants (n=27,742).

Team Challenge Stats

Weigh and Win is in its 4th Program Year and has 45,000 enrollments to date.  Are you interested in the program?  Check out www.WeighAndWin.com to enroll or find a kiosk near you!

Written by: Lia Schoepke, Program Manager

Paying for Weight Loss Produces Results

Weigh and Win Stats

Weigh and Win program helps Coloradans
improve their health with incentives

DENVER – In the three years since the program began, Weigh and Win has helped Coloradans lose more than 125,000 pounds and distributed $220,000 in cash rewards. Weigh and Win is a free community program for all Colorado residents that pays cash rewards for weight improvement and maintenance.

In 2013, Weigh and Win had over 67,000 weigh-ins completed, integrated with Fitbit activity trackers, and enrolled over 12,000 new participants for a total of 45,000 Coloradans enrolled to-date. To improve community kiosk access, eight new kiosk locations were added for a total of 49 locations throughout Colorado from Grand Junction to Pueblo to Brush.

Studies have shown that weight loss programs with financial incentives produce better results. Group incented participants lose the most weight, while individually incentivized participants maintain the greatest weight loss over time. Weigh and Win harnesses the motivation of incentives with both an individual incentive weight loss program, as well as group weight loss challenge opportunities.

“We are continuously expanding our opportunities to engage our participants and partners,” says Lia Schoepke, Weigh and Win Program Manager. “We offer group incentives with our Team Challenge feature, a program component that rewards prizes and a $1,000 charitable donation to the winning teams. We also reward engagement and success for individual participants with cash incentives and prizes for participation.”

This incentive structure is proven to be successful. The average weight improvement for successful Weigh and Win participants after one year in the program is 17 pounds or an eight percent weight loss. Participants involved in the Weigh and Win Team Challenge see a higher success rate: 19 pounds for team members and 24 pounds for team captains.

“When I started the Weigh and Win program I weighed 390 pounds. Getting paid to lose weight was a real motivator for me. I am very motivated by competition and hate to lose, so the team challenge helped push me as well,” shared participant Carletta Alber who has lost 180 pounds with Weigh and Win.

The success of participants is having an impact on communities as well. For every $1 invested into the community program, $3.42 is saved in reduced health care costs, according to an independent analysis done by a researcher at Colorado State University.

In 2014, Weigh and Win plans to continue to help Coloradans stay engaged in improving their health with competition and incentives. In the coming months a new program enhancement, Challenge-a-Friend, will allow Weigh and Win participants to create custom challenges with friends, family and co-workers.

For more information, contact:
Jillian Tongate
Marketing Manager


HEALTHpoints Winners & Next Drawing Prizes

Did you know that every month we give away great prizes through our HEALTHpoints program? Anyone enrolled in Weigh and Win can earn HEALTHpoints by engaging in the program. Performing activities like weighing-in at a kiosk, opening your email or making a journal entry will all earn you points. For more information on HEALTHpoints visit our FAQS.

Congratulations to the (6) February HEALTHpoint winners of the BMP Resistance Band Sets. There were 721 participants who reached the (300) point threshold and were entered in the drawing.

Resistance BandsSabrina – Thornton
Rebecca – Westminster
Avanye – Pueblo
Tilman – Commerce City
Jamie – Greely
Jane – Arvada


March HEALTHpoints Prize


Written by: Jillian Tongate, Marketing Manager

Tips for Staying Active While at Work

What’s your reason for not sticking with your New Year’s resolution to become more active this year? For a majority their reason is they are “too busy” and demanding work schedules are the number one culprit. With technology advancements, many jobs have moved from being physically demanding to sedentary. Just because most of us work in an office or a cubical doesn’t mean we can’t continue to keep our bodies fit. Try some of these ideas for staying active while at work and finally get yourself moving toward a true state of health!

Go for a walk break – Set a designated time and get  your co-workers together each day to take a quick 15-20 minute walk around the office building or campus.  

Walking Break                     

Take the stairs – Skip the elevator and take the stairs whenever possible. If it’s too cold to take your daily walk, agree to climb the stairs instead!

Stand at your desk – Try this while on one of those long conference calls you dread each week. You can even add in some squats or calf raises! You may want to mute the phone if you find yourself getting out of breath.

Park further away – Park your car at the top of the parking garage or at the back of the parking lot and enjoy your walk into the office each morning.

Move around the office more – Get up out of your seat and personally deliver messages rather than calling or emailing your coworkers down the hall.

Incorporate activity into your day- Try to incorporate some body weight exercises each day. Set an alarm to go off each hour and take 60 seconds to complete one set of each of the following exercises:

6 Exercises to Do At Work

1. Squats or wall sits – Challenge yourself to see how many squats you can do in one minute or if you can hold your wall sit for an entire minute.

2. Calf raises – You can do these standing or seated. To add resistance while sitting, place a couple books or other heavy object on your knees.

3. Push-ups (on the floor, wall, or desk) – How many push-ups can you do without stopping? Challenge your coworkers!

4. Plank (on the floor, wall, or desk) – Can you hold a plank for an entire minute? As time goes by try improving on your past time!

5. Tricep dips (on your desk or chair) – If you are doing these on your chair make sure it’s secure or backed up to a wall so it does not move.

6. Sit-ups – Many variations of sit-ups can be done in the office. Bring in a towel or yoga mat to lay on.

Written by: Deanne Emig, Weigh and Win Health Coach