Tag Archives: weight loss

From Walking to Running a Marathon, to Losing 125 Pounds!

Kristin Arnold is proof that baby steps add up – to 52,400 to be exact!

“Two years ago, I was sitting at the Paramount Café eating with my kids. I was close to 300 pounds. I remember seeing all the people who just ran the Colfax Marathon and feeling so proud for them and a little bit envious,” shared Weigh and Win member Kristin Arnold.


“Little did I know, that two years later I would be 125 pounds lighter and running the Colfax Marathon myself!”

In January of 2016, Kristin Arnold joined the free Kaiser Permanente supported Weigh and Win program and began her transformation to better health.

“What I like about Weigh and Win is that it keeps me accountable. With the photographed kiosk weigh-ins, I knew that if the scale didn’t move or went the wrong way – I needed to make new changes. The cash rewards for my weight loss keep me motivated too!”

Kristin started improving her diet and eating more nutritious foods. Then, she began walking to incorporate exercise into her weight loss plan and starting running a few months after.

“I have never been able to run around a track once in my life without stopping. And now to run a marathon seven months later at the age of 43 blows my mind!”

Kristin had been losing weight consistently, but as soon as she began running she noticed a drastic weight change.

“I have lost 125 pounds, gone from a size 24 to a size 8 and I feel amazing. I have energy to do anything I want. I made my daughter run with me in the beginning and I have inspired a love for running in her as well. All I want in life is to be an inspiration to my family and to be healthy enough to lead a long life and enjoy every minute of it.”


Kristin’s advice to anyone thinking of improving their health and starting their running journey: “Take it one day at a time. You may have bad days. The important thing is to start again the next day and never give up.”

“I am running the Colfax Marathon this year as a reward to myself. A reward for how far I have come. Hopefully I will keep my daughter motivated and she will run it with me as a reward to herself next year.”

Cycling to Good Health

Recently Weigh and Win participant Juana Martinez not only lost her brother, her health was also suffering. After months of not feeling well, she made an appointment with her doctor.

“I have a family history of diabetes and have seen first-hand the trouble my family members have experienced as a result of their diabetes. So when my doctor told me I was borderline diabetic, it was the wakeup call I needed,” said Juana.

Juana immediately changed her eating habits and made physical activity a priority by beginning to bike to work every day.

“I love the way I feel riding to and from work. It clears my mind and I get my exercise in for the day. Plus, I’m saving money on parking and a bus pass.”

Cycling has also helped Juana strengthen the muscles in her legs, reducing the pain in her hips and knees.

“I’m able to do challenging hikes now. I even climbed my first 14er.”

In addition to biking, Juana joined Weigh and Win, a free Colorado program that provides technology-based health coaching, progress tracking and cash rewards for weight improvement.

“Every day I read through my coaching email from Weigh and Win. Whether it’s learning about heart rate or portion control – it gets me engaged in my health. The photographed weigh-ins are really beneficial. As I’m toning up and getting stronger, I can go back and compare what I look like now to the old me. It motivates me because I don’t want to be the person I was before.”

Two years later, Juana is twenty three pounds lighter and feels healthier and stronger than ever before.

“I love the way I feel after a long bike ride. I’m always sharing what I’m doing with friends and family, and encouraging them to get outside and get healthier, too.”

Losing Weight, Gaining Confidence

In 2013, Sharla Williams found the perfect prescription to cure her ailments – running.

“It was a time in my life where I was overweight and miserable,” said Weigh and Win participant Sharla. “I just didn’t feel good about myself and I was depressed.”

That same year she signed up to run in the Corporate Cup Relay for her job. She decided to take it seriously and started to train.

“I began running on a treadmill, starting off at a very slow speed. Every couple of weeks, I would increase my speed. I’m not going to lie, it was hard, but I kept going.”

Sharla’s hard work paid off, she completed her leg of the marathon (6 miles) in less than one hour and gained the confidence and motivation she needed to commit to living a healthier lifestyle.

Sharla Williams
That same year, Sharla joined Weigh and Win, a free Colorado program that provides technology-based health coaching, progress tracking and cash rewards for weight improvement.

“Weigh and Win helped me achieve my health goals with meal and snack suggestions that were texted to me daily. I also love how the program tracks my progress with weigh-in photographs so I can see how I have changed over time.”

In 2014, Sharla signed up and ran a longer leg in the 2014 Corporate Cup Relay and still finished in less than one hour. In 2015, she ran the half-marathon, which she is running again this year.

“My ultimate goal is to run the full marathon at the 2017 Colfax Marathon for my 35th birthday.”

Sharla uses her love of running and new-found confidence to encourage others to get healthy.

“Running gave me a whole new type of confidence. Not to mention I have been able to motivate my friends and family to become more physically active as well.”

When Sharla first started running, she weighed 159 pounds and wore a size 12. A year later, she was thirty pounds lighter and down to a size 4.

Before (on right): May 2013 After (on left): August 2014
Before (on right): May 2013
After (on left): August 2014

“My advice for anyone who is starting their journey is that at the end of the day no one can push you or make you do it. You have to be willing to do it for yourself. Some days are going to be hard but you have to make the decision to keep pushing through.”

Tips for Setting and Achieving New Year’s Resolutions

It’s that time of year again when the chill in the air, the smell of fresh pine, and the sounds of “Auld Lang Syne” remind us of the promise of a new and better year to come. Like many people, you’ve probably made a New Year’s resolution or two in the past. And like most, you’ve possibly felt discouraged at keeping these resolutions and have given up. Did you know that each year approximately 45% of American adults make at least one resolution? Sadly enough, nearly 25% of those resolutions fail within the first week, and almost half of the resolutions have been dropped after six months.

Whether you’ve vowed to lose weight, eat healthier, exercise more, quit smoking, reduce stress, or any other goal, there are ways to overcome the frustrations of sticking with your resolutions and to help you become a healthier YOU!

Follow these tips for sticking with your New Year’s resolutions:

1. Set Realistic Goals

It’s easy for us to fall into resolution pitfall by setting unreachable goals. Telling yourself you’ll lose 75 pounds before your Hawaiian vacation in May is not as realistic as telling yourself that you want to strive for a healthy weight loss of one to two pounds per week. Setting goals that are specific and realistic means that you are able to make lifestyle changes in a more achievable and sustainable manner.


  • “I will walk for at least 30 minutes per day, at least 5 days per week”
  • “I add at least one extra serving of dark leafy greens to my dinner at least three days per week”
  • “I will join my friend Suzie at a local yoga class at least two times per month”

2. Plan for Change

Habits and behaviors are not easy to change without first planning and assuming you can easily change these long-term habits often leads to failure. Simply telling yourself that you want to lose weight does not give you the opportunity you deserve for achieving this goal. Set a timeline of when you’d like to see this change and how you will achieve each step of your journey. If weight loss is your goal, plan for daily, weekly, and monthly targets and keep a journal handy for tracking these changes. Include a list of the tools and resources available for you to work towards each point on your timeline.

 Examples of Resources:
  • Daily text message reminders from Weigh and Win.
  • Friends or family members that hold you accountable.
  • Use the Weigh and Win journal for your daily motivation.
  • Sticky notes placed in highly visible locations around your home or office.
  • Daily motivation and self-affirmations written in a notebook or placed on the refrigerator or mirror.
  • Journal to track physical activity, meals, stress, and sleep. See below for a sample journal entry.


3. Expect Setbacks

Be patient with yourself when you feel you’ve hit a plateau or if you feel as though you weren’t as successful at working towards your health goals as you’d like. An occasional slip isn’t worth giving up your ultimate resolutions, although they should be acknowledged and learned from. If you eat too many calories or do not make the time to make it to the gym, forgive yourself and get right back to it the next day with a little extra motivation in mind. These setbacks are not worth the overarching success you’ll achieve. Acknowledging them as a part of the process and accepting yourself is part of you becoming the healthiest you can be.

4. Listen to Your Body

You are going to have days that are more stressful or that require a little extra motivation to keep you on track. Listen to the cues from your body, adapt, and stay engaged in your healthy resolutions as much as possible. If you are feeling under the weather, rest. If you feel that you cannot push as hard at the gym, slow down. Just by becoming more mindful of what your body needs, you are already creating an opportunity for managing your lifestyle changes. Take note of these days in your journal and learn how to better adapt for future setbacks. This takes time, but is well worth it.

5. Reward Yourself

Give yourself credit for all your hard work. It’s easy for us to be hard on ourselves when we fail at something and difficult to celebrate our successes. Celebrate your achievements, regardless of how large or small. Give yourself permission to reap the rewards of sticking with your resolutions and do so in a meaningful way. If losing weight is your New Year’s resolution, use your Weigh and Win reward to celebrate your weight loss achievements. Have you been eyeing a new wardrobe? Perhaps a romantic getaway? What about dining at a fancy new restaurant in town? Regardless of what inspires you, allow this to motivate you to stick with your goals!

 Tip: Try placing a dollar in a “Reward Jar” for each day of success. If you have a set-back day, remove a dollar. Use this reward to treat yourself to that something special.

Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers, by John C. Norcross, Marci S. Mrykalo, Matthew D. Blagys , University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4 (2002).


Not JUST Another Tool to Help You Achieve Your New Year’s Resolution


MEDIA CONTACT: Kaytee Long | Health Promotion Manager| O: 303-694-8012 |C: 303-619-8571 | klong@weighandwin.com


Free Resources Help Coloradans Stick to (and Achieve) a New Year’s Resolution

DENVER, Dec. 28, 2015 – Every holiday season, millions of Americans ring in the New Year with a common goal: weight loss. Whether motivation stems from wanting to fit into last year’s jeans or simply wishing to be healthier, data shows “staying fit and healthy” as the top New Year’s resolution of 2015 for Americans, followed closely by “lose weight.” According to a study done at the University of Scranton, of the 45 percent of Americans who usually make New Year’s resolutions, 64 percent maintain them past one month and 46 percent past six months. Only 8 percent of people are actually successful in achieving New Year’s resolution goals.

Living a healthy lifestyle is attainable if a person has access to the correct educational tools and support. In the United States, $40 billion is unnecessarily spent on weight loss every year, a number that could decrease exponentially by utilizing free community resources such as the Weigh and Win program (primarily funded by Kaiser Permanente). Not only would obesity rates decrease, but the amount spent on medications for obesity related ailments such as type 2 diabetes, high cholesterol and heart related issues, would follow suit.

“To compliment my healthy living New Year’s resolution, I joined Weigh and Win in January of 2014. My father passed away at 73 and my mother at 78; I had just turned 70,” said Weigh and Win success story Suzanna Spears.  “Weigh and Win was not only a free resource but a daily reminder of the commitment I had made to myself. I have lost weight and built muscle and stamina. People even comment on how I look better.”

Spears has since competed as a walker in 10 5k’s, 9 of which she has taken first place.

“The greatest benefit is knowing that, as I approach my 72nd birthday next month, I am a different person and have improved my quality of life. I still check-in with Weigh and Win daily,” said Spears.

Weigh and Win has helped thousands of Coloradans reach their goals. To date, the program is made up of 70,000 participants. The average weight loss for a successful participant after one year in the program is 17.7 pounds.

“My husband Ron and I were looking at our weight as a barrier for us enjoying life including traveling, going anywhere seats may be too small or where we may have to walk too far,” said Weigh and Win participant Julie Brown. “Since our successes with Weigh and Win, Ron has been taken off full-time oxygen and diabetes medication and is working full-time for the first time in a decade. Weigh and Win made us accountable to our goals while receiving daily, positive reminders, tips and money to boot!”

Weigh and Win is available for free to all Coloradans 18 and over. Sign up for an account today at www.weighandwin.com.


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Craig Daily Press Reports Simple, Healthy Choices from Weigh and Win that Can Make for Healthier Holidays

This holiday season, try getting the whole family involved in healthy activities such as going for walks and runs, participating in fun, family-friendly events like Saturday's Turkey Trot 5k and one-mile Fun Run in Hayden, and choosing healthy treats over the usual holiday indulgences.

Simple, healthy choices can make for healthier holidays

— Endless holiday parties, decadent foods and busy schedules can make the holidays into a health fiasco, but with a little bit of intention and a few good strategies, you can enjoy the season without throwing your health out the window.

Diet and exercise are both important to feeling your best throughout all the merriment, however if staying trim is your main objective, it all starts with what you eat.

“Exercising daily is going to decrease your risk for heart issues and other issues… but it’s equally important to focus on what you’re putting into your body,” said Weigh and Win Health Promotion Manager Kaytee Long, “If you’re working out like a crazy person and eating poorly, you’re not going to achieve your goals.”

Weigh and Win, which has a kiosk located in the Northwest Colorado Visiting Nurse Association in Craig, is a free program supported by Kaiser Permanente that incentivizes weight loss and offers participants daily tips for maintaining a healthy lifestyle. The Weigh and Win Holiday Challenge kicked off before Thanksgiving and encourages people to maintain their weight within one pound through the holidays.

“On average, a person will gain one to two pounds during each holiday season. This excess weight is typically never lost which, over time, can add up to a significant weight gain,” according to a Weigh and Win press release.

When it comes to navigating holiday parties and workplace treats, Weigh and Win offers these tips to participants:

• Grab a small plate instead of a big one, even if you’re hungry.

“We found that those with small plates consumed 16 percent less than those with large plates,” Long said.

• Fill at least half your plate with fruits and vegetables before moving onto the more indulgent treats, like meats, cheeses, fried foods or desserts.

• Opt for sparkling water and lemon sometimes instead of rich, alcoholic drinks.

“I think a lot of people are not aware of the calories that are in holiday drinks,” Long said. “A lot of them are cream-based (or sugary) drinks and they can have upwards of 300 to 400 calories per glass, which can put a huge dent in your calorie intake.”

Local runner, teacher and Craig Middle School track and cross-country coach Sara Linsacum tries to stay the course through the holiday seasons by cooking up healthier versions of holiday dishes, setting limits on sweets and getting the family involved.

She and husband Travis Linsacum have made a family tradition of writing their own special workouts for the holidays, and inviting siblings, cousins and kids to join in.

“Include your family. Make it a tradition that you have workouts or a time everyone can go on walks,” Sara Linsacum said. “Growing up, the aunts and uncles would always go for a long walk and I would go out running. I think it’s about fitting it in, but also making it something you can do as a family.”

The annual Turkey Trot is one great way to get the family outside and exercising together over the Thanksgiving weekend. This year’s Turkey Trot 5K and one-mile Fun Run/Walk event, organized by Hayden School District, takes place at 10 a.m. Saturday at Dry Creek Park in Hayden.

Other tips for staying active include getting up from your desk at work at least once per hour to stand or walk around, or park further away when running errands.

“Incorporating small changes into your day and over a consistent amount of time does make a difference,” Long said.

For more information or to sign up, visit www.weighandwin.com.

Contact Lauren Blair at 970-875-1794 or lblair@CraigDailyPress.com or follow her on Twitter @LaurenBNews.

View full article here.

Coloradans are 200,000 Pounds Lighter Thanks to incentaHEALTH and Kaiser Permanente’s Weigh and Win

DENVER, July 14, 2015 ­­– Colorado is getting healthier by the day with help from incentaHEALTH’s scientifically designed and technology-based weight loss program, Weigh and Win. As an incentivized and free resource, Weigh and Win has coached residents across the state to shed 200,000 pounds since 2011. In addition to the program’s push-based Healthy Eating and Active Living (HEAL) coaching, participants of Weigh and Win have been paid $340,000 in cash rewards for their health improvements. The program is primarily funded by Kaiser Permanente.

“Weigh and Win provides a great program for community members and employers who are looking for fun and innovative ways to achieve and maintain a healthy weight,” said Colorado Department of Public Health and Environment Worksite Wellness Manager, Dan McKenna, MA. “Weigh and Win has been very well received here at CDPHE. Our community enjoys the easy access to kiosks, supportive and high quality coaching, tips and reminders.  This is an important program for Colorado as we strive to be the healthiest state in the nation.”

Achieving a healthy weight is a long-term challenge for millions of people. However, it can be the first step in preventing many life threatening ailments. Recent research suggests that a weight loss of 3-5 percent can reduce a person’s risk of heart disease, high blood pressure, type 2 diabetes, certain cancers and the need for cholesterol and heart medications. To date, 47 percent of participants have achieved a 5 percent or more weight improvement and 60 percent of participants have achieved a 3 percent improvement. The average weight improvement for a successful Weigh and Win participant after one year in the program is 17.7 pounds or an 8 percent weight loss. The program has more than 63,000 participants.

Weigh and Win is offered for free to all Colorado residents 18 and older and provides tailored health coaching via text message and email. Participants receive fitness and nutrition plans, a weekly grocery list and unlimited access to health coaches over the phone or email. Cash incentives are provided for those with a body mass index (BMI) of 25 or greater, as well as other prizes for those who begin the program with a healthy BMI.

Progress is tracked through quarterly weigh-ins at community kiosks. The kiosk measures weight, BMI and takes a full-length photograph – providing a visual progress report of participant weight improvement. See here for a full list of kiosk locations.

The ‘Let’s Get Healthy Colorado’ Fall Team Challenge will begin Aug. 1, 2015. Participants must sign up for a free Weigh and Win account prior to joining the challenge. Create or join a team beginning August 1 by visiting http://www.weighandwin.com/MyCoach/TeamChallengeInfo.aspx.

New participants can enroll online at http://weighandwin.com/ or at any of the 68 kiosks located throughout Colorado.


200k Pounds Is-01

6 Ways To Stay Healthy This Summer

The sun is shining, the days are longer and everything is turning green – summer is finally here! Here are six ways to stay happy and healthy this summer.

Healthy Summer Logo

1. Eat Fresh

Fresh produce is bountiful this time of year. Visit a farmer’s market and stock up. Remember to fill half your plate with vegetables at meal time.

2. Drink Up

Drinking water is a healthy habit to maintain, especially during the summer. Take your body weight, divide it in half and that’s roughly how many ounces you should drink a day. Try a refreshing fruit infused water for a treat!

3. Cover Up

Stay covered up when outdoors. Always use sunscreen or wear a lightweight long sleeve shirt to stay covered. Keep your shades on to protect your eyes!

4. Move Out

Enjoy the beautiful sunny days and take your indoor workouts outside. Go for a hike instead of using the elliptical machine or add some lunges to your daily walk.

5. Disconnect

According to a study, 20 percent of smart phone users check their phone every 10 minutes! Stop instragramming your lunch and disconnect for a while. Take that extra time away from technology to do something active!

6. Stress Less

Summer is the perfect time to relax and rejuvenate. Take a vacation, treat yourself to a spa day, or read a book in the shade. Do what makes you happy!