LifeMaster 2022 Challenge Guide - Achieve Your Fitness Goals
Join the LifeMaster 2022 Challenge to set and achieve challenging fitness goals. Earn points through screenings and MYZONE activities, with opportunities to win prizes and enjoy free amenities. Participate in seminars, events, and grow your well-being. Get all the details on participation, testing options, bonus points, and how to earn Gold status with MYZONE. Sign up and embark on your fitness journey today!
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2022 LifeMaster Challenge - Inspire - Grow
pg 1 - Welcome LifeMaster 2022 Introduction & Welcome Welcome to LifeMaster LifeMaster sets challenging fitness goals to achieve! How you get there is up to you. Earn points by: Completing a scheduled screening or Earning effort points through MYZONE Get recognized! Chance to earn free amenities at the WLFC Chance to win part of the $1,000,000 Thrive with ZP prize pool!
pg 2 - Welcome LifeMaster 2022 Introduction & Welcome Challenge Challenge yourself to earn Gold status through testing or MYZONE Use Thrive with ZP as a tool to help you Inspire Like/comment on participants workouts in the MYZONE app to inspire others Encourage others by sharing your stories through Thrive with ZP Grow Grow your knowledge Grow your network Grow your well-being
pg. 3 - FAQ LifeMaster 2022 Guide Document How do I participate and when do I test? What is the MYZONE Option? What are the tests How can I earn Bonus Points through Seminars? What events count and for how many bonus points? Thrive with ZP What amenities do I get free as a Gold member? FAQs
LifeMaster 2022 - Guide Document pg 4 Participation SIGN UP * Go to WLFC.Walmart.com to register starting January 1, 2021 * Pay registration fee for the option (A or B) of your choice. * *Must be a primary WLFC member or spouse/partner to enroll in LifeMaster. TEST (option A) or Earn MYZONE Effort Points (option B) * Option A: Sign up for a screening and have all 6 assessments done before June 1 to earn the full year of free amenities. Free amenities will run from June 1st to June 1st of the following year. * *After June 1st, free amenities will start the week after the date you earned Gold status, until June 1st of the following year. Screening dates and a link to sign up for screenings will be emailed out to participants each month. See page 5 for details on option B. BONUS POINTS * Attend LifeMaster Seminars after the January 1st start date. * Participate in fitness evens such as a 5K race or Tough Mudder. * Turn in a Thrive with ZP booklet or screenshot and e-mail your app entry.
pg 5 Option B LifeMaster 2022 - Guide Document Option B: MYZONE Effort Points * How to earn your LifeMaster status with MYZONE: * Purchase a MYZONE unit at the WLFC front desk * Wear your MYZONE unit anytime you are being active and earn your MEPs (MYZONE Effort Points) * Enjoy earning MEPs doing your favorite exercises * 10,000 MEPs earns you Gold Status! (Only zones green, yellow, and red count toward MEP total)
LifeMaster 2022 - Guide Document pg. 6 Points & Awards REQUIRED* TESTING: 18 POINTSTOTAL FIT3D FIT CHECK 3 PTS PUSHUPS ROTARY STABILITY DEEP SQUAT HURDLE STEP OPTIONAL SEMINARS FITNESS EVENTS 2 PTSMAX THRIVEWITH ZP ENTRY 1 PTMAX 3 PTS PTMAX 3 PTS A MAXIMUMOF 3.5 BONUSPOINTSAREAVAILABLEFROMOPTIONAL ACTIVITIES. 3 PTS LifeMaster status may also be earned through the MYZONE option. (Green, Yellow and Red Zones only) 10,000 MEPs = Gold Status 3 PTS 3 PTS *ALLTESTSMUSTBECOMPLETED Gold Status get 18 or more points to earn Free WLFC Amenities and a WLFC athletic shirt Start Challenge Register at wlfc.Walmart.com to start the challenge
pg. 7 Testing Procedures LifeMaster 2022 - Guide Document Each of these 6 tests will be outlined in the following slides: Fit3D Fit Check Pushups Deep Squat Test Rotary Torso Test Hurdle Step Test
pg 8 Polar Fit Check LifeMaster 2022 - Guide Document Overview The Polar Fit Check measures cardiorespiratory fitness- defined as the ability of the heart and lungs to deliver oxygen to muscles and other organs during periods of increased physical activity. Cardiorespiratory fitness is not only important for exercise, but it is also a great indicator of heart health. Regular aerobic exercise can improve cardiorespiratory fitness. Testing This test requires the participant to sit still for ~3-5 minutes while wearing a heart rate monitor. It measures resting heart rate and heart rate variability, then uses those values to estimate VO 2 Max (i.e. cardiovascular fitness). Scores are given as Elite, Very Good, Good, Moderate, Fair, Low, or Very Low. Polar Fit Check Gold- 3 pts Silver- 2 pts Bronze- 1 pt VERY GOOD- ELITE MODERATE-GOOD FAIR LEVEL
pg 9 Body Composition LifeMaster 2022 - Guide Document Overview Also known as percent body fat, body composition provides a picture of how much of the body is fat and how much of the body is lean mass (i.e. muscle, bone, organs, skin and all other non- fat tissue). Compared to the BMI scale, which does not differentiate between fat and lean mass, body composition is a more useful tool for evaluating health and fitness. High levels of body fat are associated with an increased risk for certain diseases including heart disease, diabetes, stroke, and some types of cancer. Eating a healthy diet and engaging in both cardiovascular and strength exercises are the most effective tools for managing body composition. Testing To count for LifeMaster, values must be obtained via the Fit3D at WLFC. Men need to wear compression shorts and/or boxer briefs, and women need to wear a swimsuit or compression shorts and a sports bra while on the Fit3D. Long hair must be tied up so that it isn t covering the neck. Fit3D AGE AGE FEMALE 3 pts 2 pts 1 pt <30 yrs < 23% <28% <33% < 40yrs < 24% <29% <34% <50 yrs < 25% <30% <35% <60 yrs < 26% <31% <36% > 60 yrs < 27% <32% <37% MALE 3 pts 2 pts 1 pt <30 yrs < 13% <18% <23% < 40yrs < 14% <19% <24% <50 yrs <15% <20% <25% <60 yrs < 16% <21% <26% > 60 yrs <17% <22% <27% LEVEL LEVEL
pg 10 Pushups LifeMaster 2022 - Guide Document Overview This component focuses on muscular fitness. We will be using pushups to measure the muscular endurance of the chest, shoulder, and triceps muscles. Pushups also engage the muscles of the core, hips, and legs for stabilization. Aside from the obvious benefit strong muscles have on physical activity, they also help keep the bones strong and play an important role in posture. Any type of resistance training (i.e. training with weights, body weight, and resistance bands) will help strengthen the muscular system. Testing We will use a pushup test for this section. Men must go from the feet and women will be allowed to go from the knees. Each pushup must be done with proper form to count. For each pushup to be deemed acceptable: the body must be lowered all the way down to the digital push-up counter that will beep and then back up until the elbows are fully extended. The back should stay flat and in line with the hips and shoulders throughout the entire movement.
pg 11 Deep Squat LifeMaster 2022 - Guide Document Overview The Deep Squat is a movement that challenges total body mobility, as well as neuromuscular and postural control. These components of the Deep Squat are required for optimal movement in our exercise regimen as well as our daily lives. Stretching, foam rolling, and other mobility increasing modalities will help improve your score on the Deep Squat. Testing Standing tall with your feet shoulder width apart and toes pointed forward, grasp the dowel in both hands and place it on top of your head so that your shoulder and elbows are at 90 degrees. Press the dowel so that it is directly above your head. While maintaining an upright torso, keeping your heels on the floor, and the dowel over your feet, descend into a squat as deeply as possible. Hold the bottom position for a count of 1, and then return to the starting position. You will be given 3 attempts to successfully complete this movement. If you are not able to complete this with the given criteria, you will be given 3 more attempts with the modified test. ModifiedTesting Modified testing will have the same criteria as the standard testing, but your heels will be elevated on the FMS board. Completing the testing with the modified version will be worth 2 points.
pg 12 Rotary Torso LifeMaster 2022 - Guide Document Overview We will be using the rotary stability movement to measure the strength and stability of the core (hips, lower back, abdominal muscles). The core is involved in virtually all forms of sports and exercise as well as everyday activities. Resistance training (i.e. training with weights, body weight, and resistance bands) that focus on the hips, lower back and abdominal muscles will help improve your ability to complete the rotary torso movement. Testing Starting from the quadruped position (hands and knees placed on the floor under the shoulders and hips respectively) simultaneously lift your right hand forward and your right leg backward. Without touching down, touch your right elbow to your right knee. Re-extend the arm and leg, then return to the starting position. Repeat these instructions on the left side. If you are not able to successfully complete this movement after 3 attempts on either side, we will test again with the modified version. You must successfully complete these standards on both sides to earn 3 points. Modified Testing The modified testing with be performed the same as the prior testing but with the opposite arm and leg. You must successfully complete this movement on both sides to earn 2 points. 3 attempts per side will be given to complete this test.
pg 13 Hurdle Step LifeMaster 2022 - Guide Document Overview Although we do not step to this level in most activities, the hurdle step test will expose compensation or asymmetry in stepping functions. The hurdle step test challenges the body s step and stride mechanics while testing stability and control in a single leg stance. The hurdle step challenges mobility and stability of the hips, knees, and ankles. The test also challenges stability and control of the pelvis and core. Testing For the hurdle step test, we will start by obtaining a measurement of the height of the top of the tibia. This will be the height we set the hurdle at. Stand tall with your feet together and toes touching the hurdle. Grasp the dowel rod in both hands and place it on your back across the shoulders. While keeping an upright torso, raise the right leg and step over the hurdle, making sure to keep alignment between the ankle, hip, and knee. Touch your heel to the floor and return to the starting position. 3 attempts at a successful test will be given per leg. A successful test on each leg is required for 3 points. Only 2 points will be rewarded if alignment is lost between the ankle knee and hip, if there is movement of the lumbar spine, or if the hurdle and dowel do not remain parallel. Only 1 point will be rewarded if you are unable to clear the hurdle.
pg. 14 Seminar Bonus LifeMaster 2022 - Guide Document Grow your knowledge Attend a WLFC seminar and earn up to 1 bonus point * Seminar topics and locations will be emailed to LifeMaster participants bimonthly 1 Seminar= pt 2 Seminars = 1 pt max
pg. 15 Event Bonus LifeMaster 2022 - Guide Document Challenge yourself Earn up to 2 points for participation in approved fitness events (see below). Email proof of participation (e.g. race times) to jason.rowan@walmart.com to receive credit All events completed between January 1 and December 15 of 2021 are eligible to count toward point totals. Bike Races RunningEvents 5 k 10 k Marathon Marathon 2 pts 10-15 miles 15-30 miles 30-50 miles 50+ miles Mt. Bike Races add point 2 pts pt 1 pt 1 pt pt 1 pt 1 pts Triathlons Sprint Olympic or Standard 1 pts Iron Man and longer Open Water Swims- 1-mile (1,600 meters ) pt 2 mile (3,200 meters) 1 pt 1 pt 2 pts Other Obstacle Courses (i.e., Tough Mudder, Spartan Race, Warrior Dash etc ) 3 Mile Course 4-8 Mile Course 8 13-mile course >13-mile course Strongman Competition pt CrossFit Competition pt Power Lifting Competition pt Body Building Competition pt pt 1 pt 1 pt 2 pts
pg. 16 ZP Challenge LifeMaster 2022 - Guide Document To earn bonus point and a chance at part of the $1,000,000 prize pool: Pick up a Thrive with ZP booklet at any of the buildings across the Home Office campus (including the WLFC) or download the Thrive with ZP app. Complete at least one 21day challenge in any or all of the areas of fitness, food, family, money, sleep, or gratitude. Turn in your completed booklet at the WLFC or e-mail a screen shot of your Thrive with ZP app completion page to jason.rowan@walmart.com. You can complete and turn in as many booklets as you like, in fact we encourage it, but you can earn a maximum of 1/2 bonus point for LifeMaster.
pg. 17 WLFC Amenities LifeMaster 2022 - Guide Document Gold Status Reaching LifeMaster Gold status can earn you up to 1 year of free amenities at the WLFC for everyone on your membership. Amenities included are as follows: 1. HyrdoMassage 2. Normatech Compression Sleeves 3. Fit3D Scans 4. Teen Weight Room Intros 5. Free Towels
pg. 18 FAQs LifeMaster 2022 - Guide Document FAQs 1. WLFC members can register beginning January 1, 2022 by logging into your WLFC account, select Available Classes @WLFC, and search 2022 LifeMaster. 2. Members must be at least 18 years of age to participate in the LifeMaster Challenge. 3. To earn the full year of free amenities, participants must earn Gold by June 1st and amenities will remain free until June 1st the next calendar year. 4. Participants can still earn Gold status after June 1st.Amenities will be free the week after you earn Gold status until June 1st the next calendar year. 5. The last day to sign up for the LifeMaster Challenge is Oct. 30, 2022. 6. Registration price will remain the same at $20.
