2022 A Healthier Weigh – Steps Towards a Healthier You health challenge

The 2022 "A Healthier Weigh" challenge produced commendable results for 17 people who completed the 12-week nutrition and fitness program. This group included teams, pairs and individuals from Phillips County. There were two four-person teams, three two-person teams and six individuals who completed the challenge. This program was run simultaneously in six northeast Colorado counties and Bent County in southeast Colorado.

Collectively, Phillips County participants logged 6,120 miles of steps, averaging 360 miles per person completing the step reporting for the 12 weeks. In the weight loss category, the group of 17 people who completed the program lost a total of 39.2 lbs. for a combined percentage of weight loss of .49 percent off their original weight. The group also lost 10.5 inches off their waist (smallest part of the stomach) and 12.5 inches off their belly button circumference, this amounted to 3.4 percent off their beginning measurements. This is a very positive aspect of the program, as reducing waist circumference can also reduce the risk of chronic diseases, such as heart disease and diabetes.

The challenge began on Jan. 16 and ended with weigh-outs, step and lesson reporting through April 16. This year, recognition was given to the Top Individuals, Pairs and Teams of Four in six different categories — Lessons, Steps, Body Fat Percentage, Skeletal Muscle Mass, Weight Loss Percentage and Waist Circumference.

The qualifying phase of the program was the online health and nutrition lessons. All team members had to read the lessons and respond to one of the application options. All participants were required to complete at least five out of the 12 lessons posted on the CSU Extension online portal, to be eligible for cash prizes. The idea of the lessons was to give participants an individual challenge each week to work towards. This increased the chances of adopting healthy habits. The lessons were scaled on a point system allowing each participant to gain 20 points per lesson. Five bonus points were given if the five lessons were completed by the bi-weekly deadline. It also allowed participants to communicate their goals for each lesson based on what they learned. A total of 97 lesson responses were given by participants over the course of the 12-weeks. The following participants were recently honored: Charla Huwa (individual), The Franks – Brian and Erin Frank (pairs) and Daily Grinders – Holly Kurtzer, Nancy Acosta, Alyssa, and Tim Hanh (team of four) who finished in first place.

The physical activity aspect of the contest used pedometers/step reporting to motivate participants to increase their exercise efforts, especially through walking. The challenge provided a conversion chart to help account for activity when the recording device (pedometer, Apple watch, etc.) could not be worn or does not record steps for that exercise. For example, if individuals completed a thirty-minute water aerobics class, they would add an additional 3,480 steps to their daily step count. Each participant recorded their daily physical activity using a pedometer or wearable fitness device. The team captains then reported the steps weekly to Stephanie Starkebaum, Colorado State University Extension Agent. This allowed for a friendly challenge amongst the group as weekly emails with step leaders were named in the individual, pairs and team categories. Free pedometers were given out through CSU, Phillips County Extension Office.

Nici Akey won the individual contest by stepping an impressive 1,406,826 steps or 703 miles! The Franks — Erin and Brian Frank won in the pairs category with a step count of 1,585,860 steps or 792 miles! It came down to the wire in the team of four category, but the Daily Grinders, Holly Kurtzer, Nancy Acosta and Alyssa and Tim Hahn, walked away with the win with 2,660,641 steps which is approximately 1,330 miles!

The winners in reduction of body fat mass percentage went to Lacie Bone (individual), The Franks – Erin and Brian Frank (pairs) and Daily Grinders - Holly Kurtzer, Nancy Acosta, Alyssa, and Tim Hahn (team of four). Increase in skeletal muscle mass percentage went to Lacie Bone (individual), The Franks — Erin and Brian Frank (pairs) and Daily Grinders — Holly Kurtzer, Nancy Acosta and Alyssa and Tim Hahn (team of four). Decreased weight loss percentage winners were Lynette Harms, (individual), The Franks – Erin and Brian Frank (pairs) and Daily Grinders – Holly Kurtzer, Nancy Acosta and Alyssa and Tim Hahn (team of four). Reduction in overall waist circumference went to Lynette Harms (individual), The Franks (pairs), and Daily Grinders – Holly Kurtzer, Nancy Acosta and Alyssa and Tim Hanh (team of four) as our top winners.

Several participants commented that they feel much more aware of their overall health and fitness choices after the program ended. Participants were also encouraged to join a Private Facebook Group throughout the program to learn more about health and fitness topics such as quick healthy snack ideas, flexibility exercises, hydration, non-scale victories, sleep, gut health etc. This allowed participants to comment and gain additional support from each other. Non-Facebook users were sent weekly emails of posts and tips. Many participants commented they would like to continue learning new health and fitness topics in addition to having access to the InBody Scanner throughout the year.

The InBody scanner measures lean body mass, percent body fat, and intracellular water located in your body’s cells indicating your level of hydration. The scan also prints out an in-depth look at segmental lean analysis that is further broken down by each region of the body (i.e., right arm, left arm, trunk, right leg, left leg. The InBody scan also gives participants their Basal Metabolic Rate which is important as it is the minimum number of calories needed to sustain life at a resting state. Participants were able to use the InBody scanner twice throughout the program. Once at the start of the program to establish a baseline and again during weigh-outs to see a timeline of their progress over the 12 weeks.

If you are interested in receiving an InBody Scan, CSU Extension will be at the Haxtun Health Fair on Saturday, June 4 from 7 a.m.-12 p.m. Haxtun Health Foundation has donated 50 scans to help community members learn about their body composition. To be eligible for a scan, sign up for the Haxtun Health Fair blood draw and visit the Nutrition/InBody Scan table. The InBody will also be at the Phillips County Extension office Monday, June 6 through Wednesday, June 8 for a reduced cost of $10 (normally $25). Please call the Phillips County Extension Office at (970) 854-3616 to set up an appointment.

CSU Extension plans to repeat the program January through April of 2023 as it serves an important role in keeping people active, eating healthy and focused on their health during the winter months. Look at the Golden Plains CSU Extension Website or join the Phillips County Extension Facebook Page to learn more about upcoming Family and Consumer Science programs.