Guide Document

Challenge - Inspire -

Grow

2020 LifeMasterpowered

by

LifeMaster sets challenging fitness goals to achieve!

How you get there is up to you.

Get recognized!

✓ chance to earn a free

membership to the

WLFC

✓ chance to win part of

the $150,000 ZP

Challenge prize pool!

Earn points by:

✓ Completing a scheduled

screening

✓ or

✓ Earning effort points

through MYZONE

Welcome to LifeMaster

• Challenge yourself to earn Gold, Silver, or Bronze status through testing or MYZONE

• Use ZP challenge as a tool to help you

Challenge

• Like/comment on participants’ workouts in the MYZONE app to inspire others

• Encourage others by sharing your stories through the ZP challenge

Inspire

• Grow your knowledge

• Grow your network

• Grow your well-being

Grow

How do I participate and when do I test?

What is the MYZONE Option?

What is the ZP Challenge?

What are the tests

How can I earn Bonus Points through Seminars?

What events count and for how many bonus points?

Fitness Pass?

✓ SIGN UP

* Go to WLFC.Walmart.com to register starting January 7, 2019

* 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.

✓ ZP CHALLENGE* Turn in completed ZP Challenge booklet when you come in to complete your

LifeMaster testing or once you earn your MYZONE effort points

✓ 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 membership. Free membership runs from June 1st

to June 1st of the following year.

* *After June 1, your free membership will start the pay period following the

date you earned gold, until June 1st of the following year. Screening dates and

a link to sign up will be emailed out to participants. See page 5 for details on

option B.

✓ BONUS POINTS* Attend LifeMaster Seminars starting January 1st

* Participate in fitness events like 5k races.

* 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)

* Turn in your completed ZP Challenge booklet at the WLFC once you have reached your MEP goal or e-mail a screen shot of your ZP Challenge app completion page to jason.rowan@walmart.com

(Only zones green, yellow, and red count toward MEP total)

Option B: MYZONE Effort Points

MEPs Status

10,000 Gold

9,000 Silver

8,000 Bronze

Required* ZP Challenge: 1 pt

Testing: 18 points total

Fit3d 3 pts

Fit Check 3pts

Pushups 3 pts

Rotary Stability 3 pts

Deep Squat 3 pts

Hurdle Step 3 pts

*All tests must be done and a completed + ZP Challenge booklet turned in to earn points.

Optional Seminars 1 pt max

Fitness Events 2 pts max

A maximum of 3 bonus points are available from optional activities.

Bronze Level – get > 13 points to earn WLFC logo item.

Silver Level – get > 16 points and earn a free WLFC LifeMaster athletic shirt and WLFC logo item

Gold Level – get 19 or more points to earn a Free WLFC Membership (Core Level Fitness Pass), WLFC athletic shirt, and WLFC logo item

LifeMaster status may also be

earned through the MYZONE option. (Green, Yellow and Red Zones only)

• 10,000 MEPs =Gold

• 9,000 MEPS = Silver

• 8,000 MEPS = Bronze

To earn your LifeMaster point and a chance at part of the $150,000 prize pool: Pick up a ZP Challenge booklet at any of the buildings across the Home

Office campus (including the WLFC) or download the ZP Challenge app

Complete at least one 21 day challenge in any or all of the areas of fitness, food, family or money

Turn in your completed booklet at the WLFC or e-mail a screen shot of your ZP Challenge 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 point for LifeMaster.

Preston’s Story

What is ZP?

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

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.

Gold- 3 pts VERY GOOD- ELITE

Silver- 2 pts MODERATE-GOOD

Bronze- 1 pt FAIR

LEV

EL

Polar Fit Check

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 ups

so that it isn’t covering the neck.

FEMALE <30 yrs < 40yrs <50 yrs <60 yrs > 60 yrs MALE <30 yrs < 40yrs <50 yrs <60 yrs > 60 yrs

3 pts < 23% < 24% < 25% < 26% < 27% 3 pts < 13% < 14% <15% < 16% <17%

2 pts <28% <29% <30% <31% <32% 2 pts <18% <19% <20% <21% <22%

1 pt <33% <34% <35% <36% <37% 1 pt <23% <24% <25% <26% <27%

Fit3DAGEAGE

LEV

EL

LEV

EL

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 of 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.

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.

Modified Testing

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.

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.

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.

Grow your knowledge

✓ Attend a WLFC seminar and earn up to 1 bonus point

* Seminar topics, location, and times are listed in the WLFC Program Guide and

reminder emails will be sent out to LifeMaster participants

1 Seminar= ½ pt

2 Seminars = 1 pt max

Running Events

•5 k ½ pt

•10 k 1 pt

•½ Marathon 1 ½ pts

•Marathon 2 pts

Triathlons

•Sprint 1 Point

•Olympic or Standard1 ½ pts

•½ Iron Man and longer 2 pts

Obstacle Courses (i.e. Tough Mudder,

Spartan Race, Warrior Dash etc…)

•3 Mile Course ½ pt

• 4-8 Mile Course 1 pt

•8-13 mile course 1 ½ pt

•>13 mile course 2 pts

Bike Races

•10-15 miles ½ pt

•15-30 miles 1 pt

•30-50 miles 1 ½ pt

•50+ miles 2 pts

•Mt. Bike Races add ½ points

Open Water Swims-

•1 mile (1,600 meters ) ½ pt

•2 mile (3,200 meters) 1 pt

Other

•Strongman Competition ½ pt

•CrossFit Competition ½ pt

•Power Lifting Competition ½ pt

•Body Building Competition ½ pt

✓ 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 2019 are eligible to count

toward point totals.

Challenge yourself

Preston Gibbs

Home Office; Bentonville, Ark.

During my six years of service with the United States Coast Guard, I developed spinal issues and issues with my left knee. I had to have surgery for neuropathy. I had gotten up to 260 pounds, wasn’t eating like I should and I was tired of hurting. I just got to the point that I had to make a change. ZP drives you to stay on track. I know I can reach those small goals no matter what the day brings. I’m down to 213 pounds, my knee feels better, I’m saving about $60 a week just on meals and I have more energy. I’m putting money in savings for the first time in 32 years. My wife and I started thinking about our life as a whole. Everything — from meal prepping to cutting out sodium to paying our debt down to getting back to the gym — has changed so much it’s unreal. • Where do I begin? Twenty-one days of better choices changes so much.• Meal prepping made me aware of portion sizes and saves money.• Losing 47 pounds is part of being the healthiest person I can be.• Winning $5,000 was definitely a shocking acknowledgement of my accomplishments.In the military, you get up early. When I got out, I fell out of that. Now, I’m back to getting up early and running or working out. I’m taking advantage of the Walton Life Fitness Center — taking classes and lifting weights. My wife has been so supportive. She helps me with my workouts as well as with advice about eating. Community supports motivation. Winning $5,000 validates my efforts and makes me think I can really inspire others — I want everyone to succeed. I’m so thankful the company offers ZP because I’m not going back to where I was before. With ZP, I always have the drive to keep going

Fitness Pass

LifeMaster Gold members earn free memberships for both WLFC and for the

Core level of Fitness Pass.

Gold members that want the Power or Ultra level of Fitness Pass will be

charged the difference between the $9 per pay check and the level they have

signed up for above the Core level.

❑ Example: A Gold member wants the Power level Fitness Pass.

$13 Power level minus WLFC $9 (free) = $4 per pay period for LifeMaster Gold to have the

POWER level.

Click HERE for more information on Fitness Pass and for FAQs.