Lighten Up 4 Montgomery County is a FREE 4-month weight loss competition coordinated by Fusion Fitness & Aquatics and sponsored by a variety of local businesses and organizations. Our goal is to help you improve your overall health and fitness –– and have fun!

When does the competiton start?
Lighten Up 4 Montgomery County starts January 18, 2010, and ends May 17. This free 4-month challenge will help participants keep their New Year’s resolution to “lose weight and exercise more” and get them in shape for summer activities. Although the challenge starts mid-January, registration is ongoing and you can join at anytime.

Who can participate?
Anyone. All you need is three other people who are committed to improve their fitness through exercise, balanced nutrition and healthy lifestyle changes. You can form your own 4-member team, or you can participate through your employer, church or other community organization.

Must I be on a team?
To be eligible for the monthly prizes, you must belong to a 4-member team. People are more likely to stick with healthy habits (like good nutrition and regular exercise) if they have the support and motivation of friends and family. If you enter on your own, you will be eligible only for the individual prize at the end of the competition.

What can I win?
At the end of each month, the team with the greatest percentage of weight loss will win valuable prizes. At the end of the competition, grand prizes will be awarded to the top three teams and the top individual.

How do I weigh in?
Weigh-ins are based on the honor system. We encourage companies, churches and organizations to designate a Lighten Up weigh-in scale to ensure consistent weighing throughout the competition. If you are not competing through an organization, remember to always use the same scale at home.

How are weights reported?
You and your team members will weigh in at the start of the competition, and then report each member’s weight monthly by email. A calendar of weight submission dates will be listed on the web site, www.lightenup4montgomery.com.

Must I follow a specific diet?
No. You determine your own diet and exercise routines. Lighten Up 4 Montgomery County will provide nutrition and exercise information to help you achieve your goals.

Do I have to attend meetings?
No. You are not required to attend any meetings. However, to be successful, teams are encouraged to schedule their own meeting times and group exercise dates.

How do I get started?
To join the Lighten Up competition, you must register as part of a team (or as an individual if you’re not competing for monthly prizes). You will be asked to submit your name, a team name, the company or organization you are affiliated with and its address, your email address and your phone number. There are two ways to enter:

• Go to www.lightenup4montgomery.com, fill out the online registration form and submit it by email.

• Or you can pick up a registration form at Fusion in Hillsboro or request one by calling 217-532-3896.

Does everyone on my team have to fill out a registration form?
No. One person can fill out and submit one form for the entire team, but he or she must include the names of each teammate as well as everyone’s email address (so that all will receive Lighten Up updates and diet/exercise tips).

Do You Know Your Numbers?
Maintaining a healthy weight for your body type and height can help prevent serious problems, including cardiovascular disease, diabetes and stroke.
Do you know your numbers for these 4 important health indicators?

1. Blood Pressure
2. Glucose (Blood Sugar)
3. Cholesterol
4. Body Mass Index (BMI)

In addition to weighing yourself before the Lighten Up 4 Montgomery County competition, find out your numbers in these four areas. Once the competition is over, have your numbers checked again to see the difference your weight loss has made.

Following are the numbers recommended for adults by the American Heart Association.

Blood Pressure
Less than 120 over 80 mm HG

Fasting Glucose (Blood Sugar)
Less than 100 mg/dL

Cholesterol
A total level less than 200 mg/dL, with LDL (“bad” cholesterol) less than 130 mg/dL and HDL (“good” cholesterol) greater than 40 mg/dL for men and greater than 50 mg/dL for women

Body Mass Index (BMI)
18.5 to 24.9
To calculate your BMI value, multiply your weight in pounds by 703, divide by your height in inches, then divide again by your height in inches.


© 2010 Fusion Fitness & Aquatics