1. TIMELINE
GOALS - Gain awareness of your daily physical activity
- Move more and increase your physical activity to improve your overall health
- By the end of the 6 Week Challenge, regularly move 11,500-12,000 moves per day.
REWARDS
Mission 1 Reward
All Participants who achieve the first Challenge goal are
entered into a raffle to win (REWARD).
Mission 2 Reward
All Participants who achieve the second Challenge goal are entered into a raffle to win
(REWARD).
Mission 3 Reward
All Participants who achieve the third Challenge goal are
entered into a raffle to win (REWARD).
Top Group
At the end of the 6 week challenge, the team with the highest average miles will win
(REWARD)… and bragging rights of course.

2. MISSION 1
WEEKS 1-2
MISSION 2
WEEKS 3-4
MISSION 3
WEEKS 5-6
2 WEEK GOAL 50 miles 60 miles 70 miles
WEEKLY GOAL 25 miles/week 30 miles/week 35 miles/week
DAILY GOAL 8,300-8,800 moves/day 9,800-10,300 moves/day 11,500-12,000 moves/day
MINDSET Get Moving Ramp it up Challenge yourself and
During the Challenge you should:
 Wear your Movband All day long, wear your Movband to
track your daily moves and miles (except when in the shower or
swimming pool - it is NOT waterproof!).
 Get moving! Walk at lunch, use the elliptical after work, go for a
weekend hike, and get real-time feedback about your daily physical
activity with your Movband.
 Log in to the Online Activity Dashboard Sync your Movband and visit
our Online Activity Dashboard to track your progress toward your
movement goals.
 Fill out your daily Health Log In the Online Activity Dashboard, keep
track of your health and how you’re feeling with our Health Log.
Questions? Need support? Contact your challenge coordinator or email info@movable.com
T H E C H A L L E N G E

3. S i g n U p S h e e t
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4. D o n ’ t F o r g e t
Date—Date
Don’t Forget
The Step It Up in 2015 Challenge begins on Monday, _________.
Prizes
Mission 1 Reward
All Participants who achieve the first Challenge goal are
entered into a raffle to win (REWARD).
Mission 2 Reward
All Participants who achieve the second Challenge goal
are entered into a raffle to win (REWARD).
Mission 3 Reward
All Participants who achieve the third Challenge goal are
entered into a raffle to win (REWARD).
Top Group
At the end of the 6 week challenge, the team with the
highest average miles will win (REWARD)… and bragging
rights of course.
Be Sure To
- Charge your MOVbands prior to _____________.
- Sync you MOVband every Monday
The Top team will win
________________;
SO GET Moving!

5. W e l c o m e t o t h e
C h a l l e n g e
Date—Date
Okay, the hardest part is over—You’ve decided to participate in the Step It Up in 2015 Movable challenge.
Now it’s time to buckle down and get to business! Here are some general guidelines that will help get you started off
on the right foot:
 Always wear you MOVband! Seems simple enough as long as you remember to put on your band every morning.
Remember: every MOV counts!
 MOVbands should be worn on your wrist (i.e. not your pocket, your bike pedal, your child’s wrist, your dog’s
collar, etc.) MOVs and honesty matter—so NO SHENANIGANS.
 Not all MOVs are created equal. Mileage is calculated by several factors including the intensity of MOVs.
Therefore, MOVs do not always have a linear relationship to miles.* The mileage and MOVs are generated based
on the demographics entered upon registration. For example, if two people go for a walk together - one is 6'0"
and the other is 5'4" - their MOVs will calculate differently because their stride lengths are different.
*We are tracking and challenging in terms of miles; thus, you will want to focus on the miles you are
accumulating.
 If you only want to see your MOVs and miles since the beginning of the challenge simply use the “Customize
your view” drop down. Click “Custom Range” and select the dates you wish to view.
 A good personal goal is 11,500 MOVs per day. Is this too easy or too hard? The best goals are tailored to your
abilities! Set yourself up for success by setting realistic goals.
 MOVbands are NOT waterproof! So please do not wear them in showers or swimming pools. If you are an avid
swimmer you may want to purchase a waterproof armband pouch to put your MOVband in and continue to
track via MOVband SYNC.
 HAVE FUN! The best way to keep yourself motivated to MOV is by having fun. Biking, walking, skipping, running,
jumping —find whatever it is that you like to do and stick with it!
*If you have any questions about your MOVband email info@movable.com

6. G e t M o v i n g
W e e k s 1 - 2
These first two weeks maybe the hardest weeks of the challenge for you. You will have a million excuses why you
don’t need to wake up early to go for a walk or why sitting in front of the TV after work is okay. It won’t be easy to
get yourself up and moving everyday, but it will be immensely worth it! During the first two weeks of the Step it Up
in 2015 Challenge we want to motivate you to GET MOVING! Whether that’s a walk, jumping rope, or tag with your
children is up to you. Here are some active ideas to help you get started:
Get a workout buddy: Accountability can be half the
challenge. If you have a tendency to make excuses or skip
workouts, ask a neighbor, friend, or family member to keep
you accountable. Better yet—ask them to make the
commitment with you!
Get your chores done: Do you have hundreds of items on
your to-do list? Let’s be honest—we all do! Don’t worry,
you can check items off your list and get moving all at the
same time. For example, choose to push mow the lawn,
vacuum the entire house, or wash the car by hand. Now
that’s some serious multi-tasking!
Do what you love: Do you just hate running? Then don’t
do it! That’s right. You will have more success if you choose
to get active through a means you actually enjoy! So
whether that’s jumping, skipping, jogging, or walking—do
what you enjoy and challenge yourself with it!
Keep your eye on the prize: There is nothing wrong with a
little competition. Of course there will be prizes involved for
the Step It Up in 2015 Challenge, but what is the ultimate
prize? Ponder about what your real goal is and let that motivate
you! For example, be more aware of your physical activity or to
stay healthy to decrease your chance of health problems.

7. R a m p i t U p
W e e k s 3 - 4
Alright, you are two full weeks into the challenge. Don’t forget to take a moment to celebrate that. You have made
the commitment to get moving and you’ve stuck with it for two whole weeks—yay you! Now it’s time to RAMP IT
UP! Have you been exercising for 30 minutes a day? Make it 40 minutes. Have you been doing 50 jumping jacks? Do
70. The point of these next two weeks is to push yourself. Exercise more, sweat more, and move more than you were
before. Take your fitness and health to the next level because you are worth it. You are worth the hard work and
dedication. You are worth the time and commitment. You are worth the sweat and the pain. So go ahead and RAMP
IT UP these next two weeks! Check out these 5 benefits of physical activity and let them motivate you.
Exercise Combats Health
Conditions and Disease
Regular physical activity can help you
prevent or manage a wide range of
health problems and concerns, including
stroke, metabolic syndrome, type 2
diabetes, depression, certain types of
cancer, arthritis and falls.
Exercise Improves Your Mood
Physical activity stimulates various brain
chemicals that may leave you feeling
happier and more relaxed. You may also
feel better about your appearance and
yourself when you exercise regularly,
which can boost your confidence and
improve your self-esteem.
Exercise Boosts Your Energy
Exercise and physical activity deliver
oxygen and nutrients to your tissues and
help your cardiovascular system work
more efficiently. And when your heart
and lungs work more efficiently, you
have more energy to go about your daily
chores.
Exercise Promotes Better Sleep
Struggling to fall asleep or to stay
asleep? Regular physical activity can help
you fall asleep faster and deepen your
sleep. Just don't exercise too close to
bedtime, or you may be too energized to
fall asleep.
Exercise Can be Fun
Exercise and physical activity can be a
fun way to spend some time. It gives you
a chance to unwind, enjoy the outdoors
or simply engage in activities that make
you happy. Physical activity can also help
you connect with family or friends in a
fun social setting. So, take a dance class,
hit the hiking trails or join a soccer team.
Find a physical activity you enjoy, and
just do it. If you get bored, try something
new.
Keep Moving!
Excerpts from: www.mayoclinic.org/

8. M a k e i t a H a b i t
W e e k s 5 - 6
Living a healthy life is more than just following the latest dieting craze, a New Year’s resolution, or the latest workout
methods; it is about a lifestyle. During these last two weeks of the Step It Up in 2015 Challenge we want you to make
moving a habit. Some have said that it takes 21 days to form a new habit. Lucky for you, you’ve already been at this
for at least 28 days! Here are some tips on how to keep moving for the long run:
1. Do a variety of activity: Don’t let yourself get burnt out and bored with the some old workout routine day
after day. Instead, mix it up! Try new activities like tennis, running a 5k, or rock climbing.
2. Commit to another person: We can’t stress enough that the buddy system is key to your success. Ask your
neighbor to walk with you, start a blog about your journey, or have a family member call and ask about your
progress. There is power in numbers!
3. Make exercise a priority: That means bumping your workout to the top of the list. It is no longer an item that
should get done but must get done. Remember: you are worth it!
4. Commit to a time: This goes hand in hand with number 3. Make sure that you are setting aside a specific time
each day that is dedicated to your fitness routine. If you do it the same time everyday it is more likely to become
habit.
5. Wear your Movband: These days there is no need to tie a string on your finger to remember. Just wear your
moveband! Each time you look down will be a visual reminder that you need to keep moving.
6. Exercise when you’re too tired: Some days you will just want to skip. You would rather sleep or just chill in
your pajamas. Push through and work out regardless of your mood. We promise you will be happy you did!
“I’m really disappointed I decided to eat
healthy and work out today”
- Said no one, ever
For more info: www.webmd.com/women/features/exercise-habits