PHASE II: June 3 - August 12, 2006

Welcome to KGWO Phase II Fun Pedometer Challenge.... We are thrilled that you want to participate. KGWO Phase II begins Saturday, June 3rd and runs through Saturday, August 12th.

This program is based on improving your personal best and points are awarded for attaining your own personal weekly step goals. Each individual will have different baseline numbers. We encourage you to increase your steps each week until you reach an increase of 20% or more of your original baseline number. It's easy, it's gradual and it's FUN!

You will be establishing individual weekly goals based on your baseline number of steps. Each week you achieve your personal weekly goal, you receive 10 points.

How the program works:

1. Fill out a registration form
2. Attend a 15 minute Pedometer Workshop (see schedule attached)
3. Find your baseline: Wear your pedometer for a week and don't change your normal routine. Log your steps daily on the log sheet provided. At the end of the week you will be able to see how many steps you take in your day to day living. (See example on log sheet)
4. Set a personal goal for yourself: You will be setting personal step goals for yourself weekly. See log sheets for example.
5. Complete log sheets (details on log sheets)
6. Submit your log sheets on a bi-weekly basis to Kureen at Ho'ola Lahui Hawai`i (details on log sheet and on page 2)
7. Finish Post screening
8. Pick up Fabulous prizes.

When Do We Turn In Our Log Sheets?

• Log sheets and weekly goals are due as noted on each log sheet (Bi-weekly)
• Fax, email or drop off your log sheets (with your weekly goals) to Bev or Kureen at Ho'ola Lahui Hawai`i. If you would like an electronic copy of the log sheet, you can download one.
• Email kmedeiros@hoolalahui.org or Fax: 808-246-9551.

When Do We Turn In Our Log Sheets?

• Log sheets and weekly goals are due as noted on each log sheet (Bi-weekly)
• Fax, email or drop off your log sheets (with your weekly goals) to Kureen Medeiros at Ho'ola Lahui Hawai`i. If you would like an electronic copy of the log sheet, you can download one.
• Email: kmedeiros@hoolalahui.org, or fax: 808-246-9551.

Awards and Incentives

• Each week you achieve your weekly goal, you receive 10 points. For example,
• o If Kealoha's goal for the week is 15,000 steps and she records 18,222 steps on her log sheet, then she receives 10 points for meeting her goal.
• o If you do not achieve your goal number of steps, but you got half way there, then you will receive five points. Let's assume Kealoha's first week she recorded 16,000 steps and her new goal is 17,500 steps. If she only achieves 9,000 steps, then she earns five points for that week
• Each participant that completes the program will receive a fabulous incentive prize.
• In order to complete the program, you must complete and submit all your log sheets bi-weekly and meet your goal at least six times.

KGWO Phase II Registration: If you have already completed the registration process for KGWO Phase I all

• you need to do is to pick up a registration packet at Ho`ola Lahui Hawai`i's Lihue Office.
• You will also be required to attend a short, fun and informative, 15 minute pedometer training. This is where you will receive your pedometer.

New Participants to KGWO will have to get their physician's approval before participating in KGWO Phase II fun pedometer challenge as well as complete certain screening requirements; BMI (Height and Weight) and Blood Pressure.

Screening Info: (10 - 12 hour fast required before screening) Free Screening's are available at Ho`ola Lahui Hawai`i through June 2nd by appointment only.

Call Pili at 240-0100 to make your appointment. Remember, Phase II screening is only required for people that were NOT REGISTERED for KGWO Phase I!

Frequently Asked Question's

How does a pedometer work?
A pedometer records the total number of steps taken each day. A mechanism inside the device records a "step" each time it detects movement. The pedometer should be clipped slightly above your hip bone. In order to maintain consistency, you should place it on the same side as much as you can.

Where is the best place to wear my pedometer?
To get the most accurate reading, place the unit on your waistband between your navel and your hip and ensure that it is vertical. Also, make sure that it is secure, because if it shifts at all during your walk, it won't give an accurate reading.

I don't always wear clothes with waist bands, is there anywhere else I can wear my pedometer?
You can wear a pedometer on a lanyard around your neck and still get a fairly accurate reading. It would be best to wear it there always, in order to have consistent readings.

Is my pedometer water proof?
NO!!!!!

Will my pedometer work if I run?
Your pedometer works whether you are running, walking or climbing the stairs, but remember it is just measuring the amount of steps you take and not the intensity of those steps.

What happens if I accidentally reset my pedometer?
Accidents happen! If your pedometer is accidentally reset, immediately record the number of steps you last recall and start again.

What if I lose my pedometer?
If you lose your pedometer, replace it immediately. You can purchase another pedometer for $10.00 from Ho`ola. So be careful with your new toy.

What if I'm having trouble setting my weekly goal or want to be sure I have done it correctly?
Prior to setting your FIRST weekly goal, wear your pedometer each day for a week (7 days) to set a baseline. After the week, add the total steps for each day to get a weekly total. This is your starting point. This number of steps will be used to determine your weekly goals. If you need help setting your weekly goal, or have questions about how to do it, please contact Bev Brody at 828-2027 for assistance.

How are my steps logged?
You log your own steps on the log sheets provided and every other Monday before noon, fax, email or drop off your log sheet to Bev or Anna at Ho'ola Lahui Hawai`i.

How does the point system work?
Each week that you succeed at completing your goal number of steps, you will receive 10 points. For example, if Shaun's goal for the week is 2000 steps and he checks in with 2222 steps then he receives 10 points for meeting his goal. If you do not achieve your goal number of steps, but you got half way there, then you will receive five points. Let's assume Shaun's first log sheet says he recorded 1600 steps and his new goal is 2000 steps. If he only achieves 1875 steps, then he earns five points for that week.

Do's and Don'ts

Do:

• Remember to wear it daily
• Keep the pedometer vertical to get the most accurate readings
• Put a safety string through the pedometer's waist clip and pin it or loop it through a belt loop, so the pedometer isn't dropped and damaged.
• Take your pedometer off and lay it flat while you are driving.

Don't:

• Get the pedometer wet - no swimming with it on!
• Drop or crush your pedometer - this could break the crystal inside
• Shake the pedometer as it will alter the step count
• Put a pedometer in your pocket, as it cannot stay vertical, therefore, will not accurately count your steps

Secrets for Success

Secrets to increasing your steps everyday!

• Park your car at the far end of the lot
• Take the stairs instead of the escalator or elevator
• Go for a lunch hour stroll - in fact take part in the Rice Street walks every Monday and Wednesday at noon.
• March in place when you are on the phone
• Stop using the remote control
• Schedule your walking time, get into a routine and stick to it
• Have a destination in mind when you go for a walk - this will motivate you to walk further
• Don't let the weather stop you - we're waterproof, remember.
• Walking with a buddy = motivation and fun!
• Wear proper shoes when walking to prevent injury
• Listen to music or books on tape while walking
• Instead of meeting friends for coffee, suggest taking a walk, or if time permits... do both.
• Take a family walk and play games such as "I spy", counting games or guessing games on the way

All truly great thoughts are conceived by walking. Author: Friedrich Nietzsche
One step at a time is good walking. Author: Chinese Proverb
Everywhere is walking distance if you have the time. Author: Steven Wright