Your Personal Wellness – Getting Started with ICount™

As a Basic Member of WalkStyles.com, you can Set, Track, Achieve and Reward (the STAR™ process) your activity goals. As a Platinum Member you can additionally use the STAR™ process for your diet, nutrition and other wellness goals.

Our book, ICount, prepares you (but is not necessary) for using the STAR process and follows along with the ICount Wellness Diagnostic Tool. This tool is available to all WalkStyles website members and determines your overall wellness score. Platinum members are reminded to retake the test and can view their history of past results. Additional reference information is available online, such as menu plans, sleep charts and calorie burn tables - simply log in to your account and refer to the ICount section on your member home page.

Getting Started with the ICount Program

After logging into your account, the ICount Program Checklist guides you through the program. Once you complete an item, put a check mark in the adjacent box and click on the update button. You will have to complete all items in the section before moving onto the next section.

The four sections to the Program are:

1. Initial Setup – this is where you establish your key body measurements such as your BMR and BMI, determine your activity baseline, and take the Diagnostic test. See details below for more information on determining your activity baseline and using the Diagnostic Tool.
2. Set Goals – this is where you establish your 10-week goals for fitness, and if a Platinum member, diet, nutrition and other wellness goals.
3. Track, Achieve and Reward (along with #2, this is the STAR process) – see details below about the STAR process.
4. Review & Next Steps – this is where you make the decision to continue tracking your current goals or deciding to restart the program, including retaking the Diagnostic test to see if your score has improved.

Detailed Information for Determining your Activity Baseline

Establish your baseline activity and related calorie burn using a pedometer. You should have a pedometer that tracks steps, distance and calorie burn. Your baseline is figured by tracking this data for three days and then computing your average. This information will be entered when you take the ICount Wellness Diagnostic test. A worksheet is available to help you record and calculate this baseline information – see the ICount Program Checklist for the download link.

Detailed Information for Getting Started with the Diagnostic Tool

After establishing your key body measurements and activity baseline, you can use the Diagnostic Tool to get your wellness rating.

1. Click on the Diagnostic Tool link in the ICount Program Checklist.
2. Answer each question of the test. As noted earlier, this tool follows along with the chapters in the book ICount. You can save your answers to the test at the end of each chapter and pick up where you left off. Your score will be computed for you to review after completing the entire test.
3. As a Basic member, you will need to record this score for future reference. Platinum members have their scores automatically archived. It takes 10 weeks to create a lifestyle change, so we recommend that you take the test again in 10 weeks and compare your score. By using the STAR process (see below) you can create goals to change your lifestyle to a healthier and happier you!

Detailed Information for Getting Started with the STAR Process

For each of the three main wellness areas – Step & Activities, Diet & Nutrition, and Other Wellness Goals – the process is the same. Note that only Platinum members have access to Diet & Nutrition and Other Wellness Goals.

1. Set your goals by clicking on the “Tracking Tools - Set Goals” menu and then select which wellness area you are setting goals for.
   1. Review the options available to you for creating your personal wellness goals for each area. For diet & nutrition, and other-wellness goals, be sure to click on the “help icon” in the upper-right corner of the settings page for an in-depth overview of how to best use and set goals for that particular area.
2. Track your activity by clicking on the “Tracking Tools - Track Actuals” menu and then selecting which wellness area you are inputting data for.
   1. Each tracking page allows you to log the information for that area. You can use the calendar on each tracking page to enter data from previous days if you are just catching up.
3. Achieve & Reward your goals by reviewing your progress on your personal Dashboard using the “Dashboard” main menu option. You can compare your actual activity against your established goals and pick up the pace if needed. Click on the “help icon” in the upper right section of the page for an overview of how to use the information and get the most out of your personal dashboard page.

After you consistently attain your goal, think about increasing your activity levels or other targets for continuous improvement (until you reach a level that you want to maintain).

Congratulations, you are now using ICount Program, with its Diagnostic Tool and the STAR process to Set, Track, Achieve and Reward your wellness goals.