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1. Classes MN BE N GR VER GE RE EG VER N ee EV DEN ee ee N ee This program provides you with Nutrition amp Exercise information for vaur snerial lifectvle nr life ctane Classes The wellness classes can help you to take control of your health You can enroll in any of these classes To get the most benefit complete them all You can choose from a 10 week Exercise program designed to answer Home My Dashboard Learning Center Progress Report you r exe rcise q uestions Home gt Learning Center gt Classes gt Exercise This section provides you with health and fitness information U 10 week Nutrition program designed to give you to help keep you on the right track and to help make your exercise efforts both safe and enjoyable the most complete nutrition education you can For directions on how to proceed click HowToUse imagine od 16 week Coach Me program that helps you ta ke m Week 1 Aerobic Exercise For Fat Loss m Week 2 Weight Training Metabolism Fat and You control and eliminate unhealthy behaviors Ei Weck The ABCs of a Beginner Weight Tahing Rowline m Week 4 How To Shape Mold and Create Your Body m Week 5 Your Exercise Do amp Don t List m Week 6 Secrets For Blasting Past A Plateau Optional Courses Week 7 Motivate Me m Week 8 Workouts Away From Home N You can also enroll in other classes such as Week 9 Not Too Hot Not Too Cold Just Right m Week 10 Sports Injuries Prevention and Tr2. MILLS Oatmeal 240 acebook Hotmail eee ee nn sn Crisp Hearty Raisin 3 Twitter a Yahoo Mail j w Twi A Milk fluid nonfat calcium a SU Google PM Gmail fortified fat free or skim Apples raw with skin 95 Mayonnaise reduced calorie or diet cholesterol 49 free Rolls hard includes kaiser 167 Tomatoes red ripe raw year round average Page 2 KKEPRO Wellness Navigation The menu bar at the top of the page provides the site s navigation Hover your mouse over each tab to access the links Within each section of the site additional navigation links will help you to access more information within that section Throughout the site you will find How To Use links to help you get started with a particular activity Generally under My Wellness you will find links to a variety of wellness tools activities and guides such as nutrition and exercise that you can use every day to help you work toward your wellness goals Under Learning Center you will find links to a library of health and wellness information Knowledgebase and classes on various wellness topics Under Progress Report you will find links to the HRA Health Risk Assessment survey and tools to track your personal health progress You can keep your contact information current and manage your password using the My Account links The last few pages of this guide offer a more complete summary of the information available in each se
3. 0 86 95 49 167 and guides such as SMTs Self Management Tools and nutrition and exercise guides that you can use every day to help you work toward your wellness goals Progress Report available on the menu bar Includes Health Risk Assessment HRA links to trackers and incentive status Here you can see how healthy you are and keep track of your health information and progress toward goals Learning Center available on the menu bar and home pages Access information tools and courses designed to empower you to lead a healthier more productive life Includes the Knowledgebase as well as Smoking Cessation Diabetes Maternity and Heart and Lung centers Also includes classes on nutrition exercise and other health topics Available to Chronic Care and other Integrated Care Management clients only Page 15
4. ailable My Wellness is where you ll find e Next Steps Activities in progress e Personal progress charts e Personal calorie counter e Calendar e Health data trackers e Newsletters The classes you register for as well as the diet and exercise programs you create for Home My Wellness Learning Center Home gt My Wellness My Events My Progress 0 September 2012 o Su Mo Tu We Th Fr Sa Update Calendar My Network Ej Facebook 4 Hotmail Twitter Yahoo Mail BW Google MI Gmail Weight BMI Cholesterol Progress Report 9 Sepl2 My Account Next Steps View your My Screening report Visit the Knowledgebase Calculate your BMI Track your health progress View your incentive status Download a lab slip for your screening Complete the 5 classes you ve started My Calorie Count Today s Calorie Goal Cereals ready to eat GENERAL MILLS Oatmeal Crisp Hearty Raisin Milk fluid nonfat calcium fortified fat free or skim Apples raw with skin Mayonnaise reduced calorie or diet cholesterol free Rolls hard includes kaiser Tomatoes red ripe raw year round average yourself will be listed on your home page This helps remind you what to do to take control of your health each day Under My Wellness in the main menu bar you can find links to a variety of wellness tools activities modify 1 500 24
5. an exercise class at your local exercise facility or 2xercising with a workout tape in your home in front of the T V exercise classes and workout tapes will provide you with an ideal way to cross train nhile helping to keep your workouts varied and fresh This exercise plan for an aerobic workout is geared to help maximize your 2xercise efforts and increase your heart and lung capacity The secret is to nake slow but steady progress allowing your body to adapt to the dositive changes that are underway To achieve success with any type of aerobic training program it is best to follow some basic training guidelines Click on the HowToUse image below for details on how to get _ You can perform this exercise either standing or seated on a flat bench if you need more support Hold one dumbbell with a bent or flexed arm slightly behind your body Your palm should be facing in toward your head with your elbow in close to your head Exhale results from your aerobic training program Use the weekly table below to select the days that you woul and extend the weight up using your triceps muscles in the back of your arm Try to keep ike to do an exercise and when you click Accept your aerobic training workout for the week will u eal re ee th hout th t Thi appear If you would like to print this table click on the print icon located on the top task bar located in _ Saisie g PPR NEN See ee er sh aii a se he pop up box exercise will provide
6. ao a Visit the Knowledgebase completing the HRA survey and or getting a lab screening Calculate your BMI If your employer is offering such a Track your health progress View vour incentive stat plan you can check the requirements Download a lab sli as well as your progress toward wlth Giel Acenccriunr screening earning the incentive by reviewing Health Risk Assessment Dun MEET Bu Complete the 5 classes you ve the Next Steps on the My Wellness Weight Tracker a page or selecting the Incentive BMI Tracker under Progress Report i 5 p Incentive Tracker Page 5 KKEPRO Wellness Self Management Tools SMTs amp Trackers These tools include assessments quick quizzes guides plans and other learning tools through which you with the guidance of a health professional can better understand assess and manage your health There are also tools you can use to easily manage and track your progress toward health goals You can register for general wellness programs such as Healthy Eating and Fitness and Exercise If your employer is part of our Chronic Care or other Care Management programs you will also have access to condition specific programs recommended by your Care Manager Important Messages a Click here to view your HRA Report You are registered for the following programs Healthy Eatin Register for a Your learning programs My Tra
7. ckers amp Tools Waist Circumference Weight Tracker 10 Week Exercise Program BMI Calculator 10 Week Nutrition Program 16 Week Coach Me Program Health Tool Reading the Nutrition Facts Label Health Tool Major Nutrients in Food a brief table Optional Classes l Health Tool Sample Eating Journal Living Well Health Tool Track My Servings from Each Food Group KePRO is dedicated to help you become healthier and Getting Started K What is Healthy Eating Why does eating healthy matter How do I get started Living well depends greatly on the lifestyle choices you m you choose to drink alcohol or use tobacco all have a mq Pietary Guidelines for Good Health What to eat what foods to avoid Weight Management What is a healthy weight What can I do to reach or maintain a healthy weight Health Check Taking steps m Ato Z Health Topics m First Aid Ato 7 Changing Your Eating Habits Healthy Eating Starting a Plan for Change Overcoming Barriers to Change Recognizing Your Hunger Signals Using a Plate Format to Plan Meals Cutting Unhealthy Fats From Your Diet m Disease and Injury Prevention Health Guides for All Ages Guide for Men a Guide for Women Stay With It Take steps Weight Tracker Staying With Your Plan Getting Support When Changing Your Eating Habits Making Healthy Choices When You Shop Making Healthy Choices When You Eat Out N Using Positive Thinki
8. ction Keep it handy for quick reference Health Risk Assessment HRA The health risk assessment provides you with an overall view of your health and well being The survey includes questions about your lifestyle habits and overall health The HRA results provide you with information to help you target specific areas to improve your health All the information you enter iS This Health Risk Assessment is designed to assess your overall health and well being Be sure to answer each question as honestl to best capture your unique profile Click here to save and return to the site co nfidential it is protected by federal Please fill in the information below so we may better serve you law We do not share your personal Personal Info information with anyone but you Height ft in Weight Ib BMI N A There are 10 sections to the health risk dution a ssessm e nt which one category best describes your job function Ed ucatio n What is the highest level of education you have completed To ba CCO a n d Al CO hol U se Which of the following categories describes you best M oto r Ve h IC es Iam currently covered under Health History a M ed icatio n Tobacco amp Alcohol Ca nce r a nd P reve ntion Do you now or did you ever smoke cigarettes We I Bei ng On aege how many alcoholic PR e ys per rer BC Nutrition Exercise Activity 10 Women Only Men Only as applicable oo Ot oe a eS a Have the fol
9. dded to your calendar September 12 2012 Calorie Counter 800 calories Remaining Consumed 700 Calories Today Burned 542 Calories Today My Events O August 2012 O su Mo Tu We Th Fr 5a 6 7 8 14 16 3 29 Schedule Health Coach appointment Update Calendar Page 7 KKEPRO Wellness Smoking Cessation This center is devoted to helping you to quit smoking by providing information guidance and tools to help you plan your strategy and see you through it Exercise Guide This center helps you create an exercise program to get you started and keep you moving You can set up a schedule for weight training and or aerobic exercise that you can do at home or at the gym The guide includes animated illustrations to help you learn the proper techniques and suggests exercises targeted to specific muscle groups Triceps The exercises below are designed to help you train and develop the muscle group that you have chosen Before starting your workout please make sure to view the exercise video and read the how to description for each exercise so that you can perform the exercise safely and effectively E Dumbbell One Arm Overhead Triceps Extension Dumbbell Overhead Triceps Extension Special Note Try to keep the elbows from flaring out keep them statio elbows as a pivot point do not let them move as you do the exercise Aerobic Class Or WOrkKOUT lape Whether you are taking
10. eatment e What s Your Function get answers to those many questions about what things do or may not do once they are in your system e What s in There find out what s in the foods and drinks you consume whether from the supermarket or a restaurant Also learn about some popular diets and eating styles e Weight Loss information about gaining or losing weight in a healthy manner e Take Charge learn how to take control of your diet health and lifestyle e t s a Woman s World while women may find this section most helpful everyone can benefit from the information about needs that arise during a women s life that warrant some special attention e Children s Needs find information that will help you give your child the best chance for a lifetime of health and wellness Tip If you are unsure how to begin a class click on How To Use for directions Page 9 KKEPRO Wellness GET HELP KePRO Wellness provides many ways to get help How to Use Click on the How to Use link found in some sections to get help if you are unsure what to do Forgot Your Password If you forgot your password click on the Forgot Password button on the Log In page You will be prompted to enter your user name so that we can ask the security question you set when you created your account Enter the answer when prompted If you don t remember the answer to your security question contact the customer service representative b
11. flexibility and strength for your triceps or more information about how to best use this aerobic exercise to improve your level of fitness click 3 2 z a a HowToUse ERER Tip Focus on keeping the elbow still use it only as a pivot point Cook s Corner Expand your cooking knowledge and menu choices without expanding your waistline Browse a variety of healthy recipes that can be prepared in 30 minutes or less Each recipe comes with complete nutritional information and can be saved to your recipe box Page 8 KKEPRO Wellness Home My Dashboard Learning Center Progress Report My Account Learning Center Home gt Learning Center gt Knowledgebase Once you complete your health risk assessment you will find resources to help you control and manage your Make better health decisions To go to a learning module please click on any of the links below Exercise This 10 week learning module is designed to answer your exercise health in the Learning Center oe Nutrition gt This 10 week program is designed to Th e Knowledge ba se p rovl d es a Wea It h Interactive Tools gt Health Topics gt Learning Centers gt ge a nutrition of information and tools to help you ETR Browse health information to make more informed decisions This 16 week program addressing learn about health topics and make rae aeons more informed health decisions ae m Optional
12. g Well Blood Pressure 150 98 ov health Area to Self Management of Lifestyle Result Improve Doing Well Please keep in mind no information can Smoking Tobacco Use Non Smoker v i i i Exercise You are not exercising stretching ao serve as a substitute for medical advice karte diagnosis or treatment Always seek the Alcohol Not Acceptable ov advice of your doctor if you have any a nn Zu questions and before you stop start or change any treatment plan You may want to schedule an appointment with your doctor to review your results Your report will be available to you within a few weeks after you complete your lab biometric screening You can retrieve your report by following the link to Health Risk Assessment under Progress Report on the main navigation bar If you have participated in previous Wellness Health Risk Assessments and or lab screenings you will also be able to view reports showing trends in your health data history Alerts Depending on the type of program you are enrolled in and your personal options you may receive email alerts to remind you of upcoming events appointments or deadlines You may also receive a call from a health coach or care manager It is important to keep your email address and phone number up to date inthe My Account page Incentives Next Steps To promote wellness your employer may offer incentives to View your My Screening report members who complete certain wellness activities such as
13. lowing information available when you begin the health risk assessment e Your blood pressure if you know it e Your HDL good and LDL bad cholesterol levels if you ve had this test within the past 12 months Page 3 KKEPRO Wellness You may save your progress if you don t have all of the information available or don t have time to complete the entire assessment in one sitting Click Submit when you have completed your health risk assessment Taking the Health Risk Assessment by Phone If you are unable to take the health risk assessment online you can take it by phone Simply call 877 365 3373 Press 1 to begin Next e Press 1 to log in and take the health risk assessment Press 2 if you d like to hear more about the assessment e Enter the client ID provided to you by your employer followed by the pound sign e Enter your personal subscriber ID followed by the pound sign e Enter your year of birth followed by the pound sign You have reached the main menu e Press 1 to take the health risk assessment e Press 2 to connect with a customer service representative e Press 3 to learn more instructions for taking the health risk assessment over the phone Tip To move through the assessment more quickly hit the pound key after each response If you do not complete the assessment at one time you can call in again and pick up where you left off Once you have entirely completed the assessment ou
14. ng Quick tips for making long term changes Quick Tips Adding fruits and vegetables to Your Diet Quick Tips Healthy eating on a budget Quick Tips Making Healthy Meals Quick Tips Cutting Calories Quick Tips Making Healthy Snacks Quick Tips Food Safety Tips for Grocery Shopping T T T T T T T 1 8 31 2012 9 2 2012 9 4 2012 9 6 2012 9 8 2012 9 1 2012 9 3 2012 9 5 2012 9 7 2012 A Page 6 KKEPRO Nutrition Diary The Nutrition Diary lets you track your daily calories relative to a target total The daily recommended Wellness target is calculated based on your personal health data The Nutrition Diary is accessible from the main navigation bar under MY Wellness gt Nutrition Diary in the main menu as well as from a summary on the My Wellness page You can track individual food items as well as meals You can also enter any exercise or physical activity you ve done and see how many calories you ve burned If you have sets of foods meals or exercise that you eat or do regularly you can save those as favorites to add them easily to your diary for another day Exercise Favorites What did you eat How much 1 cup Food Log Breakfast Food Servings Cereals ready to eat GENERAL MILLS Oatmeal Crisp Hearty Raisin 1 Milk fluid nonfat calcium fortified 1 fat free or skim Total Morning Snack Food Servings Apples raw with skin 1 Total Lunch Food Servings Tu
15. progress and offer suggestions and links to helpful information and activities If your employer is offering an incentive program for completing some particular wellness activities you can check on your earnings toward that incentive If your program includes a lab screening you can download a lab slip to take with you when you go to have your blood drawn You can also check progress charts on your specific personal Wellness goals such as weight or BMI body mass index as well as access your social networks to share challenges and successes You can plan and track your nutritional and exercise goals and keep a calendar of activities and events Newsletters on specific Wellness topics keep you up to date with latest health related information Additional information on the Calendar Scheduler My Events incentives and alerts as well as the Nutrition Diary My Calorie Count is available later in this guide Home My Wellness Learning Center Progress Report My Account Home gt My Wellness My Events My Progress Next Steps Weight BMI Cholesterol a Wip aor ely ina report a September 2012 Gi Weight BMI Cholesterol View your My Screening report 1325 isit a Su Mo Tu We Th Fr 53 Sem 1775 1250 screening 120 0 Complete the 5 classes you ve Aug 38 Aug3l Sept Sep6 ep3 pl started My Calorie Count madify Update Calendar Today s Calorie Goal 1 500 My Network Cereals ready to eat ER p3 TOPE GENERAL
16. r staff will contact you regarding your personal HRA report Next Steps Lab Screening View your My Screening report A lab screening may be part of your Health Risk Visit the Knowledgebase Assessment Lab screenings provide biometric data that you can share with your health provider to determine the best health strategy for you To participate in a screening you can download a lab slip from the My Wellness page Print the screening form and take it with you to the screening started Your lab results will be included in your HRA Report Page 4 KKEPRO Wellness Health Risk Assessment HRA Report Health Analysis Summary The HRA Report is a personalized report This section of your report focuses on three areas based on your Health Risk Assessment information 1 Key results that impact your health 2 Identification of where you can improve your health and 3 Identification of where you are doing well to h e p yo uun d e rsta n d yo ur overa managing your health Detailed information to assist you with health self management is also included These results are for ere the average person Your physician may feel your levels are acceptable for you based on your health status As always we we Ness ide ntify S pecific areas fo r suggest you share these results with your physician improvement and provide you with PEPR information to hel p you manage your Clinical Health Factor Result Improve Doin
17. rkey breast sliced prepackaged Rolls hard includes kaiser 1 Mayonnaise reduced calorie or diet 1 cholesterol free Tomatoes red ripe raw year round 1 average Total Cals 2399 86 4 326 3 Cals 94 6 94 6 Cals 59 4 167 0 48 6 3 6 278 6 When Breakfast Fat 2 5g 0 4g 299 Fat 0 3g 0 3g Fat 0 3g 2 59 4 99 0 0g 77g Carbs 51 0g 12 0g 63 0g Carbs 251g 25 19 Carbs 0 4g 30 0g 1 0g 0 8g 322g Prot 5 0g Ag 13 49 Prot 0 5g 0 59g Prot 24g 5 6g O1g 0 2g 8 39 Fiber 0 0g 0 0g 0 0g Fiber 0 0g 0 0g Fiber 0 0g 0 0g 0 0g 0 0g 0 0g Sugar 20 0g 12 0g 32 09 Sugar 18 9g 18 99 Sugar 0 29 1 0g 0 69 0 5g 239 U S Department of Agriculture Agricultural Research Service 2011 USDA National Nutrient Database for Standard Reference Release 24 Nutrient Data Laboratory Home Page www ars usda gow ba bhnrendl My Events Calendar Health Coach Scheduler You can track all your appointments and activities on the My Events calendar To add or edit an event in your calendar click the Update Calendar button below the calendar Depending on the services available through your employer you may also be able to schedule an appointment with a health coach To schedule an appointment with a Health Coach click the link under the calendar and select a date and time from those marked as available The appointment will be a
18. rmined by your plan administrator Full Name test and u name only no ingals tiles or sutftees Birth Year tthe 4 digt yea a Password Your security question and answer can be used in the future to reset your password m Password Enter your security question Email Address Enter the answer to your security question Phone Number Language English Create Account A congratulatory message confirms your registration To continue select Click here to log in You will return to the log in page where you can enter your user name and password to access the program Enter your user name and password then click Log in When you first login a program disclaimer will appear Read the disclaimer and click Accept You will then be redirected to the home page Home Page Your home page is your map for the Wellness site Each gold box represents a content or functional area of the site As you hover the mouse over each gold box a brief description of that area is displayed In addition the avatar will introduce you to the site and suggest first steps to getting started with Wellness Clicking a gold box will take you to that area of the site Wellness and Lifestyle Management aNageinNent 10015 KKEPRO Wellness My Wellness Your My Wellness page is the base for your Wellness activity The Next Steps will guide you to complete essential tasks list classes and other activities you have in
19. y either calling or emailing the contact listed on the site Technical Support For technical questions errors or issues displaying the Wellness site please contact the Service Desk at 1 800 922 9826 or servicedesk kepro com Customer Service Representatives Our friendly representatives are available to help you Monday Friday 8 00 a m 5 00 p m Eastern Time excluding holidays Please call 888 522 7742 or email keprowellness kepro com KePRO is not responsible for any treatment or management of your health care Always contact your physician or health care provider regarding any concerns you have Always consult your physician before beginning any diet or exercise programs KePRO 2012 All rights reserved Publication KM CXNS KW GL 500 12 11mbhs Page 10 KKEPRO Wellness Mobile The Wellness site is viewable and fully functional on mobile devices and smart phones Use your browser to access the site Check the settings for your device to determine if you can save your resolution size or other view settings 7 a eKEPROVeliness WELLNESS AND LIFESTYLE Center gt Cook s Ee BlackBerry AAEPROV liness O Lower Fat Traditional Sauces Morinades Meat Bresitasts Page 14 KKEPRO Wellness QUICK REFERENCE GUIDE The tabs across the top of each page will take you anywhere within the site you wish to visit Simply click on the name of the section you wish to explore Here is what is av
20. yaa K KE PRO Wellness User Manual KKEPRO Wellness Welcome to the KePRO Wellness online lifestyle management program This guide will help you access the site and its tools classes and menus being Take control of your health now by creati Log In 1 Goto https wellness kepro com designed to improve your overall health and well ng your user account Register New Account Enter the following information to register for a new user account For assistance with registering for an account or managing your password please contact the KePRO Service Desk at 888 522 7742 or by email at keprowellness kepro com 2 Click the Register New Account link to create your account Fields marked with are required Create a user name and password enter email client code unique id full name birth s year and security question and answer to allow you to reset your password if you forget it Your password is case sensitive Click Submit to create your account Register New Account Congratulations your user account was created successfully Click here to login Disclaimer Enter the username and password for your account Your p character The following information will be used to verify your account assword is case sensitive and must be at least 8 characters Client Code long and contain at least one digit and one alphabetic Member ID Contract fyour unique ID a dete
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