What are the steps and progression of the wellness program?
  1. Website Registration

    Register and create your login at www.momentumhealth.co.

  2. Pre-Screening Interview

    Complete the interactive chat to gather self-reported behavioral data on several health topics.

  3. Screening Appointment

    Make an appointment online using the Momentum Health portal.

  4. Blood Test and Biometric Screening

    Attend your biometric screening event -- remember to fast for 8-10 hours and make sure to be hydrated.

  5. Post-Screening Interview

    Complete the interactive chat to gather information about your lifestyle to develop your LEAN Program.

  6. M-Score

    Learn what your blood and biometrics tell you about your health with a focus on heart disease, diabetes, and metabolic syndrome.

  7. LEAN Program

    Access your program based on your current lifestyle behaviors and motivation level to improve your M-Score and overall health and well-being.

  8. Initial Health Coach Session

    Schedule your initial appointment with your health coach.

  9. Monthly Follow-Up Message Evaluations

    Review your goals and progress on a monthly basis with feedback and guidance from your health coach.

  10. Health Coach Follow-Up Appointment

    Schedule your follow-up appointment with your health coach.

What is the M-Score?
The M-Score is a number between 0 (low) and 100 (high) that offers a good directional indicator for your health and wellbeing based on biometric values that are influenced by modifiable lifestyle factors. These values help determine your risk of cardiovascular disease, diabetes, and metabolic syndrome.
How is my M-Score calculated?
The following values are assigned point values based on a proprietary algorithm.

  • Blood pressure
  • Fasting blood glucose
  • Total cholesterol
  • HDL
  • LDL
  • LDL/HDL ratio
  • Triglycerides
  • Body composition estimate
  • Nicotine (cotinine in the bloodstream)
  • GGT (gamma-glutamyl transferase)
Each of these values is assigned a certain point value depending on the risk range that the value falls into: high risk (red), medium risk (yellow), or low risk (green). If all of your values are in the green range you would receive an M-Score of 100. Anything that falls outside of the desired range will result in a deduction in points from your total M-Score.
What is the difference between BCE and BMI?
Body mass index (BMI) and body composition estimate (BCE) are closely correlated, but do differ slightly.

BMI is a measure based on height and weight calculated by taking your weight in kilograms divided by your height squared in meters. BMI = kg / m2

A high BMI can be an indicator of high body fat and can be used to screen for weight categories. While BMI can indicate high body fat, it is not diagnostic of body fat. This is because BMI does not take into account muscle mass, bone density, overall body composition, or racial and gender differences. So someone who is fit could have an over-inflated BMI if they have a high muscle mass. The desired range for BMI is 18.5 - 24.9.

Body composition estimate (BCE) is a better estimate because it evaluates how much body fat and muscle mass an individual has, and is thus a better evaluator for health. BCE takes into consideration body fat percentage. We estimate your body fat percentage first by using the US Navy formula, which uses gender, weight, height, waist, hip, and neck measurements.

Then we use this body fat number in the BMI-to-body-fat formula to derive a number that also uses 18.5 - 24.9 as the normal range (the same range as BMI) based on your estimated body fat percentage.

Think of BMI in terms of your weight for your height, which can, but does not always, predict body fat, whereas BCE more accurately evaluates body fat using a greater number of measures.

Overall, a lower BCE indicates a lower body fat percentage, which is protective of developing a chronic condition.
I have other lab values that are flagged in my report, what does this mean?
Your health coach will address any other out of range lab values that are not included in your M-Score with you during your health coaching appointment. Your coach can suggest potential lifestyle changes and also recommend when certain values indicate you should contact your physician for further discussion or diagnosis.
What is the LEAN Program?
LEAN stands for Lifestyle, Exercise, and Nutrition. Your LEAN program provides recommendations specific to you based on the results from your biomedical screening and answers to your two completed interviews. You will receive lifestyle and nutrition focus areas, as well as exercise recommendations based on your current level of activity and goals. Each section provides information tailored to you and your goals.
What are lifestyle focus areas?
Lifestyle focus areas are potential factors that could be affecting your overall wellness and stress levels, or they correspond to areas that you indicated in your interviews that you would like to address.
How are my lifestyle focus areas determined?
Your lifestyle focus areas are determined based on answers to your pre-screening and post-screening interviews.
What are MEPs?
MEPs is an acronym for MyZone Effort Points. It's our standard metric for measuring the effort that you output while you exercise. You earn MEPs by exercising in your desired heart rate zone over a period of time. The more effort you put into your workouts, the more MEPs you earn. Unlike other systems that only measure heartbeats or steps, MEPs measure effort over and above your resting heart rate. That means that your current level of fitness is not as important as the effort you put forth. If you're just getting started in your fitness journey, your effort will be rewarded. And if you're the fittest person in your company, you'll have to give that much more effort to earn your points!
How is my MEP goal determined?
Your Momentum Health MEP goal is based on your current level of physical activity and exercise goals determined from your responses in your pre-screening or post-screening interviews.

Everyone has a goal of at least 1300 MEPs per month. This meets and exceeds the World Health Organization’s recommendations for adults to engage in weekly aerobic physical activity of at least:

  • 150 minutes of moderate-intensity aerobic physical activity, OR
  • 75 minutes of vigorous intensity aerobic physical activity
This equals 2 hours and 30 minutes of moderate or 1 hour and 15 minutes of vigorous activity each week. This is discernable activity, meaning it goes above and beyond everyday activities. You can accumulate weekly activity time in as little as 10-minute increments!

For additional benefits, the WHO recommends that adults engage in weekly aerobic physical activity of at least:

  • 300 minutes of moderate-intensity aerobic physical activity, OR
  • 150 minutes of vigorous aerobic physical activity
This equals 5 hours of moderate or 2 and a half hours of vigorous activity each week, PLUS

  • 2 or more days of muscle-strengthening activities
Will my MEP goal increase?
As your Health Coach reviews your level of activity -- whether you are achieving or surpassing your current MEP goal -- he or she may suggest to increase your MEP goal to continue pushing you to improve your fitness level.
What is the difference between aerobic exercise and strength training?
Aerobic exercise. This type of physical activity raises your heart rate, causes you to breathe harder, and helps to strengthen your heart and lungs over time. Any activity can count as aerobic activity as long as it is:

  1. Moderate or vigorous intensity
  2. Conducted in at least 10 minute increments
Strength training. This type of physical activity builds lean muscle mass, improving your strength, power, and endurance. Examples include lifting weights, lunges, plank, and squats.

For maximum benefits, be sure to include both aerobic and strength training activities into your workout regimen. You can do each type of activity on the same or different days -- just keep in mind that strengthening activities do not count toward your total minutes of aerobic activity.
What is considered moderate-intensity versus vigorous-intesnity aerobic physical activity?
Aerobic exercise includes any activity that results in an increased heart rate.

Intensity is how hard you work, or the amount of effort you exert, during an activity. For health benefits, meeting the physical activity recommendations means getting your heart rate up to a moderate or vigorous intensity level.

With moderate-intensity exercise, you want your heart rate to reach 50-70% of your maximum heart rate. At this level, you are working hard enough to break a sweat. You can still talk, but not sing words to a song. Moderate-intensity activities include:

  • Brisk walking
  • Dancing
  • Gardening
  • Housework
With vigorous-intensity exercise you want your heart rate to reach 70-85% of your maximum heart rate. At this level, your breathing will be harder and you will likely not be able to say more than a few words without needing to take a breath. Vigorous-intensity activities include:

  • Jogging / running at 6 mph
  • Cycling at 14-16 mph
  • Swimming laps
  • Playing team sports such as basketball, soccer, or football
What activities are considered strength training?
Strength training activities build lean muscle mass, improving your strength, power, and endurance. These activities should work all of your major muscle groups, which include legs, arms, back, chest, abdomen, hips, and shoulders.

For health benefits, complete as many repetitions as you can until it is hard to do another without help. One complete movement of activity is considered a repetition (or rep). Examples include lifting a weight or doing a sit-up or push-up. For one set, try to complete at least 8-12 repetitions. The more sets you complete, the greater the benefits!

Activities include:

  • Lifting weights
  • Body weight resistance exercises, such as push-ups and sit-ups
  • Resistance band workouts
  • Yoga
  • Heavy gardening
What does maximum heart rate mean?
Maximum heart rate is the highest heart rate an individual can safely achieve through exercise stress.
How is my maximum heart rate determined?
We use a formula derived by Londeree and Moeschberger and approved by the American College of Sports Medicine (ACSM) to establish your age-based predictive maximum heart rate:

Max HR = 206.3 - (0.711 x age)

This is the number we use to estimate your moderate- and vigorous-intensity heart rate zones for physical activity.
What affects my heart rate on a day-to-day basis?
Because various factors can affect your heart rate on a day-to-day basis, the amount of MEPs you earn may vary day-to-day, even if you engage in the same workout for the same amount of time. These factors include stress, nutrition, hydration, heavy training, fatigue, adrenaline, competition, mental focus, and the amount of sleep you have had.
How can I use heart rate to determine if my level of fitness is improving?
Heart rate slows down as a higher level of fitness is achieved -- this is because as your fitness increases, your heart becomes more efficient in pumping blood throughout your body, decreasing your heart rate and making it more difficult to achieve your MEP goal. For this reason, a slower heart rate encourages you to work harder and to continually improve your fitness.
What are nutrition focus areas?
Nutrition focus areas highlight the specific food components that we want to address in your eating habits. These components may play a role in increasing health risks and influencing biomedical results that fall outside of the desired range. Different foods or food components can have a positive or negative effect on your lab values. Blood tests provide a snapshot of your current health status and indicate which areas you can focus on to improve your overall health. It is helpful for us to understand the connection between the foods we eat and the effects they have on our bodies.
How are my nutrition focus areas determined?
Your nutrition focus areas are determined by the results of your biomedical screening.
What is the purpose of photo-journaling meals?
Studies have shown that tracking meals using a food journal can result in weight loss. Using your smart phone to snap pictures of your meals makes keeping a food journal quick and easy!

  • Takes less than a minute to open the app and snap a photo of your meal
  • Avoids having to remember what you ate after the meal, having to write out a food journal, or enter in individual food items into a food tracker
  • Takes guesswork out of knowing accurate portion sizes
  • Brings awareness and mindfulness to your meals and snacks
In addition, journaling helps your health coach to:

  • See the whole picture of your eating patterns
  • View your portion sizes and educate on where to make adjustments
  • Make suggestions on what to include or substitute into your meals
  • Direct your focus to changes that can improve your lab values and M-Score
Assuming you eat 3 meals per day, your goal of 20 meals per month is about 22% of all of the meals you eat. That’s less than a quarter!
If my company has enrolled in health coaching, how do I schedule my appointment?
Once you have completed your post-screening interview you will receive an email prompting you to schedule your appointment with your Health Coach using the Momentum Health portal. Select a time slot that works best for your schedule and your coach will give you a call at that time.
How do I communicate with my Health Coach?
All communication with your Health Coach is conducted through the secure messaging section of the Momentum Health portal. Simply log in to your account and click the envelope icon to sent a message to your Health Coach. This is the same area where your coach will post monthly feedback on your health goals and incentive progress. All messages sent between you and your coach via the portal are completely private.
What credentials does my Health Coach have?
All Health Coaches at Momentum Health are licensed Registered Dietitian Nutritionists, Certified Personal Trainers, and Certified Health Coaches, making our coaches experts in nutrition, fitness, and behavior change to assist you on your wellness journey.

Registered Dietitian Nutritionist A Registered Dietitian Nutritionist (RDN), also known as a Registered Dietitian (RD), is a certified nutrition expert that has completed a 4-year degree from a program accredited by ACEND (Accreditation Council for Education in Nutrition and Dietetics) as well as a supervised internship. All RDs have passed the credentialing examination through the Commission of Dietetic Registration (CDR) and must obtain continuing education credits and adhere to a code of ethics. The term "nutritionist" is not well regulated, meaning almost anybody can call themselves a nutritionist without a credential. RDs on the other hand, are trained in providing evidence-based and scientifically-validated nutrition care and have verifiable education and skills.

Certified Personal Trainer. All coaches are Certified Personal Trainers and have received certification through nationally recognized organzations -- American College of Sports Medicine (ACSM) or National Academy of Sports Medicine (NASM) -- and may develop and implement individualized exercise programs.

Certified Health Coach. All coaches have completed Health Coach Certification to implement behavior change techniques and drive total wellness through nutrition, fitness, lifestyle factors, education, and motivation.
What privacy measures are in place?
We understand the importance of your keeping your personal health information private. Our portal and dashboard are HIPAA-compliant and all Momentum Health employees and coaches have completed HIPAA compliance training. For more information, please view our Privacy Policy and our Screening Standards.
Momentum Health Medical Disclaimer
Always consult your physician before beginning any diet or exercise program. The medical information included in this report is provided as an information resource only and is not intended to prevent, diagnose, or treat any medical condition, nor should it replace advice of your physician. If you are currently being treated for an illness or medical condition, are prescribed and taking prescription medication, or are following a physician recommended diet, please consult with your physician before implementing recommendations found in this report.

Please consult with your doctor or other professional healthcare provider if you have any questions or concerns regarding a medical matter. Your healthcare provider should be consulted before making any healthcare decisions about a specific medical condition. If you believe you may be suffering from a medical condition, seek medical attention immediately. Do not delay seeking medical advice or disregard medical advice based on information contained in this report.

If you experience any weakness, difficulty, unsteadiness, lightheadedness, dizziness, nausea, shortness of breath, chest pain, or joint pain when exercising or working toward your exercise goal, please stop and consult your healthcare provider to advise on an appropriate exercise prescription. If you have a heart condition, take medication that affects your heart, or have an implemented electronic device, such as a pacemaker, consult with your physician before using your MyZone Physical Activity Belt. When beginning a new exercise program, mild soreness may be experienced. If soreness does not improve after 2-3 days, contact your physician.