Table 1

Weekly outline of HAT TRICK

Locker room educationGroup physical activityWeekly challenge
Week 1: Pre game

  • Programme introduction

  • Why HAT TRICK?

  • The first step

  • Take stock of current activities

  • Introduction to Fitbits

  • Hockey area facility tour

  • Intermission

    • Meet and greet with hockey team

On every day this week:

  • Record how many steps you do

  • Record everything that you eat and drink

Week 2: Face off

  • Change a bit

  • Break the cycle

  • Top five tips for success

  • Activities around hockey arena

    • Climb bleachers, walk the loop, seat dips

  • Intermission

    • Fitbit usage and barriers

    • Step recommendations

On at least 3 days of the week:

  • Walk an extra 1500 steps (from baseline value)

  • Choose water instead of a sugary drink

Week 3: Power play

  • HAT TRICK to healthy eating: carbohydrates, proteins and fats

  • Top six healthy eating tips

  • Power food swaps

  • Hockey team training gym

    • Fundamental activities with athletic trainer

    • Circuit-style workout

  • Intermission

    • Discuss week 2 challenge

On at least 3 days of the week:

  • Walk an extra 1500 steps (from baseline value)

  • Start your morning with a healthy breakfast

Week 4: Tic tac toe

  • Size: then and now

  • Handy portion guide

  • Top seven tips for dining out

  • Rethink beer o’clock

  • Top six tips for keeping the beer gut in check

  • Ball hockey game

    • Two periods of 15 min

  • Intermission

    • Discuss week 3 challenge

On at least 5 days of the week:

  • Walk an extra 1500 steps (from baseline value)

  • Use the handy portion guide to plan a meal

Week 5: Long change

  • Active living 101

  • HAT TRICK to active living

  • Canada PA Guidelines

  • Recruit a deep bench (ie, elicit social support)

  • Hockey team training gym

    • Fundamental activities with athletic trainer

    • Circuit-style workout

  • Intermission

    • Discuss week 4 challenge

On at least 5 days of the week:

  • Walk an extra 1500 steps (from baseline value)

  • Choose water instead of a sugary drink

Week 6: Neutral zone

  • Energy balance

  • The 80/20 rule (ie, 80% healthy eating/20% anything foods)

  • Top eight keys to weight loss

  • Drink wisely (ie, choose water instead of sugary drinks)

  • Exercise at a moderate intensity (three bouts of 15 min): include short intervals of higher intensity

  • Intermission

    • Discuss week 5 challenge

On at least 3 days of the week:

  • Walk an extra 3000 steps (from baseline value)

  • Apply the 80/20 rule

Week 7: Penalty kill

  • SMART goals

  • Keep your stick on the ice (ie, relapse prevention)

  • Top six relapse prevention strategies

  • Top six healthy snacking tips

  • Rewarding yourself

  • ‘Boot camp’ style workout

  • Intermission

    • Discuss week 6 challenge

On at least 3 days of the week:

  • Walk an extra 3000 steps (from baseline value)

  • Choose healthy snacks options

Week 8: Odd man rush

  • Principles of strength training

  • Circuit training

  • At home workout

  • Turning up the heat

  • Introduction to at-home bodyweight workout

  • Intermission

    • Discuss week 7 challenge

On at least 5 days of the week:

  • Walk an extra 3000 steps (from baseline value)

  • Start your morning with a healthy breakfast

Week 9: Icing

  • Top five tips for ‘brocery’shopping (ie, grocery shopping for guys)

  • Reading the fine print

  • The many names for sugar and salt

  • Product buzz words

  • Exercise at moderate-to-vigorous intensity (three bouts of 15 min): 15 min will include more vigorous intensity

  • Intermission

    • Discuss week 8 challenge

On at least 5 days of the week:

  • Walk an extra 3000 steps (from baseline value)

  • Apply the 80/20 rule

Week 10: Fast break

  • Making healthy trades

  • The BBQ king

  • Meals on the fly

  • Sport chosen by men (three periods of 15 min)

  • Intermission

    • Discuss week 9 challenge

On at least 5 days of the week:

  • Walk an extra 3000 steps (from baseline value)

  • Choose healthy snacks options

Week 11: Set play

  • Sit less

  • Top four stress management tips

  • Sleep and health

  • Resistance training session

  • Intermission

    • Discuss week 10 challenge

On at least 5 days of the week:

  • Walk an extra 3000 steps (from baseline value)

  • Use the handy portion guide to plan a meal

Week 12: He shoots, he scores!

  • Highlight reel

  • Dealing with set-backs

  • What’s the next step?

  • Family skate and BBQ

    • Family and friends

    • Man of the Match (awards)

  • Intermission

    • Discuss week 11 challenge

Be HAT TRICK healthy. Keep working towards your goals and making small lifestyle changes