Table 1.

Weekly outline of HAT TRICK

Locker room education	Group physical activity	Weekly 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