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Sponsored by : UMD Employee Wellness Program UMD Department of Human Resources UPlan Health Coaching QuickCare Clinic

Sponsored by : UMD Employee Wellness Program UMD Department of Human Resources UPlan Health Coaching QuickCare Clinic . Lighten Up!. Join us for an 8–Week Weight Loss Challenge. Monday, March 5 th -Monday, April 30 th (http://www.d.umn.edu/umdhr/wellness/betterbodybattle). Easy as 1-2-3.

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Sponsored by : UMD Employee Wellness Program UMD Department of Human Resources UPlan Health Coaching QuickCare Clinic

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  1. Sponsored by: UMD Employee Wellness ProgramUMD Department of Human ResourcesUPlan Health CoachingQuickCare Clinic

  2. Lighten Up! Join us for an 8–Week Weight Loss Challenge Monday, March 5th-Monday, April 30th (http://www.d.umn.edu/umdhr/wellness/betterbodybattle)

  3. Easy as 1-2-3 • Register Online, by mail, call or email • Complete Initial weigh-in March 5th • Complete Final weigh-in April 30th Winner/s based on greatest % body weight lost calculated by initial weight and the final weight of each individual/team.

  4. Registration • TEAMS or INDIVIDUALLY • Many ways to Register • Call: 726-6753 • Email: mycoach@d.umn.edu • Mail completed form: 103 KSC • Online: http://www.d.umn.edu/umdhr/wellness/spring2012/betterbodybattle/ • Registration closes: February 29, 2012 by 12:00pm Make appointment for an initial weigh-in by this date and time as well

  5. Initial & Final Weigh-in Required: • Weigh-in Optional: • BMI & Body Fat % • Body Measurements • Initial weigh-in • March 5th: 7:30am 2:00pm • Final weigh-in • April 30th: 7:30am 2:00pm • Must sign up for time slot by Wednesday, April 25 @ 12:00pm

  6. Why Participate? • FREE! • Accountability • Access to resources on healthy eating, nutrition, restful sleep, stress management, time management, exercise and more. • Weekly health tips to help meet goals. • Motivation to attend wellness workshops/education. • Enhanced One-on-one support. UPlan members this is an opportune time to enroll in Health Coaching to get the maximum benefit of the challenge.

  7. Why Participate? If you want to participate as a team but could not find a partner, see Rachel or Elly after the meeting. • Free Live Well Food and Fitness Tracker (Optional) • Weigh-ins are private and confidential. • Diet Analysis Plus (Optional) • Improved health

  8. Prizes *Participant incentive gift: Food and Fitness Tracker * Top 2 individuals and the top 2 teams will receive a choice of one of the following prizes – Roadside Emergency kit Exercise Ball Apron Set Exercise Mat Garden Tote we have a few of each item – choice of prizes will be first come first served *Entry in a drawing for completing the challenge *Participants who drop out part way through will not be eligible to win prizes

  9. Weekly Weigh-in Times Tuesdays: 10:00- 11:30am Contact mycoach@d.umn.edu to schedule a more convenient time.

  10. New Challenge,Same results? Losing Battle Challenge

  11. Weight Loss Challenge Results 1000.3 pounds!! 537.2 inches!! • 4 Weight Loss Challenges • 2009-2011 • Participants have lost • a total of: For all wellness programs and information in the future, please see our UMD Wellness Website: http://d.umn.edu/umdhr/wellness/

  12. Taking the Stairs Piano Stairs

  13. Nutrition & Diet Health & Wellness

  14. Setting S.M.A.R.T. Goals “The virtue lies in the struggle, not in the prize.”-Richard Monckton Milnes

  15. Exercise • Moderate Exercise: 30 minutes, 5 days/wk • Brisk walk, bicycling • More Vigorous Exercise: 25 minutes, 3 days/wk • Jogging, step aerobics, singles tennis • Combination and simply being more active during the day Exercise: dancing, skating, gardening, cycling, scrubbing floors, washing the car by hand, playing with kids, catch up on chores, shoveling • Choose something you enjoy!

  16. Quick Tips • Choose activities you like • Use a pedometer throughout the day • Track your progress and make goals to meet • Spread exercise out during day if schedule doesn’t allow just one open slot • 10 minutes in morning, 10 at noon, 10 at night= same benefits as 30 min. workout all at once • Exercise with a friend • Motivation and better routine • Take lunch on the run • Easy a quick meal and hit the gym or walk with coworkers

  17. Fill ½ your plate with vegetables & fruits • The more COLOR & VARIETY the better • Potatoes DON’T COUNT (high fat-digested starch) • Fill ¼ your plate with whole grains • Whole wheat, brown rice, bulgar, couscous, whole rye, etc. • The less processed & refined, the better • Complete your plate with a healthy source of protein • Fish, chicken, beans or nuts • Limit red meat & processed meats • Use plant oils • Olive, canola, soy, corn, sunflower and peanut oils • Limit butter & avoid trans fats • Drink water, coffee, or tea

  18. Go with H20! • Estimated average of daily • water requirement should be: • Women 91 oz. (11 cups) • Men 125 oz. (15 cups) • -Harvard School of Public Health

  19. What can I do NOW? • Use healthy eating plate as guide to portion meals. • Buy fresh vegetables and fruits at the grocery store • Make a list and stick to it! • Eat breakfast every morning (400-500 calories) • Gives you an energy boost, keeps you from snacking (and overeating), and increases metabolism • Make a list of goals and schedule time to exercise within schedule • Make this a routine!

  20. Questions?Rachel Gilbertson, mycoach@d.umn.edu, 726-6753Elly Sturm, mycoach@d.umn.edu, 726-6753Lita Wallace, lwallace@d.umn.edu, 726-7822http://www.d.umn.edu/umdhr/wellness/spring2012/betterbodybattle/powerpoint.ppt

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