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Sponsored by :

Sponsored by : UMD Employee Wellness Program UMD Department of Human Resources UPlan Health Coaching QuickCare Clinic Funded by : University Wellness Program. Are YOU ready for a Brand New U?. Join us for an 8 – Week Weight Loss Challenge.

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Sponsored by :

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

  2. Are YOU ready for a Brand New U? Join us for an 8 – Week Weight Loss Challenge • Challenge runs from Monday, February 21, to Monday, April 18 • http://www.d.umn.edu/umdhr/wellness/brandnewu/

  3. Terms and Conditions 1. Faculty, staff, spouses and same-sex domestic partners are eligible to participate for FREE. 2. Option of participating individually or in teams of two. 3. Submit a registration form no later than Thursday, February 17, at 12:00 noon. 4. Make an appointment for an initial weigh-in by Friday, February 18, at 12:00 noon by calling 726-6753 OR sending an email to mycoach@d.umn.edu. 5. Participants must have an initial weigh-in on Monday, February 21, and a final weigh-in on Monday, April 18.

  4. Terms and Conditions 6. Selection of winners both as an individual participant and as a team will be based on the greatest percent of body weight lost calculated by the initial weight and the final weight of each individual/team. 7. Top three individuals and the top three teams who have met necessary requirements will be deemed the winners. • If there is a tie, the decision will be based on participation in optional activities: • weigh-ins, assessment measurements, OR • attendance at Brown Bag Sessions View Brown Bag sessions at: http://www.d.umn.edu/umdhr/Training/

  5. Weekly Weigh-In Times Tuesdays: 10:00-11:30 in KSC 123A Note: From 12:00 to 1:00 we will do weigh-ins at the HIP meetings (Kirby Student Center 323) If this does not work for you, contact mycoach@d.umn.edu to choose another time.

  6. PRIZES *Participant incentive gift: Tracker and UMD Cookbook * Winners will receive a choice of one of the following prizes – (we have a few of each item - choice of prizes will be first come first served): - Stretch and Flex Kit - Exercise Ball - A set of 3lb hand weights - 4lb Medicine Ball • Ab wheel - Book :“The Body You Want • Yoga Mat in the Time You Have” * Entry in a drawing for optional participation: • Weekly weigh-in • Attendance in Brown Bag sessions • Tracking diet and exercise

  7. Why Participate? • FREE! • “U” Choose! Features! • Accountability, team work, support, friendship. • Setting goals that are both challenging and obtainable. • Motivation to attend wellness workshops/education. • Access to wellness resources on healthy eating, nutrition, restful sleep, stress management, time management, exercise, and more. • Get weekly emails with health tips to help meet your goals. • Enhanced One-on-one support. • If you are a UPlan member, this is an opportune time to enroll in Health Coaching to get the maximum benefit of the challenge. (Optional). NEW! NEW!

  8. Why Participate? • Free Live Well Food and Fitness Tracker (Optional) • For UPlan members, no co-pay for health screening before and after the challenge • Optional weekly weigh-ins are private and confidential. • Diet Analysis Plus (Optional) • Improved health • Inspiration to lose weight and inches. • Follow-up maintenance program (Optional) • Feel better! All new features are optional. If you want to participate as a team but could not find a partner, see Rachel or Alicia after the meeting. NEW! NEW! NEW!

  9. Optional Health Assessment • Weight • Blood Pressure • BMI & Body Fat % • Body Measurements • Total Cholesterol • HDL Cholesterol • LDL Cholesterol • Triglycerides • Glucose • 3-Day Diet Analysis Initial and Final

  10. Optional Health Assessment Free blood pressure check. Initial health assessment measurements are free and are strongly recommended. For UPlan members, no co-pay for confidential cholestec and glucose screening. *The committee will not see the results of your screening but will be informed that a screening was conducted. To make an appointment, call the UMD QuickCare Clinic at 726-8666.

  11. New Challenge,Same results? Losing Battle Challenge

  12. Losing Battle Challenge Results • Over three Losing Battle Challenges in 2009-2010, participants have lost a total of: 708.6 pounds!! 430.45 inches!!

  13. 10-Week Losing Battle Challenge Results • Fall 2009, 78 participants/team of 4 weight loss: 311.8 poundstotal inches lost: 198.5 inches • Spring 2010, 56 participants/team of 2 weight loss: 228.8 pounds total inches lost: 154.75 inches • Fall 2010, 37 participants/ team of 2 weight loss: 168 pounds total inches lost: 77.2 inches

  14. What Made Them Successful? • Being more accountable. • The weekly e-mails with tips and encouragement. • Weighing in once per week, team commitment. • Motivation from others. • Team spirit, support of others, and feeling of success. • The challenge.

  15. Questions about the Challenge?

  16. Challenge Tips

  17. The Right Way to Count Calories The write stuff – A food/exercise diary is a must use tool for diet success • Keeps You Motivated—Commit to losing weight or eating better and recognize changes in eating pattern or calorie intake over time. • Lose More Weight--Prevent you from overeating, reminds you of your diet, and provides an accurate way to track your nutrition and fitness. • Recognize Emotional Eating--Write down when you ate and how you were feeling at the time. • Improve Eating Habits and Increase Physical Activity Information from: http://www.livestrong.com/article/237620-what-are-the-benefits-of-keeping-a-food-journal-for-weight-loss/

  18. Food and Fitness Tracker

  19. Diet Analysis Plus

  20. Tracking Meals

  21. Finding/Adding Food

  22. Tracking Activity

  23. Intake and DRI Goals Compared

  24. Setting SMART GOALS S: Specific M: Measurable A: Attainable R: Realistic T: Time/Deadline “The difference between the impossible and the possible lies in a person's determination.” Tommy Lasorda

  25. Health & Wellness Factors Disease Prevention Nutrition & Diet Stress Management Health &Wellness Happiness Exercise Motivation Sleep

  26. 1 pound = 3,500 calories Calories and Weight Loss Just a daily 500 calorie reduction will result in 1 pound weight loss per week. Reduce 250 calories you consume & burn 250 calories a day through exercise. Realistic weight loss goals are anywhere from ½ pound to 2 pounds a week.

  27. Drink Water! Adults should try to drink half of their body weight in ounces of water per dayEX: A 160-pound person should drink 80 oz. of water per day Info found at: http://www.livestrong.com/article/250030-how-t-determine-if-you-are-drinking-half-your-body-weight-in-water/o

  28. Tips for Drinking More Water • Drink a glass of water as soon as you get up each day. • Drink water with meals and snacks. • Add slices of lemon, lime, or orange to water for a hint of flavor. • Enjoy water breaks instead of coffee or tea breaks. • Take water bottles with you to work and when running errands. • Drink water before, every 15 minutes during, and after physical activity. Information from http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/special_needs/hgic4151.html

  29. “Healthy Diet” • According to the Dietary Guidelines, a “healthy diet” is one that: • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk, and milk products • Includes lean meats, poultry, fish, beans, eggs, and nuts • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars • Stays within daily calorie needs. • To view the amount of each food group you need daily based on your age, height, weight, gender, and physical activity go to: http://www.mypyramid.gov/mypyramid/index.aspx • Information found at: http://www.mypyramid.gov/STEPS/whatshouldyoueat.html

  30. Physical Activity Physical activity simply means movement of the body that uses energy. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.

  31. The Benefits of Regular Exercise • Improves self-esteem and feelings of well-being • Increases fitness level • Helps build and maintain bones, muscles, and joints • Builds endurance and muscle strength • Enhances flexibility and posture • Helps manage weight • Lowers risk of heart disease, colon cancer, and type 2 diabetes • Helps control blood pressure • Reduces feelings of depression and anxiety Info from: http://www.mypyramid.gov/pyramid/physical_activity_why.html

  32. Recommendations • Cardio: 30-60 minutes most days of the week • Strength: 2-3 times a week on nonconsecutive days • Flexibility: Everyday! Hold stretches for at least 15-30 seconds. 5 min in the morning 5 minutes at night

  33. Anatomy of a Cardio Workout • Warm Up (5-10 minutes) • Stretching • Cardio • Cool Down (5-10 minutes) • Stretching

  34. Questions?Rachel Gilbertson, mycoach@d.umn.edu , 726-6753Alicia Klepsa,mycoach@d.umn.edu, 726-6753 Lita Wallace, lwallace@d.umn.edu, 726-7822

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