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“The Losing Battle” Challenge

“The Losing Battle” Challenge . Sponsored by: UMD Employee Wellness Program UMD Department of Human Resources UPlan Health Coaching QuickCare Clinic . 10 – Week Weight Loss Challenge. Challenge runs from Monday, October 4, to Monday, December 13. Terms and Conditions.

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“The Losing Battle” Challenge

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  1. “The Losing Battle” Challenge Sponsored by: UMD Employee Wellness ProgramUMD Department of Human ResourcesUPlan Health CoachingQuickCare Clinic

  2. 10 – Week Weight Loss Challenge Challenge runs from Monday, October 4, to Monday, December 13

  3. Terms and Conditions 1. Faculty and staff are eligible to participate for FREE. 2. Teams must consist of two individuals. 3. Teams must submit a registration form no later than Thursday, September 30, at 12:00p.m. 4. Team members must make an appointment for an initial weigh-in by Friday, October 1, at 12:00p.m. Make an appointment by calling 726-6753 or send an email to mycoach@d.umn.edu. 5. Team members must have an initial weigh-in on Monday, October 4, and a final weigh-in on Monday, December 13.

  4. Terms and Conditions 6. Participants that drop out part way through the challenge may have the option to be weighed in at the point of the departure and their weight will be calculated with the team's final score. If they decide not to weigh in at departure, their last weigh-in will be used for calculation.  The team will, however, not be eligible for prizes. For more information: http://www.d.umn.edu/umdhr/wellness/losingbattle/

  5. Form a Team! Registration Deadline: Thursday , September 30 If you want to participate but could not find a partner, see Katie after the meeting.

  6. Why participate? • FREE! • Accountability, camaraderie, team work, support, friendship. • Setting goals that are both challenging and obtainable. • Motivation in attending wellness workshops/education. • Access to wellness resources on healthy eating, nutrition, restful sleep, stress management, time management, exercise and more. • Get weekly emails with healthy weight loss tips and resources. • An opportune time to enroll in Health Coaching to get the maximum benefit of the challenge. • Meetings are optional.

  7. Why participate? • For UPlan members, no co-pay for health screening before and after the challenge. • Optionalweigh-in during the 10-week period. • Weigh-ins are private and confidential • Weekly weigh-ins are optional • Not to mention….improved health!! • Inspiration to lose weight and inches. • Realistic weight loss goals are anywhere from ½ pound to 2 pounds a week • By December 13 you may lose 5 - 20 pounds…or more! • Feel better!

  8. The Winning Team • The winning team's score will be based on the initial weight and the final weight of each team member. The team with the greatest percent of body weight loss will be the winner.

  9. The Winning Team • In the event of a tie: A committee will meet to decide which team has met all necessary requirements. Participation in optional activities such as health assessment measurements, and attendance at Brown Bag sessions will be used to determine the winning teams. May attend any of the sessions from: • http://www.d.umn.edu/umdhr/Training/fall2010/hip.html • http://www.d.umn.edu/umdhr/Training/fall2010/wellness.htm

  10. Prizes! Team Prize (each winner will receive): 1st Place: Exercise Ball2nd Place: Yoga Mat 3rd Place: Resistance Band *BONUS* A special prize will go to “The Biggest Loser” Also, weekly weigh-in and bonus challenge participants will get a chance to win in a final drawing.

  11. Losing Battle Results • Fall 2009 10-week Losing Battle Challenge netted a weight loss of 311.8 pounds out of 88 participants in 4-person teams. • Total Inches Lost (optional): 196.5"

  12. Losing Battle Results 1st Place: The Chunkee MonkeesTotal Pounds Lost: -49.8Total Team Percent of Body Weight Loss: -6.541% 2nd Place: The Better Bod SquadTotal Pounds Lost: -47.8Total Team Percent of Body Weight Loss: -5.862% 3rd Place: The Swedish MeatballsTotal Pounds Lost: -32Total Team Percent of Body Weight Loss: -4.525%

  13. Losing Battle Results • Spring 2010 10-week Losing Battle Challenge netted a weight loss of 228.8 pounds out of 56 participants in 2-person teams. • Total Inches Lost (optional): 154.75"

  14. Losing Battle Results 1st Place: The Drop Off CenterTotal Pounds Lost: -38Total Team Percent of Body Weight Loss: -8.9% 2nd Place: I Dream of BikiniTotal Pounds Lost: -25.2Total Team Percent of Body Weight Loss: -7.98% 3rd Place: Rx of SuccessTotal Pounds Lost: -24Total Team Percent of Body Weight Loss: -6.47%

  15. 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, feeling of success. • The challenge.

  16. Optional Health Assessment • Weight • Blood Pressure • BMI & Body Fat % • Body Measurements • Total Cholesterol • HDL Cholesterol • LDL Cholesterol • Triglycerides • Glucose Initial and Final

  17. Optional Health Assessment • Initial health assessment measurements is strongly recommended. • Confidential cholestec and glucose screening for UPlan members are available at no-copay before and after the challenge. The committee will not see the result of your screening but will be informed that a screening was conducted. To make an appointment, call the UMD QuickCare Clinic at 726-8666.

  18. Questions About the Challenge?

  19. Setting SMART GOALS • S: Specific • M: Measurable • A: Attainable • R: Realistic • T: Time/Deadline

  20. How Exercise- Stress – Sleep – Nutrition are related Exercise Stress Nutrition Sleep

  21. Inactive Lifestyle Cycle

  22. Active Lifestyle Cycle

  23. WEIGHT MANAGEMENTEnergy In = Energy Out Finding Balance

  24. Estimated Daily Calorie Needs FEMALES MALES

  25. 1 pound = 3,500 calories • 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

  26. HOW TO READ A NUTRITION FACTS LABEL START HERE CHECK CALORIES LIMIT THESE GET ENOUGH OF THESE NUTRIENTS Quick Guide to % Daily Value 5% or less is Low 20% or more is High US Department of Health and Human Services www.hhs.gov

  27. Water • Enable chemical reactions to occur • About 60% of body is water • Essential for life as we cannot store nor conserve it

  28. Portion Sizes

  29. What should your plate look like? 25% Starch Ex. Bread, potato or rice 50% Veggies and/or fruit 25% Protein Meat portions should be 3 oz. This is about the size of a woman’s palm http://www.medicine.wisc.edu/mainweb/images/naa/buky898.gif

  30. The Right Way to Count Calories The write stuff – A food diary is a must use tool for diet success • ClassicWrite down everything you eat, plus the serving size in a notebook. Add up calories using a guide • The Calorie King Calorie, Fat & Carbohydrate Counter 2007 ($12) 2. Little Black Book Daily Food Diary ($20) 3. Diet Minder Personal Food and Fitness Journal ($15) 2. Tech-savvyUse a software program such as Diet Power ($60; dietpower.com) or an online service like shape.com to track what you're eating and how much you're exercising. • MultimediaPhotograph your meals and snacks with your cell phone or digital camera. Set up an account and upload pictures at nutrax.com ($8 a week). A dietitian will review them and offer tips for improvement. http://www.shape.com

  31. Healthy Eating + Exercise = Success!

  32. 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.

  33. The Benefits of Regular Exercise • Reduce the risk of • Premature death • Heart disease • High blood pressure • High cholesterol • Developing colon cancer & breast cancer • Developing diabetes • Depression and anxiety • Reduce or maintain body weight or body fat • Build and maintain healthy muscles, bones, and joints • Improve psychological well-being • Enhanced work, recreation, and sport performance

  34. 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

  35. ACSM Cardio Guidelines • 3-5 days per week for aerobic programs • Very de-conditioned individuals: multiple 5-10 minute intervals • Beginners: 10-20 minutes of aerobic conditioning • Average: 15-45 minutes • High fitness: 30 -60 minutes

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

  37. Rate of Perceived Exertion

  38. Exercise plan • Activity log

  39. Questions?Katie Gruber, mycoach@d.umn.edu, 726-6753 Lita Wallace, lwallace@d.umn.edu, 726-7822

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