Leader Training 2012

1. Leader Training 2012

2. Welcome / Introductions / Groundrules Your role as leader Explain registration and health screening process Explain weekly challenges and prizes   Team meeting themes/activity ideas How to be a coach for SMART goals Support & Online Resources (FMH STAFF) How to use SparkPeople.com (FMH STAFF)  How to do body measurements Post-program questionnaires (FMH STAFF)  Evaluation form (FMH STAFF) Closing Agenda Get Fit Hawaii Leader Training 2012

3. Ground Rules 1. No one gets to be wrong. 2. One person speaks at a time. Get Fit Hawaii Leader Training 2012

4. Introductions Name Where you are from Team Type, Name & Numbers Get Fit Hawaii Experience Get Fit Hawaii Leader Training 2012

5. Your Role as Leader • Solicit members, team name decided and get team registered. • Communicate to all about program requirements, dates, and activities. • Help team members develop smart goals. • Facilitate regular meetings. • Coordinate team activities. • Support, advise and coach members as needed and follow-up with “lost” members. • Alert Five Mountains Hawai’i of any Get Fit Hawai’i program issues. Get Fit Hawaii Leader Training 2012

6. Get Fit Hawai’i Calendar 8/18, 25, 9/8 Team leader training - 3 locations 8/27-9/5 Registrations, screenings, surveys 9/10 Official program start date 11/5-17 Post program surveys & screenings 11/16 Official program end date Get Fit Hawaii Leader Training 2012

7. REGISTRATION All team members urged to go to registration events. If cannot or for online team, register online. Get Fit Hawaii Leader Training 2012

8. Registration and Health Screening Get Fit Hawaii Leader Training 2012

9. Gives format and structure to the program Focus on one healthy challenge each week Varies between nutrition, fitness, stress resilience, fun! Prizes (Leaders key here for submitting responses) Weekly Challenges Get Fit Hawaii Leader Training 2012

10. Weekly Challenges WEEK 1: Water: Which team can drink the most water? Get Fit Hawaii Leader Training 2012

11. Weekly Challenges WEEK 1: Water: Which team can drink the most water? • “Water is your body's principal chemical component and makes up about 60 percent of your body weight. • Every system in your body depends on water. • Lack of water can lead to dehydration. • Even mild dehydration can drain your energy and make you tired.” • www.mayoclinic.com/health/water/NU00283/ Get Fit Hawaii Leader Training 2012

12. Weekly Challenges WEEK 2: Walking: Which team can walk the most minutes during the week? Get Fit Hawaii Leader Training 2012

13. Weekly Challenges WEEK 2: Walking: Which team can walk the most minutes during the week? “Physical activity helps control weight, but it has other benefits. People who are physically active live longer and have a lower risk for heart disease, stroke, type 2 diabetes, depression, and some cancers.” www.cdc.gov/vitalsigns/Walking/index.html Get Fit Hawaii Leader Training 2012

14. Weekly Challenges WEEK 3: Time in nature: Which team can accumulate the most twenty minute sessions in nature? Get Fit Hawaii Leader Training 2012

15. Weekly Challenges • WEEK 3: Time in nature: Which team can accumulate the most twenty minute sessions in nature? • Gardening reduces depression symptoms. • Exercise outdoors results in more positive emotions & a faster pace. • Looking at nature can heighten positive brain activity. • Being in the woods can cause increased cancer-fighting white blood cell activity. • www.oprah.com June 2012 Get Fit Hawaii Leader Training 2012

16. Weekly Challenges • WEEK 4: Eat fruits and vegetables: Which team can eat the most servings of fruits and vegetables this week? Get Fit Hawaii Leader Training 2012

17. Weekly Challenges • WEEK 4: Eat fruits and vegetables: Which team can eat the most servings of fruits and vegetables this week? • “Vegetables and fruits: • Lower blood pressure • Reduced risk of heart disease, stroke…some cancers • Lower risk of eye and digestive problems • Mellowing effect on blood sugar…keep appetite in check” • www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits Get Fit Hawaii Leader Training 2012

18. Weekly Challenges WEEK 5: Activity with a partner: How many minutes can your team members do an activity with a partner? Get Fit Hawaii Leader Training 2012

19. Weekly Challenges • WEEK 5: Activity with a partner: • How many minutes can your team members do an activity with a partner? • Exercise partners: • “Help keep you motivated • Help reduce your chances of injury • Enhance the quality of your exercise” • www.livestrong/article/478378-what-are-the-benefits-of-exercise-partners/ Get Fit Hawaii Leader Training 2012

20. Weekly Challenges WEEK 6: Sleeping: Which team can sleep the most during the week? Get Fit Hawaii Leader Training 2012

21. Weekly Challenges • WEEK 6: Sleeping: Which team can sleep the most during the week? • “short sleep duration is linked with: • Increased risk of motor vehicle accidents • Increase in body mass index – a greater likelihood of obesity • Increased risk of diabetes and heart problems • Increased risk for psychiatric conditions including depression and substance abuse • Decreased ability to pay attention, react to signals or remember new information” • www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need Get Fit Hawaii Leader Training 2012

22. Weekly Challenges WEEK 7: Try new healthy recipes: Who tries the most new healthy recipes from SparkPeople or (similar source). Get Fit Hawaii Leader Training 2012

23. Weekly Challenges WEEK 7: Try new healthy recipes: Who tries the most new healthy recipes from SparkPeople (or similar source). www.sparkrecipes.com The world’s largest healthy recipe website! Get Fit Hawaii Leader Training 2012

24. Weekly Challenges WEEK 8: New fitness activities: Which team can try the most new fitness activities this week? Get Fit Hawaii Leader Training 2012

25. Weekly Challenges WEEK 8: New fitness activities: Which team can try the most new fitness activities this week? You may find something that makes you want to exercise more! Get Fit Hawaii Leader Training 2012

26. Weekly Challenges WEEK 9: Meditation: Which team meditates the most this week? Get Fit Hawaii Leader Training 2012

27. “Mediation: ...Reduces anxiety attacks as it lowers the levels of blood lactate
 …Builds self confidence
 …Increases serotonin which influences moods and behavior
 …Enhances energy, strength and vigor
 …Helps keep blood pressure normal
 …Reduces stress and tension
 …Creates a state of deep relaxation and general feeling of wellbeing
 …Increases concentration and strengthens the mind
 …Helps reduce heart disease
 …Helps with weight loss” www.meditation-project.org/benefits_of_meditation.html Weekly Challenges WEEK 9: Meditation: (Any form of silent reflection that quiets the mind) Which team has the most ten minute sessions this week? Get Fit Hawaii Leader Training 2012

28. Weekly Challenges WEEK 10: Complete final health screening and post program surveys! Get Fit Hawaii Leader Training 2012

29. Team Leader Role • Decide what you will offer your team for support and how often: • Provide meeting space and facilitate meetings • Help team members set program goals • Offer E-mail and or phone support (meeting reminders, check-ins) • Refer resources (websites, etc.) • Have scale for weight checks at meetings; do body measurements • Host potluck meals; facilitate team events • Communicate with Get Fit Hawaii staff - challenges & issues • Be fair and prompt with weekly challenge information Get Fit Hawaii Leader Training 2012

30. Team Leader Best Practices • Complete your Team Roster. • Name your team. • Establish e-mail list for your team. • Send an email to welcome team members. • Let them know how you will support them. • Set & communicate meeting place(s), times, dates and themes. • Have Fun! Get Fit Hawaii Leader Training 2012

31. Meeting Best Practices • …Set up ground rules for the meetings. • …Start team meetings with checking-in to hear how everyone is doing and how the team can support each other. • …Include everyone and don’t let one person dominate. • …Let the team know when the next meeting is. • …Tell all team members about weekly challenges and encourage them to submit results to you quickly. • …Start and end on time. Get Fit Hawaii Leader Training 2012

32. Suggested Team Activities • Healthy potluck meals or picnics. • Invite a popular guest speaker. • Have group exercise, meditation, and other healthy get-togethers. • Watch a “healthy movie” & discuss. • Share jokes and funny stories or have a “show & tell”. • Learn together more about the weekly challenge topic. Get Fit Hawaii Leader Training 2012

33. How to be a coach for SMART goalsSpecific Measurable Attainable Realistic Timely GOALS • Ask each team member to think about fitness, fun, nutrition and stress resilience in their own lives. • Ask each team member to rate on a scale of 1-10 how well s/he is doing in each of these areas. (0=not well at all; 10=couldn’t be doing better.) • Next ask each person to think about their own results and what area they would like to focus on for this 10 week program. • Next have them say what they would like to accomplish in one short sentence with a specific result attached. • i.e. I will increase my stress resilience by meditating three times a week for ten minutes each day by November 5, 2012. • Sample format: • I will (Specific Measurable result desired) by (Attainable Realistic activity) by (Timely completion date). Get Fit Hawaii Leader Training 2012

34. Support & Online Resources See handouts and website. Get Fit Hawaii Leader Training 2012

35. SparkPeople Demonstrate how to join! Get Fit Hawaii Leader Training 2012

36. How to do body measurements +Measure by using the tape measure at the body areas indicated on the chart. +Only measure those areas requested by the team member. +Measure in a quiet corner of the room so the person can have some privacy. +Measure over tight fitting clothes or bare skin. +Have the tape be snug but not so tight to cause any “muffining”. +Make sure the tape is parallel to the ground for accurate measure. +Be as consistent as possible in how you measure.+Keep all measurement information confidential from other team members. Get Fit Hawaii Leader Training 2012

37. Post-program questionnaires Crucial to our program. Get Fit Hawaii Leader Training 2012

38. Evaluations Get Fit Hawaii Leader Training 2012

39. Closing • Questions • Comments • Next steps Get Fit Hawaii Leader Training 2012