MUS Wellness Challenge of the Month 2014
35
-
Upload
muswellness -
Category
Health & Medicine
-
view
118 -
download
1
Transcript of MUS Wellness Challenge of the Month 2014
Montana Moves and Montana Meals To encourage purposeful, fun movement and activity in the Last Best Place. Montana Moves will provide fitness and exercise education and challenges to motivate and encourage MUS employees and their families to get out, be active, have fun, and learn healthy habits along the way. To encourage healthier eating and optimal nutrition for daily living and Montana adventures. Montana Meals will provide the opportunity to find new recipes, get nutrition and cooking tips, and participate in nutrition challenges designed to make healthier food choices a life-long habit.
www.montanamovesandmeals.com
Montana Moves and Montana Meals
www.montanamovesandmeals.com
Challenge of the Month! Objectives
Teach and encourage new healthy habits
Foster sense of community among participants
Offer educational support for challenges
Have fun!
Incentives for participants.
January Montana Moves
It all starts with a goal! A Goal properly set is halfway reached. –Abe Lincoln
SMART GOALS
Specific I will eat fruit with each meal
Measurable I will reduce my cholesterol to under 200
Attainable I will register for a 5k this spring
Realistic I will exercise 30 minutes a day 3x per week
Time-Based I will achieve my optimal weight of 140 by losing 1-pound per week for the next 12-weeks.
January Montana Moves
Other goal-setting tips Answer “How”
“How will I achieve this goal?”
Make it easy
Change your environment (March Challenge)
Prize: YurBuds Headphones
[email protected] RE: January Moves
January Montana Meals
Try New Things
Try four new recipes during January
Download Recipe Log from www.wellness.mus.edu or blog
Prize: Year subscription to Eating Well magazine
January Montana Meals
New Year is the perfect time to try new things! “Cooking is probably the most important thing you can do to
improve your diet. What matters most is not any particular nutrient, or even any particular food: it’s the act of cooking itself. People who cook eat a healthier diet without giving it a thought.” – Michael Pollan
Not limited to entrees
Salads, side dishes, appetizers, healthy desserts or baked goods
February Montana Meals
Eat Smart for your Heart! February is American Heart Month Heart Healthy diet: lots of colorful fruits & veggies, high fiber,
low salt, limited saturated & trans fats Eat at least one Heart Healthy Food every day!
Oatmeal Citrus fruit Salmon or Tuna Beans (black, pinto, kidney, etc) Berries (strawberries, blueberries, raspberries, etc) Tomatoes Bananas Green tea Apples Walnuts
February
Montana Meals
Eat Smart for your Heart!
Benefits of Hearth Healthy Foods
Lower LDL cholesterol
Healthy blood pressure
Improved vascular health
Weight maintenance
Longevity
Prize: Misto Oil Mister & Herb Saver
February Montana Moves
Make Tracks! (Photos)
Prize: Chinook Technical Outdoor Trekking Poles
@montanamoves
March Montana Moves & Montana Meals
Be a Behavioral Architect!
Engineer your Environment for success
New behaviors are formed when:
We are intentional (use your SMART goals)
We keep things simple (don’t get too elaborate)
We make it easy (arrange your environment to foster success)
March Montana Moves & Montana Meals
Be a Behavioral Architect!
Montana Moves Examples Schedule and treat your workouts like any other appointment
Lay out your clothes and shoes the night before
Make exercise equipment accessible
Rearrange Stuff (especially office)
Tie a trigger to an existing behavior
When I get out of my office chair, I will do one stretch
Montana Meals Examples
March Montana Moves & Montana Meals
Prizes:
Montana Meals: Snapware Glasslock Food Storage Containers
Montana Moves: Yoga Mat and Bag
April Montana Meals
Meal Planning
Plan dinners for one week.
Bonus: Breakfast and lunch as well
This is a Meal Plan not a Food Log
Send it in before you execute.
Prize: Slow Cooker
April Montana Moves
P.B.! Set a Personal Best
Performance
Fastest 5K
Heaviest Lift or most reps at a certain weight
Duration
Longest walk, hike, run, bike, swim, etc.
Consistency
Start a streak or span behavior
Highest elevation or climb
Something you’ve never done before
April Montana Moves
P.B.! Set a Personal Best Prize: a hammock!
May Montana Moves
May is National Bike Month!
Bike Bingo
Prizes:
Polar Water Bottle
Bike Gloves
May Montana Moves
May is National Bike Month!
National Bike Challenge!
May 1 – September 30.
2013 State Champs
37 Riders
17,000 miles logged!
Challenge supported by Endomondo
East vs. West!
east
billings
bozeman
Glendive
Great Falls
Havre
Miles City
west
Butte
Dillon
Helena
Kalispell
Missoula
May Montana Meals
Eat more Plants (Cristin’s 2nd Tenet)
Veggilicious or Fruitopia
3 Servings of Fruits and/or Veggies per day
Prize: Salad Spinner
June Montana Meals
My Plate! Picture Challenge
@montanameals
June Montana Moves
Down and Dirty Challenge (Photos)
July Montana Moves
Trailblazer Challenge (Photo and/or story)
Hike or Bike a new trail!
Prize: Montana Hiking Guidebook (Regional)
I’m in love with Montana. For other states I have admiration, respect, recognition, even some affection. But with Montana it is love. And it’s difficult to analyze love when you’re in it. –John Steinbeck
July Montana Meals
Drink and Be Merry!
> 48 oz water/day (6 glasses)
Prize: Aqua Zinger infusing water bottle
August Montana Meals
Share a Healthy Recipe!
What’s your “Go-To” recipe on busy weeknights?
Quick, simple
Or just delicious!
Doesn’t need to be original; but include where it’s from
Prize: Cookbook – How to Cook Everything by Mark Bittman
August Montana Moves
New activity
One time, or ongoing
Tell us your story!
“We keep moving forward, opening new doors, and doing
new things, because we’re curious and curiosity keeps leading us down new paths.” –Walt Disney
Prize:
September Montana Moves
Back-to-School Bingo
September Montana Meals
Pack a Healthy Lunch
Fruit
Vegetables
Lean protein
Water (or other low sugar beverage)
Whole grain or unrefined starch
Take a picture or fill out the Healthy Lunch Checklist
October Montana Meals
Enjoy your Food! (Cristin’s 6th Tenet)
Checklist of strategies including:
Turn off the TV during meals
Share a meal with family or friends
Give yourself permission to eat all foods
Prize: Intuitive Eating, by Evelyn Tribole and Elyse Resch, and a kitchen timer
October Montana Moves
Wildcard!
November Montana Meals & Montana Moves
2014 Wellness Success Stories!
Prizes: Journals
December Montana Meals
On the Right Track
Keep a Food Log for 1 to 3 days.
Online, smartphone app, or written
December Montana Moves
2014 Photo of the Year!
Quarterly and Grand Prizes!
Challenge Yourself in 2014! January COTM Deadline: February 3rd
Next Webinar: Wellness Overview, Wednesday, February 25th
Spring Webinars March 27th Manage Your Life Series: Stress Management
May 1st Sitting is the New Smoking 2—Office Stretches and Behavioral Architecture
Make this Grassroots! Help us get people involved!
www.montanamovesandmeals.com
www.wellness.mus.edu
406-994-2391 (fax)
