The Holidays−Obstacles and Opportunities for Weight Maintenance Webinar17 October 2012, 1300-1400

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Learning Objectives

Participants will:– understand the mindset needed for weight

management success and how to foster that mindset in Sailors and Marines.

– gain knowledge and understanding of weight management strategies and nutritional tools that aid in weight maintenance.

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Presenters:

Steven Heaston, PhD, MPH, Program Specialist for Clinical Prevention, NMCPHC

Diana Strock, MAT, ATC, Program Manager, Physical Fitness/Injury Prevention, NMCPHC

Sally J. Vickers, MS, CHES, Program Manager, Nutrition and General Health Promotion Training, NMCPHC

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HEALTHY MINDSET FOR THE HOLIDAYS STEVE HEASTON PHD, MPH

Enjoying the Holidays Without Totally Shattering Your Weight Management Goals

Oh boy! Another holiday season coming. Can I avoid gaining weight …again?

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Take Stock of Your Personal Holiday Wellness Goals

Maintain WeightLose Weight

Fit into ClothesStay Physically Fit

Maintain Healthy BehaviorsBe a Role Model for Others

Stay “Upbeat”

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Watch Out for Hazards Average Weight Gain Group Norms Common Problems

– Eating out / parties– Large variety of choices– High-calorie snacks & beverages– Cut back on physical activity

Identify your personal Hazards?– Negative emotions: lonely, depressed, disappointed– Social pressure / willpower (Just say “No”?)– Disruption of healthy routines– Too busy– Communication

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Plan for Success

Plan Ahead of Time– 5 W’s and an H

Construct a Detailed Strategy– Dietary– Physical Activity– Psychological

Stay Focused Communicate with Others

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Handling Setbacks

Reaffirm commitmentIdentify triggers & coping skills

Identify self-defeating behaviorsResolve associated problems

Seek support

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Enjoy the Season …

NOFFS: Active Living Strategies For the Holiday Season

Diana Strock, MAT, ATCHuman Performance Program Manager & Advisor, NMCPHC & CPPD

Presentation Objectives

1. Discuss strategies to increase active living daily practices throughout the holiday season.

• Identify how to combat holiday sedentary obstacles.• Identify how to increase activity levels during busy holiday schedules.

2. Provide a successful holiday exercise model – • Share FY12 Navy/Air Force couple testimonial.

3. Introduce the Navy Operational Fitness & Fueling System (NOFFS).

• Identify how to utilize the NOFFS to maintain weight during the holiday season.

Common Obstacles/Excuses:Active Living During the Holidays

• Schedule: ---- “I’m way to busy to exercise.”

• Travel Obstacles: equipment, space, location• “I’m traveling, so I can’t exercise the way I normally do.”

• Weather: “It’s too cold outside.”

• Procrastination / Mental Validation: • “I’ll wait to exercise until after the holidays. I’ll make a New Years Resolution to exercise then.”• “Now is not the time to start a new exercise program.”• “Holiday is about family…. not about me & exercise.”

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Overcoming Obstacles

• Schedule

• Travel Obstacles • equipment • space• location

• Weather

• Procrastination / mental validation

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Navy Male Team Member

Air Force Female Team Member

LOSING body fat during theholidays? Is this possible?

A successful model:

NOFFS = Holiday Activity

• Background• Location of Instructors/POC• Virtual Trainer for NOFFS…. Step by step workout• Hard copy files – downloadable• Methodology• Movement Library• Equipment• Coaching Tools• NOFFS Survey/Eval.• Marketing Tools

www.navyfitness.org/noffs

NOFFS Exercise ProgramKey Components

1. Pillar Preparation

2. Movement Preparation

3. Strength• Fit Kits• Dumbbells

4. Cardiovascular

5. Recovery

See COACHING TOOLS section on NOFFS Website

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Simple Steps to Get Started

Mid-Atlantic (Norfolk)- NSA Norfolk - NSY Norfolk- NAVSTA Norfolk- NAS Oceana- NAVWPNSTA Yorktown - NAB Little Creek- NAS/JRB Willow Grove- NAS Brunswick- NAVWPNSTA Earle- SUBASE New London- NSY Portsmouth- NAVSTA Newport- NSGA Sugar Grove

Southeast- NAS Jacksonville- NAVSTA Mayport- SUBASE Kings Bay- NAF Key West- CBC Gulfport- NAVSTA Guantanamo Bay- NCSC Panama City- NAS Pensacola- CID Corry Station- NAS Corpus Christi

Northwest (Bangor)- NAVSTA Everett- NAS Whidbey Island- NAVSTA Bremerton

Southwest (San Diego)- NAVBASE Pt. Loma- NAVSTA San Diego- NAVBASE Ventura Country- NAF El Centro- NAS Lemoore- NAS Fallon- NAVWPNSTA Seal Beach- NAVBASE Coronado- NAWS China Lake- NPGS Monterey

Hawaii (Pearl Harbor)- NAVSTA Pearl Harbor- PMRF Barking Sands

Naval District Washington- WNY/Anacostia- NSWC Indian Head- NAS Patuxent River- NSWC Dahlgren

GuamNaval Forces Marianas SA

Japan - CFA Yokosuka - CFA Sasebo- NAF Atsugi

Europe (Naples)- NSA Naples- NAS Sigonella- NAVSTA Rota

Midwest (Great Lakes)- NAVSTA Great Lakes- NSA Mid South

NOFFS Delivery - Installations

NOFFS Virtual Trainer

NOFFS iPhoneApplication

I Phone Application is HERE!

Over 13,000 downloads!

i-Pad Application is Coming Soon!

Romanian Deadlift (RDL) - Dumbbells

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NOFFS = Operational AND Holiday Movement Patterns!

Frame personal exercise photo Mini-bands (inexpensive)

Tricycle/bicycle Exercise/yoga mat Work out gloves or shoes Sweatshirt / sweat-suit Activity event/trip or just a walk

Pedometer Journal for activity/goal setting Season pass – wildlife refuge

A time for gift exchange:Encourage Active Living

Diana Strock, MAT, ATCSenior Advisor, Human Performance & Public Health, CPPD

Program Manager, Active Living & Injury Prevention, NMCPCdiana.strock@med.navy.mil

YOU EAT. WE’LL FUEL.

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Healthy Eating During the Holidays

Sally J. Vickers, MS, CHES

General Guidelines:

– Balance Calories in with Calories Out– Portion Control– Limit Empty Calories from Alcohol– Candies, Cookies, Desserts, Oh My!

• Limit Desserts• Halloween Candy

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Attending Holiday Gatherings

Plan AheadFocus on the Social Aspects, not the FoodStrategies to Handle a Pot-LuckServe Yourself!Say “No thank you”Savor Every Bite

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If the Event Includes a Buffet…

Decide in AdvanceFill Most of Your Plate with the Healthy StuffDon’t Take the Dessert on Your First Trip

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When Hosting a Holiday Gathering

Lighten it upDon’t Tempt Yourself If Guests Offer, Make Healthy Suggestions

of What to Bring If Guests Bring Food Gifts…Make Healthy Beverages AvailableLoose the Leftovers

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Additional Resources NMCPHC Healthy Living/Nutrition Website at:

http://www.nmcphc.med.navy.mil/Healthy_Living/Nutrition/additional_resources.aspx

ChooseMyPlate at: http://www.choosemyplate.gov/

USDA Nutrition Website: http://www.nutrition.gov/

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