tag:blogger.com,1999:blog-49625204277272832052024-03-12T19:20:04.891-07:00Well & Fit Community ChallengeWell and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.comBlogger41125tag:blogger.com,1999:blog-4962520427727283205.post-21810720367649896562013-02-24T22:22:00.000-08:002013-02-24T22:22:51.709-08:00Success JournalsCheri Hutchins encourages us to keep a "Success Journal." Writing down daily successes, then when your motivation wains you are able to look back at your successes to find that motivation to keep you on track with your goals.<br />
<br />
Check out an on-line source of free classes from several different universities ~ coursera.org<br />
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Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-2883528543999042192013-02-24T22:02:00.000-08:002013-02-24T22:02:32.986-08:00Brain Rules
<br />
From the book Brain Rules by Dr. John Medina (Available at the Haines Library)<br />
<br />
A "Brain Rule" is one thing scientists know for sure about how our brains work!<br />
<br />
The Brain Rules:<br />
<div class="MsoNormal" style="line-height: 16.8pt; margin: 8.4pt 0in;">
<span lang="EN" style="color: black; font-family: "Arial","sans-serif"; font-size: 10pt; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman";"><a href="http://brainrules.net/exercise?scene="><span lang="EN-US" style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;"><span><span style="color: #939f1e; font-family: "Arial","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"><v:shapetype coordsize="21600,21600" filled="f" id="_x0000_t75" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">
<v:stroke joinstyle="miter">
<v:formulas>
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<v:path gradientshapeok="t" o:connecttype="rect" o:extrusionok="f">
<o:lock aspectratio="t" v:ext="edit">
</o:lock></v:path></v:stroke></v:shapetype><v:shape alt="Exercise" href="http://brainrules.net/exercise?scene=" id="Picture_x0020_1" o:button="t" o:spid="_x0000_i1036" style="height: 22.5pt; mso-wrap-style: square; visibility: visible; width: 25.5pt;" type="#_x0000_t75">
<v:imagedata o:title="Exercise" src="file:///C:\Users\sloper\AppData\Local\Temp\msohtmlclip1\01\clip_image001.gif">
</v:imagedata></v:shape></span></span></span><b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;">EXERCISE | Rule #1:</span></b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;"> Exercise boosts brain
power.</span></a><br />
<a href="http://brainrules.net/survival?scene="><span lang="EN-US" style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;"><span><span style="color: #939f1e; font-family: "Arial","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"><v:shape alt="Evolution" href="http://brainrules.net/survival?scene=" id="Picture_x0020_2" o:button="t" o:spid="_x0000_i1035" style="height: 22.5pt; mso-wrap-style: square; visibility: visible; width: 25.5pt;" type="#_x0000_t75">
<v:imagedata o:title="Evolution" src="file:///C:\Users\sloper\AppData\Local\Temp\msohtmlclip1\01\clip_image002.gif">
</v:imagedata></v:shape></span></span></span><b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;">SURVIVAL | Rule #2:</span></b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;"> The human brain
evolved, too.</span></a><br />
<a href="http://brainrules.net/wiring?scene="><span lang="EN-US" style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;"><span><span style="color: #939f1e; font-family: "Arial","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"><v:shape alt="wiring" href="http://brainrules.net/wiring?scene=" id="Picture_x0020_3" o:button="t" o:spid="_x0000_i1034" style="height: 22.5pt; mso-wrap-style: square; visibility: visible; width: 25.5pt;" type="#_x0000_t75">
<v:imagedata o:title="wiring" src="file:///C:\Users\sloper\AppData\Local\Temp\msohtmlclip1\01\clip_image003.gif">
</v:imagedata></v:shape></span></span></span><b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;">WIRING | Rule #3:</span></b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;"> Every brain is wired
differently.</span></a><br />
<a href="http://brainrules.net/attention?scene="><span lang="EN-US" style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;"><span><span style="color: #939f1e; font-family: "Arial","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"><v:shape alt="attention" href="http://brainrules.net/attention?scene=" id="Picture_x0020_4" o:button="t" o:spid="_x0000_i1033" style="height: 22.5pt; mso-wrap-style: square; visibility: visible; width: 25.5pt;" type="#_x0000_t75">
<v:imagedata o:title="attention" src="file:///C:\Users\sloper\AppData\Local\Temp\msohtmlclip1\01\clip_image004.gif">
</v:imagedata></v:shape></span></span></span><b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;">ATTENTION | Rule #4:</span></b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;"> We don't pay attention
to boring things.</span></a><br />
<a href="http://brainrules.net/short-term-memory?scene="><span lang="EN-US" style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;"><span><span style="color: #939f1e; font-family: "Arial","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"><v:shape alt="shortterm" href="http://brainrules.net/short-term-memory?scene=" id="Picture_x0020_5" o:button="t" o:spid="_x0000_i1032" style="height: 22.5pt; mso-wrap-style: square; visibility: visible; width: 25.5pt;" type="#_x0000_t75">
<v:imagedata o:title="shortterm" src="file:///C:\Users\sloper\AppData\Local\Temp\msohtmlclip1\01\clip_image005.gif">
</v:imagedata></v:shape></span></span></span><b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;">SHORT-TERM MEMORY | Rule #5:</span></b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;"> Repeat to
remember.</span></a><br />
<a href="http://brainrules.net/long-term-memory?scene="><span lang="EN-US" style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;"><span><span style="color: #939f1e; font-family: "Arial","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"><v:shape alt="longterm" href="http://brainrules.net/long-term-memory?scene=" id="Picture_x0020_6" o:button="t" o:spid="_x0000_i1031" style="height: 22.5pt; mso-wrap-style: square; visibility: visible; width: 25.5pt;" type="#_x0000_t75">
<v:imagedata o:title="longterm" src="file:///C:\Users\sloper\AppData\Local\Temp\msohtmlclip1\01\clip_image006.gif">
</v:imagedata></v:shape></span></span></span><b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;">LONG-TERM MEMORY | Rule #6:</span></b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;"> Remember to
repeat.</span></a><br />
<a href="http://brainrules.net/sleep?scene="><span lang="EN-US" style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;"><span><span style="color: #939f1e; font-family: "Arial","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"><v:shape alt="sleep" href="http://brainrules.net/sleep?scene=" id="Picture_x0020_7" o:button="t" o:spid="_x0000_i1030" style="height: 22.5pt; mso-wrap-style: square; visibility: visible; width: 25.5pt;" type="#_x0000_t75">
<v:imagedata o:title="sleep" src="file:///C:\Users\sloper\AppData\Local\Temp\msohtmlclip1\01\clip_image007.gif">
</v:imagedata></v:shape></span></span></span><b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;">SLEEP | Rule #7:</span></b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;"> Sleep well, think
well.</span></a><br />
<a href="http://brainrules.net/stress?scene="><span lang="EN-US" style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;"><span><span style="color: #939f1e; font-family: "Arial","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"><v:shape alt="stress" href="http://brainrules.net/stress?scene=" id="Picture_x0020_8" o:button="t" o:spid="_x0000_i1029" style="height: 22.5pt; mso-wrap-style: square; visibility: visible; width: 25.5pt;" type="#_x0000_t75">
<v:imagedata o:title="stress" src="file:///C:\Users\sloper\AppData\Local\Temp\msohtmlclip1\01\clip_image008.gif">
</v:imagedata></v:shape></span></span></span><b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;">STRESS | Rule #8:</span></b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;"> Stressed brains don't
learn the same way.</span></a><br />
<a href="http://brainrules.net/sensory-integration?scene="><span lang="EN-US" style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;"><span><span style="color: #939f1e; font-family: "Arial","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"><v:shape alt="multisensory" href="http://brainrules.net/sensory-integration?scene=" id="Picture_x0020_9" o:button="t" o:spid="_x0000_i1028" style="height: 22.5pt; mso-wrap-style: square; visibility: visible; width: 25.5pt;" type="#_x0000_t75">
<v:imagedata o:title="multisensory" src="file:///C:\Users\sloper\AppData\Local\Temp\msohtmlclip1\01\clip_image009.gif">
</v:imagedata></v:shape></span></span></span><b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;">SENSORY INTEGRATION | Rule #9:</span></b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;"> Stimulate more
of the senses.</span></a><br />
<a href="http://brainrules.net/vision?scene="><span lang="EN-US" style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;"><span><span style="color: #939f1e; font-family: "Arial","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"><v:shape alt="vision" href="http://brainrules.net/vision?scene=" id="Picture_x0020_10" o:button="t" o:spid="_x0000_i1027" style="height: 22.5pt; mso-wrap-style: square; visibility: visible; width: 25.5pt;" type="#_x0000_t75">
<v:imagedata o:title="vision" src="file:///C:\Users\sloper\AppData\Local\Temp\msohtmlclip1\01\clip_image010.gif">
</v:imagedata></v:shape></span></span></span><b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;">VISION | Rule #10:</span></b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;"> Vision trumps all
other senses.</span></a><br />
<a href="http://brainrules.net/gender?scene="><span lang="EN-US" style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;"><span><span style="color: #939f1e; font-family: "Arial","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"><v:shape alt="gender" href="http://brainrules.net/gender?scene=" id="Picture_x0020_11" o:button="t" o:spid="_x0000_i1026" style="height: 21.75pt; mso-wrap-style: square; visibility: visible; width: 25.5pt;" type="#_x0000_t75">
<v:imagedata o:title="gender" src="file:///C:\Users\sloper\AppData\Local\Temp\msohtmlclip1\01\clip_image011.gif">
</v:imagedata></v:shape></span></span></span><b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;">GENDER | Rule #11:</span></b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;"> Male and female brains
are different.</span></a><br />
<a href="http://brainrules.net/exploration?scene="><span lang="EN-US" style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;"><span><span style="color: #939f1e; font-family: "Arial","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"><v:shape alt="exploration" href="http://brainrules.net/exploration?scene=" id="Picture_x0020_12" o:button="t" o:spid="_x0000_i1025" style="height: 21.75pt; mso-wrap-style: square; visibility: visible; width: 25.5pt;" type="#_x0000_t75">
<v:imagedata o:title="exploration" src="file:///C:\Users\sloper\AppData\Local\Temp\msohtmlclip1\01\clip_image012.gif">
</v:imagedata></v:shape></span></span></span><b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;">EXPLORATION | Rule #12:</span></b><span style="color: #939f1e; mso-bidi-font-size: 11.0pt; text-decoration: none; text-underline: none;"> We are powerful and
natural explorers.</span></a><o:p></o:p></span></div>
Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-40449877850527828962013-02-24T21:57:00.001-08:002013-02-24T22:52:40.220-08:00Motivation Strategies to TrySome hints to keep your motivation going as we come to the end of our session:<br />
<br />
SOG<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><span style="font-family: Times New Roman;">
Set obtainable goals</span></span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;"><div class="MsoNormal" style="margin: 0in 0in 10pt;">
4-4-4-4<br />
When you think you have gone as far/hard/fast as you can try this technique<br />
Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, do for 4 minutes</div>
<span style="font-family: Times New Roman;">
</span>Mind's Eye<div class="MsoNormal" style="margin: 0in 0in 10pt;">
Picture yourself as succeeding in your goal or make a collage'<br />
Go to your happy place (especially helpful when under stress)<br />
Get these images firmly stored.<br />
<br />
Fire Wall (Mental Defense Program)<br />
When the self talk turn bad and the "negative film" starts, ask yourself these questions to stop that film. If you can rise even a little bit of doubt, you might be able to turn that talk around.<br />
<br />
Are my fears (doubts) really air tight?<br />
Are my negative assumptions completely free of errors & misconceptions?<br />
What are my arguments against my raising doubts?<br />
<br />
Give one a try when you need to increase your motivation. Thanks to Liana Schull for a great presentation. <br />
<br />
</div>
</span></div>
Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-60179376493123735702013-01-17T23:31:00.001-08:002013-01-17T23:34:31.386-08:00Problem Solving<span style="font-family: Calibri;">Many things can get in our way of reaching our intentions
for the week ~ but problems can be solved. <span style="mso-spacerun: yes;"> These are</span> the five steps we talked about in class
tonight. </span><br />
<br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>Describe
the problem in detail</span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">a.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">Be specific<span style="mso-spacerun: yes;">
</span>and find the behavior chain.</span><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Try to see the links in the action chain.</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;">
<span style="font-family: Calibri;"> Look
for;</span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 2in; mso-add-space: auto; mso-list: l0 level4 lfo1; text-indent: -0.25in;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">Things that ‘cue’ you</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">People who don’t support you</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">Thoughts or feelings that get in your way</span></div>
<o:p><span style="font-family: Calibri;"> </span></o:p><br />
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>Brainstorm your options.<span style="mso-spacerun: yes;"> </span>Below are some from our discussion;</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">a.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">Make sure your intention is SMART.<span style="mso-spacerun: yes;"> </span>(Specific, Measureable, Attainable, Relevant
and Time Based)</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">b.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">Is it a good week to be working on this goal?<span style="mso-spacerun: yes;"> </span>What is going on?</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">c.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">Is this a lifestyle change you expect to adopt?</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">d.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">Stop the all or nothing mentality ~ if you slip
get back up and keep going.</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">e.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">Call a friend or ask for support from your
spouse.</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">f.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">Share what might get in your way.</span></div>
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<o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">Pick one option to try, choose one that is very
likely to work and that you can do.</span></div>
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<span style="font-family: Calibri;">Try to break as many links in the behavior
chain as you can.</span></div>
<o:p><span style="font-family: Calibri;"> </span></o:p><br />
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">Make a positive action plan:</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">a.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">I will….</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">b.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">When?</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">c.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">I will do this first….</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">d.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">Roadblocks that might come up and how I’ll
handle them….</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">e.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">I will do this to make my success more likely….</span></div>
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<o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">Try it.<span style="mso-spacerun: yes;">
</span>See how it goes.</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">a.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">Did it work?<span style="mso-spacerun: yes;">
</span>If not, what went wrong?<span style="mso-spacerun: yes;"> </span>Problem
solve again.<span style="mso-spacerun: yes;"> </span></span></div>
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<o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Problem solving is a
process, keep working on it!<o:p></o:p></span></b></div>
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<span style="font-family: Calibri; font-size: x-small;">(From NLB Participant Handout:<span style="mso-spacerun: yes;"> </span>Problem Solving)</span></div>
<o:p><span style="font-family: Calibri;"> </span></o:p><br />
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>Work on your
intention for this week.<span style="mso-spacerun: yes;"> </span>Did it
work?<span style="mso-spacerun: yes;"> </span>If not, what went wrong?<span style="mso-spacerun: yes;"> </span>Problem solve a new plan and write about it
in your journal for an extra ticket next week.<span style="mso-spacerun: yes;"> </span>Try again.</span></div>
Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-22626165735129341542013-01-04T15:12:00.001-08:002013-01-04T15:13:46.746-08:00Well&Fit Community Challenge 2013<span style="font-family: Georgia,"Times New Roman",serif;"> </span><br />
<span style="font-family: Georgia,"Times New Roman",serif;">I am very excited to be part of this process with each and everyone of you. </span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">A few motivational quotes to kick us off:</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;"><b><i>If you always do what you’ve done, you will always get what you’ve always got.</i></b> -Ed Foreman</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;"><b><i>You will never change your life until you change something you do daily.</i> -</b>Mike Murdock</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;"><i><b>I Love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection</b></i>. - Leonardo da Vinci </span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">Begin your reflection practice this week. Take time to begin your journal. Ask the hard questions about your 3 long term goals. </span></div>
<div style="background-color: transparent; border: medium none; color: black; overflow: hidden; text-align: left; text-decoration: none;">
<span style="font-family: Georgia,"Times New Roman",serif;">Why are these important to me? </span></div>
<div style="background-color: transparent; border: medium none; color: black; overflow: hidden; text-align: left; text-decoration: none;">
<span style="font-family: Georgia,"Times New Roman",serif;">What strengths do I have to get me where I want to be? </span></div>
<div style="background-color: transparent; border: medium none; color: black; overflow: hidden; text-align: left; text-decoration: none;">
<span style="font-family: Georgia,"Times New Roman",serif;">What areas will provide me the greatest resistance. </span></div>
<div style="background-color: transparent; border: medium none; color: black; overflow: hidden; text-align: left; text-decoration: none;">
<span style="font-family: Georgia,"Times New Roman",serif;">How will I maximize my strengths and minimize my weaknesses? </span></div>
<div style="background-color: transparent; border: medium none; color: black; overflow: hidden; text-align: left; text-decoration: none;">
<span style="font-family: Georgia,"Times New Roman",serif;">Try to find a little joy in this process.</span></div>
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<span style="font-family: Georgia,"Times New Roman",serif;"><br /></span></div>
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<span style="font-family: Georgia,"Times New Roman",serif;">Next week we ask that you provide us a copy of your 3 long term goals. You can email them to wfcommunitychallenge@gmail.com or post them here or give them to us anonymously. We are asking for them only so that we can make this process as specific to each of your needs as possible. </span></div>
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<span style="font-family: Georgia,"Times New Roman",serif;">Have an excellent week!</span></div>
<div style="background-color: transparent; border: medium none; color: black; overflow: hidden; text-align: left; text-decoration: none;">
<span style="font-family: Georgia,"Times New Roman",serif;">~mh </span></div>
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Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com4tag:blogger.com,1999:blog-4962520427727283205.post-7176228120728567812012-12-31T13:53:00.000-08:002012-12-31T13:53:14.891-08:00New Challenge begins 1/3/13<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
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<b><span style="color: #76923c; font-family: 'Cambria','serif'; font-size: 26pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin; mso-themecolor: accent3; mso-themeshade: 191;">Turn Your New Year’s<o:p></o:p></span></b></div>
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<b><span style="color: #76923c; font-family: 'Cambria','serif'; font-size: 26pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin; mso-themecolor: accent3; mso-themeshade: 191;">Resolutions into Realities!!<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #663300; font-family: 'Baskerville Old Face','serif'; font-size: 48pt;">WELL & FIT <o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #663300; font-family: 'Baskerville Old Face','serif'; font-size: 48pt;">COMMUNITY CHALLENGE</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #663300; font-family: 'Baskerville Old Face','serif'; font-size: 36pt;"><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #1f497d; font-family: 'Georgia','serif'; font-size: 22pt; mso-themecolor: text2;">Weekly Support to Help You<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #1f497d; font-family: 'Georgia','serif'; font-size: 22pt; mso-themecolor: text2;">Reach Your Health & Nutrition Goals<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #1f497d; font-family: 'Georgia','serif'; font-size: 22pt; mso-themecolor: text2;">For Men & Women Ages 18 & Up<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #4f6228; font-family: 'Georgia','serif'; font-size: 22pt; mso-themecolor: accent3; mso-themeshade: 128;">Thursday, January 3, 2013<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #4f6228; font-family: 'Georgia','serif'; font-size: 22pt; mso-themecolor: accent3; mso-themeshade: 128;"><span style="mso-spacerun: yes;"> </span>6:00 p.m.<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #4f6228; font-family: 'Georgia','serif'; font-size: 22pt; mso-themecolor: accent3; mso-themeshade: 128;"><span style="mso-spacerun: yes;"> </span>Haines School Library<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #4f6228; font-family: 'Georgia','serif'; font-size: 22pt; mso-themecolor: accent3; mso-themeshade: 128;">Cost is $35</span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #4f6228; font-family: 'Georgia','serif'; font-size: 22pt; mso-themecolor: accent3; mso-themeshade: 128;">Call 766-6367 with questions </span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #336600; font-size: 22pt;"><o:p></o:p></span></b></div>
Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-1759296582460370432012-11-30T13:45:00.001-08:002012-11-30T13:57:48.483-08:00"You only get better with practice"Haines' very own John Svenson said this to me once as I was weeble-wobbling around on the slack line outside his home. I love this statement because it motivates two dimensionally: With practice you <i>will</i> get better and you will only get better<i> if</i> you practice.<br />
By now each of you should have the formation of a personal vision statement. This statement acts as a clear representation of your ideal self. The journey toward ideal is life long. By entering this community challenge you are one step closer to reaching the ideal version of you. Solidifying this vision will provide meaning to your shorter term goals. Behavioral change requires practice. You will have to work for it, give it time and put action behind it.<br />
This week, the challenge is to use your journal (the one we provided or any other form you choose). Every morning you will look at your journal and read your intention for the week. Each night you will reflect on your day, specifically your intention. Try to make these reflections of successes and opportunities for growth.<br />
At a past challenge we had Chorus Bishop talk with us about discipline and the three fundamental principles in Seibukan Jujutsu:
Awareness, Assessment and Action.<br />
Read more about it on this post "discipline who-likes-that-word"<br />
Using this method, might prove helpful for learning self reflection in a productive manner.<br />
Let's look at an example. Intention - This week I will run for 30 min 5 days per week. Reflection - I did not run today - I neglected to take clothes to work and it was cold and windy. My motivation to run was not strong enough to over come these pseudo excuses. It may be helpful to recruit a buddy to increase my accountability (Awareness and Assessment). Before bed tonight I will contact and make a commitment with one of my friends for a run date tomorrow. I will also pack my clothes tonight and put them by the door (Action). <br />
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Journaling is a daily practice of getting to know our inner self.
By truly recognizing and accepting our own strengths and weaknesses then
we can begin to maximize and overcome. You only get better with practice.<br />
Be Well and Fit! Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com4tag:blogger.com,1999:blog-4962520427727283205.post-11234407660309030152012-11-20T11:36:00.002-08:002012-11-20T11:36:11.285-08:00Giving Thanks Yoga & Turkey TrotKick off Turkey Day the right Way!<br />
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Thanksgiving Day, November 22, 2012<br />
Yoga 8:30am and/or 5K Turkey Trot 9:45 am<br />
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Meet at the Haines School, $5.00 each activity<br />
Kids under 12 Trot for FREE, Yoga for ages 16 & up<br />
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Call 766- 6366 with questions. <br />
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Remember to write new intentions for the next week so you are moving towards your overall goals and see you at the next meeting on November 29th.<br />
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You can now comment on the blog without signing in first. Just click on comments (either no comments or # of comments), type your comment and pick anonymous. Your can sign your comment, if you want to, in the body of the comment. <br />
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Happy Thanksgiving and hope to see you Thursday Morning. Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com4tag:blogger.com,1999:blog-4962520427727283205.post-71619990952139527182012-11-12T12:28:00.000-08:002012-11-12T12:28:46.494-08:00Food as Medicine<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Excerpt from Kari Natwick’s Wellness Radio Show presentation on 11-5-12. Kari provides Medical Nutrition Therapy; which is using food as medicine to treat or prevent a variety of diseases and medical conditions such as </b><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Arial;">diabetes, high blood pressure, cardiovascular disease, weight management, eating disorders, cancer or renal disease.</span><o:p></o:p></b></span></div>
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<span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">Along the lines of using food as medicine, let’s look at the role that nutrition and physical activity plays in disease prevention and management.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">We all have the power to prevent these all too common disease through changes in our lifestyle.<span style="mso-spacerun: yes;"> </span>Managing or preventing chronic disease is hard work, but it can be done.<span style="mso-spacerun: yes;"> </span>Managing or preventing chronic disease is all about lifestyle and making changes that not only reduce your risk of developing chronic diseases, but can improve your overall wellbeing.<span style="mso-spacerun: yes;"> </span>Set small realistic goals to create a healthier lifestyle for yourself and your family.</span></span></div>
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<span style="color: windowtext; font-family: 'Calibri','sans-serif'; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: minor-latin;"><span style="font-size: large;">Today I’m here to talk about a few ideas of things that everyone can do in order to prevent or manage chronic disease.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
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<span style="color: windowtext; font-family: 'Calibri','sans-serif'; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-size: large;">1.</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="color: windowtext; font-family: 'Calibri','sans-serif'; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: minor-latin;"><span style="font-size: large;"><span style="mso-spacerun: yes;"> </span>Eat Healthy<o:p></o:p></span></span></h1>
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<span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">A healthy diet can help to protect you from heart disease, type 2 diabetes and some cancers.<span style="mso-spacerun: yes;"> </span>So, what does it mean to eat healthy?<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>There are so many definitions of what a healthy diet means or can look like.<span style="mso-spacerun: yes;"> </span>Never before, have there been so many fads and misinformation regarding nutrition, diet and their relationship to health.<span style="mso-spacerun: yes;"> </span>So, I want to simplify this message.<span style="mso-spacerun: yes;"> </span>Eat foods as close to their form in nature as possible.<span style="mso-spacerun: yes;"> </span>This means, shopping the perimeter of your grocery store, buying more fruits and vegetables, decreasing processed foods such as anything that comes in a box, and though eating foods from “the store outside your door.”<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>A phrase coined by the Alaska Native Tribal Health Consortium<span style="mso-spacerun: yes;"> </span>and Chef Rob Kineen from Anchorage.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">We are so lucky to live in Alaska because we have a bounty of food right outside of our door that is good medicine and prevents disease.<span style="mso-spacerun: yes;"> </span>Just to give you a couple of examples…<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial;">Foods such as salmon, black cod, and herring contain Omega 3 Fatty Acids. <span style="mso-spacerun: yes;"> </span></span><span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';">Now, aggressive medical studies are showing that fish oils, including Omega-3, alters the production of an important group of biological compounds known as eicosanoids. These compounds affect blood pressure, blood clotting, inflammation, immune function and coronary spasms. <o:p></o:p></span></span></div>
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<span style="font-size: 14pt; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: Calibri;">Scientists have known for years that Omega-3 offers heart-healthy benefits, including:<o:p></o:p></span></span></div>
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<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-size: 14pt; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: Calibri;">Helping to decrease blood lipids (cholesterol, LDL's, and triglycerides)<o:p></o:p></span></span></li>
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<span style="font-size: 14pt; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: Calibri;">The Omega-3 oils found have been linked to improvements in or prevention of certain kinds of cancer, ulcerative colitis, psoriasis, arthritis, asthma, certain kinds of mental illness, depression and lupus.<o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">The recommendation is that each of us consumes seafood twice a week, and if this seafood is Alaska Wild Salmon, or other seafood high in Omega 3 Fatty Acids, this will help you and your family to reduce the risk of disease.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial;">Another example of health from the “store outside your door” is found in Alaska Blueberries and Cranberries.<span style="mso-spacerun: yes;"> </span>These Alaskan berries have proven to have some of the highest antioxidant values, far superior to their domestic counterparts in the lower 48.<span style="mso-spacerun: yes;"> </span></span><span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';">All blueberries contain powerful polyphenols a type of micronutrient that work as antioxidants to repair damaged cells in your body, helping to prevent cancer, heart disease, obesity and diabetes. </span><span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial;">These antioxidants help our bodies to repair the damage that is done to them through activities such as smoking, poor diet, stress, and lack of physical activity.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">Another component to having a healthy diet that prevents disease is to eat more Fruits and Vegetables.<span style="mso-spacerun: yes;"> </span>Again, the goal with making changes in your life is to start small.<span style="mso-spacerun: yes;"> </span>If you currently eat only 1 fruit or vegetable per day, then try to eat two; Add fruit to your breakfast; add a vegetable to your lunch or dinner.<span style="mso-spacerun: yes;"> </span>Just choose one small realistic and attainable goal.<span style="mso-spacerun: yes;"> </span>If you currently consume the recommended number of fruits and vegetables, then make it a goal to add variety.<span style="mso-spacerun: yes;"> </span>One example is to focus on fruits and vegetables that are varied in color.<span style="mso-spacerun: yes;"> </span>In doing so, you will be consuming a variety of antioxidants and nutrients.<span style="mso-spacerun: yes;"> </span>Try adding kale to your salads or soups, or adding sweet potatoes to your casseroles.<o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: Calibri;">Cook together. Eat together. Make family meals a real priority as often as you can. Preparing food is a loving way to share time and bring generations together. Measuring, stirring, and chopping can be as comforting as other routine, everyday tasks. Kneading bread can be downright therapeutic. If you live alone, reach out to family, friends, or co-workers – and break bread together. Eat together at home, eat together at restaurants, eat together at work, and eat together at a picnic. <o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 14pt; line-height: 115%;"><span style="mso-spacerun: yes;"> </span>Get out and move.<span style="mso-spacerun: yes;"> </span></span><span style="font-size: 14pt; line-height: 115%;">Be active.</span><span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';"><span style="mso-spacerun: yes;"> </span></span><span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: 'Times New Roman';">People who don’t exercise and are overweight are at greatest risk for developing Prediabetes and Type 2 Diabetes.<span style="mso-spacerun: yes;"> </span>Physical activity is anything, and I mean anything, that gets your body moving.<span style="mso-spacerun: yes;"> </span>Start at a comfortable level, and once you get the hang of it, add a little more activity each time you exercise until you are active for 30 minutes per day.<span style="mso-spacerun: yes;"> </span></span><span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';"><o:p></o:p></span></div>
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<span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: Calibri;">Haines has great options for classes to increase your level of physical activity.<span style="mso-spacerun: yes;"> </span>If that doesn’t interest or work for you, then I encourage you to get out in nature and explore the beautiful trails and beaches of your communities.<span style="mso-spacerun: yes;"> </span>If you aren’t able to do then, then just move more in your own house.<span style="mso-spacerun: yes;"> </span>Take an extra trip up the stairs, or stand up and stretch during commercial breaks.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: 'Times New Roman';">Another option that is available for most people is to walk.<span style="mso-spacerun: yes;"> </span>Walking is good for your body, your brain, and your mood. When you find a few good walking buddies, it’s good for your social life too! Walking is fun, easy, and probably the cheapest workout on the planet. All you need is well fitting, comfortable walking shoes. Put on a pair - and start walking your way to health and happiness today!</span><span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';"><o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="font-family: Calibri;">If you have children, encourage your whole family to get outside and get active by going for a hike, snow shoe, walk or bike ride together.<span style="mso-spacerun: yes;"> </span>The recommendation for children is to be active for 60 minutes per day, and the AAP recommends no more than 2 hours of television watching per day.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="font-family: Calibri;">Whatever your physical fitness level, again, it’s important to be realistic and to set small attainable goals for yourself and for your family.<span style="mso-spacerun: yes;"> </span>Even 10 minutes of activity before work or before your evening dinner can have enormous benefits for your body, your stress level, and for preventing disease.<span style="mso-spacerun: yes;"> </span>If you can’t fit in 30 consecutive minutes of physical activity every day, then break it up into 3 – 10 minute segments.<span style="mso-spacerun: yes;"> </span>Doing so has proven to be enormously beneficial.<o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 14pt; line-height: 115%;"><span style="mso-spacerun: yes;"> </span></span></b><span style="font-size: 14pt; line-height: 115%;">Stop smoking or chewing tobacco<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="color: black; font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';">Most people associate cigarette </span><span style="font-size: 14pt; line-height: 115%;"><a href="http://www.webmd.com/smoking-cessation/default.htm"><span style="color: windowtext; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman'; text-decoration: none; text-underline: none;">smoking</span></a></span><span style="color: black; font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';"> with breathing problems and lung cancer. But did you know that smoking is also a major cause of </span><span style="font-size: 14pt; line-height: 115%;"><a href="http://www.webmd.com/heart-disease/default.htm"><span style="color: windowtext; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman'; text-decoration: none; text-underline: none;">heart disease</span></a></span><span style="color: black; font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';"> for men and women?<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="color: black; font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';">About 20% of all deaths from heart disease in the U.S. are directly related to cigarette smoking. That's because smoking is a major cause of </span><span style="font-size: 14pt; line-height: 115%;"><a href="http://www.webmd.com/content/pages/9/1675_57851.htm"><span style="color: windowtext; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman'; text-decoration: none; text-underline: none;">coronary artery disease</span></a></span><span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';">.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="color: black; font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';">A person's risk of heart disease and </span><span style="font-size: 14pt; line-height: 115%;"><a href="http://www.webmd.com/content/pages/9/1675_57842.htm"><span style="color: windowtext; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman'; text-decoration: none; text-underline: none;">heart attack</span></a></span><span style="color: black; font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';"> greatly increases with the number of cigarettes he or she smokes. Smokers continue to increase their risk of heart attack the longer they smoke. People who smoke a pack of cigarettes a day have more than twice the risk of heart attack than nonsmokers.<o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%; mso-bidi-font-family: Arial;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>For help to quit smoking call 1-800-784-8669 (The Alaska’s tobacco Quit Line)<o:p></o:p></span></span></div>
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Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com2tag:blogger.com,1999:blog-4962520427727283205.post-46014923076978675392012-11-02T12:46:00.001-07:002012-11-02T12:46:49.242-07:00Your Vision Statement<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: 'Arial','sans-serif';">Stephen Covey in “</span><span lang="EN" style="color: black; font-family: 'Arial','sans-serif'; mso-ansi-language: EN;">The 7 Habits of Highly Effective People” says “Begin with the end in mind”.<span style="mso-spacerun: yes;"> </span>So we began the Challenge writing our own personal vision statements.<o:p></o:p></span></div>
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<span lang="EN" style="color: black; font-family: 'Arial','sans-serif'; mso-ansi-language: EN;">Reading about the power of vision statements make them exciting and you realize it is a place to return when you get off track with what you want out of life.<span style="mso-spacerun: yes;"> </span>You were given some excellent worksheets to help with the vision.<span style="mso-spacerun: yes;"> </span>For those who did not attend but might be interested in writing a vision statement for yourselves here are some things to help with your reflections and get you started on your vision:<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif';">What are 5 things you highly value in life?<o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif';">In 30 sec what are the 3 most important goals in your life right now?<o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif';">If given one million dollars to give away what would you do with it?<o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif';">How would you like to spend the last 6 months of your life?<o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif';">What have you always wanted to do but were to afraid to attempt?<o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif';">What gives you the greatest feeling of purpose or importance?<o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif';">List 5 personal strengths.<o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif';">List 5 personal weaknesses.<o:p></o:p></span></div>
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<span lang="EN" style="color: black; font-family: 'Arial','sans-serif'; mso-ansi-language: EN;">A vision statement expresses what we will feel, hear, think, say and do as if we have reached the vision and should be written in the present tense. Imagine the picture ~ what would you look and feel like at your ideal wellness?<o:p></o:p></span></div>
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<span lang="EN" style="color: black; font-family: 'Arial','sans-serif'; mso-ansi-language: EN;">There is no right or wrong way to write your vision unless it doesn’t reflect who you really want to be.<span style="mso-spacerun: yes;"> </span></span><span style="font-family: 'Arial','sans-serif';"><o:p></o:p></span></div>
Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-45823085827560505402012-11-02T11:59:00.001-07:002012-11-02T11:59:56.341-07:00What is the Well & Fit Community Challenge? <div class="MsoNormal" style="margin: 0in 0in 0pt 0.25in; mso-list: l1 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font-family: Arial, Helvetica, sans-serif;">This might help explain what happens at the challenge and our expectations:</span></span></span></div>
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<span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">v<span style="font: 7pt 'Times New Roman';"> </span></span></span>Attend class.<span style="mso-spacerun: yes;"> </span>This 12 week session will be split into two 6 week sessions;<span style="mso-spacerun: yes;"> </span></div>
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<span style="mso-tab-count: 3;"> </span><b style="mso-bidi-font-weight: normal;"><span style="color: #4f6228; mso-themecolor: accent3; mso-themeshade: 128;">First Session ~ 11/1/12 to 12/13/12, <o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #4f6228; mso-themecolor: accent3; mso-themeshade: 128;"><span style="mso-tab-count: 3;"> </span>Break ~ 12/20/12 to 1/24/13<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #4f6228; mso-themecolor: accent3; mso-themeshade: 128;"><span style="mso-tab-count: 3;"> </span>Second Session ~ 1/31/13 to 03/07/13<o:p></o:p></span></b></div>
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<span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">v<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: #4f6228; mso-themecolor: accent3; mso-themeshade: 128;">Write three <u>12 week smart goals</u></span></b>: 1. Physical Fitness Goal 2. Nutrition 3. Personal Growth.<span style="mso-spacerun: yes;"> </span></div>
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<span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">v<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: #4f6228; mso-themecolor: accent3; mso-themeshade: 128;">Write a one week <u>smart intention</u> each week to move you toward your 12 week goals</span></b>. For example: I will eat one piece of fruit with breakfast. <span style="mso-spacerun: yes;"> </span></div>
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<span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7pt 'Times New Roman';"> </span></span></span>The intentions will be carried over each week. So that by the end of the challenge you have 12 personalized steps that you are working on, to take you closer to your overall goal of improved health and fitness.<span style="mso-spacerun: yes;"> </span>For example:<span style="mso-spacerun: yes;"> </span>Week 1. I will eat one piece of fruit for breakfast. Week 2. I will be on time to work. Week 3. I will run at least 20 steps of my 20 minute walk. This means week 3 you are actually eating a piece of fruit for breakfast, arriving on time to work and running 20 steps…</div>
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<span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">v<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: #4f6228; mso-themecolor: accent3; mso-themeshade: 128;">Be active at least 20 consecutive minutes daily</span></b>.<span style="mso-spacerun: yes;"> </span>This is above and beyond your usual daily activity. You will be given 3 programs for fitness that can be adapted to the individual. We expect you to do these as well. One of them will count as part of your 20 min the other two will be in addition to.</div>
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<span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">v<span style="font: 7pt 'Times New Roman';"> </span></span></span>You will also be given focused nutrition information each week. We expect you will take this information and <b style="mso-bidi-font-weight: normal;"><span style="color: #4f6228; mso-themecolor: accent3; mso-themeshade: 128;">make specific adjustments to your normal nutritional habits</span></b>.<a href="https://www.blogger.com/null" name="_GoBack"></a></div>
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<span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">v<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: #4f6228; mso-themecolor: accent3; mso-themeshade: 128;">Read the “Well & Fit Community Challenge Blog</span>”</b> at <a href="http://www.hainesak.com/">www.hainesak.com</a>, (under local blogs) ~ comments always welcome ~ this will earn you one extra ticket for the weekly drawing.<span style="mso-spacerun: yes;"> </span></div>
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Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-62641797601695931402012-11-02T11:55:00.004-07:002012-11-02T11:55:38.370-07:00Starting a New Challenge 11/1/12<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">We, Marnie Hartman and Pam Sloper, are back with a new challenge, with some exciting changes.<span style="mso-spacerun: yes;"> </span>We are having a split session with a time between when you can really incorporate those new habits and then come back for some additional support or the next steps.<span style="mso-spacerun: yes;"> </span>If you can’t make the first session you are still welcome to start the second session.<span style="mso-spacerun: yes;"> </span>First session runs through 12/13/12 and the second 6- week session starts up on 1/31/13.<span style="mso-spacerun: yes;"> </span>The $35 fee is good for the entire session and it all comes back to you.<span style="mso-spacerun: yes;"> </span>We are meeting on Thursday evenings, 6 to 7 pm, at the Haines School Library.<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black; font-family: 'Arial','sans-serif';">Wondering why you should participate in the <b style="mso-bidi-font-weight: normal;">Well & Fit Community Challenge? </b></span> <span style="color: black; font-family: 'Arial','sans-serif';"><o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">· </span><span style="color: black; font-family: 'Cambria','serif'; font-size: 7pt; mso-fareast-font-family: Symbol;"> </span><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: 'Arial','sans-serif'; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi;">It is low cost!<span style="mso-spacerun: yes;"> </span></span></i></b><span style="color: black; font-family: 'Arial','sans-serif'; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi;">Only $35 for the entire program and the money comes back to you in way of </span><span style="font-family: 'Arial','sans-serif'; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi;">cash and<span style="color: #5f497a; mso-themecolor: accent4; mso-themeshade: 191;"> </span><span style="color: black;">prizes for participation and success. <b style="mso-bidi-font-weight: normal;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></b></span></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">· </span><span style="color: black; font-family: 'Cambria','serif'; font-size: 7pt; mso-fareast-font-family: Symbol;"> </span><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: 'Arial','sans-serif'; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi;">It’s more than just about losing weight </span></i></b><span style="color: black; font-family: 'Arial','sans-serif'; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi;">– the goal is for holistic health in the six areas of wellness.<span style="mso-spacerun: yes;"> </span></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">· </span><span style="color: black; font-family: 'Cambria','serif'; font-size: 7pt; mso-fareast-font-family: Symbol;"> </span><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: 'Arial','sans-serif'; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi;">It’s flexible</span></i></b> <span style="color: black; font-family: 'Arial','sans-serif'; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi;">– instead of being told what to do, each individual is given the tools to create their own unique challenge based on personal goals. </span><span style="font-family: 'Arial','sans-serif'; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi;">This will encourage long term change.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">· </span><span style="color: black; font-family: 'Cambria','serif'; font-size: 7pt; mso-fareast-font-family: Symbol;"> </span><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: 'Arial','sans-serif'; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi;">It’s about teamwork</span></i></b> <span style="color: black; font-family: 'Arial','sans-serif'; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi;">– even though participants register as individuals, we will encourage you to use others participating in the challenge and recruit your friends, family and neighbors to support you! </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">· </span><span style="color: black; font-family: 'Cambria','serif'; font-size: 7pt; mso-fareast-font-family: Symbol;"> </span><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: 'Arial','sans-serif'; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi;">You can win for yourself</span></i></b> <span style="color: black; font-family: 'Arial','sans-serif'; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi;">– in addition to feeling better and having more energy, you will have the opportunity to meet new people and win some cash. </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">· </span><span style="color: black; font-family: 'Cambria','serif'; font-size: 7pt; mso-fareast-font-family: Symbol;"> </span><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: 'Arial','sans-serif'; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi;">It’s for you, for life!</span></i></b> <span style="color: black; font-family: 'Arial','sans-serif'; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi;">– Well & Fit Community Challenge will help you make lifelong changes that can add years to your life and enjoyment to those years.<span style="mso-spacerun: yes;"> </span></span></span><span style="color: black; font-family: 'Arial','sans-serif'; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi;"><o:p><span style="font-family: Arial, Helvetica, sans-serif;"> </span></o:p></span></div>
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<span style="font-size: 11.5pt;"><span style="font-family: Arial, Helvetica, sans-serif;">The concept behind this challenge is to “find your balance.” Using the traditional model of wellness, which incorporates <b>social, intellectual, physical, spiritual, emotional and environmental </b>wellness; look for areas in your life that could use more balance. Use the challenge to improve on these areas. Please keep in mind that this challenge is for you! <b style="mso-bidi-font-weight: normal;">You have succeeded <span style="mso-bidi-font-weight: bold;">even if you make small changes to improve just one area of wellness! </span></b><o:p></o:p></span></span></div>
Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-68660048670033209322012-03-15T13:16:00.000-07:002012-03-15T13:16:05.833-07:00The End is ComingIt is hard to believe that we are almost at the end of this challenge. Next week (3/22) will be our last meeting of this session. Since I will be out of town that week I would like to start doing cholesterol retesting this week. I will get set up at the school by 5:00 pm today (3/15) and if any of you are available to show up a little early that would be very helpful. We will do the repeat step test and fitness testing on 3/22. This is so exciting....... Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-43218419600814499432012-03-06T10:49:00.001-08:002012-03-06T10:53:00.436-08:00Great Taste!The quinoa dish was easy and tasty. Marnie asked me if a learned anything new from the class and I think for me it was really how easy it is to cook a good tasting, healthy meal. We tend to eat the same things every week, so just make sure you are using good fresh ingredients, that are healthy and that you like, and your meals can be simple and taste good. <br />
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<span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">These recommendation from The Academy of Nutrition and Dietetics<em>: March is National Nutrition Month, and this year The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) encourages you to “Get Your Plate in Shape.” Each March, the Academy encourages Americans to return to the basics of healthy eating. <u>This year's National Nutrition Month theme encourages consumers to ensure they are eating the recommended amounts of fruits, vegetables, grains, protein foods and dairy each day. </u>This year’s theme also builds on the USDA's MyPlate, which in June 2011 replaced MyPyramid as the government's primary food group symbol — the easy-to-understand visual cue that helps consumers adopt healthy eating habits consistent with the 2010 Dietary Guidelines for Americans. MyPlate divides the plate into four sections: fruits, vegetables, grains and proteins, with a glass representing dairy products. MyPlate shows consumers how they can incorporate the recommendations of the Dietary Guidelines into every meal.<u> People should make sure half of their plate is fruits and vegetables, and half their grains are whole grains. They also should switch to fat-free or low-fat milk, limit their salt, and reduce their intake of solid fats and added sugars.</u> To learn more about National Nutrition Month, go to <a href="http://www.eatright.org/nnm/">http://www.eatright.org/nnm/</a>.</em></span><br />
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<span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">If you are tracking your food you should be able to track these and ensure you are eating what is recommended at least during the remainder of the challenge. </span><br />
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<span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">We have less than three weeks left so look at your 12 weeks goals and see how close you are or how you might have to step it up to reach them. Finish strong! </span><br />
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<span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Mandy will be here this week talking about gardening and showing us some yoga moves so wear comfortable clothes. On 3/15 we will be doing follow-up lab work and making collages and on 3/22 we will repeat the fitness testing and wrap it up! </span><br />
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<span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Don't forget the Lunafest Fundraiser for the Haines Cancer Travel Fund on Friday night (3/9) at Harriett Hall. Dinner, silent auction, and films for $15/advance tickets at the Babbling Book. </span>Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-38181543631930607542012-03-01T11:00:00.000-08:002012-03-01T11:00:35.389-08:00CHECK-INHere is what you have told us:<br />
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<strong>What you have learned:</strong> How to get out of a hole while snowshoeing; Lose-it.com; how to lose 1 or 2 lbs a week; exercise is good for the brain and will decrease dementia; journaling foods really helps with awareness, keeping on track and seeing places to make small changes; setting goals that are manageable; different ways to exercise and why it's good to change things up; how to snowshoe; setting small goals to meet a large goal; more than just physical activity involved in a healthy lifestyle; the big three (plank, push-ups and lunges); how to make reaching your goals easier<br />
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How many are on track to reach your 12 week goals: <br />
Nutrition: <strong>50%</strong> YES <strong> 7%</strong> NO <strong>43%</strong> SOMEWHAT<br />
Physical Activity: <strong>35%</strong> YES <strong> 0</strong> NO <strong>36%</strong> SOMEWHAT<br />
Personal Growth: <strong>28%</strong> YES <strong>14%</strong> NO <strong> 57%</strong> SOMEWHAT<br />
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33 lbs have been lost by the 57% who are trying to lose weight.<br />
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71% of you have changed your exercise routine with the majority exercising 3-5times a week.<br />
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78% have changed nutritional behaviors.<br />
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71% are keeping a food journal with a pretty even spread between where you are keeping that log.<br />
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50% of you feel better about yourself.<br />
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And 78% of you expected what you are getting from the program.<br />
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<strong>You would like more information on</strong>: How to keep mentally happy during the dark days of winter; have a weigh in for those that want it; nutrition; how to stay motivated; specific information of how much water a person needs; info on vitamin/dietary supplements recommended; portion sizes; a syllabus up front so you know what is coming up; some activities closer in town; getting rid of belly fat; good carbs?; good protein?; personal consultation with "that exercise guy"; hear from Dr. Naylor again; and Marnie as your BFF.<br />
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Kari Natwick, SEARHC Dietician, will be doing a food demo & answering your nutrition questions this week in the kitchen class room. Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-24991905579005407282012-02-22T09:11:00.000-08:002012-02-22T09:11:33.475-08:00When you are in over your headthose hiking poles will come in handy! Thanks to CJ we have some new insights into hiking; keep your weight over your feet both going up and down, leave the little black shoes for another time and during the winter you can go places you can't get to in the summer. When talking about what gets her out and what keeps her motivated she said she has been hiking and skiing since she was three. That is so important is this day of video games and computers, if you have young children or access to young children as a grandparent, aunt, uncle, Big Brother, Big Sister, take those children outside and help them to love the outdoors and moving. It's easy to love the beautiful outdoors in Haines. <br />
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You might want to reread the the last few blogs to be ready for this week. <br />
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Please put the Luna Bar Film Fest and Silent Auction on your calendar for March 9th. It is a fundraiser for the Haines Cancer Travel Fund sponsored by WISEWOMAN and South East Alaska State Fair. Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-54280067763150103112012-02-12T16:00:00.000-08:002012-02-12T16:00:33.077-08:00"The best way to predict the future is to create it." ~ Peter DruckerThe book "<em>brain rules</em>" by John Medina includes "12 principles for Surviving and Thriving at Work, Home and School." . Rule #1: Exercise boosts brain power. We hear more and more about how activity helps us learn. Medina says "Aerobic exercise just twice a week halves your risk of general dementia. It cuts your risk of Alzheimer's by 60%." Jeanne talked about how our brains are plastic which refers to the plasticity or neuroplasticity, which is the ability of our brains to change with new experiences and to create new neuropathways so we can remember the new things we are learning. <br />
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The second book she talked about was "<em>Drive: The Surprising Truth About What Motivates Us</em>" by Daniel H. Pink. Pink talks about three elements that motivate us; autonomy, mastery, and purpose. Jeanne says autonomy is deciding what we want to do and with whom, mastery is finding something that is "just right" for us, "like Goldilocks", and purpose is something with a meaning to who we are in the big picture. She also talked about the theory of "flow" which is getting lost in something you enjoy. <br />
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Hope you all saw the "four tips for staying fit" also from the book "Drive" on the back of the handout: 1. Set your own<strong> intrinsic</strong> goals; 2. Ditch the treadmill, unless you really like treadmills; 3. keep mastery in mind as" getting better at something provides a great source of renewable energy"; and 4. reward yourself the right way with a "now that" reward. I hope you take some time to read it. <br />
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We are into week six, are your 12 week goals still where you want to go? Do you need to make some adjustments? How can the group help you? Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-30806856700077224862012-02-05T15:26:00.000-08:002012-02-05T15:26:54.247-08:00"Discipline....Who likes that word?"Chorus taught us the three fundamental principles in Seibukan Jujutsu: Awareness, Assessment and Action. Awareness is being honest with yourself and looking at the situation you are in. Assessment is making a connection with what you know about yourself. Action is making a decision to change or accept your situation. <br />
The Martial Arts Culture brings together people with a common goal and teaches an increased ability to meet the demands of life. Sometimes there is no escape but to fight back and this brings feeling of anger, fear and frustration.<br />
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I think these principles and culture can be said about "The Challenge" as well. We have come together with a common goal: to try to make some change in our lives. There is an awareness that we need to make a change. Have you been honest with yourself about what that changes needs to be and made the connection with what you know about yourself? Sometimes we come to awareness from something someone else may have said and we jump right to action. It is important to take the time to be honest and own that awareness before we can really take action. Look at your twelve week goals again and again and make sure they are what you want and if they are, set those weekly intentions to meet those goals. If not, take some time, rewrite the goals and again set those weekly intentions to get you where you want to go. Be honest, figure out what you really want and then go for it. You are investing 12 weeks, so make it worth your time. <br />
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The Dick Hotch Basketball Tournament is this weekend and WISEWOMAN is sponsoring a "Pack the Gym Red" Day on Saturday, 2/11. This is an "awareness to action campaign" to increase your knowledge of the #1 Killer; Heart Disease. If you come out on Saturday, 2/11, wear Red!<br />
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The Southeast Alaska State Fair & Well & Fit Community Council is partnering for the Winter Olympics on Saturday, February 18th, starting with a Community Skate at 10:00am (weather permitting), ski & sled races, softball and golf in the snow, and a Chili Cook Off. Put it on your calendar and watch for further details. <br />
Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-325590916644386102012-01-29T18:03:00.000-08:002012-01-29T18:03:58.997-08:00Don't brag on yourself.......but do brag to yourself. Cheri says self talk is very powerful and remember when you do talk to yourself to reinforce the positive. <br />
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You can find that recipe for the dehydrated cookies Cheri brought in at rawfoodist.net or there are several good books at the library if you want to learn more. <br />
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I have been reading about the Six Word Memoir or your life story in six words. Your challenge this week is to bring your Six Word Memoir to class to share. My first attempt is "WISEWOMAN nurse on journey to health." Give it a try. Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-6829095044134957072012-01-15T20:19:00.000-08:002012-01-15T20:19:10.839-08:00Off to a Great StartFrom your reports we are off to a great start. Sharing your successes and some of your barriers to reaching your weekly intentions with your team and the entire group was very inspirational. <br />
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A big THANK YOU to Greg Schlacter for helping with the fitness testing and teaching us about physical activity. The fitness testing was actually fun and informative and many people were surprised and happy with their results. It will be even more fun at the end of the challenge to see how much we have improved. <br />
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The current physical activity norms for our country are for 30 minutes of moderate intensity activity at least 5 days a week. We have asked you to commit to at least 20 minutes every day during the challenge, at a minimum. One of the biggest questions we hear is what in "moderate intensity"? Greg talked about "The Borg Category Rating Scale" of perceived exertion. "Your exertion rating provides a fairly good estimate of the actual heart rate during physical activity" (Borg, 1998) Greg explained that a rating between 12 to 14 is suggestive of moderate intensity. 6 is "no exertion at all" and "20 is maximal exertion". This is how hard you feel you are working thus it is a "relative" scale ~ meaning it is your own feeling of effort and exertion, not how it compares to other people's. So at "moderate intensity" we can somewhat carry on a conversation being able to say our name, but not our name and address, and if we can sing we need to step it up. Challenge yourself this week to check where you are on the scale and make the adjustments you need to improve your fitness. <br />
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The Well & Fit Community Council January Activity Event is a Snowshoe Hike up to Lilly Lake on Saturday, January 21st at 10:00am. The cost is $5, but if you bring a friend they go free! Snacks and drinks will be provided and Alaska Mountain Guides has donated some snowshoes if you don't have any. Put it on your calendar now as it will be an extra challenge next week and earn you extra points. Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com4tag:blogger.com,1999:blog-4962520427727283205.post-29446879672944553182012-01-06T10:57:00.001-08:002012-01-06T11:02:19.607-08:00Health Indicators Part 1<link href="file:///C:%5CDOCUME%7E1%5Cmarnieh%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CDOCUME%7E1%5Cmarnieh%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CDOCUME%7E1%5Cmarnieh%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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<div class="MsoNoSpacing"></div><div class="MsoNoSpacing">We had our kick off meeting last night Jan 5, 2012. I am excited to see a great mix of return participants and new comers. We spent our time outlining expectations, goal writing and establishing some initial health indicators.</div><div class="MsoNoSpacing"> And the results are…..</div><div class="MsoNoSpacing">24 registered participants</div><div class="MsoNoSpacing">2 males</div><div class="MsoNoSpacing">22 females</div><div class="MsoNoSpacing">Initial health indicators part 1:</div><div class="MsoNoSpacing">Total weight 4275.2 lbs. </div><div class="MsoNoSpacing">Average weight 178.1 lbs</div><div class="MsoNoSpacing"><i>Average American female weights 164lbs, male 191lbs<o:p></o:p></i></div><div class="MsoNoSpacing">Blood Pressure </div><div class="MsoNoSpacing">Normal: 120/80 – 11 of 24</div><div class="MsoNoSpacing">Pre-hypertensive: >120/80 but less than 140/90 – 8 of 24</div><div class="MsoNoSpacing">Hypertensive: 140/90 or greater – 5 of 24</div><div class="MsoNoSpacing"><i>Average BP for North America 127/77 pre-hypertension<o:p></o:p></i></div><div class="MsoNoSpacing">BMI – Body Mass Index</div><div class="MsoNoSpacing">Under weight: 18.5 or less - 2 of 24</div><div class="MsoNoSpacing">Normal Weight 18.5 – 24.9 – 4 of 24</div><div class="MsoNoSpacing">Overweight 25- 29.9 – 9 of 24</div><div class="MsoNoSpacing">Obese greater than 30 – 9 of 24</div><div class="MsoNoSpacing"><i>Average American females at 5’3” and 164lbs = BMI of 29 overweight<o:p></o:p></i></div><div class="MsoNoSpacing"><i>Male 5’9.5” and 191lbs = BMI of 27.8 overweight<o:p></o:p></i></div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing">We already know Haines is above average but take a look at our numbers. As a group we fall right in line with the average American for being overweight. The blood pressure front demonstrates healthier than the average already but can we be even better? </div><div class="MsoNoSpacing">Keep coming and follow the blog for Health Indicators part 2 including Cholesterol, Glucose and Fitness Testing.</div><div class="MsoNormal">Well&Fit Community Challenge: committing 12 weeks together to become better individuals!!</div>Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-1570778206282264232012-01-02T12:12:00.000-08:002012-01-02T12:12:39.231-08:00Next Challenge Begins Thursday 1/5/12 at 6:00 pmChallenge begins Thursday, January 5, 6:00 pm at the Haines School Library. Come for the support and make the changes you would like to see in yourself. If you are considering joining the challenge, give some thought to what you would like to change. Do you want to run a marathon or keep up with the grandkids when they come to visit or garden for hours without you legs and back getting sore? Do you want to lose 10 lbs or learn to grow your own foods? Do you want to pick up that guitar again or learn to meditate? This challenge is about what you want to do. <br />
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By an Unknown Monk, in 1100 A.D., <em>When I was a young man, I wanted to change the world. I found it was difficult to change the world, so I tried to change my nation. When I found I couldn't change the nation, I began to focus on my town. I couldn't change the town and as an older man, I tried to change my family. Now, as an old man, I realize the only thing I can change is myself, and suddenly I realize that if long ago I had changed myself, I could have made an impact on my family. My family and I could have made an impact on our town. Their impact could have changed the nation and I could indeed have changed the world." </em>Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-82913780786356230902011-03-09T14:31:00.000-08:002011-03-09T14:31:04.730-08:00Successes, Challenges and Ideas to Move ForwardWorking together in groups was a good way for people to share their successes, challenges and then brain storm some ideas to move forward. Congratulations to everyone for doing well. Sometimes we feel stuck and don't even realize how we have moved forward until given the chance to share. <br />
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Thanks Ron for taking the time to read the blog and comment every week and a big congratulations to you on reaching and exceeding your personal growth goal. Ron's goal was to learn three new songs on his guitar. He is now up to about six new songs, getting his fingers back in shape and playing once a week with a friend at HAL. Vince reports that the residents talk non-stop about how much they enjoy the music. More successes reported: Better choices when shopping, getting salt off the table, decreasing sugar and soda pop, eating better, "keeping what I don't want out of the house," tracking food helpful and weight loss. <br />
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The challenges include two things we don't have much control over; the cold weather we have experienced over the past couple weeks and illness. Hopefully we are on an upswing from both of those two now. Other challenges were trouble writing weekly goals and exercising on a consistent schedule. <br />
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And last we had a good discussion on how to move forward and overcome those challenges: Get plenty of sleep, try to find an exercise buddy, schedule your exercise time like an appointment, reward yourself and if having trouble with one goal change it up and work on something else for a week. An example of that was if you have a shoulder injury, work on a personal growth goal, giving the shoulder time to heal up. <br />
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Looking forward to Nutrition next! Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com0tag:blogger.com,1999:blog-4962520427727283205.post-49470880825939575202011-03-02T13:20:00.000-08:002011-03-02T13:20:34.677-08:00Hiking with AnneEver wonder where you'd end up if you took your dog for a walk and never once pulled back on the leash? ~Robert Brault <br />
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Anne Boyce was in last week and shared her love for hiking, for which we thank her. I have since written to James at the www.hainesak.com website and he has changed the snow and ice report to now include trails. So when you are out hiking and want to report the wonder that you have seen let James know and he will post it for you. Then keep an eye on that site next time you are wondering where to go to hike.<br />
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Annie was nice enough to bring in some of her equipment so we could see what she uses. A big thank you to Dan Egolf at Alaska Backcountry Outfitter for the donation of walking poles for our weekly prize drawing and also for sending some additional equipment along so we could see what is available right here in Haines. <br />
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Annie shared these tips:<br />
1. Don’t wear cotton<br />
2. Dress in layers<br />
3. Tell someone where you are going and when you expect to return<br />
4. You don’t have to go to the top of the mountain to enjoy the hike<br />
5. The weather is different in the woods or on the mountain than in town<br />
6. Borrow a friend’s dog if you don’t have one of your ownWell and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com2tag:blogger.com,1999:blog-4962520427727283205.post-58294178548812302272011-02-21T19:18:00.000-08:002011-02-22T12:52:55.405-08:00Growing Food and Practicing Yoga"Nurturing Ourselves Mentally, Spiritually, and Physically..." is what the Well&Fit Community Challenge is all about. <br />
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This is also what the practice of yoga is all about. According to the Yoga Journal Mandy Ramsey, SEARHC's Community Wellness Advocate and Yogini, shared with us.<br />
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Yoga is referred to as a <i>practice</i>, I have always appreciated this. Meaning something that you systematically do, preferably daily, in order to become proficient. I believe the act of Wellness and Fitness also needs to be a <i>practice </i>in our lives.<br />
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Mardell Gunn, local master gardener, shared some fantastic seedlings about growing our own food. A practice she has adopted for a "sense of rightness". <br />
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1. Choose seeds made for a short growing season.<br />
2. Catalogs - Pinetree, Seeds of change, Johnnies<br />
3. Look for heirloom and organic, no hybrids if you want to keep your seeds for the next season.<br />
4. Pick crops for your region<br />
5. Use starts that are healthy and not root bound<br />
6. Give starts plenty of space and light<br />
7. Pay attention to the growing season - don't be surprised if you see an Aug stall out.<br />
8. To avoid mold plant large leafys in spaces with good air flow<br />
9. Root cellars can work great for long term storage - keep at 38-40 degrees and make sure to ventilate<br />
10. Don't be a slave to your plants - try a drip system i.e. "drip works" and utilize easy compost techniques<br />
11. Learn from your friends/neighbors who are succeeding<br />
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What do you practice, currently, for a "feeling of rightness"? (Living right, in balance and taking care of yourself)Well and Fit Community Challengehttp://www.blogger.com/profile/05466146557110718610noreply@blogger.com2