Your Vision Statement

Stephen Covey in “The 7 Habits of Highly Effective People” says “Begin with the end in mind”.  So we began the Challenge writing our own personal vision statements.

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.  You were given some excellent worksheets to help with the vision.  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: 

What are 5 things you highly value in life?

In 30 sec what are the 3 most important goals in your life right now?

If given one million dollars to give away what would you do with it?

How would you like to spend the last 6 months of your life?

What have you always wanted to do but were to afraid to attempt?

What gives you the greatest feeling of purpose or importance?

List 5 personal strengths.

List 5 personal weaknesses.

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?

There is no right or wrong way to write your vision unless it doesn’t reflect who you really want to be. 

What is the Well & Fit Community Challenge?

This might help explain what happens at the challenge and our expectations:

v  Attend class.  This 12 week session will be split into two 6 week sessions; 

                             

                              First Session ~ 11/1/12 to 12/13/12,

                              Break ~ 12/20/12 to 1/24/13

                                    Second Session ~ 1/31/13 to 03/07/13

v  Write three 12 week smart goals: 1. Physical Fitness Goal 2. Nutrition 3. Personal Growth.    

v  Write a one week smart intention each week to move you toward your 12 week goals. For example: I will eat one piece of fruit with breakfast.  

Ø  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.  For example:  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…

v  Be active at least 20 consecutive minutes daily.  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.

v  You will also be given focused nutrition information each week. We expect you will take this information and make specific adjustments to your normal nutritional habits.

v  Read the “Well & Fit Community Challenge Blog” at www.hainesak.com, (under local blogs) ~ comments always welcome ~ this will earn you one extra ticket for the weekly drawing. 

v  If weight loss is a goal we encourage you to keep a daily log of your intake through a food tracker or nutrition journal. This can be simply writing each item down in the blank journal provided or using an online tracker.

Starting a New Challenge 11/1/12

We, Marnie Hartman and Pam Sloper, are back with a new challenge, with some exciting changes.  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.  If you can’t make the first session you are still welcome to start the second session.  First session runs through 12/13/12 and the second 6- week session starts up on 1/31/13.  The $35 fee is good for the entire session and it all comes back to you.  We are meeting on Thursday evenings, 6 to 7 pm, at the Haines School Library. 

Wondering why you should participate in the Well & Fit Community Challenge?  

·          It is low cost!   Only $35 for the entire program and the money comes back to you in way of cash and prizes for participation and success.  

·          It’s more than just about losing weight – the goal is for holistic health in the six areas of wellness. 

·          It’s flexible – instead of being told what to do, each individual is given the tools to create their own unique challenge based on personal goals. This will encourage long term change.

·          It’s about teamwork – 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!

·          You can win for yourself – in addition to feeling better and having more energy, you will have the opportunity to meet new people and win some cash.

·          It’s for you, for life! – Well & Fit Community Challenge will help you make lifelong changes that can add years to your life and enjoyment to those years.   

The concept behind this challenge is to “find your balance.” Using the traditional model of wellness, which incorporates social, intellectual, physical, spiritual, emotional and environmental 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! You have succeeded even if you make small changes to improve just one area of wellness!

The End is Coming

It 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....... 

Great 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.   

These recommendation from The Academy of Nutrition and Dietetics:  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. 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. 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. 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. To learn more about National Nutrition Month, go to http://www.eatright.org/nnm/.

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. 

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! 

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!  

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. 

CHECK-IN

Here is what you have told us:

What you have learned:  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

How many are on track to reach your 12 week goals:
Nutrition:             50% YES     7% NO      43% SOMEWHAT
Physical Activity:  35% YES       0 NO       36% SOMEWHAT
Personal Growth:  28% YES    14% NO    57% SOMEWHAT

33 lbs have been lost by the 57% who are trying to lose weight.

71% of you have changed your exercise routine with the majority exercising 3-5times a week.

78% have changed nutritional behaviors.

71% are keeping a food journal with a pretty even spread between where you are keeping that log.

50% of you feel better about yourself.

And 78% of you expected what you are getting from the program.

You would like more information on:  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.

Kari Natwick, SEARHC Dietician,  will be doing a food demo & answering your nutrition questions this week in the kitchen class room. 

When you are in over your head

those 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.  

You might want to reread the the last few blogs to be ready for this week. 

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.