Realistic Resolutions

Transcription

1 Realistic Resolutions Presented by Denise Buckner, RN Condition Management, Alere Elaine Muir & Katie Shaffer Fitness Services, Plus One LifeConnections Fitness Center Thursday, January 20,

2 Who we are LifeConnections Health Center Physicians/Pediatrician Health Coaching/Condition Management Walgreens Physical Therapy Chiropractor Acupuncture Optometry Optum Health/EAP LifeConnections Fitness Center Personal Training/Pilates Exercise Specialists Group Exercise Massage Sport Leagues 2

3 Why we are here Your Health is PRICELESS for you, your children and your Cisco family 2007 Statistics Annual medical claims totaled more than $200 million. Approximately 35 percent of these claims, equaling $72 million, are associated with preventable conditions. As our employees age, Cisco could potentially face rising healthcare costs. By helping employees manage their health, Cisco could save as much as $23 million a year in future claims expense. Keeping employees healthy also means that disability rates will not increase considerably 3

4 Achieve It, By Seeing It! Interactive Exercise Relaxation Exercise Creative Visualization 4

5 Do you need permission? You GOT it! We are here for only YOU! No more excuses Bring your boss with you! Get inspired to achieve your goals! 5

6 Resolution Stats 40-45% of American Adults Make New Year s Resolutions 75% keep them past the 1 st week 71% keep them past 2 weeks 64% keep them past 1 month 46% keep them past 6 months Resolutions Are Important Those that make resolutions are 10x more likely to reach their goals than nonresolvers (Norcross, Mrykalo, & Blagys, 2002) 6

7 Top 10 New Year Resolution 1. Get in shape 2. Do better at work 3. Quit smoking/drinking 4. Spend more time with family 5. Get out of debt 6. Get organized 7. Learn something new 8. Travel more 9. Help others 10. Improve/reinvent yourself 7

8 Overcoming Obstacles TIME? Define what is realistic for YOU 8

9 Forming a Resolution Where Do I Start? Take an inventory Set SMART goal Make a plan Track your progress daily 9

10 Take An Inventory Identify your reason for making desired change: Health concerns Appearance Overall wellbeing Stress/Coping Promotion/Higher Education 10

11 Set SMART goals Specific Measurable Action/Achievable Realistic/Rewards Time 11

12 Make A Plan Write out your goals Use Outlook to schedule time Use a count down calendar Share your goal with a friend Find a buddy to bring along Bring your boss;) Start slowly: even 5-minutes is good! Try walking meetings Don t set yourself up for failure 12

13 Benefits To Tracking Your Progress Maintain focus Accountability Identify areas for improvement Motivation Research shows that people trying to lose weight who used food diary more than five days a week lost almost twice as much weight as those who didn t. 13

14 Staying Motivated Positive Visualization What does success look like for you? Envision yourself as successful. Use visual reminders of your goals. Rewards Reevaluate often Rework your goals if needed to meet life-changes don t give up! Sign up for a race or activity in the near future 14

15 Move for 5 minutes each morning while my computer boots up. 15

16 Stretch 3 times a day! Even during a WebEx meeting! 16

17 Examples to Increase Movement Athletic employee Change it up & try something new Balance your workouts, move more during the day Employee with family or pet Play with your kids dance, tag, etc. Bike rides & evening walks Walk the dog Work-a-holic Bring your computer to the fitness center Take the stairs Park farther away to increase steps Take a stretch break Use an activity monitor 17

18 3 balanced meals a day plus 2-3 healthy snacks Whole Grains: quinoa, barley,oatmeal,cracked wheat, brown rice, whole grain cereal, whole grain pasta, whole grain bread Vegetables & Fruit: Strive for 5! Preferably 7-10 each day Protein: lean meat, nuts, beans, tofu, soy, egg(not to exceed 3-4 yolk/wk) peanut butter, hummus Dairy: (3 Servings lowfat/nonfat) milk, cheese, yogurt per day 18

19 We are here for you! Upcoming Events at LifeConnections Health Center Cisco On The Move Challenge- February 2011 Quarterly Track Your Fitness SMART Strides Coming Soon! Smart Weight loss Program Off-site discounts On-site personal training Family Day 19

20 Cisco On The Move Challenge How the Challenge Works During the Challenge, keep track of the amount of time that you are physically active. You will receive 1 point for every 10 minutes of continuous physical activity. Your goal in this Challenge is to accumulate at least 40 points in the month of February. By successfully completing the Challenge, you will earn a $100 health incentive*. Remember, all types of physical activity counts. How to Track Points Track your activity online; employees can access Alere link from U.S. Benefits Portal and spouse/domestic partner at Be sure to record all activity points online by March 7 and your Wellness Credits will be automatically recorded. Visit for more information 20

21 SMART Weight Loss Program Here is what you get A Pre and Post Individual Assessment including health history, goal setting, resting metabolic rate, body composition, and a SmartKey to track your workouts Personal Training: 20 total buddy sessions Nutrition Education: 1 class per week by Registered Dietician for the first 4-weeks and 2 x 1:1 nutrition consultation sessions Individual Health Coaching by Alere for employees only (optional) For more information or to register, please contact: fitnesscenterstaff@cisco.com 21

22 Q & A 22