YOUR GUIDE TO WELLNESS

YOUR GUIDE TO WELLNESS

ABOUT THE PROGRAM Belief Statement: We believe in the integration of work and life outside of work. Vision Statement: Ithaca College will implement a comprehensive approach to wellness via awareness, education, services, policy and practices. Ithaca College will establish a work environment that expects and promotes healthy lifestyles and choices enabling employees to achieve full potential by nurturing mindbody-spirit. Mission Statement: By partnering with a combination of available resources, the College will be able to optimize services to meet a wide range of our employees personal health needs resulting in a positive impact on their health and wellbeing. We are committed to a proactive wellness initiative which will enable our employees to take a greater role in their total health and wellbeing. Prevention (proactive) as opposed to treatment (reactive) is the key to achieving or maintaining a healthy lifestyle. We are committed to a wellness strategy that invests in our employees, allowing them to optimize their health and resilience. At Ithaca College, wellness is multi-faceted. We believe that a successful worksite wellness program should address every aspect of our most important component- YOU! The Mind, Body, Me wellness program offers resources to help you identify and move toward your personal health and wellbeing goals and encourages celebration of your successes. Mind, Body, Me promotes a culture of wellness at IC, and in doing so, supports a healthier YOU! As an educational institution, we are in a unique setting that not only allows our employees access to a valuable wellness experience, but offers our students a valuable learning experience as well. By participating in Mind, Body, Me, you are expanding the experiential learning for many Ithaca College students. Each student who contributes to your wellness experience within the wellness program has completed the College s HIPAA training and understands the importance of confidentiality. The confidentiality of your information is of the utmost importance to Ithaca College and the program. Your name and wellness information will remain in strict confidence. Ithaca College will only have access to and review aggregate data to assess population trends. Aggregate data means a combination of your data with the data of other participants in the MBM wellness program that prevents the personal identification of you or any other participant. Neither Ithaca College nor the Office of Human Resources will receive or have access to personally identifiable health information. 2

Make the commitment to become a healthier YOU! While this may sound easy, many agree, it can be a challenge. Mind, Body, Me offers you the necessary support and resources to help you overcome the challenges of maintaining or moving toward a healthier lifestyle. It s a wellness program that can be customized to your individual needs. If you find that fitting wellness into your day is difficult, you may want to learn more about a Flexible Work Arrangement, by visiting www.ithaca.edu/hr/benefits/wrklife/fwa. Table of Contents Page 4 Annual Requirements Page 5 Select Your Track Page 6-9 Wellbeing Tracks Page 10-12 Resources LET S GET STARTED 1. Enroll! Eligible employees have the opportunity to join the program each January. Participants must work in a benefit-eligible position and have successfully completed their six-month probationary period, or for faculty members, one semester. To join, simply send an email to mindbodyme@ithaca.edu, letting us know of your interest. Participants will be added to the program on a first come, first served basis. 2. Attend Orientation You will be notified by email of your acceptance into the wellness program during the fall semester. Important details about the Orientation held in January, that kicks-off your wellness journey, will be provided at that time. 3. Complete Annual Requirements 4. Select and Focus on a Wellbeing Track 5. Choose and Utilize Available Resources 6. Celebrate! Page 13 Page 14 Page 15 Flight Festival FAQ s Note Page 3

ANNUAL REQUIREMENTS As part of your commitment to a healthier lifestyle and to remain a member of Mind, Body, Me, you must complete three important requirements each year, at a minimum. The three requirements outlined below, offer you insight into your health and encourage you to put a plan in place to move toward a healthier you. Complete a Biometric Screening The Biometric Screening is a short health exam that provides information about your risk for certain diseases and medical conditions. Knowing your numbers - the results of your screening - is the first step to healthier living because it helps you understand where you can take action to improve your health. The screening usually takes about 15-20 minutes. Preparation is highly recommended in order to obtain more accurate results. You should not eat or drink anything, but water, 9 hours prior to your screening time. Within your acceptance email you will be directed to schedule your Biometric Screening by creating an account at www.mybalanceworks.com using the Member ID: 79424293, and Group ID: 8705. Once logged in, click on the BalanceHealth Logo (be sure your pop up blocker is turned off), then select the My Assessments Tab. Take a Health Risk Assessment (HRA) An HRA is a confidential online health questionnaire that will provide you with immediate feedback about your health and lifestyle. The HRA will generate a report that identifies key areas of health and wellness concerns as well as recommendations designed to help you move toward a healthier lifestyle. You will complete your HRA directly after your Biometric Screening. Please allow 45 minutes to complete this assessment. Contact a Health Coach After completing your Biometric Screening and HRA, you will need to contact a Health Coach at eni, via phone, who will review the Health Risk Assessment with you and help design a wellness plan that is aligned with your goals. For more details about Health Coaching, see page 10. To schedule your Health Coaching session, please contact pwc@eniweb.com or 800.327.2255. 4

SELECT YOUR TRACK The Wellbeing Tracks on the following pages are designed to encourage healthy behavior changes and move you toward or help you maintain a sustainable healthier lifestyle. Once you have selected a Track, your goal is to focus on that priority for twelve weeks. After completing a track, you will have created a healthier habit and become eligible for a reward. Keep in mind, the more tracks you complete on an annual basis, the more rewards you can earn and the better you will feel. Rewards are presented at the Annual Flight Festival each year. Levels of Achievement GOLD: SILVER: BRONZE: Complete 4 of 8 wellbeing tracks annually and all annual requirements Complete 3 of 8 wellbeing tracks annually and all annual requirements Complete 2 of 8 wellbeing tracks annually and all annual requirements Track Checklist 5

WELLBEING TRACKS Physical Wellbeing Complete a minimum of 12 weeks of any activity or combination of activities, listed below, that improve your physical wellbeing. Approved activities include: Activity Cardio Walking, running, rowing, anything that elevates your heart rate Resistance Training P90x, lifting, any exercise that challenges your muscles Flexibility Stretching exercises that improve range of motion Balance Tai Chi, heel-to-toe walk, exercises that improve balance Alternate activities Not on the list? Ask us! Goal Increase your heart rate 20 minutes, 3 times per week Exercise for 30 minutes, 2 times per week Stretch for 10 minutes, 5 times per week Balance for 10 minutes, 5 time per week For a determination on an activity and it s frequency, please email pwc@eniweb.com Medical Wellbeing Complete a minimum of 4 preventive activities listed below, that improve/maintain your health. Approved activities include: Activity Flu Shot Simple and effective way to prevent sickness Blood Pressure Check The Wellness Clinic offers checks at no cost Goal Once per year Twice per year Age/Gender Appropriate Preventive Screenings Physical exam, dental, eye, mammogram, etc As outlined by the preventive screening guidelines. See MBM website for details. Alternate activities Not on the list? Ask us! For a determination on an activity and it s frequency, please email pwc@eniweb.com 6

Stress Management Complete a minimum of 12 weeks of any activity or combination of activities, listed below, that improve your stress level. Activity Time for You Do something you like - a hobby, creative activity, or play with your children or pets Meditation Deep breathing, Zen, muscle relaxation Yoga Choose any style that helps you relax Guided Imagery Picture yourself in any setting that helps you feel calm, the sights, smell, etc Alternate activities Not on the list? Ask us! Goal Relax for at least 30 minutes, 3 times per week Meditate for 10 minutes, 5 times per week Practice for 60 minutes, 1 day a week Imagine for 30 minutes, twice a week For a determination on an activity and it s frequency, please email pwc@eniweb.com Spiritual Wellness Complete a minimum of 12 weeks of any activity or combination of activities, listed below, that improve your spiritual wellbeing. Activity Goal Pray or Worship Find your spirituality or attend your religious services At least once per week Practice Forgiveness Let go of things you cannot control, forgive others Be Kind or Volunteer Do something nice or volunteer your time Alternate activities Not on the list? Ask us! Forgive at least once per week At least once per week For a determination on an activity and it s frequency, please email pwc@eniweb.com 7

WELLBEING TRACKS Coaching Complete a minimum of 12 weeks of any activity or combination of activities, listed below, that improve your overall wellbeing. Approved activities include: Activity Goal Health Coaching Contact eni at pwc@eniweb.com or 800.327.2255 or another Health Coach Contact your coach at least once per month Counseling Engage in grief, marriage, mental health counseling Participate in at least one session per month Life Coaching Know where you are and where you are going in life Alternate activities Not on the list? Ask us! Contact your coach at least once per month For a determination on an activity and it s frequency, please email pwc@eniweb.com Nutritional Wellbeing Complete a minimum of 12 weeks of any activity or combination of activities, listed below, that improve your nutritional wellbeing. Approved activities include: Activity Eat more fruits & vegetables Try a new recipe or eat them as snacks Drink more water Swap your daily soda for a water Avoid fatty foods Replace fatty foods with healthy alternatives Increase fiber intake Incorporate foods like figs and whole wheat Alternate activities Not on the list? Ask us! Goal Eat 5 servings daily Drink eight 8oz glasses per day Choose a healthy alternative 3 times per week Swap one meal each week with a high fiber alternative For a determination on an activity and it s frequency, please email pwc@eniweb.com 8

ntellectual Wellness Complete a minimum of 12 weeks of any activity or combination of activities, listed below, that improve your wellness knowledge. Activity Goal Wellness Presentations Work/Life, MBM, Financial, or other learning opportunities Reading Read a wellness related article on eni s website or elsewhere Tracking Use a tracking method to keep track of your accomplishments Alternate activities Not on the list? Ask us! Attend at least one event per month Read for 20 minutes (or one article), twice a week Track your activities daily For a determination on an activity and it s frequency, please email pwc@eniweb.com Build-Your-Own Complete a minimum of 4 activities listed below per year, that do not fall into another category. Approved activities include: Activity Fitness Evaluation / Graded Exercise Test Learn where you are in your health journey Marathon / Triathlon / Decathlon Train toward a goal IC A Healthy Me Challenge Enjoy healthy competition with your peers Complete or Review a Living Will / Health Proxy / Personal Health Record Have your personal information in order Alternate activities Not on the list? Ask us! Goal Once per year Once per year Once per year One per year For a determination on an activity and it s frequency, please email pwc@eniweb.com 9

CHOOSE YOUR RESOURCES Wellness Clinic Membership The Wellness Clinic s mission is to provide quality health and fitness services to Faculty and Staff while enhancing practical experiences for our students through guided clinical training. All Mind, Body, Me participants have access to a free membership! To join the Wellness Clinic, please visit http:// www.ithaca.edu/hshp/clinics/wellness/ membership. Wellness Workshops eni hosts online and in-person Wellness Workshops & Events available to only our Mind, Body, Me members. The topics vary but some examples include time management, scavenger hunts, grilling sessions, health conditions and prevention and more! To find out what s happening, visit http:// www.ithaca.edu/hr/benefits/wrklife/ mindbodyme/?item=2902. Health Coaching We have partnered with eni to offer you access to certified Well Coaches. Coaches can assist you with all of your wellness concerns from eating right, managing a chronic condition, beginning a fitness routine, to reducing stress. Your coach will provide you with a structured and supportive approach that is designed to motivate change and achieve results. To start Health Coaching, contact pwc@eniweb.com or 800.327.2255. Personal Training Working with a Personal Trainer in the Fitness Center can be very beneficial. All of the Personal Trainers are certified through the American College of Sports Medicine which is one of the leading certifying organizations in the country. Individual and Buddy training options are offered. With either option you have access to unlimited training sessions through the Mind, Body, Me program. To start personal training, please contact Sean Reilley at sreilley@ithaca.edu or 274-3294. 10

BalanceGo Mobile App By utilizing eni's mobile app, BalanceGo, you can seamlessly access your Employee Assistance Program, Health & Wellness, and Personal Assistant services all in the palm of your hand! Chair Massages Chair Massage is a therapeutic massage performed in a specially designed chair that supports the body in a completely relaxed position. Mind, Body, Me offers chair massages on a monthly basis to members only. Download the application through your app store - search for BalanceGo. To sign up for a chair massage, please look for an email from MindBodyMe@ithaca.edu. Group Exercise Classes Both the Wellness Clinic and Fitness Center offer a variety of group exercise classes throughout the day. Examples of classes include Zumba, Yoga, Body Pump, Couch to 5k, and more! For more information about the Group Exercise classes at the Wellness Clinic, please visit http://www.ithaca.edu/hshp/clinics/ wellness/groupexercise. For more information about the Group Exercise classes at the Fitness Center, please visit http://www.ithaca.edu/sacl/recsports/ fitnesscenter/group_exercise. 11

CHOOSE YOUR RESOURCES BalanceHealth Website Login to access thousands of wellness, health, fitness, nutrition, work/life, articles, self -help tools, and interactive videos. You ll have access to Lifestyle Management programs for weight loss, quitting smoking, and more! Login at www.mybalanceworks.com, then click on the BalanceHealth logo to the left. Personal Wellness Coordinator (PWC) The PWC acts as your Wellness Guide and is your primary point of wellness support. Your PWC can help you navigate the website, answer questions about the program, provide useful referrals and track your points. Contact your PWC at pwc@eniweb.com or 800.327.2255. Inspiration / Flight Features Read the stories of others in Mind, Body, Me and see what a difference it makes! Contribute your own story to inspire others as well! Communications Look for a variety of communications from Mind, Body, Me! You ll see the following Emails (this is the primary source of contact). Read our Flight Feature by visiting http:// www.ithaca.edu/hr/benefits/wrklife/ mindbodyme/?item=2900. Facebook (Find us on Facebook: Mind, Body, Me Ithaca College). Newsletters (MBM sends out a monthly newsletter and you ll receive an eni BalanceHealth newsletter as well). Intercoms (posted under HR News). Blogs (posted under the Employee Benefits & Work/Life Blog). Website (all MBM information can be found on our Ithaca College webpage at http://www.ithaca.edu/hr/benefits/ wrklife/mindbodyme.) 12

CELEBRATE The Mind, Body, Me Annual Flight Festival is held to celebrate your wellness accomplishments of the previous year. It is an opportunity for you to recommit to your wellness goals and consider new wellness intentions for the upcoming year. Share your story and enjoy the company of your fellow Mind, Body, Me members. Learn and hear from your colleagues about their successes and let them in on a few of your own wellness secrets. Also, enjoy some delicious and healthy cuisine. Celebrate with your Mind, Body, Me friends as the annual Wellbeing Track awards are announced! 13

FAQ S Q: What if a co-worker wants to be a part of the Mind, Body, Me Program? They are learn more about the program at http://www.ithaca.edu/hr/benefits/wrklife/ mindbodyme, and can join by emailing mindbodyme@ithaca.edu. Q: What is my level of commitment? The College is making an investment in you by providing this program at no cost. It is expected that you make the commitment to minimally participate in the annually required screenings. You are considered an eligible Mind, Body, Me participant as long as you complete the assessments on an annual basis (refer to page 4). Q: Will my personal health information be kept confidential? We are committed to preserving the privacy of your personal health information and are required by law to protect the privacy of your medical information. Q: What do I need for my first eni Health Coach call? It is important that you have a copy of your Health Risk Assessment with you. The Health Coach will review your results, develop a wellness plan, vision and goals for the upcoming year. Q: Who is my main contact for the Mind, Body, Me program? Participants are encouraged to contact an eni Personal Wellness Coordinator (PWC) at 1.800.327.2255 or email pwc@eniweb.com for any questions regarding the Mind, Body Me wellness program (refer to page 12). Q: What if I have questions about specific resources? Please keep in mind that each of the offered resources (Fitness Center, Wellness Clinic, etc) operate under their own policies and procedures. Your specific questions can be directed to that entity. 14

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January 2016 YOU DON T HAVE TO BE GREAT TO START, BUT YOU HAVE TO START TO BE GREAT ZIG ZAGLER Mind, Body, Me mindbodyme@ithaca.edu or 274-8000 http://www.ithaca.edu/hr/benefits/wrklife/mindbodyme https://www.facebook.com/mindbodymeithacacollege 16