Tuesday, December 21, 2010
Monday, December 20, 2010
Work-out Locations
Below are some work-out locations:
1. Employee Exercise Room at Payson City Center; get code from Dora
2. Payson Community Classes
3. BYU Aerobic Fitness Program (fitness.byu.edu) Attend any class, any time, for one price.
4. At home work-outs:
· Exercise DVD
· KBYU daily aerobic or yoga workouts
· Run up and down stairs
· Wii fitness programs
· Online work outs
¨ http://www.exercisetv.tv/
¨ http://www.women-workout-routines.com/
¨ http://exercise.about.com/cs/exerciseworkouts/a/workout_center.htm
¨ www.sparkpeople.com
¨ http://www.freeworkoutsguide.com/
¨ http://www.demandfitness.com/
5. Anytime Fitness in Salem; discounts available for Payson City Employees and their families.
Biggest Loser First Month Program
Nutrition:
Follow the food pyramid
Eliminate fats and sugars
MyPyramid.gov will guide you through developing your personalized nutrition plan
Create a caloric deficit
Electronic calorie counter devices
Bodybugg
Exerspy
revolutionhealth.com
Log your nutrition everyday
Small paper notebook
anytimehealth.com
livestrong.com
iPhone app
Stay away from diet fads!!!!
Cardio:
*Cardiovascular exercise at your THR for at least 45 minutes, 5-6 days per week.
THR (Target Heart Rate): 75-85% of your MHR (Max Heart Rate)
Formula: 220 - (your age) = (MHR) x .75 = THR
For example, if you are 35 years old, the formula would look like this:
220 – 35 = 185 (MHR)
185 x .75 = 138
185 x .85 = 157
THR: 138-157 BPM
Check manually (count pulse for 15 seconds and times it by 4)
Or buy a Heart Rate Monitor
Non-gym equipment exercise
Speed walk
Run
Bike
Exercise videos at home
Gym-equipment exercise
Treadmill
Elliptical
AMT Climber
Kickboxing Class
Pump Class
Zumba Class
Spinning Class/bikes
Swim
Weights:
General Rules:
1. Neutral Position ALWAYS!! (straight line from neck to hips)
2. Warm up!
3. 10x3 (10 reps, 3 sets)
4. Inhale during flexion, Exhale during
5. 2 seconds flexion, 4 seconds
6. Keep grip loose
7. Last 2 reps should be hard but doable
8. Let muscles recover 48-72 hours
9. Increase weights every 2 weeks
10. Stretch
11. Listen to your body!
Alternate Upper and Lower muscle groups. Strength training 30 minutes a day 4-5 days a week.
Upper:
Upper:
Biceps:
Dumbell Curls
Barbell Curls
Cable Curls
Triceps:
Tricep Dips
Skull-crushers
Tricep Extentions
Shoulders:
Shoulder Press
Shoulder raise
Barbell Lifts
Pectorals:
Bench Press
Push-ups
Lats:
Horizontal Rows
Bent-over flies
Lat-Pulls
Chin-ups
Lower:
Lower:
Abs:
Sit-ups
Crunches
Elbow/hand planks
Lift (feet) and hold
Straight-leg lifts
Stability ball target touches
Bicycle taps
Lower Back:
Lower back machine
Quadriceps:
Dumbbell squats
Stability squats
Hamstrings:
Squats
Lunges
Calves:
Dumbbell calf raises
Biggest Loser Resource Guide
Resource Guide
For Questions, call, email, text or come into the gym Wednesday nights or during weigh-in meetings the 1st Thursday of every month and Thursday, March 31st
Personal trainer:
Stephanie ringel
435.851.3869
Facebook: Stephanie Holleman Ringel
Anytime Fitness Salem:
Wednesday nights 4-8pm (Steph’s working)
Staffed hours: Mon-Fri 9am-12pm & 4-8pm; Sat 9am-1pm
801.423.1655
143 W State Road 198
Salem, UT 84653
Facebook: Anytime Fitness Salem
Payson city wellness program coordinator:
Sarah Leavitt
801.404.6476
Websites:
MyPyramid.gov (nutrition plan)
Lives trong.com (nutrition log)
Anytimehealth.com (free for members)
Revolutionhealth.com (calories burned calculator)
Monday, December 13, 2010
Biggest Loser Meetings
The Biggest Loser Meetings will consist of individual weigh-ins and presentation of a monthly workout plan.
Weigh-in dates for the Biggest Loser
First Meeting: Thursday, December 16, 2010 at 6pm at Payson City Council Chambers.
February 3, 2011 at 7:30pm-9pm at Anytime Fitness in Salem.
March 3, 2011 at 7:30pm-9pm at Anytime Fitness in Salem.
March 31, 2011 at 7:30pm-9pm at Anytime Fitness in Salem; Final Weigh-in.
April 2, 2011 at 7am at Payson City Memorial Park; Winner announced. The winner will be announced after the "Pay It Forward 5k/1 mile Challenge."
In order to be eligible for the 2 hours of comp time - you must attend every weigh-in and meeting; unless arrangements have been made.
- Sign-up forms for weigh-in times will be available on Thursday. Weigh-in times are 7:30-8pm and 8:30-9pm. The meeting is from 8-8:30pm.
January 6, 2011 at 7:30pm-9pm at Anytime Fitness in Salem.
- Weigh-in times are 7:30-8pm and 8:30-9pm. The meeting is from 8-8:30pm.
February 3, 2011 at 7:30pm-9pm at Anytime Fitness in Salem.
- Weigh-in times are 7:30-8pm and 8:30-9pm. The meeting is from 8-8:30pm.
March 3, 2011 at 7:30pm-9pm at Anytime Fitness in Salem.
- Weigh-in times are 7:30-8pm and 8:30-9pm. The meeting is from 8-8:30pm.
March 31, 2011 at 7:30pm-9pm at Anytime Fitness in Salem; Final Weigh-in.
- Weigh-in times are 7:30-8:30pm.
April 2, 2011 at 7am at Payson City Memorial Park; Winner announced. The winner will be announced after the "Pay It Forward 5k/1 mile Challenge."
In order to be eligible for the 2 hours of comp time - you must attend every weigh-in and meeting; unless arrangements have been made.
Thursday, November 18, 2010
Biggest Loser First Meeting
December 16, 2010 at 6pm in the City Council Chambers, will be the first meeting for the Biggest Loser Challenge, 1st Quarter Incentive 2011. Stephanie will go over the program and what each person needs to do.
For just participating, each employee will receive 2 hours of comp time. Each employee that wins in any of the six categories will receive an addition 8 hours of comp time. Additional prizes will be announced as they are approved.
Sign-up you, your spouse, family member or even a friend that needs some help. Here is your chance to “Pay It Forward” to someone else, even if you don’t need to lose weight, you probably know someone that does. There will be monthly meeting were you will learn exercise and healthy lifestyle tips.
Biggest Loser Winner Categories
Biggest Loser Winner Categories
There will be a winner in each of the following categories:
1. Men; male employee with the biggest percentage lost.
2. Women; female employee with the biggest percentage lost.
3. Overall Weight Loss; Winner of this category for the employee that loses the most weight.
4. Healthy; This category is for those employees that do not need to lose weight and become healthier by healthy eating habits, stretch & strengthen muscles and exercise.
5. Couples; Winners of this category is a couple, either employee and spouse, employee and friend or employee and family member. Both participants percentage lost will be added together to determine the winner.
How does the percentage work?
Percentage is determined by your starting weight and your monthly weigh-in weight.
For example a participant starting weight is 157 pounds they lose 15 pounds;
15 divided by 157 - to get 0.09554 - or 9.554% loss.
A second participant’s starting weight is 272 pounds they lose 20 pounds;
20 divided by 272 - to get 0.07352 - or 7.352% loss.
So for the higher weight to have the same percent loss they would need to lose at least 26 pounds or more. This number comes from multiplying the 272 by the higher loss percentage 272 x .09554 = 25.987
Winners will be announced at the Award Ceremony held April 2, 2011 at Memorial Park. It will be held after the “Pay It Forward 5k/1 mile Challenge.”
For just participating, each employee will receive 2 hours of comp time. Each employee that wins in any of the six categories will receive an addition 8 hours of comp time. Additional prizes will be announced as they are approved.
Sign-up you, your spouse, family member or even a friend that needs some help. Here is your chance to “Pay It Forward” to someone else, even if you don’t need to lose weight, you probably know someone that does. There will be monthly meeting were you will learn exercise and healthy lifestyle tips.
The first meeting is December 16, 2010. The incentive starts January 1, 2011 and will end on March 31, 2011.
Additional information is available Facebook “Payson City
Biggest Loser Challenge - 1st Quarter Incentive 2010
The 1st Quarter Incentive for 2011 will be the “Biggest Loser.”
What is the incentive to participate?
For those who sign-up and participate, you will receive 2 hours of comp-time, just for participating. The Winner with the biggest percentage lost will receive ONE FULL DAY OFF equaling 8 hours.
It gets even better…IT’S FREE. Yes, I said FREE!
Who will run the Biggest Loser?
Stephanie Ringel a personal trainer will be running the program and provide the weigh-in, done privately, and monthly group trainings on exercise, nutrition and to help you keep motivated. She will also provide individual meetings as needed.
Who can participate?
Employees are invited to participate and can invite a family member to participate with you, such as a spouse, significant other or child, they will not get you any more comp-time or quality for the full day off, (except with the couples category) but they will give you the support you need at home and receive valuable healthy and exercise information.
When does it start?
The first meeting is December 16, 2010 at 6pm, Stephanie will go over the program and what each person needs to do. This will help you get ready for the start date of January 1, 2011, the program will end March 31, 2011.
Will I have to weight in front of the whole group?
No! Weigh-ins are done privately by Stephanie. No one will find out your weight, the only thing that will be known is percentage lost.
How do I Sign-up?
It is as simple as a phone call or email away; call or email Sarah Leavitt and you will be set to go!! 801.465.5277; 801.404.6476 or sarahl at payson.org or paysoncitywellness at gmail.com. If you are going to have a family member participate with you please include their name when signing up. So, what are you waiting for — sign-up and getting ready to start 2011 a healthy, happy and positive person!!
Friday, October 1, 2010
4th Quarter Wellness Incentive 2010
4th Quarter Incentive 2010
4th Quarter Incentive “90-days” starts October 1 and is FREE to participate. It consists of a tracking your daily exercise, time or distance. There is also a different theme each month; October is Family Health Month, November is Greater Happiness and December is Healthier Holidays.
Also check out Facebook "Payson City Employee Wellness Program" and http://sites.google.com/site/paysoncitywellness/ for wellness information. Two hours of Comp Time are awarded to participants who sign up, complete 80% of incentive and turn in their calendars due January 6, 2011.
Sign up with Sarah by October 31, 2010.
October – Family Health Month
For October, that means helping your kids develop healthy fitness and eating habits to last a lifetime.
Here are 31 daily tips that will each help you do just that!
November - Greater Happiness
For November, that means increasing the happiness in your life so that changing of the seasons won't get you down.
Here are 30 daily tips that will each give you reason to grin and help increase your overall happiness.
December - Healthier Holidays
For December, that means staying on track (and healthy) during the holidays.
Here are 31 daily tips that will each help you eat right, exercise more, and combat stress during the holiday season.
Here are 31 daily tips that will each help you eat right, exercise more, and combat stress during the holiday season.
Incentive calendars and idea from www.SparkPeople.com SparkPeople's calendars help you focus on one healthy habit each month.
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