Monday, January 31, 2011
10,000 Steps A Day Challenge
If you are having trouble getting motivative to begin your work out or nutrition I would like to give you a challenge against me. If you are up for it just let me know - no hard feels if you don't.
Here is the Challenge....
10,000 Steps A Day Challenge
Starting tomorrow - February 1, 2011 - Take 10,000 steps a day.
Research shows that you need to take 10,000 steps a day to start losing weight.
How is this possible? Well, there are a couple of ways, walk 5 miles (its 10000 steps) either on a treadmill or outside (if you dare in this cold weather) or do a work out video, use a exercise machine, etc.
You can buy a pedometer at Walmart for about $1. (This is how I am going to track mine.) Or you can use the Employee Weight Room (it is clean and working - if you need to code call Dora or me). We have equipment to help you work-out including a new addition - "The Biggest Loser Power Walk" it has 4 - 1 mile walks - which take you about 16 minutes to do. (Well worth a visit to the Weight Room to try them out.)
If you don't want to use our facility, Elite Fitness is offering a discount to Payson City Employees and the Biggest Loser Participants and Anytime Fitness is also offering Payson City Employees a discount.
After we get going on the 10,000 steps a day - we will start on Nutrition.
So, are you ready for the Challenge? Email me and let me know.
Record your steps on facebook "Payson City Employee Wellness Program" just comment on the "10,000 Steps A Day Challenge" with your steps
Record your steps on facebook "Payson City Employee Wellness Program" just comment on the "10,000 Steps A Day Challenge" with your steps
or
on the Wellness Blog http://paysoncityemployeewellnessprogram.blogspot.com/2011/01/daily-steps.html
You can do one or the other.
Thursday, January 20, 2011
Pay It Forward 5k/1 mile Challenge: Registration Information for Pay It Forward 5k/1 m...
Pay It Forward 5k/1 mile Challenge: Registration Information for Pay It Forward 5k/1 m...: "Registration Information:Register at Payson City Center Utility Counter; 439 West Utah Ave, PaysonCost:$1 per person must turn in Registrati..."
Work Well Challenge January 23-29 "Quit A Habit"
The Work Well Challenge for January 23-29 is Quit A Habit. It is suppose to be focusing on just quiting Tobacco Products, but since we all need to quit some type of habit I have changed it to met our needs. (You don't need to report your reasons - this is an individual effort.)
How to Quit A Habit Tips:
1. Identify the habit you want to break; such as eating junk food, not having road rage, gossiping, swearing, smoking, etc.
2. Make A Plan with Steps and Rewards for completing the steps.
3. Replace the bad habit with a good habit; such as replace junk food with healthy food, leave early to your destination to avoid road rage, be optismic about the people and events around you, replace slang words with swear words, exercise instead of smoking.
4. Keep on Track; such as keep a log and get help from others. It's okay if you slip a little, but jump right back up.
Below are some Tips of how to Quit Tobacco Products:
Support to Quit
The following free resources are available to help smokers quit.
* Utah 1.888.567.TRUTh (1.888.567.8788) - You Receive a connection to resources, an assessment of what you need help you quit, a personal plan and a quit kit to walk you through the process.
* "Quit Smoking Today We Can Help!" http://smokefree.gov/
* Women.smokefree.gov
Theses websites provide free, accurate, evidence-based information and professional assistance to help support the immedicate and long-term needs of people trying to quite smoking.
Additional information you might find interesting:
Heart Stopper: How Tobacco Smoke Can Lead to a Heart Attack - Even Death
December 9, 2010 Surgeon General's Report "How Tobacco Smoke Causes Disease."
Tuesday, January 11, 2011
Alternative Incentive 1st Quarter 2011
Several of employees wanted to participate in the Biggest Loser, but the weigh-ins and meeting times did not meet with their schedule. So, an Alternative Incentive for the First Quarter has been created.
What you need to do.... track your exercise and healthy habits from January 1-March 31; then turn-in your log to Sarah by April 6 with at least 80% completed (meaning you exercise 5 days a week) you will be eligible for a reward, not determined at this time. Logs to help you track are at https://sites.google.com/site/paysoncitywellness/Home/2010-incentives.
This incentive, like all incentives, is to encourage you to become more active.
Our lives are busy and most of us feel like we are running into a brick wall, but to make ourselves a little more active will help us in all aspects of our lives.
If you can't exercise for a long period of time, split the exercise up into portions.
Such as, exercise 15 minutes in the morning and 15 minutes at night. You just exercised 30 minutes.
Do you need to let out some frustrations during the day? Don't reach for the chocolate or treat in your desk... take a 15 minute break and walk or run - it will help you release some of those frustrations.
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