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Soar into Shape: Eat Better, Move More, and Live Healthier! Health and Wellness Center (HAWC) Nutritional Medicine Clinic Orientation 6,7, & 15 January.

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Presentation on theme: "Soar into Shape: Eat Better, Move More, and Live Healthier! Health and Wellness Center (HAWC) Nutritional Medicine Clinic Orientation 6,7, & 15 January."— Presentation transcript:

1 Soar into Shape: Eat Better, Move More, and Live Healthier! Health and Wellness Center (HAWC) Nutritional Medicine Clinic Orientation 6,7, & 15 January 2009

2 Agenda 1.Opening Remarks – Col. Bergeson/ Col. Walberg 1.Opening Remarks – Col. Bergeson/ Col. Walberg 2. Overview of Soar into Shape 3. Soar into Shape Activities 4. Tips to Consider/ In Preparation…. 5. Questions and Answers

3 Why Soar into Shape? The 2006 AF Community Action Plan indicated: –Cold and dark conditions of Southcentral AK made it less desirable to exercise and increased tendency to eat more

4 Percent of PACAF Bases with Body Mass Index (BMI) Greater Than 25 Overall BMI Percent: PACAF – 58.7%; AF – 55.5%

5 Soar into Shape Trends

6 Purpose of Soar into Shape Increase fruit and vegetable consumption (5 servings per day) Exercise at least 45 minutes 4-5 times per week Increase water or sugar-free, caffeine-free beverage consumption (64 oz per day) Reduce screen time among youth Have fun (priceless!)

7 Key Components Weigh ins (adults) or log check ins (youth) Weekly logs Health and wellness classes Wellness Challenges Additional points Soar into Shape is not only about losing weight…its about incorporating healthy practices into your daily life! Anonymous

8 Soar into Shape Categories Weigh-ins IndividualTeam Classes (6) Wellness Challenges (2) Additional Points Log Check-ins Weigh-ins At-home assignments - Youth Classes - Adult (6) Family Wellness Challenges (2) Additional Points Individual and Teams of 4 Adults Family

9 Fruits/Vegetables - Points 4 cups = 5 pts >2 cups to <4 cups = 3 pts 1-2 cups = 1 pts Maximum of 5 pts

10 Fruits – What Counts? One serving - 1 cup = 1 medium piece of fruit, 1 cup fruit/veg juice, 1 cup canned fruit - 1/2 c dried fruit can be considered as 1 cup (Caution: dried fruits are high in calories) - Maximum of 1 cup fruit juice (100% fruit juice)

11 Vegetables –One serving - 2 cups of raw leafy greens can be considered as 1 cup - 1 cup veg - 1 cup veg juice (Limit 1 cup/day) –Examples Carrots Broccoli Cauliflower Tomatoes Green beans

12 Vegetables –Starchy vegetables (limit 1 cup/day) Examples: legumes, beans such as kidney, peas, potatoes, corn, yams, sweet potatoes –Does not count as a serving Potato chips French fries Veggie burger Ketchup Rice

13 Beverages - Points > 64 ounces (oz) or 8 cups = 5 pts oz = 3 pts < 48 oz = 0 pts Maximum 5 pts per day

14 Beverages – What Counts? –One serving 8 oz water 8 oz sugar free, caffeine free beverage (e.g. crystal light, diet 7up) 8 oz milk or soymilk (nonfat or 1%) –Does not count as a serving Coffee Tea Regular sodas 2% or whole milk

15 Recommendations for physical activity Adults: Source: Healthy People 2010 & Physical Activity for Everyone, Center for Disease Control and Prevention Reduce the risk of chronic disease At least 30 minutes of a moderate intensity physical activity, above usual activity, most days of the week. Manage body weight and prevent gradual unhealthy body weight gain Approximately 60 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs. Maintain weight lossAt least 60 to 90 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs.

16 Recommendations for physical activity Children & Adolescents: –It is recommended that children and adolescents participate in at least 60-minutes of moderate- intensity physical activity most days of the week, preferably daily. Source: Healthy People 2010 & Physical Activity for Everyone, Center for Disease Control and Prevention

17 Which Types Are Aerobic? Basketball Jogging Cross Country Skiing Racquetball Cycling High Intensity Weightlifting Soccer Softball Step Aerobics Fishing Rowing Machine Swimming Jumping Rope Watching Television

18 F.I.T.T. PRINCIPLE Frequency –Number of exercise sessions per week Intensity –Level of difficulty Time –Duration of exercise session Type –Specific exercise modality

19 FITNESS - POINTS ENERGIZE THROUGH EXERCISE For adults 45 minutes of aerobic activity – 5 pts 30 minutes of aerobic activity – 3 pts 30 minutes of strength/flexibility, core training - 2 pts Note: Maximum 5 points a day For youth: 0-19 minutes of physical activity– 0 pts minutes of physical activity– 2 pts minutes of physical activity – 3 pts 60 minutes of physical activity – 5 pts

20 Fitness Tips Set reasonable goals for YOURSELF Record exercise data on a LOG Always warm up before exercise Always include flexibility Drink plenty of WATER

21 Additional Points 30 points max per week Valentine Day treadmill walk-a-thon Scavenger Hunt Miniature golf tournament Hillberg Spring Carnival Bowling at Polar Bowl Activities through Outdoor Recreation Wii TournamentsEnrolling in tobacco cessation classes 10,000 steps a day challenge Completing the Soar program evaluation The Sensible Weigh Enroll in FitFactor Enroll in FitLinxxFriday night rock climbing Scavenger HuntPing Pong tournaments Volunteering at weigh ins and wellness challenges Youth Fitness Class at Arctic Oasis

22 Classes and At-Home Assignments Nutrition Basics Fitness Basics Eating on the Run Healthy Sleep Core Training & Flexibility Stress Management Youth will have the opportunity to complete at-home assignments to turn in at the log check in. Visit to access assignments.

23 Wellness Challenges Box drill Sit and reach Push ups Sit ups Planks Simon Says Wall squats 1.5 mile run or walk 2 Nutrition stations Team fitness bonus stations

24 Point System Soar Into Shape activitiesPoint Range Max. points per individual Exercise at least 45 minutes per day Eat 5 servings fruits/vegetables per day Drink 64 oz water or sugar-free, caffeine-free beverage per day Attending Soar into Shape orientation20 Attend health and wellness classes (6 classes) for classes 4, 5, & 6135 Compete in 2 wellness challenges100200

25 Point System Soar into Shape activitiesPoint Range Max Points Per Individual Weighs in (excluding initial and final) for 3 rd, 4 th, and 5 th weigh in70 Weight loss or weight maintenance 2 pts for every 0.1% pounds loss or 150 pts for maintaining weight between 1-2 poundsVaries Abdominal circumference 20 pts for every 0.5 lostVaries Additional points 10 (30 max per week)360

26 Awards First place team, family team, male, female, and youth for amount of weight loss and highest amount of points* Best team name First place male, female, and youth wellness challenge competitors Soar into Shape Participation Certificate** *Includes weight loss or maintenance and abdominal circumference ** Must accumulate a minimum of 900 pts ~60% of Soar into Shape points

27 Weigh ins Held every two weeks at the HAWC (Mon) and Nutritional Medicine Clinic (Wed) Initial weigh ins – Regular and final weigh ins –M: ; –W: ; ;

28 Youth Log Check ins Held every two weeks Assignments and log check in may be dropped off at Arctic Oasis ( ) Youth present at log check ins receive an incentive

29 Tips for Success Its not over til its over!!! Dont assume that you are out of the game if you miss a few points Keep it simple! Find at least one thing to change about your lifestyle Have a strong support system Take advantage of the entire program Use the materials in the online Soar into Shape toolkit (http://www.anchoragemilitaryfamilies.org)http://www.anchoragemilitaryfamilies.org

30 IN PREPARATION… Select a weigh in site that you can attend every two weeks Wear same attire to weigh ins (if you start in BDUs, always wear them to weigh ins) Make copies of weekly logs (begin recording on 12 or 14 Jan) Make a copy of the Soar into Shape schedule

31 Questions… Review Soar into Shape handbook at Elmendorf HAWC At weigh ins/log check ins

32 Any Questions????????????


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