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Joseph Delgado M.S.. QUESTIONS Presentation Goal 1.To create balance in one’s life by instilling good wellness practices This presentation is not a guide.

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Presentation on theme: "Joseph Delgado M.S.. QUESTIONS Presentation Goal 1.To create balance in one’s life by instilling good wellness practices This presentation is not a guide."— Presentation transcript:

1 Joseph Delgado M.S.


3 Presentation Goal 1.To create balance in one’s life by instilling good wellness practices This presentation is not a guide on how to workout INTRODUCTION

4 Time management Wellness Integrating Wellness into our day Understanding Why Recommendations OVERVIEW

5 Manager of the Better Me Employee Fitness Program at R.I.T. Co-owner and manager of Max Effort Completing Master’s in Health Systems Administration Master’s in Professional Studies (Business and Human Resources) American Council on Exercise (ACE) certified personal trainer Cooper Institute certified personal trainer State and National powerlifting record holder BACKGROUND

6 For this exercise you will close your eyes for 1 minute. I want you to think of the most relaxing place or experience you have encountered or would like to encounter and mentally go there! You will also focus on soft breaths inhaling through the nose and out through the mouth MEDITATION

7 “Some people think time management is a gimmick to cram more activities into their lives. Actually, time management is a process that helps people live their lives the way they want, efficiently and effectively.” -(Steve Kaye, P. Q., Kim, 1998) WHAT IS TIME MANAGEMENT?


9 Important and urgent. These demands are easy to assess. When a pipe bursts and water pours into your basement, there is little doubt about how you should be focusing your energies. Less important and not urgent. This is where most of us spend--waste--too much time. There are many business tasks that can be delegated, such as the initial screening of job applications--you don't have to read every resume--and routine bookkeeping chores. Important but not urgent. This category covers demands on our time that, when tended to, lead to endless payoffs. Planning is one example. These are the tasks that make the most difference in how a company functions, yet a lack of urgency makes it easy to never get around to them. (Sher, & Sher, 1995) CATEGORIZING PRIORITIES (BUSINESS)

10 “The priorities we establish-the choices we make about when and how we use our time- reflect our goals and our values.” (Planning and setting priorities, 2004) Overtime vs. Family Time Cleaning the house vs. Playing with your children Helping vs. Saying ‘No’ Scheduling a meeting vs. Personal Wellness Who we areReal life scenarios TAKING A SNAPSHOT

11 This exercise will last for 1 minute and you will sit down and stand up. CHAIR SQUATS

12 1.The workplace you (profession, retirement) 2.The intellectual you (reading, classes) 3.The physical you (exercise, diet, wellness) 4.The family you (vacation, family) 5.The social you (friends, sports, socializing) 6.The spiritual you (private, congregational) (Stamp, 1988) CREATING BALANCE

13 : the quality or state of being in good health especially as an actively sought goal Wellness. 2013. In Retrieved May 8, 2013, from WHAT IS WELLNESS?

14 Working out Walking Hiking Biking Yoga Meditation Hobbies (Bird watching) Physical fitness Jogging Recreation sports Stairs Cardio Pilates Skiing Movies Music EXAMPLES OF WELLNESS

15 Time away from the desk Provides no interruptions Focus on Goals A different creative environment Networking Stress Relief …………..and Physical and Health Benefits THE WORKOUT

16 This exercise will last for 1 minute. CHAIR SIT-UPS

17 Employee Wellness Programs 5 Areas of Health-Related Fitness 1.Cardiovascular Strength 2.Muscular Strength 3.Muscular Endurance 4.Flexibility 5.Body Composition PUTTING WELLNESS INTO YOUR DAY

18 Poor Food Planning Saying ‘Yes’ too much Procrastination Not seeing yourself as a priority Lack of sleep TIME WASTERS

19 The water chart / Bathroom breaks The office Food Planning The stopwatch (sitting vs. smoking) Walk Stations Conventional 30-minute workout Fitness with your family Fitness with your pets INTEGRATING TIME WITH WELLNESS

20 1.During Wellness breaks there are no work emails. 2.Work related issues can only be pondered 3.All you need is 4 minutes 4.30 minute Goal 5.Consistency 6.Progressive overload RULES OF WELLNESS

21 This final exercise will last for 1 minute. You will get out of your chair and walk around the room. WALK

22 The importance of your health “Recent scientific research suggests that sitting for long periods of time, like in the workplace, can be linked to serious health problems including cancer and heart disease” (Seward, 2010) WHY DO WE NEED TO FIND TIME?

23 The purpose of today’s exercises 4 Min/Hour RECOMMENDATIONS

24 S pecific. Include enough detail that someone else could explain your goal. For example, ``Retire with a million dollars'' is more specific than ``Get rich.'' M easurable. Include numbers to monitor progress and tell when the goal is complete. ``Read two technical books each month'' is measurable, compared with just ``Read more.'' A chievable. Ensure the goal can be reached. ``Reduce waste by 5%'' is more realistic than ``Eliminate pollution.'' R elevant. Goals must relate to your life or business mission. ``Increase productivity by 5%'' helps your business more than ``Sort paper clips.'' T imely. A goal must include a deadline or rate. For example, ``Prepare budget by noon Friday'' forces action, compared with ``Work on a budget.'' (Kaye, P. Q., & Kim, 1998) SETTING ‘SMART’ GOALS


26 “Keep in mind that on your death bed your last thoughts won’t be, “Did I make enough phone calls?” Rather, your partnering thoughts will questions the quality of your relationships, family, and spiritual concerns. If you were to pass on today, would you feel your life were complete in those respects?” (Stamp, 1988) FINAL THOUGHTS


28 Planning and setting priorities. (2004, Work & Family Life, 18, 5-5. Retrieved from Wellness. 2013. In Retrieved May 8, 2013, from http://www.merriam- Sher, D., & Sher, M. (1995, Setting priorities effectively. Nation's Business, 83, 6-6. Retrieved from Stamp, D. (1988). Total priority management. Management Solutions, 33(10), 32-32. Retrieved from Steve Kaye, P. Q., & Kim, I. (1998). Time management. Chemical Engineering, 105(2), 137-137. Retrieved from Seward, K. (2010). Workplace wellness. Benefits Canada, 34(6), 22-23,25,27. Retrieved from REFERENCES

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