Prepare for the unexpected.

McLennan

Wellness

“Be well in 2015.”

The best of intentions can often be undermined by a box of donuts in the break room, an unplanned late night out, hungry kids in the car or any other change in our intentional daily routine (which may be every day for some!). So how can we prepare for the unexpected so that we are able to make better choices to reach our health and wellness goals?

1.   Be realistic. Set a goal that is within reach. Focus on one behavior change at a time. If you are eating not-so-healthy meals in front of the tv (or in the car) and not exercising like you should- DO NOT commit to change all of these behaviors in the next 6 weeks. PICK ONE.

2.    Make a plan. Eliminate as many obstacles as you can by creating a detailed plan to reach your goal. Ideally your plan should be for the next 3-7 days, as you approach the end of your planned period, sit down and create the next plan. If you’re working on better food choices; include a meal plan with snacks, a trip to the grocery store with a detailed list, cooking times, storage for on-the-go lunches and snacks, etc. (see meal planner below).

3.    Include flexibility. Life WILL happen and we need to know how to respond without defeating our efforts. To stick to your exercise goal, even when your planned workout isn’t possible for the day, keep your gym bag with you (a change of clothes and tennis shoes) and a mat, jump rope, resistance band, or even dumbbells if you have them. When you find 30- minutes to get up and move- DO IT! This may be waiting in line to pick up your kids, between your afternoon meetings, or whenever you make the time for it.

4.    Move forward. Wellness is like a bank account- we contribute today for a better tomorrow. Sometimes, we take more out of that account than expected. If we continue with this pattern, we find ourselves in a deficit, which makes life more difficult in all areas. However, if we get back on track after that one splurge, we are likely to build the account back to where it was and find ourselves better prepared when we dip into that reserve again. Instead of focusing on the damage you’ve done or what you shouldn’t do in the future, concentrate on the healthy behaviors that will build up your wellness account.

This Week in Wellness

“Heart Health” Lunch N’ Learn- Friday, Jan. 30^th from 12:05-12:50pm in the Math/Wellness & Fitness building room 123. This lecture will address various aspects of heart health and how you can take action to lower your risk for heart disease.

Healthy Heart Habits- Feb. 1-28

February is American Heart Month, a great time to learn how to reduce your risks for heart disease and stroke. This is a points-based wellness challenge where you track health habits to improve your heart health. Watch for more details to come!

20-20-20 Technology Rule

McLennan

Wellness

“Be well in 2015.”

Did you spend a large part of your holiday break 2-feet away from a computer, television, book or other device that required your eyes to focus? For most of us, the answer is “no” (you may have been about 6-feet from the television, but surely it wasn't for an extended period of time!). Most likely, coming back to work means just that- more time that the eyes spend looking at bright screens from a close range, preceded and followed by an expanded range of view on your commute to and from work. This could be the leading cause of your mid-afternoon head ache, tired-red-eyes, neck/back pain, and poor sleep quality. So take a deep breath; your struggle may be physiological (and not solely psychological) and there is a way to prevent it! This week, try to implement “The 20-20-20 Rule”. Every 20 minutes take a 20 second break to look at something 20 feet away. You can also take this opportunity to increase your daily physical activity. Extend the 20-second break to walk to the restroom, water fountain or in the stairwell, or even to perform some standing stretches at your desk. Below are some other tips for the computer screen that can take away some of the strain as we get back to work.

·         Top of the screen should meet your eye level, so that your eyes cast downward- making it easier to focus and keeping the spine in a neutral position.

·         Keep your head at least 20-inches away from the screen.

·         Reduce the brightness (glare) setting of the screen.

This Week in Wellness

Group Fitness Classes start this week! It is never too late to join. The classes will last 8-weeks, ending the week before Spring Break. Wear supportive athletic clothing, tennis shoes, and bring your MCC ID. If you have a water bottle and exercise mat, bring them as well. There are restrooms and locker rooms in the same building. The schedule and class descriptions are below. Note that Wednesday morning Total Training will be Pilates. If you were joining Total Training, you will still get a great total body workout in Pilates. Give it a try! Contact me if you have any questions!!

Lunch and Learn lectures will be from 12:05-12:50pm in Math/Wellness & Fitness room 123. The dates and topics are listed below.

January 30^th “Heart Health” This lecture will address various aspects of heart health and how you can take action to lower your risk for heart disease.

February 27^th “Nutrition Tips Using MyPlate” Learn all about the USDA’s new healthy eating tool. This lecture will show you how to easily integrate its concepts into your nutrition plan.

March 27^th “Vitamins, minerals and supplements; oh my!” Discover the role of vitamins, minerals and supplements in health and weight loss.

April 24^th “Keeping Stress at Bay” Through relaxation techniques and other tips, this lecture will help you learn how to recognize stressors, prioritize your commitments and make your mind and body function better together.

Group Fitness Classes - Spring 2015 January 12th – March 5th
Monday	Tuesday	Wednesday	Thursday
7:15-8:00am Total Training Rm. 100		7:15-8:00am **Pilates** Rm. 100	7:15-8:00am Beginner Yoga Rm. 020
12:45-1:30pm HIIT Rm. 100	12:05-12:50pm Beginner Yoga Rm. 020	12:45-1:30pm Pilates Racquetball Court	12:05-12:50pm  Total Training Rm. 100
	5:30-6:15pm    Total Training Rm. 100	4:30-5:15pm Zumba Rm. 020	5:30-6:15pm HIIT Rm. 100
All classes are held in the Math/Wellness & Fitness Building.

Total Training- This class utilizes challenging segments of cardiovascular work and muscle conditioning for a total body workout. A variety of exercises and drills will be used to create a dynamic workout to be completed at your own level. (All fitness levels.)

Beginner Yoga- A combination of yoga techniques will be used to incorporate alignment, balance, flow, breath, and awareness of emotional and physical state. (All fitness levels.)

HIIT- This High Intensity Interval Training class is an interval-based class that combines full-body strength training with high intensity cardio bursts designed to improve your endurance, power and core strength. (Intermediate/Advanced fitness levels.)

Pilates- In this class you will learn how to tone and tighten your entire body from the inside out. Exercises will be mat-work-based to strengthen core musculature. (All fitness levels)

Zumba- We take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Improve cardio, muscle conditioning, balance, flexibility, energy and mood with this super fun sweat-session. (All fitness levels.)

MCC Wellness Opportunities- Spring 2015

Happy New Year and welcome back!

A study conducted in the Journal of Clinical Psychology found the following statistics for New Year’s Resolutions in 2014.

 Top New Year’s Resolutions

1. Lose Weight
2. Get Organized
3. Spend Less, Save More

Length of Resolutions

Resolution maintained through first week- 75%

Past two weeks- 71%

Past one month- 64%

Past six months- 46%

http://www.statisticbrain.com/new-years-resolution-statistics/

Beat the odds and stick to your resolutions this year. Instead of focusing on the outcome of your goals, concentrate on the process of reaching those goals. Change can be difficult, but there are countless resources available to help you- no matter what your goal may be!

• Sign-up for MCC Weekly Wellness e-mails. These are sent once a week and include information about various wellness topics, group fitness classes, healthy recipes and exercise tips. To receive these emails please REPLY “Yes- add me to the email list” to this email.
• Join a group fitness class. These classes are FREE, small groups and can be modified to meet your needs. For full descriptions of the classes visit our website (www.mclennan.edu/wellness).  

• Get an accountability partner. Find someone who has a similar goal, or a successful experience with your specific goal. Be honest with them about your struggles and your successes. Your partner should be one of your biggest cheerleaders. Regular communication can help you with the process of change and reaching your goal.  
• Set benchmark goals and rewards. Set goals between 1 week and 1 month that coincide with your ultimate goal (ex.- long term goal = run a half marathon, start with running 1 continuous mile in three weeks, then a 5k in 6 weeks, etc.). Celebrate when you reach that goal with a reward that helps you continue to work toward the bigger picture (buy a new workout top or socks, sign up for a fun run, take a relaxing hot bath, etc.).

I’d love to hear how you plan to pursue healthy living in 2015 and how the MCC Wellness Program can help!