Soar into Shape Eat Better Move More and

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

Agenda 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

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

Percent of PACAF Bases with Body Mass Index (BMI) Greater Than 25 Overall BMI Percent: PACAF – 58. 7%; AF – 55. 5%

Soar into Shape Trends

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!)

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…it’s about incorporating healthy practices into your daily life!” Anonymous

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

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

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)

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

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 LPotato chips LFrench fries LVeggie burger L Ketchup L Rice

Beverages - Points • > 64 ounces (oz) or 8 cups = 5 pts • 48 -63 oz = 3 pts • < 48 oz = 0 pts • Maximum 5 pts per day

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

Recommendations for physical activity • Adults: 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 Approximately 60 minutes of moderate intensity and prevent gradual physical activity most days of the week while not unhealthy body weight exceeding calorie needs. gain Maintain weight loss At least 60 to 90 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs. Source: Healthy People 2010 & Physical Activity for Everyone, Center for Disease Control and Prevention

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

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

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

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 For youth: 0 -19 minutes of physical activity– 0 pts 20 -29 minutes of physical activity– 2 pts 30 -59 minutes of physical activity – 3 pts 60 minutes of physical activity – 5 pts Note: Maximum 5 points a day

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

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 Tournaments Enrolling in tobacco cessation classes 10, 000 steps a day challenge Completing the Soar program evaluation The Sensible Weigh Enroll in Fit. Linxx Friday night rock Scavenger Hunt climbing Volunteering at weigh ins and wellness challenges Youth Fitness Class at Arctic Oasis Enroll in Fit. Factor Ping Pong tournaments

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

Wellness Challenges • Box drill • “Simon Says” • Sit and reach • Wall squats • Push ups • 1. 5 mile run or walk • Sit ups • 2 Nutrition stations • Planks • Team fitness bonus stations

Point System Soar Into Shape activities Point Range Max. points per individual Exercise at least 45 minutes per day 0 -5 420 Eat 5 servings fruits/vegetables per day 0 -5 420 Drink 64 oz water or sugar-free, caffeine-free beverage per day 0 -5 420 Attending Soar into Shape orientation 20 20 Attend health and wellness classes (6 classes) 15 30 for classes 4, 5, & 6 135 100 200 Compete in 2 wellness challenges

Point System Soar into Shape activities Weighs in (excluding initial and final) Weight loss or weight maintenance Abdominal circumference Additional points Point Range Max Points Per Individual 10 20 for 3 rd, 4 th, and 5 th weigh in 70 2 pts for every 0. 1% pounds loss or 150 pts for maintaining weight between 1 -2 pounds Varies 20 pts for every 0. 5” lost Varies 10 (30 max per week) 360

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

Weigh ins • Held every two weeks at the HAWC (Mon) and Nutritional Medicine Clinic (Wed) • Initial weigh ins – 0700 -1800 • Regular and final weigh ins – M: 0630 -830; 1100 -1300 – W: 0700 - 0900; 1100 - 1300; 1500 - 1800

Youth Log Check ins • Held every two weeks • Assignments and log check in may be dropped off at Arctic Oasis (1500 -1800) • Youth present at log check ins receive an incentive

Tips for Success • It’s not over ‘til it’s over!!! Don’t 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)

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

Questions… • Review Soar into Shape handbook at http: //www. anchoragemilitaryfamilies. org • Email Elmendorf HAWC (hawc@elmendorf. af. mil) • At weigh ins/log check ins

Any Questions? ? ?