the holidaysobstacles and opportunities for weight maintenance webinar 17 october 2012, 1300-1400
TRANSCRIPT
The Holidays−Obstacles and Opportunities for Weight Maintenance Webinar17 October 2012, 1300-1400
2
Learning Objectives
Participants will:– understand the mindset needed for weight
management success and how to foster that mindset in Sailors and Marines.
– gain knowledge and understanding of weight management strategies and nutritional tools that aid in weight maintenance.
3
Presenters:
Steven Heaston, PhD, MPH, Program Specialist for Clinical Prevention, NMCPHC
Diana Strock, MAT, ATC, Program Manager, Physical Fitness/Injury Prevention, NMCPHC
Sally J. Vickers, MS, CHES, Program Manager, Nutrition and General Health Promotion Training, NMCPHC
4
HEALTHY MINDSET FOR THE HOLIDAYS STEVE HEASTON PHD, MPH
Enjoying the Holidays Without Totally Shattering Your Weight Management Goals
Oh boy! Another holiday season coming. Can I avoid gaining weight …again?
5
Take Stock of Your Personal Holiday Wellness Goals
Maintain WeightLose Weight
Fit into ClothesStay Physically Fit
Maintain Healthy BehaviorsBe a Role Model for Others
Stay “Upbeat”
6
Watch Out for Hazards Average Weight Gain Common Problems
– Eating out / parties– Large variety of choices– High-calorie snacks & beverages– Cut back on physical activity
Identify your personal Hazards?– Social pressure / willpower (Just say “No”?)– Disruption of healthy routines– Too busy– Communication
7
Plan for Success
Plan Ahead of Time Construct a Detailed Strategy
– Dietary– Physical Activity– Psychological
Stay Focused Communicate with Others
8
Handling Setbacks
Reaffirm commitmentIdentify triggers & coping skills
Identify self-defeating behaviorsResolve associated problems
Seek support
9
Enjoy the Season …
NOFFS: Active Living Strategies For the Holiday Season
Diana Strock, MAT, ATCHuman Performance Program Manager & Advisor, NMCPHC & CPPD
11
Presentation Objectives
1. Discuss strategies to increase active living daily practices throughout the holiday season.
• Identify how to combat holiday sedentary obstacles.• Identify how to increase activity levels during busy holiday schedules.
2. Provide a successful holiday exercise model – • Share FY12 Navy/Air Force couple testimonial.
3. Introduce the Navy Operational Fitness & Fueling System (NOFFS).
• Identify how to utilize the NOFFS to maintain weight during the holiday season.
12
Common Obstacles/Excuses:Active Living During the Holidays
• Schedule: ---- “I’m way to busy to exercise.”
• Travel Obstacles: equipment, space, location• “I’m traveling, so I can’t exercise the way I normally do.”
• Weather: “It’s too cold outside.”
• Procrastination / Mental Validation: • “I’ll wait to exercise until after the holidays. I’ll make a New Years Resolution to exercise then.”• “Now is not the time to start a new exercise program.”• “Holiday is about family…. not about me & exercise.”
13
Overcoming Obstacles
• Schedule
• Travel Obstacles • equipment • space• location
• Weather
• Procrastination / mental validation
14
Navy Male Team Member
Air Force Female Team Member
LOSING body fat during theholidays? Is this possible?
A successful model:
15
NOFFS = Holiday Activity
16
• Background• Location of Instructors/POC• Virtual Trainer for NOFFS…. Step by step workout• Hard copy files – downloadable• Methodology• Movement Library• Equipment• Coaching Tools• NOFFS Survey/Eval.• Marketing Tools
www.navyfitness.org/noffs
17
NOFFS Exercise ProgramKey Components
1. Pillar Preparation
2. Movement Preparation
3. Strength• Fit Kits• Dumbbells
4. Cardiovascular
5. Recovery
See COACHING TOOLS section on NOFFS Website
18
Simple Steps to Get Started
19
Mid-Atlantic (Norfolk)- NSA Norfolk - NSY Norfolk- NAVSTA Norfolk- NAS Oceana- NAVWPNSTA Yorktown - NAB Little Creek- NAS/JRB Willow Grove- NAS Brunswick- NAVWPNSTA Earle- SUBASE New London- NSY Portsmouth- NAVSTA Newport- NSGA Sugar Grove
Southeast- NAS Jacksonville- NAVSTA Mayport- SUBASE Kings Bay- NAF Key West- CBC Gulfport- NAVSTA Guantanamo Bay- NCSC Panama City- NAS Pensacola- CID Corry Station- NAS Corpus Christi
Northwest (Bangor)- NAVSTA Everett- NAS Whidbey Island- NAVSTA Bremerton
Southwest (San Diego)- NAVBASE Pt. Loma- NAVSTA San Diego- NAVBASE Ventura Country- NAF El Centro- NAS Lemoore- NAS Fallon- NAVWPNSTA Seal Beach- NAVBASE Coronado- NAWS China Lake- NPGS Monterey
Hawaii (Pearl Harbor)- NAVSTA Pearl Harbor- PMRF Barking Sands
Naval District Washington- WNY/Anacostia- NSWC Indian Head- NAS Patuxent River- NSWC Dahlgren
GuamNaval Forces Marianas SA
Japan - CFA Yokosuka - CFA Sasebo- NAF Atsugi
Europe (Naples)- NSA Naples- NAS Sigonella- NAVSTA Rota
Midwest (Great Lakes)- NAVSTA Great Lakes- NSA Mid South
NOFFS Delivery - Installations
20
NOFFS Virtual Trainer
21
NOFFS iPhoneApplication
iPhone Application is HERE!
Over 13,000 downloads!
i-Pad Application is Coming Soon!
22Romanian Deadlift (RDL) - Dumbbells
23
NOFFS = Operational AND Holiday Movement Patterns!
24
Frame personal exercise photo Mini-bands (inexpensive)
Tricycle/bicycle Exercise/yoga mat Work out gloves or shoes Sweatshirt / sweat-suit Activity event/trip or just a walk
Pedometer Journal for activity/goal setting Season pass – wildlife refuge
A time for gift exchange:Encourage Active Living
25
Diana Strock, MAT, ATCSenior Advisor, Human Performance & Public Health, CPPD
Program Manager, Active Living & Injury Prevention, [email protected]
YOU EAT. WE’LL FUEL.
Healthy Eating During the Holidays
Sally J. Vickers, MS, CHES
General Guidelines:
– Balance Calories in with Calories Out– Portion Control– Limit Empty Calories from Alcohol– Candies, Cookies, Desserts, Oh My!
• Limit Desserts• Halloween Candy
27
Attending Holiday Gatherings
Plan AheadFocus on the Social Aspects, not the FoodStrategies to Handle a Pot-LuckServe Yourself!Say “No thank you”Savor Every Bite
28
If the Event Includes a Buffet…
Decide in AdvanceFill Most of Your Plate with the Healthy StuffDon’t Take the Dessert on Your First Trip
29
When Hosting a Holiday Gathering
Lighten it upDon’t Tempt Yourself If Guests Offer, Make Healthy Suggestions
of What to Bring If Guests Bring Food Gifts…Make Healthy Beverages AvailableLoose the Leftovers
30
Additional Resources NMCPHC Healthy Living/Nutrition Website at:
http://www.nmcphc.med.navy.mil/Healthy_Living/Nutrition/additional_resources.aspx
ChooseMyPlate at: http://www.choosemyplate.gov/
USDA Nutrition Website: http://www.nutrition.gov/
31
32
??
Q&A
??
Contact Information
Health Promotion and Wellness Department
Website:www.nmcphc.med.navy.mil/healthy_living/
33
EvaluationPlease use the link below to connect to a survey where you can provide us feedback on this webinar. We appreciate your feedback along with any comments you can provide so that we may improve our webinar sessions.
http://www.surveymonkey.com/s/V3CZC6M
34