The Wellness Word

January 2017

Keeping New Years Resolutions

Lose weight. Quit Smoking. Eat Healthier. Get out of Debt. Be less stressed.

These are the most commonly broken New Year's Resolutions. But why? They aren't bad goals, but bad approaches. How much weight should you lose? How are you going to do it? When do you want to lose it by? Many people leave out the details and don't have someone to keep them accountable, so they slip. This year, try making smaller goals that follow the SMART goal technique. You will be more likely to make changes in your life and keep them.

What is a SMART goal?

S - specific

M - measurable

A - attainable

R - realistic

T - time bound

You goals need to be as specific as possible. You need to have a form of measurement for your goals. You can weigh yourself, cut time off your mile, record you nutrition info into MyPlate and count calories, etc. You need to be able to measure your progress and your goals need to be attainable. If you want to add a 3 mile walk with your family after dinner, it might be attainable, but not realistic. Your goals also need to be time bound so you can measure your progress and strive to meet your deadline.

Set SMART goals as a family and keep track of your progress in a journal. Each family member can keep their own, or you can write one together! Post it on the refrigerator or your mirror so you can see it every day. Make sure to keep each other accountable!

Lastly, try to set small goals with a deadline and work up to your bigger goal. For example, if you want to eat healthier, try to make one goal per month of the year. You can try to make half of your grains whole grains one month, and the next month cut out sugary drinks!

January's staff spotlight is Cathy Hastings!

"My road to weight loss has been a step by step process. First I asked for a Fitbit for Christmas last year which got me started counting steps, shooting for 10, 000 per day. It also helped me set goals for exercise and calories for each day. After Christmas break then last year, Mr.Hite announced the biggest loser contest, which provided me with the extra incentive and push to log in those calories. I tend to be very competitive. By February, my husband and I had joined Indiana Fitness and soon after I had signed up with one of their trainers to teach me more about making the most of the equipment and weights at the gym. I try to make it to the gym at least 5 times a week. Being a former gymnast and coach, it feels great to be back into a fitness routine. In all, I have lost 25 lbs,, reduced medications, and have more energy. It really is just a matter of losing the excuses and deciding what you really for your health and your future."

Thanks for sharing, Cathy!

Brain Breaks

Active Story Time

For many children, story time is often accompanied by sleepy eyes and yawning. This is even more prevalent when story time follows lunch. All of your blood is directed to your stomach to help digest food, and your brain tells you that it's nap time!

To help keep your students awake during story time, make it active! Have your students stand up while you read. Your students should listen for active words, and when they hear them, have them act them out. Your students will be actively listening to the story, and won't be falling asleep!

For example, if you were to read "Jill was so scared that she jumped in the air", students would jump when you read that action word.

Make Recess Successful

"1. Have the equipment ready. Assign someone to bring out the recess equipment prior to when the students enter the playground to maximize recess time.

2. Suggest a few games. Encourage students to choose a game or activity. Have a few ideas in mind – too many choices can be hard to organize and can overwhelm the students. Start with new games that were taught to the kids either in physical education classes or through assemblies or other activities. A key to success is that the playground supervisors and recess staff and volunteers know how the games work and can encourage and direct the students.

3. Have students lead the games. Encourage recess staff to lead games that require a game leader. Recess supervisors have to supervise the entire playground and keep kids safe and will not be able to lead games. Leading games is an ideal student leadership opportunity. Teach students to resolve problems on their own. For minor disagreements students can use Rock-Paper-Scissors. This simple tool helps students settle disputes quickly so that they can return to the game.

4. Be positive and engage with the students. Be positive and encouraging. Recess is a wonderful opportunity to build positive relationships with students - acknowledge all the things that they are doing right! By focusing on the positive and reinforcing desired behaviors, students will be more likely to continue to follow expectations. By encouraging students to be active you can help them to be healthy and develop good physical activity habits that will benefit them their whole life.

5. Add new games. Work with the Active Recess Team, especially the physical education teacher, to periodically introduce and teach new playground games throughout the year. Highlight the new games and get kids excited about participating.

6. Teach and re-teach the expectations. Post your school’s recess map and expectations in a visible area near the playground. You may also choose to list the rules to the more popular games. Be proactive; teach and re-teach the expectations so that students know how they should behave on the playground.

7. Maintain the equipment. Remember to collect all the recess equipment and bring it in at the end of recess and store it in a secure area. Report any equipment problems so that the equipment can be repaired or replaced promptly. "

This article can be found on the following link.

If you have indoor recess, make sure you have exercise opportunities for students if you are providing board games or other sedentary activites. GoNoodle, Jam School Program, Adventures of Fitness, and exercise videos on YouTube are a great resource!

For some new team games for students, check out these ideas at this link.

All Cancer Support Group

Monday, Jan. 9th, 3-5pm

619 West 1st Street

Bloomington, IN

Cost: free

Call 812.353.5669 for information

This group is open to all cancer survivors and caregivers. It is held at IU Health Bloomington Olcott Center library every Monday from 3-5pm.

Moving Forward: A comprehensive approach to weight management

Tuesday, Jan. 10th, 5:30pm to Tuesday, March 7th, 7pm

601 West 2nd Street

Bloomington, IN

This is held at IU Health Bloomington Hospital Rehabilitation and Sports Medicine Center on the ground floor of the hospital.

It is on Tuesdays and Thursdays from January 10 - March 7 from 5:30-7pm.

Cost: $99 for full class, $50 for customers wanting to choose either exercise or nutrition

There is a 10% discount for IU Health employees.

Registration is required by January 6th.

Run! Jump! Fly! Adventures in Action

Tuesday, Jan. 3rd, 9pm

308 West 4th Street

Bloomington, IN

Health is WonderLab’s middle name! "Run! Jump! Fly!" provides an action adventure theme that inspires young people and families to get physically active in a non-competitive environment. Children explore activities that build strength, coordination, balance and endurance, such as kung fu, surfing, snowboarding, fly-cycling, dance, yoga and horizontal climbing. Visitors can try activities they may have never before encountered and also revisit familiar activities in new ways. Cultural spotlights and real-life stories of young people and families who are passionate about a particular activity will motivate visitors to get into action!

This event runs from 1/3-1/15. Call ahead at 1 (315) 399-0441