January 2011 Issue
This time, I want it to WORK!
Making Your New Year’s Fitness Resolutions Stick
Doing the same thing over and over, but expecting different results—insanity, or an eerily accurate description of your workout? It's hardly your fault: If you're not a competitive athlete or a budding marathoner, fitness goals can go from immeasurable ("I'd just like to feel good") to unreasonable ("I want a six-pack!"). And if there's nothing real to strive for, there's no reason to change or measure your workouts ... and they can get boring. Problem solved: the Valley of the Sun YMCA is providing you and your family with various tips, new programs and offers to help you develop realistic fitness goals and reach them quickly. The best part is that as you get closer to reaching your new fitness goals, you'll meet all those old, intangible goals—you'll feel better, have more energy, look great, and maybe even uncover a six-pack.
On average only about 20% of us keep our New Year's resolutions. Unfortunately, some of the biggest failures are found in fitness resolutions. But don't let the statistics get you down. By following these tips, you'll be better equipped to fall into the successful 20% category.
Tips for Sticking to a New Year’s Resolution Goal:
Choose an obtainable goal
Avoid choosing a resolution that you have been unsuccessful with year after year.
Create a simple game plan
Break it down into steps to make it less intimidating
Make contingency plans
Give it time
Reward yourself with each milestone
Ask friends and family members to help you so you have someone to be accountable to
Don’t go at it alone
Limit your number of promises
Test your flexibility
Keep a journal
If At First You Don't Succeed: How To Quit Smoking For Good
You've tried to quit smoking, but failed. Understanding your addiction may help you put the lights out on your cigarette habit, for good.
You don't need to see the statistics to know smoking cigarettes is bad for your health. But, you've tried to quit several times without success. Here's a statistic that may surprise you: Almost 46 million people have quit smoking... for good. And you can be one of them.
If at first you don't succeed...
If you've tried to quit before without success, trying again can be daunting. You don't want to set yourself up for disappointment. Most people need a few "practice rounds" before they quit smoking for good, though. In fact, average smokers try to quit nine to eleven times before they are successful.
You know that when you stop smoking your health will improve. Here are some other reasons to quit. You'll:
- Be better prepared for success this time. Take the last quit attempt as a learning experience. What worked last time and what didn't? Learn from your mistakes. Maybe you tried quitting when you were very busy at work. Choose a less stressful time to quit this go-round.
- Save money. Quitting also helps your wallet. If you smoke one pack of cigarettes a day, you spend about $150 a month on them. That's $1,800 each year. Make a list of other ways you can spend the money.
- Make the people around you healthier. Secondhand smoke can harm your loved ones. It can cause breathing problems in kids, and lead to cancer and heart disease in adults.
Why quitting is so hard
- Addiction to smoking is two-fold. Not only are you addicted to the nicotine in cigarettes, but you're also addicted to the behavior of smoking.
Nicotine is a drug found in all tobacco products. It may make you feel calm, but alert and focused. Over time, your body gets used to the amount of nicotine you take in, and you need more to achieve that "good" feeling. This is why you probably started off smoking a few cigarettes each day, and now you're smoking a pack each day or more.
- The good news is that you can beat your addiction to nicotine. Nicotine replacement therapy products - like the patch or gum - gradually wean your body off nicotine. This will minimize the side effects of nicotine withdrawal. In time, you will not need the drug anymore, and you'll feel normal without it. Ask your doctor if nicotine replacement products are an option for you.
- Behavior change. Creating a new habit is one of the hardest things to do. Smoking is a big part of your life, and changing that behavior will not be easy. Many things "trigger" you to reach for a cigarette each day. You may light up when you feel a certain way - happy, sad or stressed - or when you're in a particular situation, such as watching TV or being out with friends.
- But, new habits can be formed. Experts say it takes about six months for a new behavior to become a habit. Getting through those first months is the most challenging part. It's common to have setbacks and want to give up. With some careful planning and the right mindset, you can overcome these triggers and be on your way to a smoke-free life.
You can quit smoking. People who use both nicotine replacement therapy and behavior change techniques double their chances of quitting for good. There are also prescription medicines that help some people quit smoking. Talk to your doctor about a program that fits your needs. Everyone is different. Together you can make a plan that is right for you.
Click HERE to learn about UnitedHealthcare’s Online Smoking Cessation Coaching Program FREE to UnitedHealthcare Members.
Winner’s Circle Wellness Seminars
The MPS-WIN! Program is proud to announce the 2011 Winner’s Circle Wellness Seminars. Each month FREE Seminars are offered to district employees in the areas of Exercise, Nutrition, Health Care, and Stress Management. Space is limited and you must register in advance. Registration for each seminar is open approximately one month in advance. Visit www.mpsaz.org/wellness to register.
What’s New at the Y!
Attention MPS Lose & Win Challengers, novice exercisers, and those who want to get off their plateau and closer to their fitness goals. This new program will help you:
- Increase your strength and endurance
- Increase lean muscles and tone the entire body
- Burn MORE calories in less amount of time
- … and have fun doing so!
A NEW FREE Program offered to ALL YMCA Members in January! $150 value
JumpStart Circuit Program
- 8 week class, meets twice a week for 45 minutes
- Led by Healthy Lifestyle Coach or Certified Personal Trainer
- Goals setting and customized programming
- Total Body Workout
- Social Environment
Reminder: Mesa Public School Employees can enjoy a full facility
YMCA Membership for only $18 per month and $36 per month for the entire family!
Joining Fee will apply.
Visit your local YMCA and Jump Start your New Year’s Resolutions TODAY!
Mesa Family YMCA at 207 Mesa Dr., Mesa, AZ
Ross Farnsworth /East Valley Family YMCA at 1807 S. Sunview Dr., Mesa, AZ (off Baseline between Higley and Power Rd)
Heart Walk Teams Now Forming
The MPS-WIN! Program is looking for Team Captains to organize walking teams at each school and department. Don’t miss this great event. If you are interested in being a Team Captain, attend the team captain meeting on January 20thor contact the wellness coordinator at 602-954.3366 or email@example.com today.
Team Captain Meeting: Thursday, January 20, 2011
Location: Administrative Services Center, 63 E. Main St., Mesa, 3rd Floor, Room 303
START! Phoenix Heart Walk
Saturday, February 26, 2011
Tempe Beach Park
For more information about the Heart Walk visit http://phoenixheartwalk.kintera.orgs
Members can view and download their specific preventive guideline recommendations at www.uhcpreventivecare.com. Use these guidelines to work with your doctor to make informed medical decisions for your lifestyle and daily habits. The new Preventive Care Guidelines can be viewed, downloaded and e-mailed from the new website. The website also provides useful health tips, tools and resources to support overall health. In addition, UnitedHealthcare has created several new communication tools to help promote the website and support the preventive care guidelines message.
2010-2011 MPS-WIN! Fall Calendar of Events
1/5/2010: Lose & Win Challenge Registration Deadline
1/7/2010: Lose & Win Challenge Pre-Weigh In Deadline
1/10-3/4/2010: 8 Week Lose & Win Challenge
1/12/2010: Winner’s Circle Seminar: Work Smarter, Not Harder
1/13/2010: Winner’s Circle Seminar: Stress Management
1/18/2010: Winner’s Circle Seminar: Navigating Your Health
1/20/2010: Heart Walk Team Captain Meeting
1/25/2010: Winner’s Circle Seminar: All About Artificial Sweetners
2/1/2010: Winner’s Circle Seminar: Superfoods
2/1/2010: Wellness Champion of the Year Nominations Begin
2/26/2010: Phoenix Start! Heart Walk
4/16-4/17/2011: Relay for Life: Dobson High School.
The Wellness Newsletter is published for employees of Mesa Public Schools. The Wellness Newsletter is produced by the Employee Benefits Department. Questions and comments are welcome. Please write to Director of Employee Benefits Judy Cato, Mesa Public Schools, 63 East Main Street #101, Mesa, AZ 85201-7422.