Round Five Results Are In!
Wow, Wow, Wow!
- Participants on average have lost 4.6 pounds, exercised for 1,885 minutes (24 per day), and walked 471,901 steps (6,129 per day).
- Together, Cleveland Clinic employees have lost 10,285 pounds, exercised for 5,126,892 minutes and walked 1,626,644,007 steps.
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Dear Friends,
Can you believe it? YOU are now in the final week of Shape Up & Go!, EDITION 1ST WINTER (you guessed it...so many people have said they love it and asked for more, that we will have more soon!)
Even though YOU are about to cross the finish line, now is not the time to slow down. Finish strong and with great conviction so that YOU can feel proud of what YOU AND YOUR TEAM, AND YOUR FELLOW CLINIC EMPLOYEES, have accomplished together.
If you've been on the sidelines for the past few weeks, it is not too late to get back in the game and earn the sweet satisfaction of completing this twelve-week challenge. If some of your team members have begun to fizzle, help them with a final encouraging push to join YOU as YOUR TEAM rounds out this competition and then takes the victory lap (better than Mario Andretti, Jr.---don't think he's had a victory lap in a while).
Hopefully, plug in and listen to the CAVs winning as you walk--maybe even at the new fitness center treadmills and ellipticals at Fairview, Parker, and main campus--and soon at each hospital we can find a spot for them (a pre-announcement of how the Cleveland Clinic leadership has seen you stepping, and the activity at Walker and Fairview and Parker, and is exploring extending that to every site possible).
Next week we will share with you the staggering numbers that quantify what you have collectively achieved as a team, and as a total group of 533 teams--even I'm blown away! These statistics are only part of your great success story--but they provide tangible benchmarks and undeniable evidence for the true impact of your movement.
We wish you and your team the best of luck in the remainder of this competition.
See you at the finish line!
Yours In Health,
The Cleveland Clinic Employee Wellness Team
support@shapeupandgo.org
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CDC: Keeping It Off
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 If
you've recently lost excess weight, BRAVO! YOU will likely benefit
your health now and forever (you will keep the weight and waist off).
Now that you've lost weight and waist, do you know ways to maintain
your success? Let us suggest more sex (not even kidding-and make it
mutually monogamous)....
The following tips are some of the common characteristics among people who have successfully lost weight and waist forever:
Changed their diet to something they loved that included smaller portions.
In studies of people who have lost weight and kept it off for at least
a year, most continued to eat a diet on smaller plates compared to
their pre-weight loss diet. Yes, plate size matters -- Ballooning
portion sizes don't only happen in spots that ask you if you want fries
with that. Or in pant sizes. Your very own kitchen may have succumbed.
When your grandmother made the chicken gumbo from that Joy of Cooking
book in 1936, for instance, it served 14 people and contained 228
calories per serving. Now? The recent edition makes that for 10
servings of 576 calories each.
The upside of this? Your own
home is the easiest place to understand a normal portion size. Keep it
from looking puny (which makes your mind want more even if your body is
perfectly satisfied) by filling up your plate with vegetables and
moving to 9 inch plates. An earlier study by Brian Wansink, PhD, author
of Mindless Eating: Why We Eat More Than We Think, found that people
help themselves to 50 percent more food when they use large utensils
and plates than when they use petite ones. So pull out the luncheon
plates and the salad forks for dinner, eat 70 calories of healthy fat
(like 6 walnut halves or a teaspoon of olive oil) 25 minutes before
dinner, eat slowly--and most importantly--listen to your body when it
tells you it's full.
Keep your eating patterns consistent. Follow
a healthy eating pattern regardless of changes in your routine. Plan
ahead for weekends, vacations, and special occasions. By making a plan,
it is more likely you'll have foods on hand that keep you young-you
know, no saturated, 4-legged animal or palm or coconut oil, no trans
fat, no grain but 100% whole grain, no added sugars or syrups in the
first five ingredients-the GO! (have you tried it?) Foods criteria.
We interrupt this message to bring you the Joke of the Week, from Diane Woods.
Two Ladies Talking in Heaven
1st woman: Hi! My name is Sherry.
2nd woman: Hi! I'm Sylvia. How'd you die?
1st woman: I froze to death.
2nd woman: How horrible!
1st
woman: It wasn't so bad. After I quit shaking from the cold, I began to
get warm and sleepy and finally died a peaceful death. What about you?
2nd
woman: I died of a massive heart attack. I suspected that my husband
was cheating, so I came home early to catch him in the act. But
instead, I found him all by himself in the den watching TV.
1st woman: So, what happened?
2nd
woman: I was so sure there was another woman there somewhere that I
started running all over the house, looking. I ran up into the attic
and searched, and down into the basement. Then I went through every
closet and checked under all the beds. I kept this up until I had
looked everywhere. Finally I became so exhausted that I just keeled
over with a heart attack and died.
1st woman: Too bad you didn't look in the upright freezer---we'd both still be alive.
Now, back to "Keeping It Off"...
Eat breakfast every day. Eating
breakfast is a common trait among people who have lost weight and kept
it off. Eating a breakfast without aging saturated fat, sugars and
non-whole grains (make it a point to try GO! Foods in the cafeteria)
may help you avoid getting "over-hungry" and then overeating later in
the day.
Be Active
Get
daily physical activity: 10,000 steps are wonderful, and now you are
ready to go for resistance! The weight room at the W.O. Walker Fitness
Center at main campus is a great place to start, and every employee
gets 2 free training lessons. People who have lost weight and kept it
off typically engage in 60-90 minutes of moderate intensity physical
activity most days of the week while not exceeding calorie needs. This
doesn't necessarily mean 60-90 minutes at one time. It might mean 20-30
minutes of physical activity three times a day-for example, a brisk
walk in the morning, at lunch time, and in the evening.
Gather the posse
Get
support from family, friends, and others. People who have successfully
lost weight and kept it off often rely on support from others to help
them stay on course and get over any "bumps." Sometimes having a friend
or partner who is also losing weight or maintaining a weight loss can
help you stay motivated. |
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Weekly Employee Wellness Update
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It's Spring and Earth Day Is Around the Corner!
Join us for Energy Month activities and our big celebration on Earth Day, plus lots more. There's a way for everyone to get involved: http://intranet.ccf.org/ohe/green-energy.htm
Need Answers to Your Nutrition Questions?
A Registered Dietitian is now available for your convenience at the W.O. Walker Health and Wellness Department every Friday from 11:00 a.m. until 2:00 p.m. Call Nutrition Therapy Services at 444-3046 to schedule an appointment.
Learn More: http://www.cchs.net/wellness/nutrition.asp
 We invite you to share your success stories from Shape Up & Go! Read what your co-workers are saying:
"I think this program is helpful and gets me motivated because I am on a team. There is that component of accountability when a person belongs to a team or exercises with someone else. I have started to do some exercise tapes, too, as a result of this program. The team idea is the key for me. I have done some other wellness activities and completed the questionnaires but the team concept has been the motivator."
- Linda Clarke, Team Ms. Fits, Cardiovascular Research
"I like that you can set your own goals and work towards them at your own pace. In previous programs, like Commit 10, you had to accomplish a goal set by the program. Also, because our team captain and I are EHP members, we can work out for free 4 days a week at the Walker Fitness Center, and it's great. I feel much healthier since starting Shape Up & Go! I've lost 8 pounds and feel wonderful. Shape Up & Go has helped me make lifestyle changes that will lead to a healthier me!"
- John Pounardjian, Recruiting & Development Coordinator, Lerner Research Institute
"I think this program is helpful and gets me motivated because I am on a team. There's accountability when a person belongs to a team or exercises with someone else. I have participated in other wellness activities, but this time the team concept has been the motivator."
- Linda Clarke, Research Nurse Coordinator, Heart and Vascular Institute
"I love the team concept in Shape Up & Go! - and even though I know we aren't on our way to being top 10 finishers, I like knowing I have to do my share of the work for whatever results we get! Great idea-offer it every year!"
- Beth Dixon, Orthopaedic & Rheumatologic Institute (ORI)
Send your success stories and photos to support@shapeupandgo.org or call 1-877-881-0085 if you have any questions.
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