MUS Wellness Challenge of the Month 2014

Montana Moves and Montana Meals To encourage purposeful, fun movement and activity in the Last Best Place. Montana Moves will provide fitness and exercise education and challenges to motivate and encourage MUS employees and their families to get out, be active, have fun, and learn healthy habits along the way. To encourage healthier eating and optimal nutrition for daily living and Montana adventures. Montana Meals will provide the opportunity to find new recipes, get nutrition and cooking tips, and participate in nutrition challenges designed to make healthier food choices a life-long habit.

www.montanamovesandmeals.com

Montana Moves and Montana Meals

www.montanamovesandmeals.com

Challenge of the Month! Objectives

Teach and encourage new healthy habits

Foster sense of community among participants

Offer educational support for challenges

Have fun!

Incentives for participants.

January Montana Moves

It all starts with a goal! A Goal properly set is halfway reached. –Abe Lincoln

SMART GOALS

Specific I will eat fruit with each meal

Measurable I will reduce my cholesterol to under 200

Attainable I will register for a 5k this spring

Realistic I will exercise 30 minutes a day 3x per week

Time-Based I will achieve my optimal weight of 140 by losing 1-pound per week for the next 12-weeks.

January Montana Moves

Other goal-setting tips Answer “How”

“How will I achieve this goal?”

Make it easy

Change your environment (March Challenge)

Prize: YurBuds Headphones

wellness@montana.edu RE: January Moves

January Montana Meals

Try New Things

Try four new recipes during January

Download Recipe Log from www.wellness.mus.edu or blog

Prize: Year subscription to Eating Well magazine

January Montana Meals

New Year is the perfect time to try new things! “Cooking is probably the most important thing you can do to

improve your diet. What matters most is not any particular nutrient, or even any particular food: it’s the act of cooking itself. People who cook eat a healthier diet without giving it a thought.” – Michael Pollan

Not limited to entrees

Salads, side dishes, appetizers, healthy desserts or baked goods

February Montana Meals

Eat Smart for your Heart! February is American Heart Month Heart Healthy diet: lots of colorful fruits & veggies, high fiber,

low salt, limited saturated & trans fats Eat at least one Heart Healthy Food every day!

Oatmeal Citrus fruit Salmon or Tuna Beans (black, pinto, kidney, etc) Berries (strawberries, blueberries, raspberries, etc) Tomatoes Bananas Green tea Apples Walnuts

February

Montana Meals

Eat Smart for your Heart!

Benefits of Hearth Healthy Foods

Lower LDL cholesterol

Healthy blood pressure

Improved vascular health

Weight maintenance

Longevity

Prize: Misto Oil Mister & Herb Saver

February Montana Moves

Make Tracks! (Photos)

Prize: Chinook Technical Outdoor Trekking Poles

@montanamoves

March Montana Moves & Montana Meals

Be a Behavioral Architect!

Engineer your Environment for success

New behaviors are formed when:

We are intentional (use your SMART goals)

We keep things simple (don’t get too elaborate)

We make it easy (arrange your environment to foster success)

March Montana Moves & Montana Meals

Be a Behavioral Architect!

Montana Moves Examples Schedule and treat your workouts like any other appointment

Lay out your clothes and shoes the night before

Make exercise equipment accessible

Rearrange Stuff (especially office)

Tie a trigger to an existing behavior

When I get out of my office chair, I will do one stretch

Montana Meals Examples

March Montana Moves & Montana Meals

Prizes:

Montana Meals: Snapware Glasslock Food Storage Containers

Montana Moves: Yoga Mat and Bag

April Montana Meals

Meal Planning

Plan dinners for one week.

Bonus: Breakfast and lunch as well

This is a Meal Plan not a Food Log

Send it in before you execute.

Prize: Slow Cooker

April Montana Moves

P.B.! Set a Personal Best

Performance

Fastest 5K

Heaviest Lift or most reps at a certain weight

Duration

Longest walk, hike, run, bike, swim, etc.

Consistency

Start a streak or span behavior

Highest elevation or climb

Something you’ve never done before

April Montana Moves

P.B.! Set a Personal Best Prize: a hammock!

May Montana Moves

May is National Bike Month!

Bike Bingo

Prizes:

Polar Water Bottle

Bike Gloves

May Montana Moves

May is National Bike Month!

National Bike Challenge!

May 1 – September 30.

2013 State Champs

37 Riders

17,000 miles logged!

Challenge supported by Endomondo

East vs. West!

east

billings

bozeman

Glendive

Great Falls

Havre

Miles City

west

Butte

Dillon

Helena

Kalispell

Missoula

May Montana Meals

Eat more Plants (Cristin’s 2nd Tenet)

Veggilicious or Fruitopia

3 Servings of Fruits and/or Veggies per day

Prize: Salad Spinner

June Montana Meals

My Plate! Picture Challenge

@montanameals

June Montana Moves

Down and Dirty Challenge (Photos)

July Montana Moves

Trailblazer Challenge (Photo and/or story)

Hike or Bike a new trail!

Prize: Montana Hiking Guidebook (Regional)

I’m in love with Montana. For other states I have admiration, respect, recognition, even some affection. But with Montana it is love. And it’s difficult to analyze love when you’re in it. –John Steinbeck

July Montana Meals

Drink and Be Merry!

> 48 oz water/day (6 glasses)

Prize: Aqua Zinger infusing water bottle

August Montana Meals

Share a Healthy Recipe!

What’s your “Go-To” recipe on busy weeknights?

Quick, simple

Or just delicious!

Doesn’t need to be original; but include where it’s from

Prize: Cookbook – How to Cook Everything by Mark Bittman

August Montana Moves

New activity

One time, or ongoing

Tell us your story!

“We keep moving forward, opening new doors, and doing

new things, because we’re curious and curiosity keeps leading us down new paths.” –Walt Disney

Prize:

September Montana Moves

Back-to-School Bingo

September Montana Meals

Pack a Healthy Lunch

Fruit

Vegetables

Lean protein

Water (or other low sugar beverage)

Whole grain or unrefined starch

Take a picture or fill out the Healthy Lunch Checklist

October Montana Meals

Enjoy your Food! (Cristin’s 6th Tenet)

Checklist of strategies including:

Turn off the TV during meals

Share a meal with family or friends

Give yourself permission to eat all foods

Prize: Intuitive Eating, by Evelyn Tribole and Elyse Resch, and a kitchen timer

October Montana Moves

Wildcard!

November Montana Meals & Montana Moves

2014 Wellness Success Stories!

Prizes: Journals

December Montana Meals

On the Right Track

Keep a Food Log for 1 to 3 days.

Online, smartphone app, or written

December Montana Moves

2014 Photo of the Year!

Quarterly and Grand Prizes!

Challenge Yourself in 2014! January COTM Deadline: February 3rd

Next Webinar: Wellness Overview, Wednesday, February 25th

Spring Webinars March 27th Manage Your Life Series: Stress Management

May 1st Sitting is the New Smoking 2—Office Stretches and Behavioral Architecture

Make this Grassroots! Help us get people involved!

www.montanamovesandmeals.com

www.wellness.mus.edu

wellness@montana.edu

406-994-2391 (fax)