Category Archives: Worksite Wellness

Healthy at Work: Easy Desk Exercises

Yoga in the workplace can help reduce joint pain and stiffness, can improve productivity, reduce workplace stress and increase your blood supply to give your mind and body more energy. Give the below stretches a try throughout your work day.

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Tips for Proper Position

For seated poses, start by sitting squarely in your chair with your feet flat on the floor so you feel the connection to the ground. If possible, take your shoes off and stretch your toes. 
In all standing poses, start with your feet firmly planted to the ground and lift up through the center of your body to the crown of your head.

Always keep your chest open, draw your shoulders back, and move your shoulder blades downward, away from your neck. This is where good posture begins.

Hold each pose for 3-5 breaths, but never longer than you feel comfortable. When you release from each pose, you should feel that you’ve created some opening in your body, rather than pain or stress.

 

How to improve posture at work

We spend more than half of our waking hours at work. When thinking about ways to improve your health, the workplace is a great place to start.

Halfway through your workday do you find your neck or back sore? A large part of our day is spent at a desk and computer. Focusing on proper desk posture can help alleviate back pain and help improve your standing posture as well.

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HEALTH TIP: Set an alarm to go off every hour as a reminder to stand up, walk around or stretch.

What are some ways you stay healthy in the workplace?

Craig Daily Press Reports Simple, Healthy Choices from Weigh and Win that Can Make for Healthier Holidays

This holiday season, try getting the whole family involved in healthy activities such as going for walks and runs, participating in fun, family-friendly events like Saturday's Turkey Trot 5k and one-mile Fun Run in Hayden, and choosing healthy treats over the usual holiday indulgences.

Simple, healthy choices can make for healthier holidays

— Endless holiday parties, decadent foods and busy schedules can make the holidays into a health fiasco, but with a little bit of intention and a few good strategies, you can enjoy the season without throwing your health out the window.

Diet and exercise are both important to feeling your best throughout all the merriment, however if staying trim is your main objective, it all starts with what you eat.

“Exercising daily is going to decrease your risk for heart issues and other issues… but it’s equally important to focus on what you’re putting into your body,” said Weigh and Win Health Promotion Manager Kaytee Long, “If you’re working out like a crazy person and eating poorly, you’re not going to achieve your goals.”

Weigh and Win, which has a kiosk located in the Northwest Colorado Visiting Nurse Association in Craig, is a free program supported by Kaiser Permanente that incentivizes weight loss and offers participants daily tips for maintaining a healthy lifestyle. The Weigh and Win Holiday Challenge kicked off before Thanksgiving and encourages people to maintain their weight within one pound through the holidays.

“On average, a person will gain one to two pounds during each holiday season. This excess weight is typically never lost which, over time, can add up to a significant weight gain,” according to a Weigh and Win press release.

When it comes to navigating holiday parties and workplace treats, Weigh and Win offers these tips to participants:

• Grab a small plate instead of a big one, even if you’re hungry.

“We found that those with small plates consumed 16 percent less than those with large plates,” Long said.

• Fill at least half your plate with fruits and vegetables before moving onto the more indulgent treats, like meats, cheeses, fried foods or desserts.

• Opt for sparkling water and lemon sometimes instead of rich, alcoholic drinks.

“I think a lot of people are not aware of the calories that are in holiday drinks,” Long said. “A lot of them are cream-based (or sugary) drinks and they can have upwards of 300 to 400 calories per glass, which can put a huge dent in your calorie intake.”

Local runner, teacher and Craig Middle School track and cross-country coach Sara Linsacum tries to stay the course through the holiday seasons by cooking up healthier versions of holiday dishes, setting limits on sweets and getting the family involved.

She and husband Travis Linsacum have made a family tradition of writing their own special workouts for the holidays, and inviting siblings, cousins and kids to join in.

“Include your family. Make it a tradition that you have workouts or a time everyone can go on walks,” Sara Linsacum said. “Growing up, the aunts and uncles would always go for a long walk and I would go out running. I think it’s about fitting it in, but also making it something you can do as a family.”

The annual Turkey Trot is one great way to get the family outside and exercising together over the Thanksgiving weekend. This year’s Turkey Trot 5K and one-mile Fun Run/Walk event, organized by Hayden School District, takes place at 10 a.m. Saturday at Dry Creek Park in Hayden.

Other tips for staying active include getting up from your desk at work at least once per hour to stand or walk around, or park further away when running errands.

“Incorporating small changes into your day and over a consistent amount of time does make a difference,” Long said.

For more information or to sign up, visit www.weighandwin.com.

Contact Lauren Blair at 970-875-1794 or [email protected] or follow her on Twitter @LaurenBNews.

View full article here.

Weigh and Win Announces Partnership with Denver Fire Department

DFD-WAWMEDIA CONTACT:

Kaytee Long | Health Promotion Manager|C: 303-619-8571 | [email protected]

FOR IMMEDIATE RELEASE:

Shawn Mallory Chief Melissa-sm

Left to right: Denver Fire Department Lieutenant Shawn Brooks, Weigh and Win Health Coach Mallory McCormick, Denver Fire Department Safety & Training Chief Scott Heiss and Denver Fire Department Public Information Officer Melissa Taylor

Denver Firefighters Participate in Community Wellness Program

DENVER, May 6, 2015 Community health and wellness program Weigh and Win has announced a partnership with the Denver Fire Department to promote healthy eating and active living to employees, employee families and the surrounding community members. A Denver Fire Department sponsored Weigh and Win kiosk will be housed at the Rocky Mountain Fire Academy (5440 Roslyn St., Building F) beginning Friday, May 8, 2015.

“The physical demand placed on firefighters each and every day requires optimum conditioning. Exercise, healthy eating and weight management are key factors in overall wellness,” said Denver Fire Department, Safety & Training Chief Scott Heiss. “We are committed to developing a total wellness program for the members of the Denver Fire Department.”

Weigh and Win, primarily funded by Kaiser Permanente, is offered for free to all Colorado residents 18 and older and provides tailored health coaching via text message and email. Participants receive fitness and nutrition plans, a weekly grocery list, unlimited access to health coaches over the phone or email, cash incentives for those with a body mass index (BMI) of 25 or greater and other prizes for participation.

Progress is tracked through quarterly weigh-ins at community kiosks, such as the newly installed location at the Rocky Mountain Fire Academy and 66 other community locations, found here. The kiosk measures weight, BMI and takes a full-length photograph – acting as a visual progress report of participant weight improvement.

“This partnership acts as an invaluable initiative to move the community wellness needle,” said Lia Schoepke, Weigh and Win Program Manager. “The program promises to be an engaging, accessible resource for the health and wellness of Denver firefighters – an integral part of the Denver community. Eventually, we would like to expand this partnership to all Colorado safety professionals.”

QUICK STATS:

  • 61,913+ people enrolled in Weigh and Win.
  • $300,000 in cash rewards given out.
  • 190,352 pounds lost.
  • 67 community kiosk locations statewide. Map of all partners and kiosk locations can be found here.
  • 8 percent weight loss for successful participants after one year in the program.
  • 47 percent of participants with two or more weigh-ins, after six months in the program, have achieved a 5 percent or more weight improvement.

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Group Shot Fire Truck-smWeigh and Win Health Coach Mallory McCormick with members of the Denver Fire Department

About Weigh and Win: As a free, first-of-its-kind community program, Weigh and Win utilizes verified weight loss data through patented photographed weigh-ins and provides Colorado adults with access to an effective weight management platform. The program engages participants with rewards tied to measured results and is aimed at decreasing obesity rates. Weigh and Win is based on incentaHEALTH’s scientifically designed and technology based health and wellness program and is primarily funded by Kaiser Permanente, complementingthe organization’s other efforts to increase healthy eating and physical activity throughout the state. As a leader in measurable wellness programs, incentaHEALTH’s system is designed to help organizations and communities reduce their health care costs. The program utilizes gamification by offering incentives to individuals for improving their health. Colorado residents 18 and over can sign up for free and will receive daily coaching on healthy eating and active living by email or text message. The coaching includes tips for weight loss, weekly grocery shopping lists, daily meal plans (supplied by registered dieticians) and daily exercise routines (provided by certified personal trainers). Progress is tracked through quarterly weigh-ins at one of 66 community kiosk locations throughout the state. Success is rewarded with quarterly cash rewards for weight loss and maintenance, as well as monthly prize drawings for participating. Those who begin the program at an unhealthy weight (BMI ≥ 25) qualify for cash rewards.  Sign up for free at http://weighandwin.com/. Follow Weigh and Win on Facebook, Pinterest and Twitter.

STUDY SOURCE

About the Denver Fire Department: Founded in 1866, the Denver Fire Department is dedicated to providing quality, timely and professional emergency services to those who live in, work in, and visit the City and County of Denver and the communities we serve; respecting each other through trust, pride, diversity, integrity, and training; and working together to achieve the highest levels of preparedness, prevention, and community involvement with dedication to purpose. The Denver Fire Department is on Facebook (DenverFireDepartmentCO) and Twitter (@Denver_Fire).

http://www.denvergov.org/Default.aspx?alias=www.denvergov.org/FireDepartment

 

 

Kaiser Permanente and incentaHEALTH Present: “Employee Wellness on a Budget” at The 11th Annual Executive Forum on Rewarding Healthy Behaviors February 4, 2015 at the Bellagio® Las Vegas

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Explore a Measureable and Affordable Model for Community and Corporate Wellness

DENVER, Dec. 18, 2014– In 2011, cloud-based digital wellness company incentaHEALTH teamed up with Kaiser Permanente to launch Weigh and Win, the first program of its kind to translate an evidence-based worksite wellness program into a community platform for the general public. Weigh and Win has paved the way for measurable and affordable community and corporate wellness. Kaiser Permanente’s Senior Manager of Primary Prevention Services, Amy Bayer, and incentaHEALTH’s Weigh and Win Program Manager, Lia Schoepke, will present “Employee Wellness on a Budget” at The 11th Annual Executive Forum on Rewarding Healthy Behaviors Wednesday, Feb. 4, 2015 at the Bellagio® Las Vegas.

Bayer and Schoepke will discuss enrollment, engagement and results of the data-based wellness programs, including the dramatic health improvement of community members and employer groups and how it affects return on investment. According to an independent study completed by a researcher at Colorado State University, for every $1 invested into the community program, $3.42 is saved in reduced community health care costs.

“We want to provide affordable, effective options for employers and community partners while providing measureable results that can directly relate back to ROI,” said Schoepke.

Additional topics will include: incentaHEALTH’s unique behavioral change model; how social media, team challenges and data can dynamically affect engagement; implementation of a Spanish-speaking platform; the use of automated kiosks to ensure measurable wellness; and the effect personalized health coaching through SMS text messages and email has on weight loss.

incentaHEALTH’s model focuses on rewarding performance rather than participation. Developed through the company’s incentivized corporate wellness model, Weigh and Win is a free community program available to all Colorado residents (18 years and older) that teaches healthy habits and pays cash rewards for weight improvement and maintenance. Participants who join the program at an unhealthy weight (BMI ≥ 25) qualify for cash rewards. Additional prizes are awarded for adopting healthy behaviors. Kaiser Permanente is the founding funder of Weigh and Win as part of its commitment to provide high-quality, affordable health care services and to improve the health of their members and the communities they serve.

“When you’re at a healthy weight, you feel better, are more productive and more likely to make healthy choices. We are proud to provide the Weigh and Win program as a way to encourage people to lose weight and lead healthier lifestyles,” said Bayer.

The average weight improvement for successful Weigh and Win participants after one year in the program is 17.7 pounds or an 8 percent weight loss. Similar initiatives have been achieved in workplace settings as the average employee loses 6 percent of their body weight. Recent research suggests that a 3-5 percent weight loss of a person’s body weight produces meaningful health benefits, such as reducing risk of Type 2 Diabetes and the need for cholesterol and heart medications. Over 9,245 participants in the Weigh and Win program have lost at least 3 percent of their body weight.

To date, more than 54,000 Coloradans have signed up for Weigh and Win as a commitment to health improvement, earning a total of $300,000 in cash rewards.

“Our goal is to reward 100 million people for engaging in a H.E.A.L. (Healthy Eating, Active Living) lifestyle. Our success in Colorado is one piece of the puzzle,” said Schoepke.

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About incentaHEALTH: incentaHEALTH is a cloud-based health care technology company with headquarters in Denver, Colorado. As a leader in measurable wellness programs, incentaHEALTH’s system is designed to help organizations and communities reduce their health care costs by offering incentives to individuals for improving their health. incentaHEALTH helps people manage their weight through the use of interactive email and text message coaching, weigh-ins on private kiosks in corporate and community locations, and cash rewards for sustained weight loss success. The patented HEALTHspot® kiosk takes full-length digital photos and keeps an electronic record of each participant’s weight, blood pressure and body mass index (BMI). Participants also have access to health coaches who provide live support whenever it’s needed. Organizations throughout the U.S., the U.K., Puerto Rico and Singapore have implemented this health care solution for their employees and have reported significant success. For more information, visit www.incentahealth.com, or follow the company on Facebook or Twitter.

About Kaiser Permanente Colorado: Kaiser Permanente Colorado is the state’s largest nonprofit health plan, proudly working to improve the lives and health of Colorado residents for 45 years. Kaiser Permanente Colorado provides comprehensive health care services to more than 624,000 members through 28 medical offices and a network of affiliated hospitals and physicians. The health plan was named “Highest in Member Satisfaction” among Commercial Health Plans by J.D. Power and Associates for the seventh straight year. Kaiser Permanente was recognized by the National Committee for Quality Assurance (NCQA) as the top- ranked commercial health plan in Colorado and the sixth ranked Medicare plan in the nation for 2014-15. Kaiser Permanente was also recently recognized as a 2012 Hypertension Champion by Million Hearts™. In 2013, Kaiser Permanente proudly directed more than $96 million to community benefit programs to improve the health of all Coloradans. For more Kaiser Permanente news, visit kp.org/share or follow us on Twitter @kpcolorado or facebook.com/kpcolorado.

About Weigh and Win: As a free, first-of-its-kind community program, Weigh and Win utilizes verified weight loss data through patented photographed weigh-ins and provides Colorado adults with access to an effective weight management platform. The program engages participants with rewards tied to measured results and is aimed at decreasing obesity rates. Weigh and Win is primarily funded by Kaiser Permanente to complementthe organization’s other efforts to increase healthy eating and physical activity throughout the state.  Colorado residents 18 and over can sign up for free at www.WeighandWin.com and will receive daily coaching on healthy eating and active living by email or text message. The coaching includes tips for weight loss, daily exercise and meal plans, weekly grocery shopping lists and more. Progress is tracked through quarterly weigh-ins at one of 56 community kiosk locations throughout the state. Success is rewarded with quarterly cash rewards for weight loss and maintenance, as well as monthly prize drawings for participating. Those who begin the program at an unhealthy weight (BMI ≥ 25) qualify for cash rewards.  For more information visit www.weighandwin.com. Follow Weigh and Win on Facebook, Pinterest and Twitter.

 

How Weigh and Win Helps Create Healthier Communities

Weigh and Win focuses on helping people develop healthier habits. More importantly, we want to help create healthier communities. Getting an entire community involved and working toward the same goal of creating a healthier place to live and work is the ultimate goal. Brush, Colorado is a perfect example of a community that used Weigh and Win to help create a healthier community. Seven months into the program, the community has already lost more than 850 pounds.

Their success can also be illustrated in their accolades. As a community, Brush was named as a top 10 All-America City, the smallest community in the U.S. to receive this designation this year. As a part of their bid for the award they showcased the Weigh and Win program.

“The crux of the competition is a 10-minute presentation showcasing programs described in a community’s application. With the focus this year on healthy living, Brush’s presentation highlighted its “can do” approach to the hospital expansion, the Colorado Mission of Mercy program, the Weigh and Win program and youth programs,” said Lisa Jager, Brush News-Tribune staff writer.

 

Why Was Brush Successful?

Here are just a few of the ways Brush worked together to implement healthy change in their community using Weigh and Win.

Collaborative Atmosphere

Before Weigh and Win even came to town; the community was collaborating on multiple levels.

“My conversations as a City Council person with Andrea the City Clerk, led to her conversations with Linda, the CEO of East Morgan County Hospital. It took all of us to make this happen,” shared Vicki Quinlin, Brush City Council member.

Worked with Local Businesses

On average, most people spent about a third of your life at work. It’s important for businesses to create a culture of health in the workplace. Weigh and Win received support from many local businesses, focusing on worksite wellness and creating healthier workplaces. Local businesses and organizations utilized the Employee Group Portal, which allows small companies to use the program as a worksite wellness platform, giving them access to communications materials and aggregate data reporting on employees’ health progress.

Celebrating Success

The local newspaper, The Brush News-Tribune, was involved from the beginning and instrumental in spreading the word about the free health program to the community. More importantly, the newspaper reported on the health progress of the community and celebrated the community’s success along the way.

Interested in bringing Weigh and Win into your community? Give us a call at 303-694-8012.

 

 Written By: Jillian Tongate, Weigh and Win Marketing Manager

Tips for Staying Active While at Work

What’s your reason for not sticking with your New Year’s resolution to become more active this year? For a majority their reason is they are “too busy” and demanding work schedules are the number one culprit. With technology advancements, many jobs have moved from being physically demanding to sedentary. Just because most of us work in an office or a cubical doesn’t mean we can’t continue to keep our bodies fit. Try some of these ideas for staying active while at work and finally get yourself moving toward a true state of health!

Go for a walk break – Set a designated time and get  your co-workers together each day to take a quick 15-20 minute walk around the office building or campus.  

Walking Break                     

Take the stairs – Skip the elevator and take the stairs whenever possible. If it’s too cold to take your daily walk, agree to climb the stairs instead!

Stand at your desk – Try this while on one of those long conference calls you dread each week. You can even add in some squats or calf raises! You may want to mute the phone if you find yourself getting out of breath.

Park further away – Park your car at the top of the parking garage or at the back of the parking lot and enjoy your walk into the office each morning.

Move around the office more – Get up out of your seat and personally deliver messages rather than calling or emailing your coworkers down the hall.

Incorporate activity into your day- Try to incorporate some body weight exercises each day. Set an alarm to go off each hour and take 60 seconds to complete one set of each of the following exercises:

6 Exercises to Do At Work

1. Squats or wall sits – Challenge yourself to see how many squats you can do in one minute or if you can hold your wall sit for an entire minute.

2. Calf raises – You can do these standing or seated. To add resistance while sitting, place a couple books or other heavy object on your knees.

3. Push-ups (on the floor, wall, or desk) – How many push-ups can you do without stopping? Challenge your coworkers!

4. Plank (on the floor, wall, or desk) – Can you hold a plank for an entire minute? As time goes by try improving on your past time!

5. Tricep dips (on your desk or chair) – If you are doing these on your chair make sure it’s secure or backed up to a wall so it does not move.

6. Sit-ups – Many variations of sit-ups can be done in the office. Bring in a towel or yoga mat to lay on.

Written by: Deanne Emig, Weigh and Win Health Coach