mindbody evolve participant handbook

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1 September 15 – December 8, 2014 16 Teams, 2 Offices, 1 Challenge 79 Lives Evolved

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Round II September 15 - December 8, 2014

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Page 1: MINDBODY Evolve Participant Handbook

1

September 15 – December 8, 2014

16 Teams, 2 Offices, 1 Challenge

79 Lives Evolved

Page 2: MINDBODY Evolve Participant Handbook

2

Congratulations on being chosen to participate in the

MINDBODY Evolve: Be BOLD Wellness Challenge!

By being accepted into this program, you have been given the opportunity to not only improve your

health and wellness, but to OWN your life and this wellness journey. This is an exciting time, no doubt,

as you prepare to embark on a new chapter of your life.

Why MINDBODY Evolve?

In the coming weeks and months ahead, you will need to stay focused on your goals and purpose

for the challenge. It is time to contemplate your purpose, your “Why”. It is time to Be BOLD!

Consider the following:

Why did I sign up for this challenge?

What do I expect to gain out of completing it?

How will I change emotionally, intellectually, physically, socially, and professionally?

In what ways will my outlook on life change?

How will my accomplishments positively affect those in my life? Who will those people be?

Knowing your “Whys”, writing them down and pronouncing them each day will aid you in your

journey. Reciting and visualizing your “Whys” will become your foundation and motivation to keep

pushing yourself forward.

How to connect with your “Whys” each day.

Most people are inspired with words and visuals, so post photos on your monitor desktop, your work

space, the wallpaper of your phone, around your house or in your journal. Choose an individual who

will act as your encourager, your cheerleader and source of accountability. Maybe they are in the

challenge, a family member, partner or close friend. Choose someone that you trust and who you

can be vulnerable and honest with!

Page 3: MINDBODY Evolve Participant Handbook

3

Creating Your WHY!

How to Determine YOUR Vision and Goals

Make it Measureable

Can you measure your goal? If you can’t measure it, it’s not a goal. This can be

a challenging part of goal-setting, but there is a way to write each of your

goals so that they are measurable in some way.

Here are some tips to follow as you write your goals:

Use Affirmative Language

Say what you will do, not what you won’t do. This will focus your energy on the

desired outcome rather than the actions or behaviors that must stop. Example:

“I practice Yoga 3 times a week!” instead of “I can never get to a class.”

Be Specific

Make your goals as specific and concise as possible. Try to keep it under 15

words, no explanations are needed if you know what you want!

Set a Date

Attach a goal to your date. It is important to state the month in addition to the

year when determining your goal. Dates keep you accountable. Don’t

overthink things too much – just pick a date. In this case, we are looking at 1

month, 2 month, and 3 month goals.

Break it down

Break your big goal down into smaller goals. For example: if your goal is to eat 2

cups of vegetables with dinner, set a goal that you can achieve in a shorter

amount of time that will help you get there, such as “I will start eating ½ cup of

vegetables with dinner.” Work your way up from there.

During the challenge, you will need to dig deep and stay focused on your

“Whys”. So take some time to really focus on this first step of the challenge!

Feel free to share your goals with your team and maybe, the world, by posting

on Instagram, Facebook or Twitter along with #MINDBODYevolve

Page 4: MINDBODY Evolve Participant Handbook

4

Now, It’s Your Turn!

Take some time to envision what your life will be like after the Evolve Challenge!

How will you be different? What will your life look like?

Apply the 7 Dimensions of

The MINDBODY Wellness Mission Statement!

The mission of the MINDBODY Wellness Program

is to enable our team members to improve their lives along all 7 Dimensions of Wellness –

Emotional, Intellectual, Physical, Social, Environmental, Occupational, and Purpose & Meaning.

Visualize your life after the Evolve Wellness Challenge. What will it be like? How

will you feel? Where will you spend your time? Etc.:

Page 5: MINDBODY Evolve Participant Handbook

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Know Where You’re Going…Make Your Monthly Goals!

Wellness is a constant, lifelong journey. We must make choices each and every moment that

will affect how quickly we reach our mini-goals. So instead of envisioning your final

destination, envision how you will get there!

Here is a goal sheet for you to write in your 1, 2, and 3-month goals.

Focus on your lifestyle, how you will feel, what changes you will make!

Example:

I will run to get into shape.

I will be able to run 3 miles continuously at a 10:00 minute pace, in 3 months (December 8th, 2014).

Month 1 Wellness Goal

Month 2 Wellness Goal

Month 3 Wellness Goal

Page 6: MINDBODY Evolve Participant Handbook

6

Let’s Work Out!

Now you know what you are working towards. In 3 months you will be strong, energetic, and

feeling accomplished. So let’s chat about how you will get there.

We have partnered with 4 amazing MINDBODY providers who will be leading and coaching

you to reach your physical fitness goals.

Rev SLO is a personalized fitness studio on the central coast. We pride ourselves on hard work and

accountability. We strive to know our clients on a personal level. This helps us help them achieve their goals and

stay on task with their fitness. As every individual is different we do not have cookie cutter workouts. Our classes

are designed for every level with instructors capable of modifications. We are passionate about what we do

and take our jobs very serious. Fitness can be a very emotional journey of which we like to support our clients

along with ease. The beauty of Rev SLO is that our class sizes stay small to ensure proper form and production.

All of our trainers are well certified and work as a team. Our goal is to make every client’s experience

enjoyable. We hope to see you in green!!!

Gymnazo, located on California's Central Coast in San Luis Obispo, provides an innovative environment for all

demographics in which to train for performance, conditioning, and rehabilitation. It’s programs challenge the

entire body in the authentic movement patterns that are required to live life more fully and engage in all sports

at a higher level. All workout sessions involve 3 dimensional movement patterns in an encouraging and team-

supported atmosphere. The overall objective of Gymnazo is to train and discipline the whole person in the gym

so they will fully maximize their abilities outside of the gym.

Welcome to Sleeping Tiger Fitness! We offer Kettlebells and Krav Maga in group or private sessions, as well as

personal training to help you reach your fitness goals and physical potential! We’re proud to have the only

StrongFirst Kettlebell certified instructors in San Luis Obispo and the only Krav Maga Global instructors on the

central coast.

Page 7: MINDBODY Evolve Participant Handbook

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“EVERYONE IS AN ATHLETE”

Athlon was originally created to fulfill the need for an “elite” level fitness and sports performance facility for

athletes in San Luis Obispo and its neighboring cities. A place where high level fitness and performance

enthusiasts could trust that they we’re getting the most up to date, scientifically-proven training strategies. We

have a team of exercise physiologists, physical therapists, nutritionists and athletic trainers to ensure the

methods being researched and applied were high quality and multidisciplinary. Most people want to change

their body, fitness and energy levels, health and vitality and overall wellbeing. The science and techniques

behind athletic development CAN be applied to anyone at the right intensity level with the right coaching and

they’ll see tremendous improvement in not only the way they perform but in the way they look and feel.

Hamptons Gym Corp (HGC) is very proud to be able to host the Hamptons MINDBODY Evolve Challenge

Participants. HGC was established in 1997 and has 3 locations to choose from in East Hampton, Sag Harbor

Gym, and Southampton. MINDBODY is offering you a tremendous opportunity. We at HGC will strive to provide

you with the optimal workout environment and help you reach your fitness goal! If you have ANY questions

please don’t hesitate to reach out to any one of us. The time is now…Best of luck!

Make sure to chat with the staff at

your gym and get to know them!

They are there to support you on

your wellness journey!

Page 8: MINDBODY Evolve Participant Handbook

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Let’s Make Wellness a Habit!

/ˈhabit/ noun

1. a settled or regular tendency or practice, especially one that is hard to give up.

"I have a habit of eating clean and working out 5 days a week!"

In order to develop a habit that you LOVE,

you will need to get prepared! Pack your Gym Bag!

Make sure that you are always prepared to GO!

Choose a bag that fits your style and is functional!

If you love the bag and the items inside it, you’re more likely to

use them…all while having fun!

Gym Bag Essentials:1. Clean Work Out Ensamble – Shirt, shorts/pants, underware, socks, sports bra, sweatband, etc.

2. Proper foot attire that fits your upcoming workout.

3. Comfy Headphones & Music– If you just have to have your beats when you work out.

4. Shower Essentials & a Towel – If you plan to shower a. Travel Sized Shampoo, Conditioner, Body Wash, Lotion, Disinfectant Gel, Makeup for the chicas!

b. Deodorant or Body Refresher

c. Hair Essentials – Product, Brush or Comb

d. Flip Flops

5. Refillable Water Bottle – Keep that MINDBODY Core Value in Mind!

6. Pre/Post Work Out Snack – Think quick and easy like a piece of fruit or a balanced protein bar!

7. A list of your goals images that represent what you are working towards!

8. Any other product that you love and makes you feel fab!

Page 9: MINDBODY Evolve Participant Handbook

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Let’s “Leverage” Technology!

Launch your MINDBODY Connect App and sign up for your classes! Find your

accountability buddies and make a pact to work out together! Our Evolve

Round I Participants found success this way!

Page 10: MINDBODY Evolve Participant Handbook

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Calling Your Inner Foodie! “nom, nom, nom”

Let’s talk Nutrition. Food is fuel for the body and can provide the necessary

nutrients that your body needs to stay active while keeping your mind sharp!

Meals should be fun, relaxing and a time for you to have a moment alone or

perhaps reconnect with loved ones and friends.

As with many areas of our lives, the more we know and are educated, the

better the experiences that come to pass! As an Evolve Challenge participant,

you have to opportunity to explore your nutrition and what works for you!

Our resident Dietician, Maggie Evans, will be leading you every step of the way.

Take advantage of your initial 1:1 consultation session and be sure to schedule

a follow up session. To support you along the way, mark your calendars to

attend our weekly check in on Thursdays at 12:00 pm PT /3:00 pm ET. Topics will

include nutrition, menu planning, staying focused and motivated, breaking

through plateaus, behavior change, and finding balance in your life! Meetings

will take place in Vinyasa I with connections to the Red Horse Conference

Room. Can’t attend, not to fret. Recordings will be shared after the meeting!

Read on for tips on how to build a healthy balance in your nutrition.

Page 11: MINDBODY Evolve Participant Handbook

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The Fundamentals of Balanced Eating

Why Do We Need Carbohydrates?

Main energy source in the body.

Stored in our liver and muscles to be used later

for energy.

Important for our digestive health.

Are all Carbs the same?

There are two types of carbohydrates present in

food:

Simple

Complex

Simple carbohydrates are easily broken down in the

body and used as quick energy. Many simple

carbohydrates offer little nutritional value and should

be limited to small quantities.

Some examples of simple carbs are:

Cakes, doughnuts, cookies, etc.

White sugar

White flour

Candy

Soda

Milk*

Yogurt*

Fruit*

Complex Carbohydrates have a molecular structure

which lends them to be more “complex” and take

longer to digest. These foods are rich in fiber,

vitamins, and minerals. These foods are an important

energy source in our diets and also stabilize blood

sugar levels. When in doubt, choose COMPLEX!

Sources:

Whole grain bread, cereal, pasta, rice

Sweet potatoes

Legumes

Vegetables

Fruit

*These foods do contain some forms of simple carbohydrates, however they are still

chock full of other vital nutrients (vitamins, minerals, protein, etc.) that benefit you.

Think of them as a natural way to give you some quick energy during an afternoon

slump or before a workout!

Why Do We Need Protein?

Promote muscle and tissue growth

Supports immune health

Foundation of hormones, enzymes, & blood cells

Proteins are made up of amino acids, think of them as

building blocks pieced together to create protein. Our

bodies make 11 of these amino acids and we need to

source out 9 of these “essential” amino acids. A

complete protein source is one that provides all 9

essential amino acids. An incomplete source lacks some

of these amino acids.

Complete Protein sources:

Eggs

Dairy Products

Meat

Poultry

Fish

Incomplete Protein sources:

Grains

Nuts

Beans

Seeds

Peas

Corn

Good News! You can combine incomplete proteins

together to create a complete protein source. This

means that vegans/vegetarians can provide their

bodies will all of the essential amino acids!

It is essential that you eat a balance of Carbs,

Protein and Fat to sustain energy and

keep hunger at bay!

Page 12: MINDBODY Evolve Participant Handbook

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The Fundamentals of Balanced Eating

Why Do We Need Fats? High source of energy

Necessary for absorption of certain vitamins

Maintain cell structure & growth

Will Eating Fat Make Me Fat? Not at all! Fats are essential to our diets and are one of our body’s main sources of energy!

It is important to pay attention to the type of fat you are eating.

The Two Main Types of Fat: Saturated

Unsaturated

Saturated Fats are easy to determine. If it is solid at room temperature, it is most likely going to be

Saturated fat. It is typically found in animal products such as:

Butter, Dairy, & Fatty Meats

These fats have been associated with the development of chronic diseases such as heart disease and

raise our “bad” cholesterol (LDL). It is recommended to limit these to about 7% of your total fat intake.

Unsaturated Fats are liquid at room temperature. They are derived mainly from plant sources such as:

Olive/Coconut Oils – Raw, Cold Pressed, Virgin

Nuts/Nut Butters

Fish Oils

Avocados

Seeds – Raw and Unsalted

Unsaturated fats promote heart health and decrease our risk of disease

by increasing our levels of “good” cholesterol (HDL).

With all of your food choices, be sure that you are reading the labels!

Choose high quality foods from reputable sources.

Page 13: MINDBODY Evolve Participant Handbook

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Building a Healthy Plate…Guidelines to Follow to Find Balance

1: Make half the plate/bowl veggies and fruits.

Aiming to eat a variety of colorful produce will help ensure a variety of vitamins and minerals are

being consumed. “Eat the Rainbow!”

2: Lean Proteins with Meals.

Beans, legumes, chicken, lean beef, fish, eggs, nuts, tempeh, and tofu are all great options.

Lean sources of protein ensure will help maintain your lean muscle mass and promote growth in

the body.

3: Aim to make at least half your grains WHOLE!

Look for the words 100% whole grain or 100% whole wheat on the label. These have not been

stripped of the beneficial nutrients & FIBER which are important to maintaining a healthy body

weight.

4: Choose Fats Wisely.

When ordering out and eating at home, limit creamy, heavy sauces that contain butter, cream,

etc. Fats such as avocado, raw natural oils like olive and coconut oils, unsalted and raw nuts

and seeds, flax, etc. will boost your diet with unsaturated fats which can help lower your

cholesterol. If you still are seeking extra flavor; use spices, herbs, and acids (lemon juice,

vinegars, etc.), which add extra flavor without added fat or calories.

5: Choose a Smaller Plate.

Smaller plate = smaller portions = fewer calories and a leaner body. Those who use smaller plates

tend to eat less in a given time period than those who use larger sized plates.

Limit Your Portions – Decrease Your Calories.

Be sure your food intake is supporting to your

lifestyle and physical activity!

Page 14: MINDBODY Evolve Participant Handbook

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Getting physical and watching your nutrition is now covered.

MINDBODY’s got your back, financially that is!

But with all that physical exertion, don’t forget to be pampered!

As always, you can use your MINDBODY Exchange Wellness Card to

pay for a massage, acupuncture, beauty treatment or anything

Health, Wellness or Beauty service that you fancy!

Think of the fun you can have with $65 a month!

Search for your next appointment at www.mindbodyexchange.com!

Page 15: MINDBODY Evolve Participant Handbook

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Track Your Activity to Win!

Wear that Jawbone with Pride!

Take a cue from @adriannebonafede and snap a pic of your super cool new

Jawbone UP! Use the hashtag #MINDBODYevolve!

Wearing your Jawbone will track your steps and how well you are sleeping!

This will provide valuable data to help you assess your progress throughout the

Challenge. It will also be used to determine the winning team and individual. So wear it

if you want to win it!

Aim for 10,000 steps per day, sleep 8 hours per night and make sure to track your food

intake with MyFitnessPal! You can enter data through the mobile app or online!

Knowledge is power. Take ownership of your life and how you live it!

Page 16: MINDBODY Evolve Participant Handbook

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Take Advantage of MINDBODY Wellness! There are so many opportunities onsite that you can take

advantage of as well! Take a class, join Recess or schedule an

appointment for a service with an onsite provider.

Email the wellness crew at [email protected] with

questions and check the Wiki for more information!

Page 17: MINDBODY Evolve Participant Handbook

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“When I came to MINDBODY I knew it was health and wellness oriented, but I did not expect the

support I would receive when it came to quitting smoking. Not only was MINDBODY here to

support me, but they provided me reimbursement for my smoking cessation as well. The team

here at MINDBODY has also been fantastic in supporting me, from leaving me notes on my desk,

to buying me gum and hard candies during the worst of it. As of January 28, 2014 I have been a

nonsmoker for 173 days.”

- Derrick Hokit

Check out the full policy on the Wiki and send your receipts and

questions to [email protected].

This is one habit you

CAN quit.

We’re here to help!

MINDBODY has a “Smoke Free Campus” policy. You

know the dangers and have seen the data on how

smoking can affect you and those around you. So,

we will skip the gory details.

If you are ready to kick the cigs to the curb (in an

appropriate garbage receptacle ), let us help.

Take advantage of our Smoking Cessation Policy

and submit your receipts for approved nicotine

replacement products, acupuncture therapy, and

hypnosis therapy!

With MINDBODY Evolve, make a 360˚ fresh start!

Page 18: MINDBODY Evolve Participant Handbook

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Activities are always way more fun with buddies!

Plan workouts with the other participants (yes, even your competitors )

potlucks at the office, a weekend hike or a food prep sesh!

Staying focused on living a healthy lifestyle and surrounding yourself

with like-minded people will help you stay the course. AND you will

make new friends!

Support Each Other! Literally!

Page 19: MINDBODY Evolve Participant Handbook

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Let’s Get Social…

Let Us Sweeten the Deal! Calorie free, of course!

Wanna earn some extra moolah on your

MINDBODY Exchange Wellness Card?! Post, Post, POST!

A new incentive program is being piloted for

MINDBODY Evolve Round II. Throughout the challenge we will announce a

weekly theme. Snap photos that represent that theme, post them to social

media, and you could win big!

Themes could include a selfie after a gut busting workout at the gym, fitness in

nature, food prep, what’s in your gym bag, your Jawbone UP / a screen shot of

your progress or how you are enjoying some R&R on your rest day.

Keep an eye out and don’t forget those hashtags!

Post, tweet and upload your

journey and share your

progress…because you never

know who you can inspire!

Use these hashtags!

#MINDBODYevolve

#lifeatmindbody

#MINDBODYwellness

Page 20: MINDBODY Evolve Participant Handbook

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What to Expect!

Round I Team Results

68 Total Participants

Steps Classes Nights of

Sleep

Tracked

Food Days

Tracked Inches

Lost

Pounds

Lost

48,458,330 3,556 5,203 4,620 1,051.3

643.3

Average

Per Person 712,622.5 52.29 76.51 67.94 15.46 9.46

The Breakdown!

Total Miles: 32,305.55

Times Circled the Equator: 1.3

Trips from SLO to EH (Door to Door): 10.62 Times

What They Had to Say!

“All my life my weight has held me back. Because of

Evolve I was able to face my monster. It no longer has

power over me and I’ve been able to finally achieve the

life I’ve always wanted.”

- Adam Schellin

“When I was unable to ride a rollercoaster with my kids

because I couldn’t wrap the seatbelt around me, I knew it

was time to for a change. I don’t want to miss life with my

kids because of my weight, and now I don’t have to.”

- Alishia Pantoja

“I have learned how to eat for my body, reduced cravings

and almost completely eliminated coffee! While my goal

wasn’t weight loss, I’ve dropped 5 pounds and feel

increased energy every day!”

- Michael Goldsmith

Page 21: MINDBODY Evolve Participant Handbook

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And The Winner Is…

We love your competitive spirit, so Bring It!

At the end of the challenge, two teams will be chosen

who have the highest stats! One in SLO and one in The Hamptons.

o Total number of steps.

o Total number of classes.

o Tracked sleep.

o Full days of tracked nutrition.

o Attending your nutritional coaching sessions.

o Total physical change, measured on change in weight and

measurements.

Two Rockstars will also be chosen who exhibit high levels of dedication, act as mentors

to their follow challengers, and experience the greatest transformation.

You have to work for it! So be all in! At the end of the challenge, you will have the opportunity to participate in a 5K run and

Celebration at the MINDBODY offices. The winners will be announced so they can be

cheered, praised and honored!

Page 22: MINDBODY Evolve Participant Handbook

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We’re Here, Cheerful & Ready to Help!

Linsey Akers

Human Resources Project Administrator

Linsey really became passionate about overall health and

wellness in 2009 after discovering the truth about food and

how it impacts our bodies. From there, Linsey has taken an

everyday approach to wellness by eating more raw foods

and drinking more water, and enjoying the California

sunshine and everything else the Central Coast has to offer.

To Linsey, Wellness means finding the things that make you

feel good on the inside and sticking with them! Linsey uses

her MINDBODY Exchange Wellness Card at Cycletribe Spin

Studio and at Bluebird Salon, depending on the type of

Wellness Linsey needs in a given month.

Jessica Bailey

Wellness Program Manager

Her major passion in life is working with others to help

them find their joy through health and wellness. Living

life with the belief that wellness must have a 360˚

approach, Jess’ favorite ways to practice wellness is

through Pilates, Yoga, dancing, massage, acupuncture,

meditation, eating in balance and spending time with

those who ignite and support her passions. She uses her

MINDBODY Exchange Wellness card at a local

esthetician who helps to add to that post-workout glow!

Maggie Evans

Registered Dietitian Nutritionist & Wellness Intern

Maggie is currently in her final year of Graduate

school at Cal Poly, SLO where she is studying

Kinesiology. She has a passion for health and

wellness, as evidenced by her education & training

as a Registered Dietitian Nutritionist. Maggie

routinely practices wellness by taking group fitness

classes, like yoga & spinning, offered at Cal Poly’s

Recreation Center. You can also find her running on

the beach, swimming, hiking, or working on new

recipes in her kitchen.

Page 23: MINDBODY Evolve Participant Handbook

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We Also LOVE Wellness!

Rachel McClure

HR Program Manager

Rachel feels so fortunate to work for a company that prioritizes the wellness of its

team members. She is inspired by the life changes the Evolve participants have

made and is motivated by them to keep on track with her own wellness

journey. Rachel has a Master's degree in Educational Leadership and

Administration from Cal Poly and is currently pursuing certification as a

Corporate Wellness Specialist.

She lives in beautiful Los Osos with her wonderful husband Eric and super cute 6-

month old son Lucas. Rachel uses her MINDBODY Exchange Wellness Card for

membership at Equilibrium Fitness, massages, and facials.

Jess Heinrichs

Wellness Intern

Jess Heinrichs is a 4th year Cal Poly student

studying Kinesiology. He plans to attend

graduate school after graduating this year. Z

He is very active on the Cal Poly campus,

participating in many clubs, the Kinesiology

Department, and volunteer work. He has a huge

passion for sports and would like to eventually work

with athletes in sports performance.

Page 24: MINDBODY Evolve Participant Handbook

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You’re ready, its time to GO!

You are prepared to embark on a new chapter of your life. Dream big, work

hard, make smart choices that you will be thankful for in 3 months, get moving,

sleep, drink water and live in balance! Choose to Evolve into the person you’ve

always dreamed of being. We support you and are here for you, so don’t

hesistate to reach out!

We’ll see you at the Finish Line with one of these babies!

~ Your MINDBODY Wellness Crew

The mission of the MINDBODY Wellness Program is to enable our team members to improve their lives

along all 7 Dimensions of Wellness – Emotional, Intellectual, Physical, Social, Environmental,

Occupational, and Purpose & Meaning.