Soar into Shape: Eat Better, Move More,

and Live Healthier!

Soar into Shape: Eat Better, Move More,

and Live Healthier!

Health and Wellness Center (HAWC)Nutritional Medicine Clinic

Orientation6,7, & 15 January 2009

AgendaAgenda

1. Opening Remarks – Col. Bergeson/ Col. Walberg

1. Opening Remarks – Col. Bergeson/ Col. Walberg

2. Overview of Soar into Shape 2. Overview of Soar into Shape

3. Soar into Shape Activities 3. Soar into Shape Activities

4. Tips to Consider/ In Preparation…. 4. Tips to Consider/ In Preparation….

5. Questions and Answers 5. Questions and Answers

Why Soar into Shape?Why Soar into Shape?

• The 2006 AF Community Action Plan indicated:

– Cold and dark conditions of Southcentral AK made it less desirable to exercise and increased tendency to eat more

58.457.1

6158.3

56.459.4

5660.260.4

52 54 56 58 60 62

AndersenEielson

ElmendorfHickamKadenaKunsanMisawa

OsanYokota

Percent of PACAF Bases with Body Mass Index (BMI) Greater Than 25

Overall BMI Percent: PACAF – 58.7%; AF – 55.5%

Soar into Shape TrendsSoar into Shape Trends

Purpose of Soar into ShapePurpose of Soar into Shape

• Increase fruit and vegetable consumption (5 servings per day)

• Exercise at least 45 minutes 4-5 times per week

• Increase water or sugar-free, caffeine-free beverage consumption (64 oz per day)

• Reduce screen time among youth

• Have fun (priceless!)

Key ComponentsKey Components

• Weigh ins (adults) or log check ins (youth)

• Weekly logs

• Health and wellness classes

• Wellness Challenges

• Additional points

• “Soar into Shape is not only about losing weight…it’s about incorporating healthy practices into your daily life!”

Anonymous

Soar into Shape CategoriesSoar into Shape Categories

Weigh-ins

IndividualTeam

Classes (6)Wellness Challenges (2)

Additional Points

Log Check-ins Weigh-ins

At-home assignments -

Youth

Classes - Adult (6)

Family

Wellness Challenges (2)

Additional Points

Individual and Teams of 4 Adults

Family

Fruits/Vegetables - PointsFruits/Vegetables - Points

• 4 cups = 5 pts

• >2 cups to <4 cups = 3 pts

• 1-2 cups = 1 pts

• Maximum of 5 pts

Fruits – What Counts? Fruits – What Counts?

• One serving- 1 cup = 1 medium piece of fruit, 1 cup

fruit/veg juice, 1 cup canned fruit

- 1/2 c dried fruit can be considered as 1 cup (Caution: dried fruits are high in calories)

• - Maximum of 1 cup fruit juice (100% fruit juice)

VegetablesVegetables

– One serving

- 2 cups of raw leafy greens can be considered as 1 cup

- 1 cup veg

- 1 cup veg juice (Limit 1 cup/day)– Examples

CarrotsBroccoliCauliflowerTomatoesGreen beans

VegetablesVegetables

– “Starchy” vegetables (limit 1 cup/day)Examples: legumes, beans such as kidney, peas,

potatoes, corn, yams, sweet potatoes

– Does not count as a servingPotato chipsFrench friesVeggie burger Ketchup Rice

Beverages - PointsBeverages - Points

• > 64 ounces (oz) or 8 cups = 5 pts

• 48-63 oz = 3 pts

• < 48 oz = 0 pts

• Maximum 5 pts per day

Beverages – What Counts?Beverages – What Counts?

– One serving• 8 oz water• 8 oz sugar free, caffeine free beverage (e.g.

crystal light, diet 7up)• 8 oz milk or soymilk (nonfat or 1%)

– Does not count as a serving• Coffee• Tea• Regular sodas• 2% or whole milk

Recommendations for physical activity

Recommendations for physical activity

• Adults:

Source: Healthy People 2010 & Physical Activity for Everyone, Center for Disease Control and

Prevention

Reduce the risk of chronic disease

At least 30 minutes of a moderate intensity physical activity, above usual activity, most days of the week.

Manage body weight and prevent gradual unhealthy body weight gain

Approximately 60 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs.

Maintain weight loss At least 60 to 90 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs.

Recommendations for physical activity

Recommendations for physical activity

• Children & Adolescents:– It is recommended that children

and adolescents participate in at least 60-minutes of moderate-intensity physical activity most days of the week, preferably daily.

Source: Healthy People 2010 & Physical Activity for Everyone, Center for Disease Control and Prevention

Which Types Are Aerobic?Which Types Are Aerobic?

• Basketball

• Jogging

• Cross Country Skiing

• Racquetball

• Cycling

• High Intensity Weightlifting

• Soccer

• Softball

• Step Aerobics

• Fishing

• Rowing Machine

• Swimming

• Jumping Rope• Watching

Television

F.I.T.T. PRINCIPLEF.I.T.T. PRINCIPLE

• Frequency– Number of exercise sessions per week

• Intensity– Level of difficulty

• Time– Duration of exercise session

• Type– Specific exercise modality

FITNESS - POINTSFITNESS - POINTSENERGIZE THROUGH EXERCISE

For adults

45 minutes of aerobic activity – 5 pts

30 minutes of aerobic activity – 3 pts

30 minutes of strength/flexibility, core training - 2 pts

Note: Maximum 5 points a day

For youth:

0-19 minutes of physical activity– 0 pts

20-29 minutes of physical activity– 2 pts

30-59 minutes of physical activity – 3 pts

60 minutes of physical activity – 5 pts

Fitness TipsFitness Tips

• Set reasonable goals for YOURSELF

• Record exercise data on a LOG

• Always warm up before exercise

• Always include flexibility

• Drink plenty of WATER

Additional Points30 points max per week

Additional Points30 points max per week

Valentine Day treadmill walk-a-thon

Scavenger HuntMiniature golf tournament

Hillberg Spring Carnival

Bowling at Polar Bowl

Activities through Outdoor Recreation

Wii Tournaments Enrolling in tobacco cessation classes

10,000 steps a day challenge

Completing the Soar program evaluation

The Sensible Weigh

Enroll in FitFactor

Enroll in FitLinxx Friday night rock climbing

Scavenger Hunt Ping Pong tournaments

Volunteering at weigh ins and wellness challenges

Youth Fitness Class at Arctic Oasis

Classes and At-Home Assignments

Classes and At-Home Assignments

• Nutrition Basics

• Fitness Basics

• Eating on the Run

• Healthy Sleep

• Core Training & Flexibility

• Stress Management

Youth will have the opportunity to complete at-home assignments to turn in at the log check in. Visit http://www.anchoragemilitaryfamilies.org to access assignments.

Wellness ChallengesWellness Challenges

• Box drill

• Sit and reach

• Push ups

• Sit ups

• Planks

• “Simon Says”

• Wall squats

• 1.5 mile run or walk

• 2 Nutrition stations

• Team fitness bonus stations

Point SystemPoint System

Soar Into Shape activities Point RangeMax. points per

individual

Exercise at least 45 minutes per day 0-5 420

Eat 5 servings fruits/vegetables per day 0-5 420

Drink 64 oz water or sugar-free, caffeine-free beverage per day 0-5 420

Attending Soar into Shape orientation 20 20

Attend health and wellness classes (6 classes)

1530 for classes

4, 5, & 6 135

Compete in 2 wellness challenges 100 200

Point SystemPoint System

Soar into Shape activities Point Range

Max Points Per Individual

Weighs in (excluding initial and final)

1020 for 3rd, 4th, and 5th

weigh in 70

Weight loss or weight maintenance

2 pts for every 0.1% pounds loss or 150pts for maintaining weight between 1-2

pounds Varies

Abdominal circumference

20 pts for every 0.5” lost Varies

Additional points10

(30 max per week) 360

AwardsAwards• First place team, family team, male, female, and youth

for amount of weight loss and highest amount of points*

• Best team name

• First place male, female, and youth wellness challenge competitors

• Soar into Shape Participation Certificate**

*Includes weight loss or maintenance and abdominal circumference*Includes weight loss or maintenance and abdominal circumference** ** Must accumulate a minimum of 900 pts ~60% of Soar into Shape points Must accumulate a minimum of 900 pts ~60% of Soar into Shape points

Weigh insWeigh ins

• Held every two weeks at the HAWC (Mon) and Nutritional Medicine Clinic (Wed)

• Initial weigh ins– 0700-1800

• Regular and final weigh ins– M: 0630-830; 1100-1300– W: 0700 - 0900; 1100 - 1300; 1500 - 1800

Youth Log Check insYouth Log Check ins

• Held every two weeks

• Assignments and log check in may be dropped off at Arctic Oasis (1500-1800)

• Youth present at log check ins receive an incentive

Tips for SuccessTips for Success• It’s not over ‘til it’s over!!! Don’t assume that you

are out of the game if you miss a few points

• Keep it simple! Find at least one thing to change about your lifestyle

• Have a strong support system

• Take advantage of the entire program

• Use the materials in the online Soar into Shape toolkit (http://www.anchoragemilitaryfamilies.org)

IN PREPARATION…IN PREPARATION…

• Select a weigh in site that you can attend every two weeks

• Wear same attire to weigh ins (if you start in BDUs, always wear them to weigh ins)

• Make copies of weekly logs (begin recording on 12 or 14 Jan)

• Make a copy of the Soar into Shape schedule

Questions…Questions…

• Review Soar into Shape handbook at http://www.anchoragemilitaryfamilies.org

• Email Elmendorf HAWC (hawc@elmendorf.af.mil)

• At weigh ins/log check ins

Any Questions????????????Any Questions????????????