Sponsored by :

1. Sponsored by: UMD Employee Wellness ProgramUMD Department of Human ResourcesUPlan Health CoachingQuickCare Clinic Funded by: University Wellness Program http://www.d.umn.edu/umdhr/wellness/fall2011/nfl

2. Nutrition-Fitness-Lifestyle Challenge This 8-week challenge is designed to help you adopt healthy habits that will last a lifetime! Challenge Start: October 10, 2011 Challenge End: December 4, 2011

3. What is NFL?

4. Objective: • Participants will work to improve Nutrition, Fitness & Lifestyle factors over 8-weeks. • The goal is to gain up to 168 points to improve health and earn the chance to win prizes

5. What is NFL Score big with the N-F-L Wellness Challenge. The Game plan is simple to execute: • Set up to 3 S.M.A.R.T goals in the categories of Nutrition, Fitness & Lifestyle • Award yourself 1 point in each category per day if you complete one of the personal improvement goals in that area. • Track each week and turn in your Score Sheet for a chance to win wellness related prizes at the end • Enjoy great lifestyle habits that will keep you feeling healthy and well all season long

6. N-F-L Score Sheet • NUTRITION GOALS • Eat 4 Fruits today • Track Daily Food Intake • Eat at least 1 meal mindfully • FITNESS GOALS • Walk for 30 minutes during my lunch break • Stretch for 10 minutes • Complete a total body resistance workout • LIFESTYLE GOALS • Get 7-8 hours of sleep • Recycle Daily • Meditate for 30 minutes Your Name _______________________Email_____________ Total Points

7. Terms and Conditions 1. Faculty, staff, spouses and same-sex domestic partners are eligible to participate for FREE. 2. Participate individually but encourage others to work on wellness too! Only UMD Faculty and Staff are eligible for prizes. 3. Submit a registration form no later than Wednesday, October 5, 2011 at 12:00 noon. 4. Submit completed N-F-L Score Sheet no later than Wednesday, December 7, 2011 at 12:00 noon. 5. A prize drawing will be held for each of the point brackets. Winners will receive notice and have a choice between 2 wellness prizes. Attendance at the Tailgate Party Potluck Awards luncheon is not required to gain prizes.

8. How To Score

9. How To Score Before the challenge, the participant is asked to set up to 3 personal improvement goals in each of the areas of Nutrition, Fitness & Lifestyle that they would like to work on. The participant awards themselves 1 point in each area if they complete one of their goals in that category. Maximum points that can be earned is 3 points per day, 21 points per week, and 168 points for the entire 8-week challenge. Even though there is a maximum point allowance, we do encourage you to work on as many goals in these areas that are safe and realistic for you. A prize drawing will be held for each of the 3 points levels 113-168 Total Points 57-112 Total Points 56 Total Points and Under

10. Score Sheet Points • NUTRITION GOALS • Eat 4 Fruits today • Track Daily Food Intake • Eat at least 1 meal mindfully • FITNESS GOALS • Walk for 30 minutes during my lunch break • Stretch for 10 minutes • Complete a total body resistance workout • LIFESTYLE GOALS • Get 7-8 hours of sleep • Recycle Daily • Meditate for 30 minutes EXAMPLE:

11. Score Sheet Points • Earn up to one point for each category per day • Earn up to 3 points per day • 21 points per week • 168 points over the 8-week challenge

12. Score Sheet PointsNutrition: Why is nutrition important? • Nutrition is a key component to a healthy lifestyle. It is the fuel that runs your body How do I earn points? • Each day you complete one of your personal improvement goals from the Nutrition Category below, award yourself one point by circling the N on the score sheet. • NUTRITION GOALS • Eat 4 Fruits today • Track Daily Food Intake • Eat at least 1 meal mindfully EXAMPLE:

13. Score Sheet PointsFitness Why is this important? • Exercise is important for our bodies. Muscles, joints, heart, & lungs all benefit as well as providing physical and mental tools for weight & stress management. How do I earn points this quarter? Each day you complete one of your personal improvement goals from the Fitness Category below, award yourself one point by circling the F on the score sheet • FITNESS GOALS • Walk for 30 minutes during my lunch break • Stretch for 10 minutes • Complete a total body resistance workout EXAMPLE:

14. Score Sheet PointsLifestyle Why is this important? • Wellness is not simply limited to eating right and exercising. There are many factors that influence wellness. A well rounded wellness plan includes a variety of areas including occupational, social, emotional, intellectual, physical, & spiritual health. How do I earn points this quarter? Each day you complete one of your personal improvement goals from the Lifestyle Category below, award yourself one point by circling the L on the score sheet • LIFESTYLE GOALS • Get 7-8 hours of sleep • Recycle Daily • Meditate for 30 minutes EXAMPLE:

15. Wellness Wheel

16. Personal Health Improvement Areas Disease Prevention Nutrition & Diet Stress Management Health & Wellness Happiness Exercise Environmental health Sleep

17. Score Sheet Points Remember – honesty is always the best policy – we use an honor system, and cheating on the challenge is cheating yourself! • NUTRITION GOALS • Eat 4 Fruits today • Track Daily Food Intake • Eat at least 1 meal mindfully • FITNESS GOALS • Walk for 30 minutes during my lunch break • Stretch for 10 minutes • Complete a total body resistance workout • LIFESTYLE GOALS • Get 7-8 hours of sleep • Recycle Daily • Meditate for 30 minutes LIFESTYLE GOALS 1) 2) 3) EXAMPLE:

18. N-F-L Score Sheet • NUTRITION GOALS • Eat 4 Fruits today • Track Daily Food Intake • Eat at least 1 meal mindfully • FITNESS GOALS • Walk for 30 minutes during my lunch break • Stretch for 10 minutes • Complete a total body resistance workout • LIFESTYLE GOALS • Get 7-8 hours of sleep • Recycle Daily • Meditate for 30 minutes 85 Your Name _______________________Email_____________ Total Points

19. Playbook

20. Pre-Game

21. Before Kick-Off 1) Catch the Spirit of Wellness & register for the N-F-L Wellness Challenge Register online or turn in your registration form by noon on Wednesday October 5, 2011. The registration form can be found online at http://www.d.umn.edu/umdhr/wellness/fall2011/nfl Or email the printable registration form as an attachment to mycoach@d.umn.edu or intercampus mail to Rachel Gilbertson 103 KSC

22. Before Kick-Off 2. Pass along the information to others who might be interested in participating Encourage family members and colleagues across campus to participate as well. *Only UMD Employees are eligible for prizes

23. Before Kick-Off 3. Give yourself a pep talk and create a game plan for success! All the materials you need to begin the challenge are included online at www.d.umn.edu/umdhr/wellness/fall2011/nfl Take a few moments to review the materials before kick-off on October 10, 2011

24. Before Kick-Off • Rally your cheer squad of supporters • Revamp your concession stand to healthier options • Take your mascot for a walk while jamming to marching band music…or your favorite tunes

25. Before Kick-Off 4. Create S.M.A.R.T goals for yourself. Start thinking of the personal wellness goals you’d like to set. Set up to 3 realistic goals that could be completed in one day for yourself in the areas of nutrition, fitness and lifestyle that will increase your overall wellness. If you’re having trouble thinking of goals, we can help! Health Coaching Contact: Rachel Gilbertson x6753 or email mycoach@d.umn.edu

26. Setting SMART GOALS S: Specific M: Measurable A: Attainable R: Realistic T: Time/Deadline “The difference between the impossible and the possible lies in a person's determination.” Tommy Lasorda

27. Examples of Nutrition Goals Examples of Nutrition Goals • I will eat 3 or more servings of vegetables today. • I will eat 4 or more servings of fruit today. • I will drink 5 or more glasses of water today. • I will track my fiber intake today and have a goal of reaching 25 grams or more. • I will eat 40 or more grams of protein today. Examples of Eating Pattern Goals • I will eat a healthy breakfast today! • I will not skip meals today. • I will cook a homemade meal for dinner. • I will try one new recipe this week. • I will pack a lunch instead of purchasing fast food. Create you own!! Customize this challenge to meet your needs and motivations!

28. Examples of Fitness Goals Examples of Fitness Goals • I will take the stairs instead of the elevator. • I will walk a mile during my lunch break. • I will do 15 minutes of yoga before work. • I will do 30 minutes of cardio after work. • I will do 25 minutes of strength training or weight lifting. • I will go to the gym with fitness buddy for 30 minutes. • I will do 10 pushups and 20 sit-ups during commercials of my favorite show. • I will do a workout video for 30 minutes after dinner. Create you own!! Customize this challenge to meet your needs and motivations!

29. Examples of Lifestyle Goals Examples of Lifestyle Goals Social • We will have family dinner or family game night tonight • I will catch up with a friend today Intellectual • I will complete a daily “brain buster” game (Sudoku, cross-word etc) • I will read the newspaper today Spiritual/Environmental • I will spend time in nature today • I will “Pay it Forward” and do something nice for others • I will save my leftover food or compost them today. • I will take the bus to work or carpool with someone. • I will eat and cook with locally grown produce. • I will limit my shower time to 6 minutes today. • I will bring my own reusable bag to the store today Create you own!! Customize this challenge to meet your needs and motivations!

30. Examples of Lifestyle Goals Examples of Lifestyle Goals Physical • I will get 7 hours of sleep tonight. • I will limit myself to only two caffeinated beverages today. • I will avoid the use of tobacco today • I will take 15 minutes or more to eat my meals today. Emotional • I will take time to read a book or my Nook for 30 minutes before bed • I will take time to write in a journal today • I will spend time doing a favorite hobby that I enjoy Occupational • I will manage my stress at work by taking a 5 minute stretching break every hour • I will talk with a colleague instead of sending one additional email • I will pack my lunch today instead of going out to eat • I will take time to organize my desk or work area to reduce stress and promote productivity Create you own!! Customize this challenge to meet your needs and motivations!

31. Game Time!

32. During the challenge 1. Fill out your individual score sheets which are available on the UMD Employee Wellness webpage: http://www.d.umn.edu/umdhr/wellness/fall2011/nfl 2. Each week you will get an email with challenge information and wellness tips and topic events during the week. You can also look at the Wellness Calendar online at http://www.d.umn.edu/umdhr/wellness/fall2011 , or UMD Events Calendar: https://events.d.umn.edu/to see if there are any wellness workshops that you would like to attend.

33. During the challenge 3. Continually re-evaluate your N-F-L goals to make sure you are taking the proper steps to achieve them, and make sure they are realistic and safe. 4. Encourage fellow participants to reach their N-F-L Wellness goals 5. RSVP to attend the Tailgate Party Potluck and awards luncheon by Thursday, December 8, 2011 by e-mailing mycoach@d.umn.edu. Brining an item to share, is not required, but encouraged. Sign up sheet to follow. 6. Most importantly, have fun achieving your wellness goals!

34. Post-Season

35. After the Challenge 1. Congratulate yourself!!! You did it!!! 2. Congratulate fellow participants for their hard work. Thank your ‘cheer squad’ for their encouragement and support. 3. Send completed score sheets as an attachment to mycoach@d.umn.edu by noon Wednesday December 7, 2011 or mail to Rachel Gilbertson 103 KSC. 4. Attend the awards Tailgate Party Potluck Awards Luncheon on Tuesday December 13, 2011 at noon in the Garden Room. 5. Use the challenge as a start point; continue looking for ways to improve your wellness.

36. Prizes!!

37. Prize Options

38. Tailgate Potluck Party Tuesday December 13, 2011 12-1pm Garden Room Join the Employee Wellness Program to celebrate the end of another successful semester • Awards Ceremony * Need not be present to win. Bringing an item to share, is not required, but encouraged. Sign up sheet to follow.

39. Extras

40. Extras • Health Coaching • QuickCare Clinic Health Screening • Weight Management Tools • Fitness Assessments

41. Optional Health Assessment Weight Blood Pressure BMI & Body Fat % Body Measurements Total Cholesterol HDL Cholesterol LDL Cholesterol Triglycerides Glucose 3-Day Diet Analysis Initial and Final

42. Optional Health Assessment Free blood pressure check. Initial health assessment measurements are free and are strongly recommended. For UPlan members, no co-pay for confidential cholestec and glucose screening. *The challenge coordinators will not see the results of your screening. To make an appointment, call the UMD QuickCare Clinic at 726-8666.

43. Weekly Weigh-In Times Tuesdays: 10:00-11:30 in KSC 123A Note: From 12:00 to 1:00 we will do weigh-ins at the HIP meetings (Kirby Student Center 323) If this does not work for you, contact mycoach@d.umn.edu to choose another time.

44. Food and Fitness Tracker

47. Questions?Rachel Gilbertson, mycoach@d.umn.edu , 726-6753Lauren Wahouske,mycoach@d.umn.edu, 726-6753 Lita Wallace, lwallace@d.umn.edu, 726-7822http://www.d.umn.edu/umdhr/wellness/fall2011/nfl