Wellness Challenge Blog

Cayuga CC Wellness Challenge Winners

CONGRATULATIONS TO THE FOLLOWING CAYUGA WELLNESS CHALLENGE WINNERS!

Please join me in congratulating the following team and individual winners of this year’s Cayuga Wellness Challenge. Wonderful job to everyone who was involved. SEE YOU ON FRIDAY MAY 9 at our Awards Ceremony during the College-wide S’PARTY event.

WINNER: OVERALL TEAM WITH MOST POINTS

The Gilded Four with 6,949 team points

http://www.sunywellnesschallenge.com/standings/cayuga/cayuga-team-standings

  • Marie Nellenback
  • Karen Wheat
  • Margie Swartz
  • Nancy Decker

 

WINNER: INDIVIDUAL WITH MOST POINTS

Joseph Meyers with 3,760 points

http://www.sunywellnesschallenge.com/standings/cayuga/cayuga-player-standings?sortby=points

 

WINNER: INDIVIDUAL WITH MOST STEPS

Frank Sciortino with 994,316 steps

http://www.sunywellnesschallenge.com/standings/cayuga/cayuga-player-standings?sortby=steps

 

WINNER: INDIVIDUAL WITH MOST WEIGHT-LOSS %

Shannon Reohr who lost 9.93% of her weight

http://www.sunywellnesschallenge.com/standings/cayuga/cayuga-player-standings?sortby=weightloss

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Some Healthy Fitness Web Articles

Here are a few interesting website articles we wanted to share with everyone.

6 fitness myths, busted (and 3 surprising facts)

http://www.cnn.com/2014/03/21/health/fitness-myths-busted/index.html

 

Top 5 Worst Stretching Mistakes

http://abcnews.go.com/Health/Wellness/top-worst-stretching-mistakes/story?id=23228801

 

9 Foods Doctors Swear By

http://abcnews.go.com/Health/Wellness/foods-doctors-swear/story?id=22986899

 

10 Exercise Cheats That Blow Your Calorie Burn

http://abcnews.go.com/Health/Wellness/10-exercise-cheats-blow-calorie-burn/story?id=23104668

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6 Fitness Myths, Busted (and 3 Surprising Facts)

Young woman exercising inside home

By Ivan Yeh, health.com

(Health.com) — Are you killing it in the gym but not seeing results? Chances are, you’ve fallen victim to bad advice.

That’s easy to do these days, notes Jessica Matthews, spokesperson for the American Council on Exercise (ACE): “We have greater access to information, but it isn’t always accurate.” Plus, new research is overturning long-held beliefs about the best ways to work out. No worries: Our star trainers are here to update your routine so you get the body you want.

Myth: Crunches are the key to flat abs.

Fact: They may be the most iconic abdominal exercise around, but doing crunches is not actually the best way to slim your midsection.

“Since they don’t burn off a lot of calories, they don’t help in a major way with fat loss,” says Wayne Westcott, professor of exercise science at Quincy College in Quincy, Massachusetts.

And while crunches do tone a small portion of your abs, moves involving your distal trunk — which includes your shoulders and butt — more effectively engage your entire core, according to a study from Pennsylvania State University. So you’ll whittle your waist far more dramatically by doing planks and bridges (and more of these fat-burning ab exercises).

If you are doing crunches, make sure to use proper form: Otherwise, they may put your spine in a painful curved position.

Myth: The more you sweat, the more you burn.

Fact: Especially drenched after your regular afternoon run? That doesn’t mean you necessarily torched any more calories than usual (sorry!).

“Sweat is a biological response that cools your skin and regulates internal body temperature,” Matthews says. It’s just as apt to be the result of an overheated studio, the weather or your personal physiology as it is a grueling gym session.

Myth: Running is bad for your knees.

Fact: A Stanford University study found that older runners’ knees were no less healthy than those of people who don’t run. But while pounding the pavement is safer on the joints than contact sports like football, it’s not totally harmless.

“Women are four to six times as likely to be at risk of serious knee injuries from running as men, because they tend to have an imbalance in the strength ratio between their quadriceps and hamstrings, which can increase the risk of ACL injuries,” Westcott says.

That’s why experts recommend doing a total-body strength workout at least twice a week in addition to your regular jogs to build up the muscles that support the knees. “You will enhance your running experience and also reduce your chances of getting injured,” Matthews points out.

Myth: Stretching helps your body recover faster.

Fact: Keep doing it if it feels good to you, but a recent University of Milan study on the effects of post-workout recovery methods found no significant changes in blood lactate levels (a measure of how fatigued your muscles are) in folks who stretch after exercise.

While stretching may not completely reduce muscle soreness or speed muscle tissue repair, limbering up still has certain benefits, Westcott says: Doing it right after a workout, when the body is still warm, is the best way to increase joint flexibility.

Myth: You need to sweat for 45 minutes to get a health benefit.

Fact: Even if you’ve got just a half-hour to spare a day — or a mere 10 minutes — you have enough time to bolster your cardiovascular health.

More and more studies are pointing to the power of short workouts — and some even suggest that quickie sessions could be better for you. In research from Arizona State University published last year, people had consistently lower blood pressure readings on average when they split their daily walk into three 10-minute segments rather than tackling one 30-minute stroll.

But while this may be enough to keep up your general health, you’ll still need to get more active most days of the week if you’re trying to drop some pounds. Matthews’ recommendation: Shoot for at least 250 minutes of moderate to vigorous exercise a week for the ultimate slim-down success.

Myth: More gym time is better.

Fact: “Scheduling in rest days is crucial,” stresses Los Angeles-based celebrity trainer Ashley Borden. “Your body needs to recover, especially after a tough session.”

If you work out every single day, you could injure yourself or overtrain, which keeps your muscles from rebounding and your body from improving. That’s true even if you’re just a casual gym-goer. So be sure to take regular breaks, whether it’s every other day (if you’re a beginner) or once a week (for the advanced).

And keep your workout varied! “If you don’t mix things up,” Valerie Waters, personal trainer to Jennifer Garner, warns, “doing the same training pattern can lead to injuries.”

Surprising fact: Skipping sleep can cause weight gain.

Women in an American Journal of Epidemiology study who slept less than seven hours were more likely to gain weight; other research has shown that even partial sleep deprivation ups production of the hormone ghrelin, which triggers hunger.

Surprising Fact: Yoga isn’t a big calorie burner.

While doing yoga does improve flexibility and strength, it’s not much of an aerobic activity, according to an ACE study: a 50-minute power yoga session burns 237 calories, versus the 500 to 600 calories you’d fry by Spinning for that amount of time.

Surprising Fact: Lifting weights won’t bulk you up.

Even if you’re using heavy dumbbells, you’re not going to turn into a female Thor — really! “Women typically have less muscle tissue and produce lower levels of testosterone than men,” says Matthews, meaning we’re less physiologically prone to becoming brawny.

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March is National Colorectal Cancer Awareness Month

CC_AwarenessMonthGraphic-500

Colorectal Cancer is the 2nd leading cause of cancer deaths in the United States. Every year 140,000 diagnosed & 50,000 die. It is a disease that doesn’t always have symptoms!

IT’S PREVENTABLE! HOW?
By getting a screening test.

SCREENING SAVES LIVES

If you are 50 years of age, see your physician and schedule a colonoscopy. If you have a family history of colorectal cancer, do it sooner! If you are due for your colonoscopy, don’t put it off – please get it scheduled.

If you need a physician or do not have insurance, please contact Health Services and we can help you. There are many resources in our communities to help.

Here are some links of interest:

 

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Cayuga Community College Recognized as a Gold Level Recipient of the American Heart Association’s Fit-Friendly Worksites Recognition Program

Gold AchievementCayuga Community College has been recognized as a Gold Level Recipient of the American Heart Association’s Fit-Friendly Worksites Recognition program. Cayuga becomes the very first Cayuga County business to be honored with this award. Cayuga recognizes the importance of a healthy workplace for their employees and have taken important steps to create a culture of wellness by providing support to employees.

The Fit-Friendly Worksites program is a catalyst for positive change. Worksites throughout the nation can be part of the initiative by making the health and wellness of their employees a priority. Cayuga was recognized as a Gold Level Fit-Friendly Worksite by the American Heart Association’s My Heart. My Life. initiative for:

  • Offering employees physical activity support.
  • Providing/increasing healthy eating options at the worksite.
  • Promoting a wellness culture.
  • Implementing at least nine criteria as outlined by the American Heart Association in the areas of physical activity, nutrition and culture.
Mike Pastore of CCC, Nance Rifanburg, from the American Heart Association, and CCC interim President Gregory DeCinque.

Mike Pastore of CCC, Nance Rifanburg, from the American Heart Association, and CCC interim President Gregory DeCinque.

“We are extremely honored and excited to be recognized by the American Heart Association’s My Heart. My Life. initiative as a Gold Level Fit-Friendly Worksite,” said Michael Pastore, Cayuga’s Registrar and co-coordinator of the SUNY Wellness Challenge. “Physical activity and employee wellness are very important priorities here at Cayuga and we encourage all of our employees to use our fitness center and walking trail, and to participate in the SUNY Wellness Challenge.

American employers are losing an estimated $225.8 billion a year because of healthcare expenses and health-related losses in productivity, and those numbers are rising. Many American adults spend most of their waking hours at sedentary jobs. Their lack of regular physical activity raises their risk for a host of medical problems, such as obesity, high blood pressure and diabetes. Employers face $12.7 billion in annual medical expenses due to obesity alone. The American Heart Association is working to change corporate cultures by motivating employees to start walking, which has the lowest dropout rate of any physical activity.

For more information on this program visit the American Heart Association’s http://startwalkingnow.org website and get YOUR college Fit-Friendly!


About the American Heart Association

The American Heart Association is devoted to saving people from heart disease and stroke – America’s No. 1 and No. 4 killers. We team with millions of volunteers to fund innovative research, fight for stronger public health policies, and provide lifesaving tools and information to prevent and treat these diseases. The Dallas-based association is the nation’s oldest and largest voluntary organization dedicated to fighting heart disease and stroke. To learn more or join us, call 1-800-AHA-USA1 or any of our offices around the country, or visit heart.org. pages

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Welcome Message 2014

Start Your Pedometers!

Ladies and Gentlemen – start your pedometers for the SUNY Wellness Challenge 2014! This year we welcome two new additions – SUNY Broome Community College and SUNY Adirondack.

And we even have a single team from the SUNY SICAS Center who wanted in. If you are someone who works in IT then you probably know the name Bill Grau. Bill is on record stating he doesn’t join anything he doesn’t plan on winning. Sounds like the gauntlet has been thrown down.

I would like to personally thank everyone who is participating this year. We have 558 players overall – our biggest Challenge to date.

Monday, March 3 marks the start of the Wellness Challenge. Start wearing your pedometers and keeping track of your steps. Remember to track any extra exercises and physical actives you do through the next 8 weeks for points as well. The last day of the Challenge is Sunday, April 27.

And did we mention you receive points for eating healthy? Eat 3, 4 or 5+ servings of fruits and vegetables per day will earn you points as well.

Double Step Days this year are March 17 and April 15.

We are extending our registration through Wednesday so if there are any procrastinators out there, make sure they sign up. But I don’t think we have anything to worry about. They are procrastinators.

You can log into your account and enter in your steps, food and physical actives at any time by visiting http://www.sunywellnesschallenge.com/my-account.

While you are there, see how your team stacks up against others at your school, or even other schools.

I don’t want to say Charissa Tucker from SUNY Adirondack is competitive, but I heard she just had a treadmill moved over in front of her desk and threw her chair out.

Good luck and let’s have fun!

The Chairman

Monday Morning the Challenge Starts

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17 Ways to Be Happier at Work

Article orginally appeared on http://www.inc.com/geoffrey-james/17-ways-to-be-happier-at-work.html
By Geoffrey James

happy_worker

1. Don’t compare yourself to others.

Everybody, and I mean everybody, starts out in a different place and is headed on their own journey. You have NO idea where someone else’s journey might lead them, so drawing comparisons is a complete waste of time.

2. Never obsess over things you cannot control.

While it’s often important to know about other things–like the economy, the markets that you sell to, the actions that others might take, your focus should remain on what you actually control, which is 1) your own thoughts and 2) your own actions.

3. Know and keep your personal limits and boundaries.

While your job might sometimes seem like the most important thing in your world, you’re killing a part of yourself if you let work situations push you into places that violate your privacy and your integrity.

4. Don’t over commit yourself or your team.

It’s great to be enthusiastic and willing to go the “extra mile,” but making promises that you (or your team) can’t reasonably keep is simply a way to create failure and disappointment.

5. Remember you get the same amount of time every day as everyone else.

You may feel you’re short on time and that you need more of it, but the simple truth is that when the day started, you got your fair share: 24 hours. Nobody got any more than you did, so stop complaining.

6. Don’t take yourself so seriously; nobody else does.

The ability to laugh at your foibles not only makes you happier as a person, it makes you more powerful, more influential and more attractive to others. If you can’t laugh at yourself, everyone else will be laughing behind your back.

7. Daydream more rather than less.

The idea that daydreaming and working are mutually exclusive belongs back in the 20th century. It’s when you let your thoughts wander that you’re more likely to have the insights that will make you both unique and more competitive.

8. Don’t bother with hate; it’s not worth the effort.

Hate is an emotional parasite that eats away at your energy and health. If something is wrong with the world and you can change it, take action. If you can’t take action, you’re better off to forgive and forget.

9. Make peace with your past lest it create your future.

Focusing on past mistakes or wrongs inflicted on you is exactly like driving a car while looking in the rear view mirror. You’ll keep heading in the same direction until you collide with something solid.

10. Don’t try to “win” every argument.

Some battles aren’t worth fighting, and many people are easier to handle when they think they’ve won the argument. What’s important isn’t “winning,” but what you, and the other people involved, plan to do next.

11. Remember that nobody is in charge of your happiness except you.

While some work environments are inherently difficult, if you’re consistently miserable it’s your fault. You owe it to yourself and your coworkers to either find a job that makes you happy or make the best of the job you’ve got.

12. Smile and laugh more frequently.

Contrary to popular belief, smiling and laughter are not the RESULT of being happy; they’re part of a cycle that both creates and reinforces happiness. Find reasons to smile.  Never, ever suppress a laugh.

13. Don’t waste precious energy on malice and gossip.

Before you tell a story about anybody else, or listen to such a story, ask yourself four questions: 1) Is it true? 2) Is it kind? 3) Is it necessary? and 4) Would I want somebody telling a similar story about me?

14. Don’t worry what others think about you; it’s none of your business.

You can’t mind read and you don’t have everyone else wired into a lie detector. Truly, you really have NO IDEA what anyone is REALLY thinking about you. It’s a total waste of time and energy to try.

15. Remember that however bad (or good) a situation is, it will inevitably change.

The nature of the physical universe is change. Nothing remains the same; everything is, as the gurus say, transitory. Whether you’re celebrating or mourning or something in between, this, too, will pass.

16. Trash everything in your work area that isn’t useful or beautiful.

Think about it: you’re going to spend about a third of your waking adult life at work. Why would you want to fill your work environment–and that part of your life–with objects that are useless and ugly?

17. Believe that the best is yet to come, no matter what.

When my grandmother was widowed in her 70s, she went back to college, traveled across Europe in youth hostels, and learned Japanese painting, among many other activities. The last thing she told me was: “You know, Geoffers, life begins at 90.”

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Welcome to Week 3 in the SUNY Wellness Challenge!

Happy Wellness Week everyone! We’ve made it to week 3 in our little adventure. I hope everyone is staying motivated and eating healthier! Even if its just a little bit :-)

I find just wearing my pedometer helps me realize I need to get out from behind my desk and move more than I usually do. Instead of sending an email to your coworker who is one room away how about just getting up, stretch your legs and go over there. Don’t forget to take breaks today even if its just for five minutes – get up and walk or stretch!

Over the weekend I was playing “Just Dance” with my 5 year old and realized two things – one that its great exercise. Two, I have no dance moves. But it was fun all the same.

 

DOUBLE STEP DAY THIS SUNDAY!

Hey, this SUNDAY (St. Paddy’s Day) we thought we would celebrate and have a DOUBLE STEP DAY! That is right… get out and do some walking on Sunday and double your steps for extra points for that day. When you enter in your step count, put in double amount. (For Sunday only guys!)

 

FACEBOOK PAGE

What else is new? Glad to see a lot of chatter on the Facebook page. If you have not checked it out and you have a Facebook account, head on over and join the conversation at http://www.facebook.com/groups/cayugafitnesschallenge.

(Yes, it says Cayuga Fitness Challenge but I couldn’t change the name in the URL – but that is our page for the SUNY Wellness Challenge.)

 

CORTLAND’S TOP SECRET WEAPON

Looks like the SUNY Cortland Librarians are going to be a tough bunch to beat this year. They have a training program that each person goes through. Don’t believe me? Check out their video here:

http://youtu.be/_k8BKX2eQ0Q

 

That is it for now. I’m off to go buy a few dozen donuts and ship them to OCC for the fun of it!
Keep Stepping!

The Chairman

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