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Montana Moves and Montana Meals
To encourage purposeful, fun movement and activity in the
Last Best Place. Montana Moves w...
Montana Moves and Montana Meals

www.montanamovesandmeals.com
Challenge of the Month!
 Objectives
 Teach and encourage new healthy habits
 Foster sense of community among participan...
January
 Montana Moves
 It all starts with a goal!
 A Goal properly set is halfway reached. –Abe Lincoln

 SMART GOALS...
January
 Montana Moves
 Other goal-setting tips



Answer “How”
 “How will I achieve this goal?”
Make it easy
Change y...
January
 Montana Meals
 Try New Things






Try four new recipes during
January
Download Recipe Log from
www.wellnes...
January
 Montana Meals
 New Year is the perfect time to try new things!
 “Cooking is probably the most important thing ...
February
 Montana Meals
 Eat Smart for your Heart!
 February is American Heart Month
 Heart Healthy diet: lots of colo...
February
 Montana Meals
 Eat Smart for your Heart!


Benefits of Hearth Healthy Foods
 Lower LDL cholesterol
 Healthy...
February

@montanamoves

 Montana Moves
 Make Tracks! (Photos)

Prize: Chinook Technical
Outdoor Trekking Poles
March
 Montana Moves & Montana Meals
 Be a Behavioral Architect!
 Engineer your Environment for success


New behavior...
March
 Montana Moves & Montana Meals
 Be a Behavioral Architect!


Montana Moves Examples








Schedule and tr...
March
 Montana Moves & Montana Meals
 Prizes:



Montana Meals: Snapware Glasslock Food Storage Containers
Montana Mov...
April
 Montana Meals
 Meal Planning



Plan dinners for one week.
Bonus: Breakfast and lunch as well

 This is a Meal...
April
 Montana Moves
 P.B.! Set a Personal Best


Performance





Duration






Longest walk, hike, run, bike, ...
April
 Montana Moves
 P.B.! Set a Personal Best


Prize: a hammock!
May
 Montana Moves
 May is National Bike Month!


Bike Bingo



Prizes:



Polar Water Bottle
Bike Gloves


May
 Montana Moves
 May is National Bike Month!


National Bike Challenge!
 May 1 – September 30.
East vs. West!
 201...
May
 Montana Meals
 Eat more Plants (Cristin’s 2nd Tenet)




Veggilicious or Fruitopia
3 Servings of Fruits and/or V...
June
 Montana Meals
 My Plate! Picture Challenge

@montanameals
June
 Montana Moves
 Down and Dirty Challenge (Photos)
July
 Montana Moves
 Trailblazer Challenge (Photo and/or story)


Hike or Bike a new trail!

I’m in love with Montana. ...
July
 Montana Meals
 Drink and Be Merry!
 > 48 oz water/day (6 glasses)
 Prize: Aqua Zinger infusing water bottle
August
 Montana Meals
 Share a Healthy Recipe!
 What’s your “Go-To” recipe on busy weeknights?




Quick, simple
Or ...
August
 Montana Moves




New activity
One time, or ongoing
Tell us your story!

 “We keep moving forward, opening ne...
September
 Montana Moves
 Back-to-School Bingo
September
 Montana Meals
 Pack a Healthy Lunch






Fruit
Vegetables
Lean protein
Water (or other low sugar bevera...
October
 Montana Meals
 Enjoy your Food! (Cristin’s 6th Tenet)
 Checklist of strategies including:




Turn off the ...
October
 Montana Moves
 Wildcard!
November
 Montana Meals & Montana Moves
 2014 Wellness Success Stories!
 Prizes: Journals
December
 Montana Meals
 On the Right Track



Keep a Food Log for 1 to 3 days.
Online, smartphone app, or written
December
 Montana Moves
 2014 Photo of the Year!
Quarterly and Grand Prizes!
Challenge Yourself in 2014!
 January COTM Deadline: February 3rd
 Next Webinar: Wellness Overview, Wednesday,

February ...
MUS Wellness Challenge of the Month 2014
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MUS Wellness Challenge of the Month 2014

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Transcript of "MUS Wellness Challenge of the Month 2014"

  1. 1. Montana Moves and Montana Meals To encourage purposeful, fun movement and activity in the Last Best Place. Montana Moves will provide fitness and exercise education and challenges to motivate and encourage MUS employees and their families to get out, be active, have fun, and learn healthy habits along the way. To encourage healthier eating and optimal nutrition for daily living and Montana adventures. Montana Meals will provide the opportunity to find new recipes, get nutrition and cooking tips, and participate in nutrition challenges designed to make healthier food choices a life-long habit. www.montanamovesandmeals.com
  2. 2. Montana Moves and Montana Meals www.montanamovesandmeals.com
  3. 3. Challenge of the Month!  Objectives  Teach and encourage new healthy habits  Foster sense of community among participants  Offer educational support for challenges  Have fun!  Incentives for participants.
  4. 4. January  Montana Moves  It all starts with a goal!  A Goal properly set is halfway reached. –Abe Lincoln  SMART GOALS      Specific Measurable Attainable Realistic Time-Based I will eat fruit with each meal I will reduce my cholesterol to under 200 I will register for a 5k this spring I will exercise 30 minutes a day 3x per week I will achieve my optimal weight of 140 by losing 1-pound per week for the next 12-weeks.
  5. 5. January  Montana Moves  Other goal-setting tips  Answer “How”  “How will I achieve this goal?” Make it easy Change your environment (March Challenge) Prize: YurBuds Headphones  wellness@montana.edu     RE: January Moves
  6. 6. January  Montana Meals  Try New Things    Try four new recipes during January Download Recipe Log from www.wellness.mus.edu or blog Prize: Year subscription to Eating Well magazine
  7. 7. January  Montana Meals  New Year is the perfect time to try new things!  “Cooking is probably the most important thing you can do to improve your diet. What matters most is not any particular nutrient, or even any particular food: it’s the act of cooking itself. People who cook eat a healthier diet without giving it a thought.” – Michael Pollan Not limited to entrees   Salads, side dishes, appetizers, healthy desserts or baked goods
  8. 8. February  Montana Meals  Eat Smart for your Heart!  February is American Heart Month  Heart Healthy diet: lots of colorful fruits & veggies, high fiber, low salt, limited saturated & trans fats  Eat at least one Heart Healthy Food every day!           Oatmeal Citrus fruit Salmon or Tuna Beans (black, pinto, kidney, etc) Berries (strawberries, blueberries, raspberries, etc) Tomatoes Bananas Green tea Apples Walnuts
  9. 9. February  Montana Meals  Eat Smart for your Heart!  Benefits of Hearth Healthy Foods  Lower LDL cholesterol  Healthy blood pressure  Improved vascular health  Weight maintenance  Longevity  Prize: Misto Oil Mister & Herb Saver
  10. 10. February @montanamoves  Montana Moves  Make Tracks! (Photos) Prize: Chinook Technical Outdoor Trekking Poles
  11. 11. March  Montana Moves & Montana Meals  Be a Behavioral Architect!  Engineer your Environment for success  New behaviors are formed when:  We are intentional (use your SMART goals)  We keep things simple (don’t get too elaborate)  We make it easy (arrange your environment to foster success)
  12. 12. March  Montana Moves & Montana Meals  Be a Behavioral Architect!  Montana Moves Examples       Schedule and treat your workouts like any other appointment Lay out your clothes and shoes the night before Make exercise equipment accessible Rearrange Stuff (especially office) Tie a trigger to an existing behavior  When I get out of my office chair, I will do one stretch Montana Meals Examples
  13. 13. March  Montana Moves & Montana Meals  Prizes:   Montana Meals: Snapware Glasslock Food Storage Containers Montana Moves: Yoga Mat and Bag
  14. 14. April  Montana Meals  Meal Planning   Plan dinners for one week. Bonus: Breakfast and lunch as well  This is a Meal Plan not a Food Log  Send it in before you execute.  Prize: Slow Cooker
  15. 15. April  Montana Moves  P.B.! Set a Personal Best  Performance    Duration    Longest walk, hike, run, bike, swim, etc. Consistency   Fastest 5K Heaviest Lift or most reps at a certain weight Start a streak or span behavior Highest elevation or climb Something you’ve never done before
  16. 16. April  Montana Moves  P.B.! Set a Personal Best  Prize: a hammock!
  17. 17. May  Montana Moves  May is National Bike Month!  Bike Bingo  Prizes:  Polar Water Bottle Bike Gloves 
  18. 18. May  Montana Moves  May is National Bike Month!  National Bike Challenge!  May 1 – September 30. East vs. West!  2013 State Champs east west billings Butte  37 Riders bozeman Dillon  17,000 miles logged! Glendive Helena  Challenge supported by Endomondo Great Falls Kalispell Havre Miles City Missoula
  19. 19. May  Montana Meals  Eat more Plants (Cristin’s 2nd Tenet)    Veggilicious or Fruitopia 3 Servings of Fruits and/or Veggies per day Prize: Salad Spinner
  20. 20. June  Montana Meals  My Plate! Picture Challenge @montanameals
  21. 21. June  Montana Moves  Down and Dirty Challenge (Photos)
  22. 22. July  Montana Moves  Trailblazer Challenge (Photo and/or story)  Hike or Bike a new trail! I’m in love with Montana. For other states I have admiration, respect, recognition, even some affection. But with Montana it is love. And it’s difficult to analyze love when you’re in it. –John Steinbeck Prize: Montana Hiking Guidebook (Regional)
  23. 23. July  Montana Meals  Drink and Be Merry!  > 48 oz water/day (6 glasses)  Prize: Aqua Zinger infusing water bottle
  24. 24. August  Montana Meals  Share a Healthy Recipe!  What’s your “Go-To” recipe on busy weeknights?    Quick, simple Or just delicious! Doesn’t need to be original; but include where it’s from  Prize: Cookbook – How to Cook Everything by Mark Bittman
  25. 25. August  Montana Moves    New activity One time, or ongoing Tell us your story!  “We keep moving forward, opening new doors, and doing new things, because we’re curious and curiosity keeps leading us down new paths.” –Walt Disney  Prize:
  26. 26. September  Montana Moves  Back-to-School Bingo
  27. 27. September  Montana Meals  Pack a Healthy Lunch      Fruit Vegetables Lean protein Water (or other low sugar beverage) Whole grain or unrefined starch  Take a picture or fill out the Healthy Lunch Checklist
  28. 28. October  Montana Meals  Enjoy your Food! (Cristin’s 6th Tenet)  Checklist of strategies including:    Turn off the TV during meals Share a meal with family or friends Give yourself permission to eat all foods  Prize: Intuitive Eating, by Evelyn Tribole and Elyse Resch, and a kitchen timer
  29. 29. October  Montana Moves  Wildcard!
  30. 30. November  Montana Meals & Montana Moves  2014 Wellness Success Stories!  Prizes: Journals
  31. 31. December  Montana Meals  On the Right Track   Keep a Food Log for 1 to 3 days. Online, smartphone app, or written
  32. 32. December  Montana Moves  2014 Photo of the Year!
  33. 33. Quarterly and Grand Prizes!
  34. 34. Challenge Yourself in 2014!  January COTM Deadline: February 3rd  Next Webinar: Wellness Overview, Wednesday, February 25th  Spring Webinars  March 27th Manage Your Life Series: Stress Management  May 1st Sitting is the New Smoking 2—Office Stretches and Behavioral Architecture      Make this Grassroots! Help us get people involved! www.montanamovesandmeals.com www.wellness.mus.edu wellness@montana.edu 406-994-2391 (fax)
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