FACULTY/STAFF WELLNESS 07-08

Sponsored by: FLC Wellness Committee

“To inspire, motivate, and validate the well-being and morale of the whole self within the Fort Lewis College Community.”

GUIDELINES FOR 2007-2008 PARTICIPATION:

Are you ready?  Ready to get started or stay started on your wellness activity for this academic year?  Find the choices and respective details below.   

PICK ONE OR BOTH:   SET A WELLNESS GOAL and/or 4FOR BEING FIT

SET A WELLNESS GOAL

BALANCE is always an important aspect of wellness.  Therefore, we encourage you to focus on any component of the wellness wheel and set your own personal goal for the year.  Establish a SMART Goal to achieve during this academic year.  The SMART Goal criteria are simple:  S = specific; M = measurable; A = accountable; R = realistic; T = timeline.  See the examples below.  You will set a goal and track your progress, reporting in once each month to Lisa at campi_l@fortlewis.edu .  Goals and progress checks will be held in confidence.  Submitting a goal, tracking your effort, and reporting your monthly progress by simply describing the progress you have made toward your SMART goal in a sentence or two will make you eligible for incentive and year-end rewards.  Read on for some sample goals:

1.       Get a minimum of 7 hours of sleep 5/7 nights each week from November 1^st until March 31^st.

2.      I will walk, bike, or use the city bus 4/5 days per week to get to work from November 1^st until March 31^st.

3.      Spend time on my favorite hobby once weekly until the conclusion of the school year.

4.     Drink 5, 12-15 oz glasses of water everyday through March 31^st.

5.      I will devote 1 hour 5 days a week to “deep cleaning” the house for one month and continue with 2 hours each week of maintenance for the next 5 months.

6.      I will select five books from my “books I want to read” pile and read them by March 31^st.

7.     Take 10 minutes a day at least 5 days each week to relax, meditate, and stretch through the end of March.

AND/OR

4FOR BEING FIT

Four person teams, recording total minutes, and logging only physical activity minutes: Rhythmical; Flexibility; Strength; and Recreation – that’s all there is to it!

1.   Record minutes spent ON TASK in exercise.

• RHYTHMICAL or continuous exercise (e.g. biking, walking, swimming, jogging, step aerobics, skating, x-country skiing…); 15 minutes minimum.
• STRENGTH training, weightlifting, calisthenics, pilates, physioball…minimum 10 minutes.
• FLEXIBILITY enhancement including stretching, yoga, tai chi…5 minutes minimum.
• RECREATION includes any activity that is physical movement oriented like dancing, volleyball, basketball, soccer, downhill skiing, horseback riding, fly fishing (especially intramural, city recreation, and outdoor pursuit activities!), and raking leaves, gardening, housecleaning, snow shoveling…(15 minutes minimum).  
• *REMEMBER: “time on task” is the key to countable minutes!!! And required on-the-job activities are not countable.

2. TEAMS:  Employees may set up your own teams of 4.  One new employee, an exercise convert (someone who hasn’t exercised on a regular basis for the past year); or a first time participant per team will benefit the team by a bonus 10% of that team member’s total movement minutes at the end of the competition.  One bonus per team allowed; although your whole team can certainly be made up of new employees, first timers, or exercise converts.  *If you wish to participate, but do not have a team, contact Marcy; also send team registration forms to Marcy at jung_m@fortlewis.edu on or before 11/1.

3. LOGGING:  Submit individual log forms to your team captain at the end of each logging period; and the team captain is responsible for submitting all team member logs to Marcy Jung, Exercise Science (or e-mail to jung_m by the scheduled due dates).  A one week grace period following the due date will be allowed for turning in logs. On-line forms for each logging period are available at our web-site: search “Wellness” on the A-Z index or go to faculty/staff and click on committees.  

LOGGING PERIODS       DUE DATES               LAST CHANCE TO SUBMIT 

1. Nov. 1 – Dec. 8            Friday, December 14            Friday, December 21

2. Dec. 9 – Feb. 2            Friday, February 8                 Friday, February 15

3. Feb. 3 – March 30      Friday, April 4                        Sorry, NO last chance

                                                                                             - it’s time to party!