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The Holidays−Obstacles and Opportunities for Weight Maintenance Webinar17 October 2012, 1300-1400
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Learning Objectives
Participants will:– understand the mindset needed for weight
management success and how to foster that mindset in Sailors and Marines.
– gain knowledge and understanding of weight management strategies and nutritional tools that aid in weight maintenance.
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Presenters:
Steven Heaston, PhD, MPH, Program Specialist for Clinical Prevention, NMCPHC
Diana Strock, MAT, ATC, Program Manager, Physical Fitness/Injury Prevention, NMCPHC
Sally J. Vickers, MS, CHES, Program Manager, Nutrition and General Health Promotion Training, NMCPHC
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HEALTHY MINDSET FOR THE HOLIDAYS STEVE HEASTON PHD, MPH
Enjoying the Holidays Without Totally Shattering Your Weight Management Goals
Oh boy! Another holiday season coming. Can I avoid gaining weight …again?
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Take Stock of Your Personal Holiday Wellness Goals
Maintain WeightLose Weight
Fit into ClothesStay Physically Fit
Maintain Healthy BehaviorsBe a Role Model for Others
Stay “Upbeat”
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Watch Out for Hazards Average Weight Gain Common Problems
– Eating out / parties– Large variety of choices– High-calorie snacks & beverages– Cut back on physical activity
Identify your personal Hazards?– Social pressure / willpower (Just say “No”?)– Disruption of healthy routines– Too busy– Communication
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Plan for Success
Plan Ahead of Time Construct a Detailed Strategy
– Dietary– Physical Activity– Psychological
Stay Focused Communicate with Others
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Handling Setbacks
Reaffirm commitmentIdentify triggers & coping skills
Identify self-defeating behaviorsResolve associated problems
Seek support
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Enjoy the Season …
NOFFS: Active Living Strategies For the Holiday Season
Diana Strock, MAT, ATCHuman Performance Program Manager & Advisor, NMCPHC & CPPD
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Presentation Objectives
1. Discuss strategies to increase active living daily practices throughout the holiday season.
• Identify how to combat holiday sedentary obstacles.• Identify how to increase activity levels during busy holiday schedules.
2. Provide a successful holiday exercise model – • Share FY12 Navy/Air Force couple testimonial.
3. Introduce the Navy Operational Fitness & Fueling System (NOFFS).
• Identify how to utilize the NOFFS to maintain weight during the holiday season.
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Common Obstacles/Excuses:Active Living During the Holidays
• Schedule: ---- “I’m way to busy to exercise.”
• Travel Obstacles: equipment, space, location• “I’m traveling, so I can’t exercise the way I normally do.”
• Weather: “It’s too cold outside.”
• Procrastination / Mental Validation: • “I’ll wait to exercise until after the holidays. I’ll make a New Years Resolution to exercise then.”• “Now is not the time to start a new exercise program.”• “Holiday is about family…. not about me & exercise.”
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Overcoming Obstacles
• Schedule
• Travel Obstacles • equipment • space• location
• Weather
• Procrastination / mental validation
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Navy Male Team Member
Air Force Female Team Member
LOSING body fat during theholidays? Is this possible?
A successful model:
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NOFFS = Holiday Activity
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• Background• Location of Instructors/POC• Virtual Trainer for NOFFS…. Step by step workout• Hard copy files – downloadable• Methodology• Movement Library• Equipment• Coaching Tools• NOFFS Survey/Eval.• Marketing Tools
www.navyfitness.org/noffs
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NOFFS Exercise ProgramKey Components
1. Pillar Preparation
2. Movement Preparation
3. Strength• Fit Kits• Dumbbells
4. Cardiovascular
5. Recovery
See COACHING TOOLS section on NOFFS Website
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Simple Steps to Get Started
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Mid-Atlantic (Norfolk)- NSA Norfolk - NSY Norfolk- NAVSTA Norfolk- NAS Oceana- NAVWPNSTA Yorktown - NAB Little Creek- NAS/JRB Willow Grove- NAS Brunswick- NAVWPNSTA Earle- SUBASE New London- NSY Portsmouth- NAVSTA Newport- NSGA Sugar Grove
Southeast- NAS Jacksonville- NAVSTA Mayport- SUBASE Kings Bay- NAF Key West- CBC Gulfport- NAVSTA Guantanamo Bay- NCSC Panama City- NAS Pensacola- CID Corry Station- NAS Corpus Christi
Northwest (Bangor)- NAVSTA Everett- NAS Whidbey Island- NAVSTA Bremerton
Southwest (San Diego)- NAVBASE Pt. Loma- NAVSTA San Diego- NAVBASE Ventura Country- NAF El Centro- NAS Lemoore- NAS Fallon- NAVWPNSTA Seal Beach- NAVBASE Coronado- NAWS China Lake- NPGS Monterey
Hawaii (Pearl Harbor)- NAVSTA Pearl Harbor- PMRF Barking Sands
Naval District Washington- WNY/Anacostia- NSWC Indian Head- NAS Patuxent River- NSWC Dahlgren
GuamNaval Forces Marianas SA
Japan - CFA Yokosuka - CFA Sasebo- NAF Atsugi
Europe (Naples)- NSA Naples- NAS Sigonella- NAVSTA Rota
Midwest (Great Lakes)- NAVSTA Great Lakes- NSA Mid South
NOFFS Delivery - Installations
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NOFFS Virtual Trainer
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NOFFS iPhoneApplication
iPhone Application is HERE!
Over 13,000 downloads!
i-Pad Application is Coming Soon!
22Romanian Deadlift (RDL) - Dumbbells
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NOFFS = Operational AND Holiday Movement Patterns!
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Frame personal exercise photo Mini-bands (inexpensive)
Tricycle/bicycle Exercise/yoga mat Work out gloves or shoes Sweatshirt / sweat-suit Activity event/trip or just a walk
Pedometer Journal for activity/goal setting Season pass – wildlife refuge
A time for gift exchange:Encourage Active Living
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Diana Strock, MAT, ATCSenior Advisor, Human Performance & Public Health, CPPD
Program Manager, Active Living & Injury Prevention, NMCPCdiana.strock@med.navy.mil
YOU EAT. WE’LL FUEL.
Healthy Eating During the Holidays
Sally J. Vickers, MS, CHES
General Guidelines:
– Balance Calories in with Calories Out– Portion Control– Limit Empty Calories from Alcohol– Candies, Cookies, Desserts, Oh My!
• Limit Desserts• Halloween Candy
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Attending Holiday Gatherings
Plan AheadFocus on the Social Aspects, not the FoodStrategies to Handle a Pot-LuckServe Yourself!Say “No thank you”Savor Every Bite
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If the Event Includes a Buffet…
Decide in AdvanceFill Most of Your Plate with the Healthy StuffDon’t Take the Dessert on Your First Trip
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When Hosting a Holiday Gathering
Lighten it upDon’t Tempt Yourself If Guests Offer, Make Healthy Suggestions
of What to Bring If Guests Bring Food Gifts…Make Healthy Beverages AvailableLoose the Leftovers
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Additional Resources NMCPHC Healthy Living/Nutrition Website at:
http://www.nmcphc.med.navy.mil/Healthy_Living/Nutrition/additional_resources.aspx
ChooseMyPlate at: http://www.choosemyplate.gov/
USDA Nutrition Website: http://www.nutrition.gov/
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Q&A
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Contact Information
Health Promotion and Wellness Department
Website:www.nmcphc.med.navy.mil/healthy_living/
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EvaluationPlease use the link below to connect to a survey where you can provide us feedback on this webinar. We appreciate your feedback along with any comments you can provide so that we may improve our webinar sessions.
http://www.surveymonkey.com/s/V3CZC6M
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