Soar into Shape: Eat Better, Move More,
and Live Healthier!
Soar into Shape: Eat Better, Move More,
and Live Healthier!
Health and Wellness Center (HAWC)Nutritional Medicine Clinic
Orientation6,7, & 15 January 2009
AgendaAgenda
1. Opening Remarks – Col. Bergeson/ Col. Walberg
1. Opening Remarks – Col. Bergeson/ Col. Walberg
2. Overview of Soar into Shape 2. Overview of Soar into Shape
3. Soar into Shape Activities 3. Soar into Shape Activities
4. Tips to Consider/ In Preparation…. 4. Tips to Consider/ In Preparation….
5. Questions and Answers 5. Questions and Answers
Why Soar into Shape?Why Soar into Shape?
• The 2006 AF Community Action Plan indicated:
– Cold and dark conditions of Southcentral AK made it less desirable to exercise and increased tendency to eat more
58.457.1
6158.3
56.459.4
5660.260.4
52 54 56 58 60 62
AndersenEielson
ElmendorfHickamKadenaKunsanMisawa
OsanYokota
Percent of PACAF Bases with Body Mass Index (BMI) Greater Than 25
Overall BMI Percent: PACAF – 58.7%; AF – 55.5%
Soar into Shape TrendsSoar into Shape Trends
Purpose of Soar into ShapePurpose of Soar into Shape
• Increase fruit and vegetable consumption (5 servings per day)
• Exercise at least 45 minutes 4-5 times per week
• Increase water or sugar-free, caffeine-free beverage consumption (64 oz per day)
• Reduce screen time among youth
• Have fun (priceless!)
Key ComponentsKey Components
• Weigh ins (adults) or log check ins (youth)
• Weekly logs
• Health and wellness classes
• Wellness Challenges
• Additional points
• “Soar into Shape is not only about losing weight…it’s about incorporating healthy practices into your daily life!”
Anonymous
Soar into Shape CategoriesSoar into Shape Categories
Weigh-ins
IndividualTeam
Classes (6)Wellness Challenges (2)
Additional Points
Log Check-ins Weigh-ins
At-home assignments -
Youth
Classes - Adult (6)
Family
Wellness Challenges (2)
Additional Points
Individual and Teams of 4 Adults
Family
Fruits/Vegetables - PointsFruits/Vegetables - Points
• 4 cups = 5 pts
• >2 cups to <4 cups = 3 pts
• 1-2 cups = 1 pts
• Maximum of 5 pts
Fruits – What Counts? Fruits – What Counts?
• One serving- 1 cup = 1 medium piece of fruit, 1 cup
fruit/veg juice, 1 cup canned fruit
- 1/2 c dried fruit can be considered as 1 cup (Caution: dried fruits are high in calories)
• - Maximum of 1 cup fruit juice (100% fruit juice)
VegetablesVegetables
– One serving
- 2 cups of raw leafy greens can be considered as 1 cup
- 1 cup veg
- 1 cup veg juice (Limit 1 cup/day)– Examples
CarrotsBroccoliCauliflowerTomatoesGreen beans
VegetablesVegetables
– “Starchy” vegetables (limit 1 cup/day)Examples: legumes, beans such as kidney, peas,
potatoes, corn, yams, sweet potatoes
– Does not count as a servingPotato chipsFrench friesVeggie burger Ketchup Rice
Beverages - PointsBeverages - Points
• > 64 ounces (oz) or 8 cups = 5 pts
• 48-63 oz = 3 pts
• < 48 oz = 0 pts
• Maximum 5 pts per day
Beverages – What Counts?Beverages – What Counts?
– One serving• 8 oz water• 8 oz sugar free, caffeine free beverage (e.g.
crystal light, diet 7up)• 8 oz milk or soymilk (nonfat or 1%)
– Does not count as a serving• Coffee• Tea• Regular sodas• 2% or whole milk
Recommendations for physical activity
Recommendations for physical activity
• Adults:
Source: Healthy People 2010 & Physical Activity for Everyone, Center for Disease Control and
Prevention
Reduce the risk of chronic disease
At least 30 minutes of a moderate intensity physical activity, above usual activity, most days of the week.
Manage body weight and prevent gradual unhealthy body weight gain
Approximately 60 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs.
Maintain weight loss At least 60 to 90 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs.
Recommendations for physical activity
Recommendations for physical activity
• Children & Adolescents:– It is recommended that children
and adolescents participate in at least 60-minutes of moderate-intensity physical activity most days of the week, preferably daily.
Source: Healthy People 2010 & Physical Activity for Everyone, Center for Disease Control and Prevention
Which Types Are Aerobic?Which Types Are Aerobic?
• Basketball
• Jogging
• Cross Country Skiing
• Racquetball
• Cycling
• High Intensity Weightlifting
• Soccer
• Softball
• Step Aerobics
• Fishing
• Rowing Machine
• Swimming
• Jumping Rope• Watching
Television
F.I.T.T. PRINCIPLEF.I.T.T. PRINCIPLE
• Frequency– Number of exercise sessions per week
• Intensity– Level of difficulty
• Time– Duration of exercise session
• Type– Specific exercise modality
FITNESS - POINTSFITNESS - POINTSENERGIZE THROUGH EXERCISE
For adults
45 minutes of aerobic activity – 5 pts
30 minutes of aerobic activity – 3 pts
30 minutes of strength/flexibility, core training - 2 pts
Note: Maximum 5 points a day
For youth:
0-19 minutes of physical activity– 0 pts
20-29 minutes of physical activity– 2 pts
30-59 minutes of physical activity – 3 pts
60 minutes of physical activity – 5 pts
Fitness TipsFitness Tips
• Set reasonable goals for YOURSELF
• Record exercise data on a LOG
• Always warm up before exercise
• Always include flexibility
• Drink plenty of WATER
Additional Points30 points max per week
Additional Points30 points max per week
Valentine Day treadmill walk-a-thon
Scavenger HuntMiniature golf tournament
Hillberg Spring Carnival
Bowling at Polar Bowl
Activities through Outdoor Recreation
Wii Tournaments Enrolling in tobacco cessation classes
10,000 steps a day challenge
Completing the Soar program evaluation
The Sensible Weigh
Enroll in FitFactor
Enroll in FitLinxx Friday night rock climbing
Scavenger Hunt Ping Pong tournaments
Volunteering at weigh ins and wellness challenges
Youth Fitness Class at Arctic Oasis
Classes and At-Home Assignments
Classes and At-Home Assignments
• Nutrition Basics
• Fitness Basics
• Eating on the Run
• Healthy Sleep
• Core Training & Flexibility
• Stress Management
Youth will have the opportunity to complete at-home assignments to turn in at the log check in. Visit http://www.anchoragemilitaryfamilies.org to access assignments.
Wellness ChallengesWellness Challenges
• Box drill
• Sit and reach
• Push ups
• Sit ups
• Planks
• “Simon Says”
• Wall squats
• 1.5 mile run or walk
• 2 Nutrition stations
• Team fitness bonus stations
Point SystemPoint System
Soar Into Shape activities Point RangeMax. points per
individual
Exercise at least 45 minutes per day 0-5 420
Eat 5 servings fruits/vegetables per day 0-5 420
Drink 64 oz water or sugar-free, caffeine-free beverage per day 0-5 420
Attending Soar into Shape orientation 20 20
Attend health and wellness classes (6 classes)
1530 for classes
4, 5, & 6 135
Compete in 2 wellness challenges 100 200
Point SystemPoint System
Soar into Shape activities Point Range
Max Points Per Individual
Weighs in (excluding initial and final)
1020 for 3rd, 4th, and 5th
weigh in 70
Weight loss or weight maintenance
2 pts for every 0.1% pounds loss or 150pts for maintaining weight between 1-2
pounds Varies
Abdominal circumference
20 pts for every 0.5” lost Varies
Additional points10
(30 max per week) 360
AwardsAwards• First place team, family team, male, female, and youth
for amount of weight loss and highest amount of points*
• Best team name
• First place male, female, and youth wellness challenge competitors
• Soar into Shape Participation Certificate**
*Includes weight loss or maintenance and abdominal circumference*Includes weight loss or maintenance and abdominal circumference** ** Must accumulate a minimum of 900 pts ~60% of Soar into Shape points Must accumulate a minimum of 900 pts ~60% of Soar into Shape points
Weigh insWeigh ins
• Held every two weeks at the HAWC (Mon) and Nutritional Medicine Clinic (Wed)
• Initial weigh ins– 0700-1800
• Regular and final weigh ins– M: 0630-830; 1100-1300– W: 0700 - 0900; 1100 - 1300; 1500 - 1800
Youth Log Check insYouth Log Check ins
• Held every two weeks
• Assignments and log check in may be dropped off at Arctic Oasis (1500-1800)
• Youth present at log check ins receive an incentive
Tips for SuccessTips for Success• It’s not over ‘til it’s over!!! Don’t assume that you
are out of the game if you miss a few points
• Keep it simple! Find at least one thing to change about your lifestyle
• Have a strong support system
• Take advantage of the entire program
• Use the materials in the online Soar into Shape toolkit (http://www.anchoragemilitaryfamilies.org)
IN PREPARATION…IN PREPARATION…
• Select a weigh in site that you can attend every two weeks
• Wear same attire to weigh ins (if you start in BDUs, always wear them to weigh ins)
• Make copies of weekly logs (begin recording on 12 or 14 Jan)
• Make a copy of the Soar into Shape schedule
Questions…Questions…
• Review Soar into Shape handbook at http://www.anchoragemilitaryfamilies.org
• Email Elmendorf HAWC ([email protected])
• At weigh ins/log check ins
Any Questions????????????Any Questions????????????