April’s Healthy Heroes, Assessment, Curriculum, and Instruction Department

 

Your department’s commitment to fitness is inspiring.  What does your departments fitness routines look like?  

Most of our staff members work out on a consistent basis ~ CrossFit and Gold’s Gym are two popular places.  Others have incorporated walking into their daily routine.

 

What are some things your department does to prioritize healthy living?

Department meetings now include a more balanced offering of fruit and vegetables.  We used to be the department to come to for “treats”.  We still have treats, just the healthy kind.

We talk about exercise and eating healthy quite often and encourage each other.

Get up and walk

Standing work stations

What are your favorite healthy foods?  

Possibilities are endless, salad every day, avocados, healthy soups, brussel sprouts (raw and cooked), green juice, homemade pesto replaces salad dressing, protein smoothies, dark chocolate, layering veggies on salads ~ being creative.  Lots of lean protein to make sure your body is recovering from workouts.

 

What would you like to see in our schools to promote healthy living for SVVSD

employees?

The Healthy Foods Lunch & Learn that is offered at the ESC should be expanded to schools.  It is a wonderful and fun way to get tips, tricks, and recipes.

What would be your Personal Healthy Tip?  

Just start ~ it is easy after that.  Find a workout routine you can do 5-6 times per week (in the beginning 3 times per week) and make sure it includes a variety of exercises.  No matter what you choose, it needs to be fun and doable consistently.  Make working out and eating healthy a priority.  Start small so you don’t get discouraged or too sore.  Weight training is super important as you get older.

 

Planning each week for healthy meals is imperative.  Planning will ensure success!

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11 Setback Recovery Tips

Did you indulge a little too much over the weekend? That’s OK — stay positive and don’t be hard on yourself. It’s normal to slip into old bad habits from time to time, or hit a weight-loss plateau despite your best efforts. Simply be curious about your choices, and use your experiences as learning opportunities for the future. Don’t give up — use these tips to get back on track.

Recommit to your goals with these strategies »

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What’s in Season in April?

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Interested in Continuing with Weight Watchers?

Weight Watchers has put together an offer for SVVSD members to transfer to the Longmont Center for a meeting that is open to SVVSD ONLY!

We will offer a SVVSD Series on Mondays beginning April 30 in Longmont from 4:45 pm – 5:30 pm.

All members who choose to continue their momentum will receive the special Deal Days pricing of $132.60 as long as they pay by April 13.

 

Download (PDF, 267KB)

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What is the Single Best Thing we can do for our Health?

Thirty minutes a day. That’s the magic number. Thirty minutes a day of moderate physical activity is not only the surgeon general’s recommendation, it’s also been shown to be one of the most effective remedies for a number of chronic conditions, including joint pain, depression and diabetes.

Have a look at this video by Dr. Mike Evans, founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, to learn more about his research on 30 minutes of daily physical activity and the healing effects it has on the mind and body.

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Want to run a 5K? Try this training guide!

Looking for a new fitness challenge? With spring right around the corner, it’s the perfect time to sign up for a 5K race! Running 3.1 miles may seem daunting if you’re a rookie, but it doesn’t need to be. This beginner’s training guide takes you step by step to help build mileage and endurance the smart way. Follow this schedule and you’ll be ready for race day in just two months. Start slowly and get motivated to move!

 

Check out this 5K plan »

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Keep America Active!

What if you could go coast to coast without boarding a plane, hopping on a bus, or gassing up the car? Well, now you can in Keep America Active.

Starting April 1st, this virtual country-wide tour will take you from state to state, stopping at amazing hot spots with postcard-perfect images and bet-you-didn’t-know descriptions. Each day you’ll visit a new attraction, earning points and stars as you record exercise minutes or steps, plus 7-9 hours of sleep and 5+ serving of fruits/vegetables.

To make it even easier, you can use a tracking device to record your daily steps. Just put the wireless activity tracker on in the morning, sync it with your computer or app, and your steps will automatically load to your Keep America Active account. Get ready to move toward a healthier you… Keep America Active is coming soon!

Registration begins on March, 19th! Register by March 22nd at 10:00am to be entered into a FitBit Prize Drawing! 

Register Here>> 

Download (PDF, 466KB)

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What’s in Season in March?

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Exercising in the Cold

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32 fun ways to burn calories

Find out just how many calories you burn doing your favorite activities.

Exercise doesn’t have to feel like a chore — there are a variety of fun things to do that are also calorie scorchers. This chart offers a range of activity ideas, including the estimated number of calories burned while doing them for one hour. Specific calorie expenditures vary depending on the exercise, intensity level and individual. If you weigh less than 160 pounds, your calories burned would be somewhat less than shown, and if you weigh more than 240 pounds, calories burned would be somewhat more. Use these stats to motivate you to get moving!

Activity (1-hour duration) Weight of person and calories burned
160 pounds 200 pounds 240 pounds
Cardio, high impact 533 664 796
Cardio, low impact 365 455 545
Aerobics, water 402 501 600
Backpacking 511 637 763
Basketball game 584 728 872
Bicycling, < 10 mph, leisurely pace 292 364 436
Bowling 219 273 327
Canoeing 256 319 382
Dancing, ballroom 219 273 327
Football, touch or flag 584 728 872
Golfing, carrying clubs 314 391 469
Hiking 438 546 654
Ice skating 511 637 763
Jumping rope 861 1,074 1,286
Racquetball 511 637 763
Resistance (weight) training 365 455 545
Rollerblading 548 683 818
Rowing, stationary 438 546 654
Running, 5 mph 606 755 905
Running, 8 mph 861 1,074 1,286
Skiing, cross-country 496 619 741
Skiing, downhill 314 391 469
Skiing, water 438 546 654
Softball or baseball 365 455 545
Stair treadmill 657 819 981
Swimming, laps 423 528 632
Tae kwon do 752 937 1,123
Tai chi 219 273 327
Tennis, singles 584 728 872
Volleyball 292 364 436
Walking, 2 mph 204 255 305
Walking, 3.5 mph 314 391 469

Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.

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