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Welcome Packet

Belief Statement:

Welcome! Why worksite wellness?

The Ithaca College Mind, Body, Me wellness program focuses on you: the employee. It gets you involved by helping you identify and move toward your personal health and wellbeing goals and encourages celebration of your successes. Mind, Body, Me promotes a culture of wellness at IC, and in doing so, supports a healthier YOU! At Ithaca College, wellness is multi-faceted. We believe that a successful worksite wellness program should address every aspect of our most important componentYOU! To do so, we have integrated our wellness program with our work/life benefit administrator, eni, as well as oncampus resources to provide cutting edge tools and resources to help you create a personalized wellness plan.

We believe in the integration of work and life outside of work.

Vision Statement: Ithaca College will implement a comprehensive approach to wellness via awareness, education, services, policy and practices. Ithaca College will establish a work environment that expects and promotes healthy lifestyles and choices enabling employees to achieve full potential by nurturing mind-body-spirit.

Mission Statement: By partnering with a combination of available resources, the College will be able to optimize services to meet a wide range of our employees’ personal health needs resulting in a positive impact on their health and wellbeing. We are committed to a proactive wellness initiative which will enable our employees to take a greater role in their total health and wellbeing. Prevention (proactive) as opposed to treatment (reactive) is the key to achieving or maintaining a healthy lifestyle. We are committed to a wellness strategy that invests in our employees, allowing them to optimize their health and resilience.

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Welcome Packet

Approx 90 Mins

Wellness Path

Attend Mind Body Me Program Orientation

“MIND, BODY, ME” WELLNESS PROGRAM FLOW CHART

Approx 60 Mins

Approx 60 Mins

Within 1 wk of Assessment Completion

Utilize Website Resources and Tools

Utilize Wellness Clinic

Attend Biometric Screening, complete Health Risk Assessment (HRA) at PRW Bring eni Username and Password with you

Cycle Back to HRA and Biometrics at 1 year interval

Attend Fitness and Wellbeing Assessment at Wellness Clinic or Fitness Center

Contact Health Coach to review HRA, develop wellness plan and goals

Utilize Fitness Center

Continue Calls with Health Coach

Participate in Activities and Incentives

All resources are available free of charge to create your own individualized wellness plan

Biometric Screening: blood pressure, cholesterol, glucose, pulse, body mass index (BMI). Health Risk Assessment (HRA): a confidential online health questionnaire that will provide you with immediate feedback about your health and lifestyle. Activities: monthly workshops through eni, monthly lunch and learns, focused events/challenges, wellness clinic and fitness center classes.

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Wellness Program Features Biometric Screenings: (pg. 5)

Personal Wellness Coordinator:

A nurse will administer a health screening, which includes height, weight, blood pressure, heart rate, body fat, blood sugar and cholesterol.

An eni PWC is your main point of contact and guide for any wellness program questions you may have.

Health Risk Assessments: (pg. 8)

You can take advantage of an individualized health/fitness appraisal developed by fitness professionals and experience an exercise program guided by a fitness specialist.

Your online health risk assessment will generate a report that highlights your personal risk factors. Your profile includes a Total Health Score and a score for six separate health categories including Cancer Risk, Heart Health, Nutrition, Fitness, Stress, and Safety.

Health Coaching: (pg.9) A Health Coach will be available to provide you with individualized support to help identify obstacles that prevent you from making healthy choices and to form a plan to reach your wellness goals.

Personalized Web Portal: (pg.10) This exclusive web portal offers access to hundreds of articles, trainings, trackers and calendars. You can also participate in programs that revolve around specific initiatives such as weight management or smoking cessation.

Wellness Clinic: (pg. 11)

Fitness Center: (pg.13) You can take advantage of a variety of classes, exercise equipment and certified personal trainers.

Fun Activities: A wide array of fun and exciting wellness activities such as walking events, fitness challenges, and healthy luncheons will take place throughout the year.

Incentives and Rewards: The greatest incentive is living a healthy life, but by participating in the Mind, Body, Me Program, you will also help to lower health care costs and have the opportunity to earn cash or prizes.

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Biometric Screening: KNOW YOUR NUMBERS! I M P O R TA N T N U M B E R S T H AT Y O U S H O U L D K N O W To begin taking charge of your own health, there are 5 crucial numbers you should know. Make knowing them your mantra and you’ll be on the road to a healthier, longer life.

1. Blood Pressure Over 50 million American adults have high blood pressure, also called hypertension; within this range, 1 out of every 3 isn’t even aware they have this serious medical condition. High blood pressure can cause a host of medical problems including cardiovascular disease, chronic kidney disease and stroke, which can strike suddenly. •

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Your blood pressure can be tested in several places like your doctor’s office or at a pharmacy. Learn how to test your own blood pressure and invest in a device you can use at home. Get in the habit of testing your blood pressure once a month. Make sure each time to test it at the same point in the day, when you’re most relaxed. For accuracy, take 3 readings and figure out the average number between them. Pay attention to the top number – the systolic pressure, which indicates the pressure when the heart beats while pumping blood – the best lifelong measurement for hypertension. A systolic reading above 140 is considered too high and warrants seeing your doctor.

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2. Waist Size If you’re sporting a large waistline, your risk of dying prematurely is nearly double. The reason is because belly fat, often fondly referred to as a spare tire or a beer gut – sends out a toxic stream of chemicals impacting the whole body. • •

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Take your waist size once each month with a measuring tape. Measure at your natural waistline, which is above your hipbone and below the ribcage – not where your belt lies or around your hips. Be mindful of your posture and suck in your stomach since the fat you’re measuring is deep inside the belly. A waist size over 35 inches in women and over 40 inches in men greatly increases the risk of chronic diseases like diabetes, heart disease and more. The ideal waist size for women is 32 ½ inches and 35 inches for men.

3. Weight Stepping on a scale and finding out your body weight is one of the easiest numbers to calculate and an excellent indicator of your overall health. According to the Centers for Disease Control (CDC), 1 out of 3 Americans are considered obese, which can cause a slew of health problems such as cardiovascular disease, gastro esophageal reflux disease (GERD), gout, hypertension, high blood pressure and cancer. • • • •

The average American woman stands approximately 5’4” tall. At this height, you should weigh less than 175 pounds, the cut off point for obesity. The average American man is about 5’9” tall and should weigh less than 196, his cut off for obesity. Taller folks can add 5 pounds per inch; if you’re shorter, subtract 5 pounds per inch. Write your weight down monthly. Studies show that by tracking this number, you’ll do a better job keeping it down.

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4. Cholesterol High cholesterol is a major risk factor for cardiovascular disease. • •

To test your cholesterol levels, you need to see a doctor or someone in the health care field who can administer a simple blood test. Don’t worry about memorizing your total cholesterol number, which can be misleading. Instead, memorize the 2 forms it’s carried in: HDL and LDL. Your HDL, the healthy cholesterol, needs to be 50 or better; your LDL, the unhealthy cholesterol, should be under 100. If your numbers do not fall in this range, discuss strategies for lowering your LDL and increasing your HDL with a health care professional.

5. Fasting Blood Sugar Testing your fasting blood sugar (FBS) measures your risk for diabetes, a chronic disease that can lead to blindness, cardiac disease, kidney failure, nerve problems and an impaired immune system. Diabetes is particularly high in the African American community. •

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Your fasting blood sugar number must be measured after an 8-hour fast. Fasting is key since ingesting food—say, a banana an hour beforehand—would raise blood sugar levels and could create a false pre-diabetic or diabetic reading. Your FBS can be determined with a simple blood test or a finger stick test. A fasting blood sugar number above 100 is considered pre-diabetic; treatment measures should be discussed with a physician.

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Health Risk Assessment Completing your HRA is an important step toward a healthier you! Your HRA is a confidential online health questionnaire that will provide you with immediate feedback about your health and lifestyle. The HRA will generate a report that identifies key areas of health and wellness concerns as well as recommendations designed to help you achieve optimal health. After completing your HRA, you are encouraged to meet with a Health Coach who will review the Health Risk Assessment with you and help design a wellness plan that is aligned with your goals.

Your detailed Health Risk Assessment covers key health issues including:

• HEART HEALTH • NUTRITION • WEIGHT MANAGEMENT • FITNESS • CANCER • SMOKING • STRESS • SAFETY

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Health Coaching What is a Health Coach? Health coaches are experts in the fields of health and wellness who are trained to help you overcome everyday obstacles and reach your wellness goals. They hold degrees in areas such as Exercise Science, Athletic Training, Nutrition, Personal Training, and Nursing and often hold numerous professional certifications. Coaches also have access to the most cutting edge wellness research, so you can be sure that the information you are receiving is evidence based and will provide results. What to Expect from your Coaching Session: • 1 on 1 attention • Health Risk Assessment Review • Discussion of wellness challenges and goals • Development of an action plan • Updates and re-evaluation of challenges, goals and action plan How a Coach can help you Reach Your Goals: Coaches can assist you with all of your wellness concerns from eating right, managing a chronic condition, beginning a fitness program, all the way through reducing stress. Your coach will provide you with a structured and supportive approach that is designed to motivate change and achieve results. You will receive an individualized plan that will help you reach your goals in a manageable way. Your coach will become familiar with your strengths, weaknesses, objectives, and aspirations. Why is Coaching so Beneficial? Your health coach will really get to know you before making any recommendations. They will listen to determine what your wellness concerns and goals are in order to understand exactly what you hope to gain from the program. In addition, your coach will ascertain how far you are from achieving your goals and will design a progressive plan that will allow you to achieve results in a timeframe that works for you. How can you go wrong with an individualized plan that is designed just for you?

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Wellness Clinic

Our mission is to provide quality health and fitness services to Faculty and Staff while enhancing practical experiences for our students through guided clinical training. All Mind, Body, Me participants have access to a free membership! An individualized health/fitness appraisal and exercise program, developed by a Fitness Specialist, are also included in your Wellness Clinic membership. We provide constant monitoring of the exercise floor to help you exercise successfully, ensure safety, and motivate you to succeed. Our staff is on hand when you have a question about your wellness or exercise program. During your first two visits to the Clinic, a Fitness Specialist will provide you with an orientation to the exercise equipment and develop a fitness plan to help you become comfortable with all the Clinic has to offer. Take advantage of these experts every time you work out by asking for new exercises, cutting-edge workouts, or a question or two on any fitness related topic. Exercise equipment includes: Group Exercise Classes include: Treadmills, Bikes Group Cycling Steppers, Rowers Couch to 5K Elliptical Trainers, Cross Trainers Yoga Cybex Weight Machines Pilates Free Weights, Thera-bands Boxing Yoga mats, Physio Balls Crossfit And MUCH MORE New at the Wellness Clinic: Small Group Training - workout with a buddy or two and one of our fitness specialists (FS) at times that are mutually convenient to your group. Try it out!! Additional individual instruction sessions can also be arranged – at no cost!!

To learn more about how the Wellness Clinic can help you to better health and fitness: www.ithaca.edu/wellness or call 274-1301 302 Center for Health Sciences

Email: [email protected] Fax: 607-274-7070

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Getting Started At The Wellness Clinic Step 1: Members Complete Mind, Body, Me Fitness Assessment

Step 2: If MBM members wish to join the Wellness Clinic: a. Fill out the on-line application form on the Wellness Clinic website. (http://www.ithaca.edu/hshp/clinics/wellness/) b. You will be contacted to set up your orientation sessions and Graded Exercise Test (GXT). i. You may be required to complete a physician’s clearance form depending upon risk

Step 3: a. Complete two 1-hour sessions of exercise education/orientation. i. Each member may not exercise until orientation sessions are completed. b. Post-GXT consultation to review current progress/satisfaction/review GXT results/new or altered prescription depending upon when GXT is performed.

Step 4: After each new member is oriented, they have the following options: a. Continue with Fitness Specialists to progress towards exercise independence. b. Utilize group exercise classes. c. Utilize small group exercise sessions.

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Ithaca College Fitness Center

Summer Hours: Monday-Thursday: 7AM – 6:30PM Friday: 7AM – 5:30PM Saturday: 12PM – 3PM Sunday: 12PM – 3PM

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Academic Year Hours: Monday-Thursday: 7AM – 11PM Friday: 7AM – 8PM Saturday: 10AM – 7PM Sunday: 11AM – 11PM

Equipment: The exercise area has over 50 pieces of cardio equipment, two selectorized weight circuits, and a variety of free weights. Our most recent update is the new Preva user accounts that are available with our Precor touchscreen cardio equipment. The Preva software automatically tracks your total workout time, distance and calories burned. Group Exercise: The Fitness Center offers a variety of classes that is on par with many commercial gyms. During the academic year we offer 35-40 classes per week with the class schedule being updated every semester. Some ® examples of class offerings include Zumba®, Group Cycling, Yoga, Pilates, BODYPUMP and TRX Suspension Training. All of the classes offered in the Ithaca College Fitness Center can be adapted to be appropriate for exercisers of all ages and abilities. Personal Training: Working with a Personal Trainer in the Fitness Center can be very beneficial. All of our Personal Trainers are certified through the American College of Sports Medicine which is one of the leading certifying organizations in the country. We offer both Individual and “Buddy” training options. With either option you have access to unlimited training sessions through the Mind, Body, Me program. Each training session lasts one hour, during which one of our trainers will guide you through a workout specifically designed to help you reach your personal goals. In addition to workouts in the Fitness Center, our trainers will also provide you with a new take-home workout every 2-3 weeks. To get started personal training please contact Sean Reilley ([email protected] or 274-3294).

Website: htto://www.ithaca.edu/sacl/recsports/index.php E-mail: [email protected] Phone: 274-3294 For the most up to date Fitness Center information, “Like” us on Facebook (IC FitnessCenter) or follow us on Twitter (@IcFitnessCenter)

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Getting Started With Personal Training Step 1: Complete Biometric Screening

Step 2: Members complete a Mind, Body, Me Fitness Assessment

Step 3: Schedule Initial Goal-Setting Meeting with Sean Reilley ([email protected] or (607) 274-3294) **The meeting will take no more than 20 minutes, and you will need to bring the results of both your Biometric Screening and Fitness Assessment**

Step 4: Your Assigned Trainer will contact you to begin scheduling training sessions

Step 5: Achieve Your Fitness Goals!

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FAQs Q: What if a co-worker wants to be a part of the Mind, Body, Me Program? Refer a friend information may be found at the following site: http://www.ithaca.edu/hr/benefits/wrklife/mindbodyme/?item=5364.

Q: What is my level of commitment? The College is making an investment in you by providing this program. It is expected that you make the commitment to participate in the screenings and activities for the duration of the program. You are considered an eligible Mind, Body, Me participant as long as you complete the assessments on an annual basis.

Q: Will my personal health information be kept confidential? We are committed to preserving the privacy of your personal health information and are required by law to protect the privacy of your medical information.

Q: What do I need for my first Health Coach call? It is important that you have a copy of your Health Risk Assessment with you. The Health Coach will review your results; develop a wellness plan, vision and goals for the upcoming year.

Q: Who is my main contact for the Mind, Body, Me program? Participants are encouraged to contact an eni Personal Wellness Coordinator (PWC) at 1.800.327.2255 or email [email protected] for any questions regarding the Mind, Body Me program.

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Contact Information eni Personal Wellness Coordinator:

1.800.327.2255 [email protected]

Wellness Clinic:

274-1301 [email protected]

Fitness Center:

274-3294 [email protected]

Employee Benefits and Work/Life:

274-8000 [email protected]

Program Websites: www.mybalanceworks.com www.ithaca.edu/hr/benefits/wrklife/mindbodyme/ Like us on Facebook- Mind,Body,Me –Ithaca College

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Notes:

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