TEAM LIFE

Your Palomar College Employee Wellness Committee

Fall activities have begun!

We’ve been able to add another activity on Tuesday mornings from 7-8 am in G-8 – “Yoga Sculpt.”  New Team Life member, Chelsea Kott, will be leading this activity for us.  Thank you, Chelsea!  We have the wonderful Candace Rose leading Intermediate Yoga on Mondays from 4:30-5:30 pm and Gentle Yoga on Wednesdays from 8-9 am.  Amber Cross, who introduced us to Jazzercise Express this summer is back to lead on Tuesdays & Thursdays from 1-1:30 pm.  We also have open swim times, and a step challenge.  In addition, there will be three Wellness Wednesday Workshops offered.  Click on “Fall 2017 Flyer” to see all the details. We hope to see you this fall.

We received a lot of interest in the Grape Day 5K entry raffle and awarded all 30 spots! There was such great interest that the event coordinator issued us a discount code for anyone else who would like to participate.  If you register prior to September 30th, use the Promo Code “COMETS” for a $10 discount! To register, go to http://sandyfeetevents.com/grape-day-5k/. Be sure to join our team – Palomar College Team Life!

 

Biggest Loser – Week 8 results!

Week 8

There have been some changes in the Top 3 teams again this week – Good work Apathy Avengers!, 3 Gorditos, and Shrinky Dinks!  The results are, again, somewhat skewed as we had a lot of people that did not weigh in this week.  Please…make sure you weigh-in each week, as the accountability does make a difference and you will revert to your heaviest/starting weight if you do not weigh in.  Due to the large percentage of people who did not weigh in, we have reverted in our overall weight loss (we can’t count you if you don’t weigh in!)  We have now lost a combined total of 197 pounds.  We only have two weeks left folks – let’s finish strong!

Team Results:

Team Average % loss
Apathy Avengers! -7.54%
3 Gorditos -4.46%
Shrinky Dinks -4.10%
Transformers -2.79%
DRC Divas -2.42%
Thinning the Herd -2.41%
MMC -1.68%
Campus Steppers -0.88%
Journey to Lose -0.49%
Flab-u-less! 0.00%
Team TTCJ 0.00%
Iron Maidens 0.34%

Individual Results:

Top 10 losers were…

Name % loss
Carol Moore -11.46%
Debra Doerfler -10.33%
Leon Springer -9.13%
Tricia Bravo -9.06%
Michelle LaVigueur -8.39%
Devonay Olson-Goodman -7.17%
Abby Corona -6.09%
Beth Hicks -4.80%
Casey Koss -4.44%
Julie Robinson -4.43%

Healthy Tip of the Week:

We’re closing in on the finish…let’s keep our focus on moving!  Take a look at the options at the link below and commit to one for the balance of the challenge! If none of these appeal, come up with your own – i.e. a certain number of extra steps per day.

http://30dayfitnesschallenges.com/

 

Question for you:

What extra activity will you commit to?

Biggest Loser – Week 6 Results!

Week 6

There have been some changes to the top three (3) teams this week. Great work Apathy Avengers!, 3 Gorditos, and Shrinky Dinks! Let’s go teams – It’s time to put a move on Apathy Avengers! – they are lapping the rest of us. 🙂 Try to make sure you weigh-in each week, as the accountability does make a difference and you will revert to your heaviest/starting weight if you do not weigh in.  We’ve now been back from Spring Break for over a week, and I hope everyone is getting back on track. 🙂  We have now lost a combined total of 242 pounds!

Team Results:

Team Average % loss
Apathy Avengers! -8.75%  (WOW!)
3 Gorditos -4.29%
Shrinky Dinks -4.13%
Transformers -2.61%
MMC -2.11%
Thinning the Herd -2.07%
DRC Divas -2.04%
Campus Steppers -1.91%
Journey to Lose -1.16%
Flab-u-less! -1.07%
Team TTCJ -0.40%
Iron Maidens 0.24%

Individual Results:

Top 10 losers were…

Name % loss
Kendyl Magnuson -11.01%
Debra Doerfler -9.01%
Leon Springer -8.73%
Carol Moore -8.32%
Tricia Bravo -7.27%
Michelle LaVigueur -6.66%
Devonay Olson-Goodman -6.13%
Mea Daum -5.28%
Beth Hicks -4.46%
Suzanne Sebring -4.40%

Healthy Tip of the Week:

http://www.jamieoliver.com/healthy-living-tips/

1. COOK FROM SCRATCH
This is one of the most important life skills you can learn. It allows you to have complete control of what goes into your food.

2. EAT A BALANCED DIET
Aim to eat a balanced diet that contains each of the food groups in the correct proportions.

3. VARIETY IS KEY – EAT THE RAINBOW
Fill your diet with a wide range of fruits, vegetables, lean meats, fish, eggs, pulses, nuts, seeds, wholegrains and naturally low fat dairy foods. When it comes to fruit and veg, different colours provide your body with the different nutrients it needs to stay strong and healthy – it’s not just greens that are good for you!

4. UNDERSTAND WHAT YOU’RE EATING
Make an effort to learn about the food you’re eating – we all need to understand where food comes from and how it affects our bodies.

5. EAT NUTRITIOUS CALORIES
Make sure the majority of your energy intake comes from nutritious calories that also provide your body with nutrients like vitamins, minerals, protein, fibre and good fats. Avoid empty calories.

6. DON’T SKIP BREAKFAST
Breakfast kick-starts your metabolism and helps you to be alert and awake throughout the day. Make sure you always eat a nutritious breakfast. Make it wholesome and make it count.

7. READ THE SMALL PRINT
It’s important to read packaging correctly. Be aware of the recommended portion sizes, and the sugar, salt and saturated fat contents. Remember that not all E-numbers are bad, but too many is often a bad sign.

8. DRINK MORE WATER
Water is an essential part of your diet. Drink plenty of water and avoid empty calories from things such as fizzy drinks, energy drinks or juices with added sugar. Eat your calories don’t drink them.

9. KEEP ACTIVE
Exercise is an extremely important factor in staying healthy so try to be as active as you can.

10. SLEEP WELL
Make sure you get enough sleep – it’s an essential part of being healthy and directly affects how well we are able to learn, grow and act in life. While we’re asleep, our bodies have that all-important time to repair.

Biggest Loser – Week 4 Results!

Week 4

There is a change to the top three (3) teams this week. Great work Apathy Avengers!, Shrinky Dinks, and Transformers! DRC Divas and Thinning the Herd are closing in. We did have some people that skipped the weigh-in this week. Remember, if you don’t weigh-in your numbers revert back to the initial weigh-in and you are not helping your team. Try to make sure you weigh-in each week, as the accountability does make a difference.  Of course, we have no weigh-in this week due to Spring Break.  But, stay on task and try not to lose momentum.  We have now lost a combined total of 196.1 pounds!

Team Results:

Team Average % loss
Apathy Avengers! -5.30%
Shrinky Dinks -3.94%
Transformers -2.53%
DRC Divas -2.41%
Thinning the Herd -2.00%
Campus Steppers -1.97%
MMC -1.88%
3 Gorditos -1.54%
Journey to Lose -1.39%
Flab-u-less! -1.34%
Team TTCJ -0.50%
Iron Maidens -0.20%

Individual Results:

Top 10 losers were…

Name % loss
Debra Doerfler -7.81%
Carol Moore -7.12%
Michelle LaVigueur -6.26%
Tricia Bravo -5.48%
Devonay Olson-Goodman -5.41%
Mea Daum -4.82%
Suzanne Sebring -4.61%
Julie Robinson -4.50%
Tania Silva -4.32%
Beth Hicks -3.79%

Healthy Tip of the Week:

10 ways to stay on a healthy eating plan while on vacation and still enjoy yourself!

http://www.webmd.com/women/features/vacation-eating#1

1. Resist the Urge to Splurge

We tend to splurge when we eat out and the portions tend to be huge. Try splitting an entree, order a half-sized portion, or choose an appetizer as your meal.

2. Have It Your Way

Don’t be afraid to ask for the dressing on the side, or to have part of your meal “doggy-bagged”  in advance.

3. Enjoy the Scenery and Enjoy the Food

When you’re on vacation, you want to enjoy yourself; the trick is moderation. Sample instead of feasting on delectable foods.

4. Walking is Your Secret Weapon

Take a stroll after dinner, swim or hike. Help offset the extra calories with some extra movement.

5. A Treat a Day

Try to keep your treats to one a day. After that, opt for a healthy choice instead.

6. Better Choices on the Menu

Make healthful choices that appeal to you at fast food and restaurants whenever possible. Substituting a condiment can make a big difference (dijon mustard for mayonnaise, or marinara instead of a white sauce).

7. Hide the Mini-Bar Key

You know that little refrigerator that comes with your hotel room that is filled with all sorts of beverages and candy? Hide the key, it can only lead to no good — physically and financially.

8. Water is Your Friend

Keep all systems going by drinking your daily water requirement.

9. Take “Five a Day” on Vacation with You

Now, more than ever, make an effort to get five servings of fruits and vegetables a day. It will make meals seem more filling and satisfying.

10. Eat When You’re Hungry and Stop When You’re Comfortable

It sounds simple, but many of us have gotten out of the habit of paying attention to whether we’re truly, physically hungry. Eating opportunities and celebrations are all around us when we are vacationing, and we’re in the “I’m on VACATION!” mindset. That’s when we will be the most vulnerable to eating even if we aren’t hungry.

Question for you:

What will you do to have a wonderful break but still maintain your healthy eating plan while on vacation?

Moving the start time of our Couch to 5K workout to 7:15 a.m.!

We’re making it even easier to get ready for the Turkey Trot!  As the workout only takes between 30-38 minutes, we’ve pushed the start time to 7:15 a.m. and you’ll still be finished before 8:00 a.m.!

As a reminder, we’re doing the Couch to 5K workout program – (walking and jogging in intervals – increasing the running as we lead up to the 5K). Join us on the track from 7:15-8:00 a.m. on Tuesdays & Thursdays to do two of the three weekly workouts together. You’ll do the third on your own over the weekend. We’ll keep training through Thanksgiving and end with the Turkey Trot that morning. If the Fallbrook location doesn’t work for you…no worries. There are Turkey Trots all over the place. Click here to find a list of available activities.

If you’d like to join us at the Fallbrook location, here’s all the information and a link to sign up:

Thursday, November 24, 2016

Benefiting Fallbrook Land Conservancy, Fallbrook Animal Sanctuary & Fallbrook Village Rotary Club Foundation

Join us for a 5k stroll, walk or run through the Grand Tradition Estate and Gardens and Los Jilgueros Preserve. All levels are welcome. The trot begins at 8:00 am. Exercise before the Thanksgiving feast and see how much better you feel! Want to keep burning calories after the workout is over? Try short high intensity sprints followed by recovery walk.

Click the link below to join Team Palomar for the Fallbrook Thanksgiving Day Turkey Trot. The cost to join is $30.00 until 10/17; $35 until 11/14; and $40 from 11/15 on. Join early for the best rate. Team Life will provide participants with a swag bag, including a Palomar Team Life shirt, backpack, water bottle and towel – We’ll collaborate in advance to make it really fun!

When you click on the link below to register, it will give you options such as “Turkey Trotters – 1 trotter,” “Turkey Trotters – 2 trotters,” etc.

  • Just choose the number of participants you’d like to register in your group
  • Enter your personal information
  • Enter your t-shirt size
  • When asked, “Do you want to join or create a team?”
    • Select “Join a Team”
    • Choose “Team Palomar”
  • After registration you will be asked if you’d like to join Active.com – this is not a requirement!

Fallbrook Thanksgiving Day Turkey Trot    

Great time at the 5K SCADaddle for Research!

We had 25 Palomar faculty, staff, family and friends participate in the 5K West Coast SCADaddle for Research on Saturday, September 10th. We began at the North Hubbs Trail of the Agua Hedionda Lagoon and finished at the Discovery Center. It was a beautiful day and we were so happy to be there and support Marti and SCAD Research.

img952707_1473803422862  img952709_1473803422614 img952711_1473803422414

Fallbrook Thanksgiving Day Turkey Trot

Thursday, November 24, 2016

Benefiting Fallbrook Land Conservancy, Fallbrook Animal Sanctuary & Fallbrook Village Rotary Club Foundation

Join us for a 5k stroll, walk or run through the Grand Tradition Estate and Gardens and Los Jilgueros Preserve. All levels are welcome. The trot begins at 8:00 am. Exercise before the Thanksgiving feast and see how much better you feel! Want to keep burning calories after the workout is over? Try short high intensity sprints followed by recovery walk.

Click the link below to join Team Palomar for the Fallbrook Thanksgiving Day Turkey Trot. The cost to join is $30.00 until 10/17; $35 until 11/14; and $40 from 11/15 on. Join early for the best rate. Team Life will provide participants with a swag bag, including a Palomar Team Life shirt, backpack, water bottle and towel – We’ll collaborate in advance to make it really fun!

When you click on the link below to register, it will give you options such as “Turkey Trotters – 1 trotter,” “Turkey Trotters – 2 trotter,” etc.

  • Just choose the number of participants you’d like to register in your group
  • Enter your personal information
  • Enter your t-shirt size
  • When asked, “Do you want to join or create a team?”
    • Select “Join a Team”
    • Choose “Team Palomar”
  • After registration you will be asked if you’d like to join Active.com – this is not a requirement

Fallbrook Thanksgiving Day Turkey Trot    

Prepare by joining Kelly and Suzanne in the Couch to 5K workout program for eight weeks prior to the Turkey Trot. Start by downloading the app – you can find one for any phone. Then, join us on the track from 7-8 a.m. on Tuesdays & Thursdays (beginning 9/27) to do two of the three weekly workouts together. You’ll do the third on your own over the weekend. We’ll keep training through Thanksgiving and end with the Turkey Trot that morning. If the Fallbrook location doesn’t work for you…no worries. There are Turkey Trots all over the place. Click here to find a list of available activities.

Join Team Palomar for the 2016 5K West Coast SCADaddle for Research

I’d like to let you know about Team Life’s kick-off activity for the fall. We chose this event in support of one of our own, Marti Snyder, who survived SCAD this year.

22995c74-fd1f-4c5b-ac6a-a6db11baf0a8

Join us for a 5K fun run/walk to raise money for research on Spontaneous Coronary Artery Dissection (SCAD).  SCAD is a type of a heart attack, not associated with the typical risk factors of heart disease. 

Unlike the typical heart attack, SCAD is relatively uncommon and often impacts younger, otherwise healthy individuals. SCAD occurs more often in women than men and can be fatal.  Research is needed to identify the cause(s) and the best treatment options.

The fun run/walk will take place in beautiful Carlsbad, CA.  We will start at Aqua Hedionda Lagoon (4200 Garfield Street, Carlsbad) – North Shore Hubbs Trail and end at The Discovery Center (1580 Cannon Road, Carlsbad).  There will be vendors, a silent auction and fun for all!

Shuttles will be available to take you back to your vehicle. 

Mayo Clinic SCAD Research Presentation After 5K

Dr. Sharonne Hayes, SCAD Research Program Team Lead from Mayo Clinic (Rochester, MN), will present the latest SCAD research findings at 1:00pm at the Discovery Center.  All are welcome.  

Click the link below to join Team Palomar for the 2016 5K West Coast SCADaddle for Research to be held on September 10, 2016.  If you would like to participate, the fee is $30.00 for age 13 and over and $15.00 for ages 6-12.  Team Life will provide participants with a Palomar Team Life shirt, backpack and water bottle and we’ll collaborate in advance and make a really fun day of it!

https://www.firstgiving.com/team/326273

A few of us have downloaded the “Couch to 5K” app, which offers daily instruction/motivation to slowly get you ready for the 5K. Team Life has enjoyed great participation this year. Let’s keep up the energy, get Palomar out there in the community, and support some great causes. If you have an event you’d like to see Palomar get involved in, through Team Life, please let me or another member of Team Life know.

Enjoy your summer!

 

Biggest Loser Final Results!

This is it… The final results for the Spring 2016 Palomar College Employee Wellness Weight Loss Challenge!

 As a group we have lost a total of 256.6 lbs!

  • Week #1 = 106.9 lbs lost
  • Week #2 = 149.8 lbs lost
  • Week #3 = 163.6 lbs lost
  • Week #4 = 187.8 lbs lost
  • Week #5 = 208.3 lbs lost
  • Week #7 = 188.1 lbs lost
  • Week #8 = 211.2 lbs lost
  • Week #9 = 228.4 lbs lost
  • Week #10 = 256.6 lbs lost

The Lipid Liquidators remained in the lead and finished strong as this years top losing team! The Couch Potato Reformists United and Waist Management followed in 2nd and 3rd place. The prizes:  All participants on the top three teams will be invited to participate in a hands-on “Healthy Cooking” class held on campus in Room SU-40 (Staff Lounge) on Friday, 5/13/16 from 4-5 p.m., led by Chef Greg of Healthy Adventures Foundation, and will also receive $50 Amazon gift cards.

Final Team results
Place Team Name avg percentage lost
1st Team 4 – Lipid Liquidators -11.89%
2nd Team 1 – Couch Potato Reformists United -7.23%
3rd Team 7 – Waist Management -3.37%
4th Team 8 – Mini-Mees! -3.20%
5th Team 6 – Loco Mamas -2.16%
6th Team 3 – The Flab-u-less Four -2.04%
7th Team 11 – Divas of Palomar (DOP) -1.96%
8th Team 5 – Buncha Losers -1.51%
9th Team 2 – 3 Beach Babes and a Lifeguard -0.59%
10th Team 10 – Marketing Marvels -0.19%
11th Team 9 – Weapons of A$$ Destruction 0.00%
12th Team 12 – Mission Slimpossible results 0.65%
  • 1st place team Lipid Liquidators:
    • Liliana Martinez
    • Ulises Nava
    • Leann Pell
    • Susan Rogers
  • 2nd place team Couch Potato Reformists United:
    • Debra Doerfler
    • Juan Gonzalez
    • Kendyl Magnuson
    • Jennie Vastola
  • 3rd place team  Waist Management:
    • Dennis Astl
    • Kyle Owens
    • Terri Wallace
    • Christine Winterle

Congratulations to our top ten losers:

Final Individual Results
Place Participant Name avg percentage lost
1st Susan Rogers -14.77%
2nd Kendyl Magnuson -13.92%
3rd Ulises Nava -13.34%
4th Liliana Martinez -11.11%
5th Debra Doerfler -9.88%
6th Cynthia Cordova -8.52%
7th Leann Pell -8.33%
8th Terri Wallace -6.42%
9th Juan Gonzalez -5.11%
10th Sandra Brown -5.09%

The prizes:  Our top female, Susan Rogers, and top male, Kendyl Magnuson, will each receive a $200 cash reward. Great work to you both.  You are an inspiration!