City of Memphis Wellness works

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Division of Human Resources

January 2017

Ready, Set, Go!

January is the perfect time to turn over a new leaf! Most people begin the year with extreme enthusiasm to lose weight, stop smoking and exercise more. The difficult part of this process is staying the course.

Research has shown that less that only 10% of Americans fulfill their new year’s resolutions. Many of us drop the ball when it comes to meeting our personal commitments because we are not taking the best approach. Goal setting is a practical approach when it comes to sustaining behavior change.

Look inside for how to make your goals achievable. Don’t work hard…Work S.M.A.R.T.!!! Learn to develop goals that are Specific, Measurable, Achievable, Relevant and Timebound. The SMART approach can provide clarity, focus and motivation you need to achieve your goals. It can also improve your ability to reach your goals by encouraging you to outline objectives and set a completion date. (con’t pg.3)

How Often Do You Need to Work Out to See the Results You Want?

by K. Aleisha Fetters | U.S. News & World Report

For most people, the biggest obstacle to hitting their get-fit goals isn’t what exercises they include in their workouts – it’s how consistent they are.

“By spacing your workouts too far apart, you don’t give your body enough of a chance to ‘build’ off that last workout,” explains California-based certified strength and conditioning specialist Mike Donavanik.

“Every time you exercise, you essentially give your body a little booster shot. Then between that booster shot and your next workout, your body slides back to where it was before.” In fact, research published in the Journal of Applied Physiology shows that taking just two weeks off can significantly reduce your cardiovascular fitness and lean muscle mass. (more pg.3)

Employee Wellness Resources

3464 A Poplar Avenue Memphis, TN 38111 (901) 327-2727 www.rivierafitnesscenters.com *Ask for Ashleigh or Jay at Poplar Plaza location to receive this discount.

Other Locations: 4970 Raleigh Lagrange Rd, Memphis (901) 373-6237 5960 Winchester Rd, Memphis (901) 368-1871 Gold Corporate Membership: Discounted Sign On Fee: $40 $15 dollars a month / 12 month contract -All access to all locations -Unlimited group fitness classes: Zumba, Yoga, Cycling, Boot Camp &Total Body Fitness.

-Free visual fitness planner -Free fitness assessment -Can add up to two immediate family members (26 or younger in household) for $15 a month * Pay the annual contract in full: $239 for 15 months, can add on two family members for $210.

Silver Corporate Membership: Discounted Sign On Fee: $49.99 $9.98 a month / 12 month contract -Single location -Equipment only -Free visual fitness planner -Free fitness assessment * Pay the annual contract in full: $190.00 and receive 3 additional months at no additional charge.

APPAREL New Balance Memphis 1140 N Germantown Pkwy, Suite 114, Cordova, TN 38016 (901) 624-7663 www.newbalance.com All City Of Memphis employees are offered 15% off their entire apparel purchase.Exception: Clearance and sale items are excluded.

7630 Polo Grounds Blvd, Memphis, TN 38125 (901) 291-1101 8864 US Highway 64, Lakeland, TN 38002 (901) 291-1113 1285 Ridgeway Rd, Memphis, TN 38119 (901) 291-1114 www.lafitness.com Premier Membership: Local access to Winchester & Cordova Club locations. Enrollment Fee is waived.

Discounted rate of $29.99 per month.

Signature Membership: Nationwide access to Club locations plus local access to Winchester, Cordova and Ridgeway locations. Enrollment fee is waived.

Discounted Rate of $39.99 per month.

City of Memphis employees are eligible to join various YMCA Locations at a discounted rate.

Call 636-6574 for details.

How Often Do You Need to Work Out to See the Results You Want? (con’t) On the flip side, though, scheduling workouts too close together doesn’t give your body enough time to fully recover, Donavanik says. After all, every workout is a physiological stress to your body. Too much stress without enough recovery puts you at risk of overtraining, lackluster results and injury.

So how much should you hit the gym? It depends. Workout routines aren’t one-schedule-fits-all, and it’s vital to schedule your workouts appropriately for your goals.

For instance, while the American Heart Association recommends people get at least 30 minutes of moderate exercise five days per week, 25 minutes of vigorous exercise at least three days per week or some combination of the two, it’s important to recognize that those recommendations pertain to promoting overall cardiovascular health.

In some people, especially those who are new to exercise, that level of activity can also help reduce the risk of other chronic diseases such as Type 2 diabetes and dementia as well as spur weight loss, says Dr. Russell Petrie, an orthopedic surgeon with the Hoag Orthopedic Institute in California. And, for beginners, this frequency is often the best place to start – no matter the goal.

“The biggest mistake many people make is treating an exercise program as a finite event, meaning there is an end in sight. Adopting exercise as a permanent lifestyle change is most effective when it is incorporated as a daily or near-daily routine, rather than the ‘weekend-warrior’ mentality,” Petrie says.

However, as beginners get accustomed to their new workout routines, it’s natural to need to increase exercise frequency as a way to further challenge the body and keep it adapting, Donavanik says. He notes that performing three to four workouts per week – including a combination of cardio and strength training, both at moderate to high intensities – is ideal for steady weight loss.

Meanwhile, for exercisers who are trying to build muscle (regardless of whether they are trying to lower their body-fat percentage), it’s essential not just to consider the number of strength training workouts you schedule per week, but also how often you strength train any given muscle. That’s partly because, in order to effectively build muscle, your level of intensity needs to be high during nearly every strength workout, says Donavanik. You can’t train at a high intensity if your muscles are still trying to recuperate from your last workout; doing so contributes to overtraining, stalled results and potential injury.

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Be Specific

What do you want to accomplish, what is the purpose of your goal and who will be involved?

Create goals that are Measurable

You have to be able to find a means to determine if you are making progress.

A measurable goal will usually answer questions such as how much and how many?

Write goals that are Attainable

Are your goals too extreme? How will you plan to achieve your goals and by what means?

Relevant

Have you created objectives that you are willing and able to work toward? Is it worth investing your time, resources, etc.?

Timebound

Define a target date on when you want to accomplish each of your goals. You can also outline all of the small steps that will lead you to your desired goals.

“A Journey of a thousand miles; begins with just a single step”.

-Chinese ProverbYvonne Parron is the new Wellness Coordinator for the City of Memphis. She is excited to be a part of our team. She is looking forward to working with you and providing you with all of the tools, resources and motivation that you need to achieve optimal health and a greater sense of well-being.

If you have ideas and suggestions regarding wellness related programs and events, please contact her at yvonne.parron@memphistn.gov

Upcoming Classes for January So now that you have some insight on how to accomplish your goals, are you ready to begin your journey towards creating a new you? Starting in January, the City of Memphis will provide you with programs and resources that can get you started. Do you want to lose weight, exercise more, run a 5K, reduce stress or stop smoking? We have got you covered! Here is list of activities that we have lined up.

GROUP FITNESS CLASSES:

SMOKING CESSATION CLASSES:

Cardio Fusion Location: Talent Development Training Room 2714 Union Ext. Ste. 500 Time: Mondays at 12 – 1 p.m.

Beginning: January 23

Location: Benefits Department Conference Room 2714 Union Ext., Ste. 500 Time: Mondays from 5 – 7 pm Beginning: January 23

Location: City Hall Fitness Center Time: Wednesdays 11:30 a.m. - 12:30 p.m.

Beginning January 25 Boot Camp Fitness Location: City Hall – Hall of Mayors Time: Thursdays at 5:30 – 6:30 p.m.

Beginning: January 26 Location: 2714 Union Extended Suite 500 - Talent Development Training Rm. Time: Thursday at 12 – 1 p.m.

Beginning: January 27

Location: Benjamin Hooks Central Library 3030 Poplar Avenue - Conference Room A Time: Tuesdays at 7 – 9 a.m.

Beginning: January 24 WEIGHT MANAGEMENT: Weight Watchers If you are interested in establishing a group at your work site, Weight Watchers at Work Classes begin in January at a discounted rate.

NEW FITNESS CENTER LOCATIONS: The City of Memphis is currently working on launching two new fitness centers that will be located at 2714 Union Ext. and also on 170 North Main St. More details will be provided soon.

To signup or for more information, please contact yvonne.parron@memphistn.gov or 636-6574.