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| Success Stories |
Personal and worksite wellness stories can help inspire others to eat healthier and become more physically active. WOW welcomes YOUR wellness story. A special thanks goes to all who have already taken the time to share yours.
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1st Place: Michigan Department of Environmental Quality
Remediation & Redevelopment Division
3rd Place: Michigan Department of Environmental Quality
Waste & Hazardous Materials Division
Other team participants: Michigan Department of Education
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3rd Place Team Winner:
Michigan Department of Environmental Quality
The Michigan Department of Environmental Quality (DEQ) - Waste and Hazardous Materials Division (WHMD) Headquarters' Staff participated in the Smart Commute '08 Challenge this past May 19th through the 30th. The Division HQ has about 82 staff, 15 of whom signed up to participate in the Challenge. Over the two week period, 94 smart commutes were conducted, often over significant distances. Many of these commutes were by carpools, public transportation and other "smart" modes, but a few were by first time bicycle commuters taking advantage of the opportunity to get some exercise, fresh air and beat the high price of gasoline.
Jack Schinderle, a Environmental Quality Specialist made the bike commute from Grand Ledge to Lansing, about 15 miles, twice a week during the Challenge. "I first began riding to work for the exercise. The ride in feels great and after a shower I don't need coffee. However, the first couple rides home after a days work were more difficult as it is usually into the wind. I feel much stronger now and may begin riding 3 days a week."
I am an Enforcement Specialist with the WHMD and I have been a fair weather bicycle commuter since the "Fix I-496" construction project lead to long traffic delays on my fairly short 5 mile
commute back in 2001. To get started, I
made an initial investment in a new hybrid mountain bike suitable for light off-road use and pot-holed city streets and a Zappy electric motor conversion kit. The entire investment was paid for in about three years of bike commuting based on the then $2 price of gas. I find the electric assist useful for quick acceleration from stop lights, bridge climbing and on hot days when I really don't want to break a sweat on my way to work, as I usually don't take a change of clothes. Morning commutes are most enjoyable as the air is cool and my route follows along the winding river trail were traffic is light and the wildlife plentiful. I generally lose a few pounds gained over the winter months when I start riding my bike again. It is surprising how fast you can get out of shape. Even after a few days of bad weather, I can feel it in my legs when I start riding again. When winter sets in, I resort to spending thirty minutes each day peddling my stationary bike, and dreaming about my first ride in the spring.
Submitted by Gary Tuma, DEQ - WHMD Team Captain Smart Commute '08
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There were 17 members of the Michigan Department of Education Team (MDE), including five from the Department of Labor and Economic Growth. As in 2006 and 2007, the MDE Team was organized by Jane Reagan, and she reported that the Team walked, motorcycled, bussed, bicycled and car pooled to work during the challenge, totaling 136 total smart commuter-days, which is how the competition counts activity.
Reagan has been a member of the MDE Wellness Action Team since 2002 and enjoys the group's efforts to inform colleagues about healthy eating, playing and working. She believes the efforts to get healthy or stay healthy do require that: requiring effort. With severe budget cuts, workloads increasing each year and so many retirements, the stress levels at the office can be offset by physical activity and eating nutritious food. She also added that "People who have a healthy outlook are simply more fun to work with, and maybe they are more productive too!"
Submitted by Jane Reagan, MDE
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Bi-Pedaling It
In my younger years (20+ years ago!) I had become an avid cyclist for a duration of about 2 or 3 years. Living at home with time on my hands and a need to do something, I started walking one day around our country ?block', and quickly moved to biking to be able to travel farther and see more than you do from a car window as you pass by. I worked my way up to regular rides with the Tri-County Bicycling Association (www.tcba.org) and an actual tour through the northwest lower peninsula.
Time moved on through college and to a job. My first job with the state landed me in Lansing, and in good weather I would commute from my apartment in East Lansing.
As time and the job moved and my life changed, ?free' time became more fleeting, and other factors contributed to less riding over the next years until I basically quit riding altogether. Only very occasionally did I take or get the chance to bike again.
Life went on, and in 1996 my family doctor detected a slight heart murmur. A congenital defect slowly turned into a mitral valve prolapse, which began to significantly affect my quality of life. In 2004 it was necessary for open heart corrective surgery, and thus began regular visits to the cardiologist for life.
Being treated as though I had heart disease meant life changes were necessary to continue in good health. I needed to lose some weight (which came naturally after the surgery, but needed maintenance) and lower my cholesterol, which I was able to do without medication - through a combination of dietary changes and exercise. My wife and I are now on a lower fat diet, and I try to walk more. I had to walk for my recovery period after surgery, so extending that came naturally of habit. It really requires nothing special other than decent shoes and some time. OK, and motivation ? sometimes just getting up & started is hardest.
 I still try to take the opportunity to walk on breaks or during lunch at work, as do many other employees. A brisk walk for 15 minutes can especially help those of us with more sedentary jobs (increased heart rate and blood flow), and can aid in invigorating yourself and recharging your batteries!
For the majority of my work with the State of Michigan, I have been living about 2 miles from work. Parking issues for me changed over the years, both for better and for worse at times. Looking back, I can't believe I hadn't done more for alternative transportation.
Recent years have tightened economically, and the forefront of global warming hit home. The Smart Commute Challenge seemed to call to me -- economically, as a some-time kind-of environmentalist-type-leaning-person, and as another exercise opportunity for my heart/health. I participated as an individual. I cycle to work on average only two or three work days a week between ?snow melt and snow fly' - for various reasons. I'm fortunate in that the timing isn't all that different from driving. I have been known to walk to work on a rare occasion, however. The Smart Commute Challenge has gained much for me ? it's good for my continued health, my well-being and outlook is changed for the better by it, and I'm not taxing my wallet, car, or environment as much with those short city drives. I get more enjoyment out of my commute ? you experience and have time to notice so much more with all your senses more exposed to the world around you.
Help yourself and help your world in so many ways ? explore alternative transportation!
Submitted by Dennis Kelley, Michigan Department of Transportation
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Dawn Kobus,
a state employee who was chosen
to participate
in the
Healthy & Fit Magazine - 2008 Healthy Lifestyle Challenge,
has agreed to share her stories with WOW readers
for the 6-month challenge, which began in January.
The 2008 Challenge - Dawning on Dawn!
Read her June's progress below!
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Roger Tijerina, MDOC
Selected to Run with Governor Granholm
5-Mile Mackinac Bridge Labor Day Run
I've been a runner my whole life, although I've never taken it seriously. My goal has always been to run for 21 minutes at a minimum. I always understood 21 minutes is the least amount of exercise time if you expect to benefit. I run to control my weight and reduce stress, however, as I've gotten older I'm losing the benefits. I'm gaining weight and what use to be 3 miles is now barely 2 miles. I don't really run anymore I kinda shuffle.
However, since my name was drawn, I've become more focused. I'm using this opportunity to improve my overall health and to get back what I may have lost in the past. My goals are to get in better shape (I'd like to say "lose weight" but that would be too much pressure), exercise on a more regular and consistent basis, and to eat healthier. I've been exercising about 4 times a week for the last couple weeks, so far so good. Now I just need to improve on the eating part. I find the more I run the hungrier I am.
My wife ran the marine marathon a couple years ago and that motivates me too. She ran because my son was over in Iraq at the time. She was never a runner but completed 9 months of training and actually finished. I could never run a marathon, but I am using the 5 mile run as my marathon. Kinda like a mini-mini marathon/shuffle. I just hope I don't finish last.
Submitted by Roger Tijerina
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to the Michigan Department of Treasury
6W2W Participants
Congratulations to all 141 employees who joined
Six Weeks to Wellness this year. Hopefully everyone had fun and developed some healthy habits or kicked an unhealthy habit while participating in the program, which ran from May 12th through June 22nd. Prizes were presented at the wrap-up gathering June 26th at the Operations Center. This year T-Shirts were given as a gift to all participants in lieu of raffle prizes.
A BIG thank you to those who helped keep the program running smoothly for another year: Susan Bishop, Londa Blackwell, Dee Deehan, and Linda Worden-Jones. Treasury has been offering the Six Weeks to Wellness program since 1992; there might even be some old t-shirts out there to prove it!
Top Scorers for 2008
Team Top Scorers (1824 possible points):
- #1 Team - 3 Slenderella's & a Fella (1,734 points): Teresa Phelps, Helen Kitchenmaster, Kris Goodman, Jon Versluis
- #2 Team - Weigh To Go (1,721 points): Amy Renshaw, Denise VanVleet, Dianne Bailey, Rita Payton
- #3 Team - Leading Ladies (1,637 points): Alfreda McCoy-Gater, Wanda Lee, Lasha Morgan, Cheri Hallums
- #4 Team - Smokie & The Bandits (1,624 points): Theresa Holbrook, Donna Galey, Krystal Krive, Janie Terres
- #5 Team - DBL2 (1,608 points): Lisa Bordinaro, Luann Pfeifer, Dolores Body, Berta Mendoza-Watkins
Individual Top Scorers (456 possible points):
- #1 Jai Jaglan - 456 points
- #2 Stewart Sorenson - 445 points
- #3 Susan Bishop - 416 points
- #4 Lupe Olivarez - 369 points
- #5 Diane Baumgardner - 365 points
Submitted by Linda Jones, Treasury
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"Beee all that you can beee!!!!!"
At the Grand Rapids Department of Environment Quality (DEQ)District Office we have a group of approximately 10 - 15 staff (women & men) who meet every 2 weeks (during our lunch), with an average of 5 participating per meeting.
- Started: November 2007
- Name: Healthy Living Support Group (or H.L.S.G.)
- Mascot: a little handmade bee (Beatrice) - to help us beee all that we can be.
- Purpose: To Inspire, Encourage & Motivate each other to live our lives in a healthy manner.
At our bi-weekly meetings we discuss our:
1) Walking/running/biking/swimming around the state of Michigan (along the shoreline). We started our walking program in March of 2008. The goal is to walk the shoreline of Michigan and see how long it takes us.
- Everyone participates, and keeps track of their own miles
- Started in GR, cut across the state towards downtown Detroit (1st stop/start @ shoreline).
- From there we headed to Alpena (along the Lake Huron shore) - our 2nd stop/start.
- From Alpena, we crossed the Mackinac Bridge, visited Drummond Island, Sault Ste. Marie, and went to White Fish Point - our 3rd stop/start.
- Currently we are on our way to Copper Harbor, along the Lake Superior shoreline.
- Some of us walk, some of us run, some of us bike & swim. But we are all planning our exercise time to fit our way of life .
- We have a State of Michigan map on which we are marking, as to where we are and where we are headed and where we have been. Click to view our walking tour map.
- We add all of the miles together at every meeting, to see how far we have gone.
2) Fruit & Veggie Challenge
- 7 of us participate in this & use a tracking spreadsheet. Work in teams of 2, with one person by themselves.
- Used the USDA website for this - how many servings and serving sizes.
- Helps us to think about making healthy choices, instead of grabbing that candy bar or bag of chips, or unhealthy snacking once you are home from work.
- Whoever eats the most Fruits & Veggies at the end of each 2 weeks, wins a small token. Those with the least amount get the "hotdog award".
- Planning is the key for this.
3) Goals
- We each have our own goals, which if you want to share you can, but you don't have to.
- Some our losing weight, some want to be more active, some want to gain weight, some want to be more "positive" & caring with their life, etc.
- Bring up our goals at each meeting so we can stay focused.
4) Other items of interest:
- Interesting "healthy living" websites, books, newspaper or magazine articles, events, different types of exercising (for example - weighted Hoola Hooping) etc.
- Sleeping habits, drinking water, posture, being positive & helpful to each other
5) Mascot - Beatrice (is a handmade bee)
- Beatrice's motto: Beee all that you can beee!!!!!
- She is passed around to participants to help them stick with their goals.
- She changes participants every 2 weeks, to help someone else out.
I started this because I needed motivation to eat healthier (and avoid those snacks), and be active physically and live a healthy life. I come from a very big family, grew up on meat, potatoes, and baked goods. They all have health issues and I don't want that.
I sent around an email back in November 2007 to see if anyone else needed help or motivation with their own lifestyle and would they be interested in meeting for lunch to find out ways to help each other out. Out of the 85 DEQ employees in this office building, only 15 responded. I didn't get too disappointed because, being that we are a "field office", our staff is not in the office very much. They are usually in, in the morning and then are gone for the day.
We have traveled 850 miles since March 20th, and hope to be in Copper Harbor before the end of May. We will continue throughout the summer and into the fall. Once we complete Michigan, we will head west around Lake Michigan, through Indiana, Illinois, Wisconsin, etc.
-Submitted by Cindy Sneller
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DNR Financial Services
"Healthy Habits Challenge"
A group of us in Department of Natural Resources (DNR) Financial Services started what we call a "Healthy Habits Challenge". This is a program that encourages healthy eating habits and a balanced exercise routine. For example, we must eat 6 fruits and veggies a day, do 30 minutes of cardio five times a week, and drink at least 48 oz of water a day. In addition to the healthy habits that we create for ourselves, we also incorporated a monetary prize for the challenge to help motivate us. Each participant pays $1 a week, and at the end those with the 3 highest scores win the pot of money. In this challenge we tried not to create rules that prohibited us from negative eating habits or behaviors because a lot of us agreed that when you tell yourself you can't have something, that is when you want it even more. Hopefully though by striving for all of the healthy foods and habits, there won't be as much room for the bad stuff!
We first started by doing a 10 week challenge and decided that was too long. We currently have about eight people doing a 6 week challenge. Click for a look at our "Healthy Habits Challenge" worksheets. One of them explains the program, another is a points keeper form, and the third sheet gives our list of healthier foods that are recommended in your daily diet and serving size information which were taken from medical websites and articles.
After we completed our first 10 week challenge we met to decide what we liked and didn't like about the program and what we might want to change the next time around. A few people had dropped out because it was too hard to keep track of the points, but for the majority of the group we found it very motivating. The challenge is just a helpful reminder of what we should be doing for our bodies on a daily basis and it makes us really conscientious of what we eat. We found that after the challenge ended we slacked on eating our daily fruits and veggies, we didn't drink enough water and we didn't force ourselves to workout like we should. In this latest 6 week challenge we added one additional component which was to cut back on or completely give up a bad habit. It was up to each individual to decide for themselves and they had to keep track of it daily. For example, drink one pop a day instead of three or no eating after 8:00. The feedback so far is good and it's helping kick some of our bad habits one at a time.
-Submitted by Lisa Parker
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Walking Competition
Department of Labor and Economic Growth
Battle Creek, Grand Rapids
The Battle Creek Michigan Rehabilitation Services (MRS) Office and Grand Rapids District Office (GRDO) participated in a six week walking competition.
In 2007 Stacy Janusz and Rita Wooten were talking about getting more active. This conversation blossomed into starting this work-place competition. The participants all contributed a dollar and the six week competition began.
Teams of five competed to see who walked the most daily/weekly, measured by time to make it fair for all fitness levels. The walking had to be purposeful walking - not grocery shopping or strolling. Treadmills and walking dogs were okay, but those were the only additions to just getting outside and moving. Battle Creek office got the support of their entire office, and staff who were not part of the actual team also signed up! One member lost eight pounds and everyone wants to expand the contest to other offices in the fall.
The competition ended on May 23, 2008 with the Grand Rapids office logging 5672 minutes and the Battle Creek office logging 6085 for a total of 11757 minutes of walking.
We are looking forward to the fall competition and will welcome any other offices who would like to compete as well.
-Submitted by Rita Wooten |
The 2008 Challenge - Dawning on Dawn!
Read her June's progress below!
Healthy & Fit Magazine
@ www.healthyandfitmagazine.com
Dawn Kobus, a state employee who was chosen to participate
in the Healthy & Fit - 2008 Healthy Lifestyle Challenge, has agreed to share her stories with WOW readers for the 6-month challenge. Her monthly stories follow:
1st Month: January 2008 - Dawn's Story
'Healthy & Fit Magazine' offered mid-Michigan residents an opportunity to enter the 2008 Healthy Lifestyle Challenge. The
entries were asked to describe why they should be considered for the challenge; why they were making a decision to live a healthier lifestyle. Three individuals from the 300 entries were chosen to work with the best area trainers and nutritionists for six months, at no cost.
 Dawn Kobus
Hearings Coordinator
Michigan Department of Labor and Economic Growth
was selected to be
one of the challengers
Dawn said, "I entered the challenge to lose weight and keep it
off by changing my lifestyle. Turning 40 in October, made me think of my family (ages 12, 9, 5, and 1) and what my health might be if I continue with unhealthy habits. I realized I will be 58 when my youngest child graduates from high school. I really want overall good health so my children can have a healthy mom and my husband can have a healthy wife for a long time."
2nd Month: February 2008 - Dawn's Story
"It was not easy for me to share my personal weight" (230# @
5' 7"), said Dawn. "I found my 15 year old wedding picture which I use for MY GOAL. I know I can lose weight as I am learning how to live a healthier lifestyle, but it is keeping it off that is the hard part", Dawn continues. "I know that a permanent lifestyle change is the way to go!"
Dawn has made time in her busy schedule - mother of four (ages 12, 9, 5, and 1) and works four days a week outside of the home to workout two days a week for one hour after work at Iron Quest Fitness. She also does cardio-exercises at home initially 15-20 and presently 20-25 minutes daily. Her overall exercise prescription emphasizes total body training sessions with cardio-intervals.
IQFit has Dawn on a nutritional regimen that focuses on whole foods and fueling the body with the correct combination of nutrients. The following are some examples of her NEW eating habits which are divided into 5 meals a day: whole fruits and vegetables (not juices), organic foods, lean and low-fat food items, whole wheat grains and no artificial sweeters - she uses 'stevia' instead. Dawn is learning to plan her day's meals and carries with her snack items as: an apple or other fruits; almonds, walnuts or other nuts; lo-fat cottage cheese or string cheese; and veggies with hummus (chickpeas).
Her family gets involved with preparing the evening meals. One evening, Dawn's five year old son who was helping mom cut up veggies for a stir-fry, said "we should open a restaurant someday." She smiled and said that the support of her husband and family is definitely helping her make permanent lifestyle changes.
(Healthy & Fit - Feb '08)
3rd Month: March 2008 - Dawn's Story
Family support really makes a difference!
According to Healthy & Fit (www.healthyandfitmagazine.com), it takes time for the body to adjust to a healthy lifestyle and weight isn't often the first thing you'll lose. Most times it's inches first, then weight! Dawn lost 7.5 pounds in the first two months of the Healthy Lifestyle Challenge and said, "I haven't lost as much weight as I thought I would, but I am definitely feeling it in my clothing and people are noticing. A co-worker commented recently that she thought I had lost 20 pounds."
Dawn is regularly working-out at Iron Quest Fitness with Jason McCammon, Trainer and Nutritional Consultant who has asked her to complete a daily 'food log' and also do cardio-training at home. She said that her family is very supportive in helping her get and stay healthy. The whole family is moving more and eating better. Her husband Joe has even started to work-out at lunch time.
4rd Month: April 2008 - Dawn's Story
Eating Right!
Dawn is normally not a breakfast eater - a chocolate protein drink with bananas and yogurt is her most favorite breakfast. She is enjoying eating whole, healthy foods and feels more physical and mental energy. "I am pleased that I feel full after meals and have lost weight WITHOUT dieting," Dawn said.
She looks forward to working-out and said that she feels good afterwards. And she is eagerly anticipating outdoor activities as the weather is getting warmer.
5th Month: May 2008 - Dawn's Story
"I am doing great ... I have lost over 20 lbs and I am not sure how many inches. I am becoming more coordinated with the exercises and comfortable with the trainer. However, moving up to heavier weights does prove to be more of a challenge. I like seeing the muscle definition I am gaining from strength training and feeling my increased energy levels after a workout. I really like my training sessions and my elliptical machine. Squats and lunges are my least favorite because I still feel clumsy doing them, but I am improving." said Kobus.
Her trainer, Jason McCammon's commented: "Dawn has been doing well...The fun part for her is that she is doing it without dieting. Like any program, Dawn just had to trust us at first. However the proof is in her success which will boost her faith in the program, thereby helping her stay the course. Dawn has a slight edge on the average client as far as attitude. She is super-positive and inquisitive which helps her stay optimistic about her goals. We are going to keep Dawn working hard with total body routines, but work in some one-sided exercises to help correct a few imbalances. Dawn has given into a few weaknesses for sweets, but a little here and there won't stop her progress. The best motivation ...is seeing the pounds come off."
Dawn knows that this is a permanent change in her life. She has realized that if she has a day or two off her course, she gets right back into the swing of things the next day. Before the challenge she would have thought "I've blown it, eat whatever--forget the exercise". Now Dawn says that she makes time for what's important and her health is important to her".
6th Month: June 2008 - Dawn's Story
"I've lost 27 pounds yet had hoped for more! ... I need to remember that it took me longer than six months to put the extra weight on, so it will take longer than six months to lose the extra pounds.
I feel awesome. ... My energy levels remind me that this is the way to go. When I am at home working out, I remind myself that this is for me - a half an hour for me - and it helps me to push on and not think about the laundry or other things that need my attention." said Kobus.
Her Nutritional Consultant and Trainer, Jason McCammon at Iron Quest Fitness said, " What Dawn has learned is what I teach from the first minute here at Iron Quest: overall health is most important. Getting into a practical, healthy routine with nutrition and exercise is vital. Weight loss is merely a side effect of that effort. In the world of instant gratification, we need to use some old fashioned discipline and patience and we will be successful throughout any journey."
Source: "Healthy & Fit Magazine" - June '08
Watch for the September WOW - Success Stories
as we reveal the results of the
2008 Healthy & Fit Challenge.
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The National Women's Health Information Center
is sponsoring
5th Annual WOMAN Challenge!
www.womenshealth.gov/woman/
May 11 - July 5, 2008
The Michigan Department of Community Health's (MDCH)Washington Square Office, downtown Lansing is hosting the Challenge for DCH locally.
Christi Downing, a member of the Washington Square Wellness team said, "Don't be fooled by the name! Guys can participate too, but the motivational emails will be geared toward women. The 8-week Challenge encourages all participants to set and achieve personal physical activity goals, appropriate for their lifestyles. You can participate as an individual or as a team. You will be able to see how your team compares to other teams via the tracking system on the Challenge website. "Healthy" competition is encouraged!"
"REMEMBER: we have a "guided walk" every Wednesday and an informal walk on Fridays at noon. You can get 60 minutes of walking each week during your lunch hour." said Downing.
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NOTE: Over my desk I keep two photographs. One is from a
party in Lansing in 2002 of a guy who's smiling and large, broad shoulders, and a substantial "beer belly" to match. The other photo is of the same man, wiry and roped to the photographer, much younger then, perched on a slab of granite, high over Boulder, 900' above the trail. The snapshots have provided daily reminders of what I had become, and what I had been, and in many ways, where I hope to return.
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One Bike Commuter's Story
My story - the year is 2001. This was not a Space Oddysey. This was real life and I was turning 50. I was closing a generation of not paying much attention to my physical fitness. It was time to change.
Two more things occurred that said "ride your bike to work:" First, there was no longer free employee parking for cars at the Capitol Complex. And in addition, my son was a driver with lots of places to go besides high school itself.
In other words, there were three big factors that called for a change in my commute style:
I would tone my body (having turned 50) as I biked my way to work (free parking for bikes) and my son would use my former commute car for his multi-destinational needs.
Six years later, I still commute to work by bike nine months a year. I avoid the need even for my own parking during the cold months by belonging to a carpool that another employee drives. For the occasional times when parking is necessary (such as leaving early for a medical appointment) I use tokens at a street meter.
The commute to work is five miles. This gives me almost a whole hour of aerobic exercise round trip five days a week. It takes longer than driving but is time that I don't have to spend going somewhere to exercise. I can't pick up bags of groceries on the way home, but I often stop for a few things that I put into my shoulder bag. My change of clothes also goes into the shoulder bag.
DMB provides free parking in bike racks inside and outside
of the Complex buildings. I park in the upper level. When it rains after I arrive at work I can ride home with my carpool and come back for the bike the next day, knowing that it's safe. The building management also provided a detector loop so that bicyclists can use the underground parking entrance with an ID card. Pedestrians can't do this because there has to be a mass of metal to trigger the door opener.
My commute bike is a Raleigh triple-chain wheel hybrid that has upright handlebars and a soft seat. It is more suited for city streets than a Road Bike. For long tours, I have my lightweight carbon-frame road bike with down-handlebars. I use that bike for tours.
About tours: In that critical year of 2001, I also resumed bike touring. My new-driver son joined me on PALM - Pedal Across Lower Michigan. This was the 20th PALM ride. I had gone on PALM 3 and 4. PALM is promoted as a "family ride" and it lasts
six days consisting of 35 to 55 miles per day with two options
up to 100 miles.
The high-achiever non-family alternative to PALM is DALMAC, or Dick Allen Lansing to Mackinac tour which ends every year the day before Labor Day. The Tri-county Bike Association of Lansing operates this tour. DALMAC has five distinct routes. If you want to join the most popular one of them, you may be too late already in February. DALMAC routes have a minimum daily mileage in the 60's. Two of the tours have 100 miles per day. I have gone on the last five DALMAC's.
Having a tour at the end of the summer provides a motivation to do a lot of condition riding until then.
Four to six of us "old guys" meet on weekends and evenings
and go for two-to-three hour rides to get ready for the Big Tour. We have had our joint replacements and gall bladder removals, and get back on the bike. When our backs can't take the strain anymore we buy recumbents.
"When we can't find the time to work and ride bikes,
we retire. Retirees that I know who have a regular exercise program are healthier and happier than those who don't."
Art Slabosky
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Biking to Work
"Since 1981, I have been biking to work
from April through October. It takes me
about 15 minutes since I live only 3.5 miles from work. That's about the same amount of time
as driving in and walking from the parking lots.
Riding in to work gives me a little exercise,
wakes me up and saves me the cost of driving
and parking or riding the bus.
It's an enjoyable way to start the day!"
Phil Grotenhuis - MDOT
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It Has Become My Way of Life
At the age of 36 I was diagnosed with lower colon problems. I could no longer eat fried foods, cheese, ice cream, red meat and no caffeine. At the age of 38 during a yearly check-up I found out I had high cholesterol. Per my doctor's recommendation, my wife and I attended a class on eating low-fat foods. Added to the list of things I could no longer eat was milk, white bread, pop and I had to limit my intake of cookies, cakes and candy. My mother was a diabetic and died of a stroke so that has to be watched as well.
Now I drink soy milk with my high fiber cereal and oatmeal, eat whole grain bread and drink green tea instead of coffee and pop. I eat fish, chicken, turkey, vegetables and fruit. The food is not fried, no cheese and no red meat. I have a small glass of red wine every day. This has proven helpful to my wife as well. She is in excellent health, weighs 110 pounds and is 5 foot tall.
For the past 22 years I have worked out 2.5 times a week at the YMCA. I get on the cross-trainer, do bench aerobics, cross-country, swim, walk and bicycle. I also work-out on the machine weights. I weigh 192 pounds at 5' 10" and will be 60 years old in July.
R.H. is an Adult Protective Services Specialist with the Department of Human Services in Saginaw.
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Small changes, big difference...
Recently I have had the good fortune to meet two incredibly inspiring people who have made changes in their lifestyles - one step at a time. They both testify that WALKING WORKS and it has made a BIG difference in their lives!
Jodi Davis is the Walking Advocate for Blue Cross Blue Shield of Michigan (BCBSM). And Jon Stanton faithfully uses the BCBSM Walking Works program and reads daily the blogs @ www.walkytalk.com as inspiration from Jodi.
Each has a story to tell as they WALK TO WELLNESS:
Biography of Jodi Davis (PDF) &
Meet Jodi (PDF): Jodi has lost 162 pounds and has kept it off for over five years. Now she says she is happier, healthier and more energetic than she ever thought possible.
My Life Change Journey (PDF):
Jon has lost 135 pounds and said that he never wants to return to his "former" life. People ask him all the time how he did it. Did you have surgery; did you join a medical weight loss group; did you buy a gym membership? "No, no and no!" Jon said. "I changed my lifestyle - pure and simple."
Jon was recently featured in Jodi's Blog @ http://walkytalk.com/2008/3/20/success-stories
submitted by C. Twiss (WOW Team)
Sign-up free to log your walking and/or to participate in the blog discussion with Jodi @ http://walkytalk.com/
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KEEPING EACH OTHER MOTIVATED REALLY HELPS!
I am a Revenue Officer with the Michigan Department of Treasury - Sterling Heights Collection's Office. I wanted to let other state employees who have Blue Care Network (BCN) as their insurance carrier know that BCN offers a weight loss
program. The program costs $90.00 for six months. You speak with dieticians, counselors and exercise with trainers at their center. The program is through the Michigan Institute for Health Enhancement and, if you meet all the requirements at the end of the 6 months, you get your money back! I entered the program on July 18, 2007, and as of 2/4/08 I have lost 53 pounds.
Our office has often held mini ?Biggest Loser' contests where we pass around helpful hints to each other, which has kept all of us motivated to continue on our journey to a healthier lifestyle.
I had noticed my weight increasing, but really wasn't concerned until my husband told me that I would stop breathing several times a night! I began some sleep apnea assessments, and we determined if I lost weight the problem would probably correct itself and I could avoid needing to sleep with a machine attached to my face! My husband and I have seen a noticeable change in my sleeping habits since I have lost weight, no more episodes of not breathing.
Basically, I was given a diabetic diet to follow of roughly 1,500 calories. This was not to difficult for me, as my husband is diabetic and has heart problems, so I just eat what he does when I am home. The hard part is when I am not at home, but I have learned to order salads, rather than the ½ lb hamburger and fries! Simple changes in the things you eat can make a difference. Try baked chips instead of regular, try raw fresh vegetables or fruit instead of frozen or canned, use the spray butter instead of spread, etc. These small changes will make a difference.
I never really used the exercise program offered through the insurance company because of the hours it was available.
I have incorporated my own exercise program in which I include 1.5 lb weights that attach to my wrists, and I use an exercise ball with 2 lbs of sand in it. I purchased a treadmill and walk 3-4 times a week for 20 minutes at a pace of 2.5-3.0 miles per hour. And I also walk with a co-worker during lunch breaks 2-3 times per week.
MY NEW MOTTO:
"EAT FRESH WHENEVER POSSIBLE ? LESS FAT, LESS ME!"
The support and encouragement a person receives
during this time,
really, really helps to keep them motivated
to continue and reach their goal.
I am very thankful that I have had such a support system
through my coworkers, family, and friends.
"BELIEVE ME, IF I CAN DO THIS, ANYONE CAN!"
Joan Wellhausen, Treasury
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Staying FIT - Not Just For My Job!
Being a Food Service Prisoner Leader at Newberry Correctional Facility, I need to stay physically fit to perform my duties. I am 57 yrs. old and part of my duties is to often lift items. The other part of my job is to walk around the food service area for 10 hours a day to watch all that goes on.
My family has a history of diabetes and heart attacks. At one time, I was overweight, under-care for diabetes and felt tired all of the time! Three years ago I started CURVES because I felt I needed to make changes in my life!
Since I have been working out at CURVES at least 3-4 times a week,
I stay physically fit, have learned to eat healthier and do my job more efficiently.
I am so excited about the Curves program:
I have lost four clothing sizes, don't have diabetes anymore
and can keep up with the younger generation! J. M.
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State employees are welcome to participate in the annual FitUP, an 8-month fitness/nutrition incentive program designed to help employees improve their health; a system to allow employees to track their nutrition and fitness.
There really isn't a time when registration is over. Stage Two begins in March as each stage is two months long.
- Special Incentives (PDF)
- The web site has discount coupons and lists of activities by county.
- Bonus points may be given for participating in special events and for quitting smoking.
- The 'worksite kit' on the homepage explains it all @ www.FitUP.org
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- Walking Club
- Lunch-n-Learn
- Lunch-n-Knit
- Book Club
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A Positive Effect on Posture
After injuring my shoulder playing volleyball, I went to
a physical therapist who taught me exercises
I can do at my work cubicle. I now keep a couple
of five pound weights nearby and when I have a break,
I run throught 25 reps each of following four exercises:
(1) The standing jack
(2) The biceps curl
(3) Overhead triceps
(4) Reverse butterfly
The therapy program is designed to develop upper body strength and mobility. Due to the positive effect it has on posture,
it is also beneficial to the neck area and lower back.
To ensure proper technique and safety a physician, physical therapist, trainer or other health professional should be consulted prior to beginning any exercise program.
The injury was sustained about this time last year, and I have been maintaining the exercises daily
since the physical therapy. It has proven to prevent future injuries, relieve back pain, and save on chiropractic visits.
I play volleyball every Monday night at my church. As far as
other exercises, I jump to conclusions, beat around the bush,
fly off the handle, run up against a wall, tackle tough questions, and (more seriously) take long walks at the mall 1-2 times a week while shopping with my wife.
I have lost a few pounds too which is always good for the back!
submitted by D.S., MDIT-DNR
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Saginaw Correctional Facility employees were seeking solutions to seasonal weight gain and came up with the L.O.S.E. Contest:
Limiting
Our
Seasonal
Eating
Eight employees lost 37 pounds during the holidays -
EACH WAS A WINNER!
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1st & 2nd Place Winners:
Mike Christian
Doug Best
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6W2W Challenge Helps Participants
Practice What They Teach
Ninety-five Department of Community Health employees participated in the 6W2W - Six Weeks to Wellness Challenge (Nov. 5 - Dec.16, 2007)
coordinated by the Washington Square Wellness Committee, located downtown Lansing. Participation was up 53% from
last year, and even included 19 participants from one floor in the Capitol View Building. Activities intended to support healthy behaviors were held throughout the challenge, and included brown bag sessions on: acupressure; the importance of whole grains; and family history, as well as walks during lunchtime. Of the 38 participants who completed the post-activity evaluation, 84% said they incorporated new healthy activities into their life, and almost 89% reported that they were likely to participate again next year. In just 6 weeks, 55% of the respondents said they saw improvement in their health!
Our 2007 6W2W winners were:
1st place: Lisa Grost (508 points)
2nd place: Patty Brookover (506 points)
3rd place: Kathy Ogrodzinski (504 points)
The winning team was from the Cancer Prevention Section.
Team members included Paulette Valliere, Patty Brookover,
Polly Hager, and Greg Gauss with a weekly average of 72.83.
Our winners received some wonderful prizes donated by many generous downtown and area merchants, and drawings were held throughout the challenge, giving all participants a chance to win a prize.
6W2W is a fun way to make healthy changes in your life. Participants simply make a commitment to participate in healthy activities, track their daily participation in the activities, and earn points for the activities they accomplish.
Look on the WOW website for resources to help you plan your own 6W2W challenge for your employees.
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Biggest Loser Challenge 2008
Work-Fit at MDOC, Jackson
The
Biggest Loser Challenge 2008 runs from January 14th
through April 14th. "We have made some changes this year that places more responsibliity on the individual. Our goal is to give participants the tools and the encouragement to make LIFESTYLE CHANGES not just compete in a weight loss contest." said Traci Jo Hubbard, ATC, Work-Fit Program Manager, Michigan Department of Corrections.
"We realize it is about choices that we make everyday. By requiring individuals to complete a food journal, this will be an eye-opener for some. ...many don't realize how much they consume throughtout a given day. We have nutritional software that we will then input their journals - it will provide a breakdown of where the calories come from and if they are meeting the RDA...This will then allow participants to share this information with their personal medical doctor and/or nutritionist/dietician to better develop a healthy eating plan."
Hubbard went on to say, "We are also doing waist-to-hip ratio measurements. We are looking to show how important it is to educate our employees that it is a WAY OF LIFE more than just losing weight. Anyone can lose weight to win some extra cash but then not change any of their behaviors that caused the problem to begin with...it's all about accountability and reaching the goal of becoming healthier and happier in 2008. Work-Fit's goal is to be an agent of change by making "health" personal for MDOC employees."
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"Celebrating a Great Start!"
About 4 years ago I was diagnosed with type 2 diabetes. At the time I weighed 333 lbs. Not only was I confirmed a diabetic, but I was also dealing with swelling in my lower extremities, shortness of breath and limited mobility. My knees were giving out under the strain; to the point where a cane became necessary. Climbing stairs was only slightly worse than descending them and woe-be-to-me if there was a fire drill in the building. If it had been an actual emergency, the slowness of my descent would have caused everyone behind me to be at risk.
At first, my cholesterol levels weren't too bad, but my triglycerides were entirely too high. My Glycated Hemoglobin A1c test, which measures the average of blood sugar levels over the last 3 months, was well above 9 (normal is less than 7.0%). And at least a portion of my shortness of breath was attributed to fluid retention, particularly in my feet, ankles, and lower legs.
Thankfully, I was not yet deemed to require insulin and so my doctor put me on medications which addressed the fluids, the triglycerides and the diabetes. Of course, a dramatic change in my diet and entire outlook about food was critical.
 I read a number of books and articles and did some research on my own to add to the information my doctor provided. I began to understand better how my food choices were going to affect my future.
Soon I was beginning to lose some weight. More sensible eating, combined with portion control resulted in slow but steady weight loss. With guidance from my doctor, I set some realistic goals and at the end of the first year I weighed 274. My doctor was thrilled and so was I! One of the first things I noticed was that my ability to walk was improving.
Then the weight loss slowed. During the second year, I reached 246 (down 28 more pounds), and then hovered there for a full year. I was stuck on a plateau and disappointed that things seemed to be at a standstill. I didn't gain anything, but neither did I lose anything. I kept a diary of both my blood sugar tests (twice daily) and my weigh-ins (once per week). I fluctuated within about a five pound window but my weekly weight graph records a very long, relatively flat line. This was a difficult period! Once you've embraced a concept, set goals and begun to achieve them, it's hard to keep encouraged when it seems no progress is being made.
 Slower weight loss began again in recent months.
I've now lost just over 100 pounds total! I'm walking better, the knees are doing better, I no longer use a cane, I can tie my own shoes, bend over and retrieve things from the floor, and walk without shortness of breath dogging every exertion.
My triglycerides and cholesterol levels are all within normal ranges and the A1c is now 6.7. These levels are substantial evidence that I'm on the right track and they've been achieved without the assistance of any particular diet group or plan.
Doctor Burtka says slow weight loss is a good thing because it gives the body time to adjust. That not only seems reasonable, it also appears to describe my experience pretty well. We've re-evaluated my specifics; things like height and bone structure, and still feel that the goal weight we originally set is the right one. So, although I still have pounds to go; at this juncture, I see it as do-able and intend to keep at it.
A little added incentive - Dr. Burtka says when I reach my goal weight, he's going to make me a "poster child" for the American Diabetes Association! That may seem a bit far-fetched, but hey - stranger things have happened!
Submitted by Marjorie Kinnee, DLEG, Cadillac Place - Detroit
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My Motivation - Two Grand-baby Boys
My story started with my initial motivation being to try to keep up with my two toddler grandsons. At 43 years of age, I was about 75 pounds overweight, had been smoking for about 25 years and had next to NO energy. I knew something had to be done as my doctor visits and medications were increasing all the time and I was doing nothing to change.
 Children and Grandchildren are too precious to not enjoy, so I finally took action by joining Weight Watchers (WW) and setting some goals for myself. I haven't been able to completely quit smoking yet, but I've cut down to about 4 cigarettes a day. Once my weight goal is reached (11 more pounds), I will set a date and completely quit the smokes. If I can lose all this weight in less than a year, I can quit smoking too. I think its just a matter of setting your mind to it.
I joined Weight Watchers At Work program this last January 2007. There are presently 22 people in our particular group here
in Grandview Plaza (Lansing) and our group leader is wonderful!!! The group is extremely informative and supportive and helps a great deal when you are seriously trying to reduce. They emphasize how Weight Watchers is NOT A DIET, but rather
a Lifestyle Change, which I find to be completely accurate.
My eating habits have changed in a couple of aspects. First of all, the foods I eat are considerably healthier than what I used to consume. Vegetables, Fruits, Grains, Beans and Lean Meats are my primary foods of choice, but we do need to have dairy and "good" fats thrown in there in a limited supply, as our bodies need these nutrients as well. Secondly, the portion sizes of what adults actually need are considerably less than what is generally eaten at a meal for most people. I thought I would get very hungry by sticking to the recommended serving sizes, but when you eat the appropriate foods at the correct times a day, you are never hungry and the recommended serving sizes are more than sufficient. It still amazes me how much better I feel just eating less food at meals! THE KEY is to eat the right foods and to eat them slowly until you are satisfied, not stuffed.
The WW program has the staff and the internet's "E-Tools" which both provide wonderful support systems. They have online success stories, recipes, tips, chat rooms with other members for support/sharing, shopping suggestions, etc. Also, WW foods (frozen meals, desserts, etc.) are really quite tasty. A lot of people think they are more expensive, but actually they are much cheaper than eating out or some other ready made meals for sale at the stores.
 My activity level has increased as well, which I believe is the key to my weight loss. The more energy you use, the more you seem to have, and the higher your metabolism goes. I started out just walking a couple miles a few nights a week and doing easy/starter aerobics tapes a couple times a week. Now, I'm jogging 3-4 miles several nights a week. The walking and aerobics just didn't give me enough energy boost after a while and I needed to increase my activity level. Now, its pretty clear that my metabolism has increased drastically and my energy level is wonderful. I would be lost without my exercise time now and I've found it to be a great stress-reliever. I've also got my husband eating healthier, even though he doesn't have a weight problem. Many of the WW recipe meals are very tasty and all the family likes them, not just me. I am asked for my WW recipes regularly now when I share them at work.
Since joining, I've lost a total of 54 pounds. I went from size 22 to size 10. The program is wonderful and a great help when you're trying to lose. I highly recommend it to all who are serious about getting down to a healthy weight. It really is a wonderful experience to not only get healthier, but to feel better and more energetic, and, the new clothes are great too........
Submitted by
Susan M. Brown-Ward, Michigan Department of Corrections, Central Office
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 Squabbling Over Who Can Use the Treadmill - A Fight Worth Having!
As a young adult I struggled with a tendency to be overweight, but after settling down in a happy marriage and three children later I was beginning to suffer the ravages of inactivity and obesity: gallbladder surgery and a fatty liver. My husband, bless his heart, never once complained to me that I was getting too heavy, in spite of the obviousness of it and my apparent obliviousness. He would simply, gently say he just wanted me to be healthy. My fatty liver began to cause chronic upper right quadrant pain and although it sounds cliche, I decided on New Year's Eve 2006 to turn things around, lose weight and get healthy.
Although it is horrifying to admit, in March 2006 I was tipping the scales at 244 and I am SHORT! This qualified me as morbidly obese. By New Years Eve, I was still an impressive 239 pounds. The scale and I were not on good terms. I needed to lose over 100 pounds. What a daunting task!
I began with an Atkins/South Beachy-type of diet and in the first three weeks I lost 17 pounds. What a great way to get motivated! I stuck with that approach for awhile and then eased into Weight Watchers. However, it seems really silly to pay someone else for my own efforts to lose weight so I stopped going. I do miss the community of other weight battlers but that 40 dollars a month could be spent at a health club instead! By June 2007 I had lost about 50 pounds following a weight watchers-like approach, but during vacation I began to get a little complacent and I came back 1 pound heavier. There I stayed until another pound or two crept back on. This wasn't a plateau, this was the beginning of a weight re-bound. I should know--I have made a veritable career out of yo-yo dieting. My mom should have named me Duncan (course I'm a girl, but it works also for my loyalty to Duncan Heinz cake mixes).
So recognizing this wrong-way trend, I decided that I had exhausted my excuses for not working out. Actually, I really had no excuses other than the same old whiny "But- I-work-full-time-and-have-three-kids excuse". I was just being lazy, pure and simple. The kids aren't babies anymore and Dad is perfectly capable of running the show for an hour or so while I work out...
Anyway, the first day of walking on our old treadmill, I did 12 minutes and I was pooped! Wow, I had no idea I was so wretchedly out of shape! Never mind, I did it again the next day and the next. I'm happy to report that my endurance and stamina rebounded very quickly. Soon I was walking 4-5 miles a day and my husband and I would squabble over who could use the treadmill. Now that's a fight worth having!
Luckily for us, our washing machine gave up the ghost and while shopping for a new machine I "threw" in an Nordic Track elliptical machine to the bill. (Gotta love 1 year same as cash!) I do a 15-20 minute program every morning before work and I vary what I can get in at night, but generally it's safe to say I get a half hour in each night. My aim is to try to burn 1,000 calories a day. Sometimes it works out, sometimes it doesn't. But hey, I'm down to 182 pounds from 244, and the scale is headed south again and I've lost ten inches in my waist since the new year. I've incorporated some sporadic mild resistance work-outs into my regimen but I'm looking into getting more serious about that soon.
I now eat "normal" which simply means I don't pig-out, and I avoid the foods that any non-rocket scientist knows are bad (sugar, fast-food, chips); thank goodness I was never into ice cream that much).
I know I have a long way to go, but it has been so worth the effort! I'm happy that my chronic upper right quadrant pain is gone. I am no longer the fattest woman I see around; and joy of joys I can shop at stores other than Lane Bryant and CJ Banks. Not long ago, I cried after buying a "normal" size top from Sears. So, I just keep plugging away using my elliptical machine and finally, FINALLY, I'm taking full responsibility for my own health and well-being. All my work-out equipment is at home so I have no excuse for not working out. I need to lose at least another 50 pounds and if it takes me another 2 years to get there, so be it.
Submitted by a DEQ employee
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The Michigan Department of Education Wellness Action Team held a competition called, "Six Weeks to Wellness" (6W2W) which ran from September 10 through October 21, 2007. This was a competition designed to heighten awareness of the importance of exercise, eating right, wearing seat belts, not smoking, and other healthy lifestyle choices.
Participation was on an individual basis with a choice of two levels of participation: Level 1 is moderately challenging, and provides options for healthy life activities and Level 2 is for those who have already accomplished incorporating the Level 1 activities into their lifestyle and want to challenge themselves further. Participants gained points by exercising, eating a healthful diet, and improving three individual behaviors of their own choosing. There were weekly drawings and, at the completion, awards were given to the three participants with the highest overall scores.
When registering for this event, 88 employees were given a small goodie bag to get them started which included an apple, bottle of water, low-fat snack, and small tube of toothpaste.
Weekly reminders to submit score sheets were sent to each participant along with information on healthful lifestyles. Since the annual 5-A-Day/NEW: Fruits & Veggies-More Matters occurred during the competition, weekly e-mails were sent regarding specific Michigan-grown fruits and vegetables, including trivia, nutritional information and recipes.
6W2W Coordinator's Packet & Score Booklet
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- Walking Club
- Lunch-n-Knit
- Book Club
- 6W2W
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DEQ - Weight Watchers
AT WORK Program
Amy Robinson, worksite coordinator for the Weight Watchers AT WORK program, said, "We have about 40 employees enrolled in the program. One of our members shared the following:
"I started Weight Watchers on January 16, 2007. According to my doctor's wishes, I had 105 pounds to lose. As of October 9, 2007, I have accomplished a 50+ pound weight loss. I have seen all of my physical numbers drop significantly as well as clothing sizes.
Of particular interest to me was the triglyceride's count (normal = less than 150 mg/dL): previously it was 325 and currently is 44. Also, my blood pressure dropped to the point that the medication I was taking has been reduced to 1/4 of the dose.
Weight Watchers is a great program and I recommend it to anyone who has the desire to lose weight (without dieting), as it is a lifestyle program."
Submitted by the DEQ - Weight Watchers
At Work Program Coodinator
For more on the AT WORK Program, visit http://www.weightwatchers.com/about/cpp/index.aspx or call
1-800-8-AT-WORK (1-800-828-9675).
State Sponsored Health Insurance Weight Management Programs
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"Build Your Pyramid Contest"
A new month-long incentive contest started at DOC's Work-Fit in Jackson on September 4, 2007.
BUILD YOUR PYRAMID combined luck and skill in an effort to win prizes while learning about the new food guide.
Visit The Pulse - September and October
newsletters for the final results.
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Finding Success Together!
NOTHING TASTES BETTER THAN THIN FEELS! This is what kept Terry and Shellie Beiser going in their journey to better health.
Since October of 2006, the Jackson couple changed their eating habits and started exercising. They have lost over 40 pounds each.
Shellie is a dental assistant at Scott's Correctional Facility in Plymouth and Terry is a wedding disc jockey and auto technician at Kelly Imports in Jackson. Shellie said, "What really motivated us to start living healthy was when my sister (Lisa Keel) had her third child. She was my size when she started and now she wears a size four. She's been so supportive."
Together Shellie & Terry joined Weight Watchers. Instead of skipping breakfast, eating fast food and lots of pizza, they started watching their portion sizes, ate fresh fruit and veggies and started cooking at home more. "The one thing we realized about eating healthier is that it doesn't mean you have to give up flavor," said Terry.
"We look back at the foods we used to eat and cannot believe how much and what we ate," said Shellie.
Terry goes to the YMCA three days weekly and Shellie walks miles at work; going from wing to wing at the prison-tasks that previously had made her breathless and
without energy. "The journey to better health has brought us closer together in our marriage. The whole healthy effort has been incredible," Shellie said. "We make each other feel better, and we feel better about ourselves."
One of their favorite things to do after they get off the scales is to go to a local sporting goods store, pick up barbells that represent how much weight they had lost and carry them around the store. "Losing weight and living this kind of lifestyle can be done!" Terry said. "And it's fun."
Submitted by Shellie Beiser, MDOC
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WW Changed My Life - A Lot!
I joined the Weight Watchers' - WW At Work program in November 1998, just after being told I needed back surgery. I joined in the hope that if I lost weight, I wouldn't need the surgery. Ultimately, I did have the surgery and recovered very quickly due to the weight I had lost!
Between November 1998 and September 1999 I lost nearly one third of my body weight (almost 70 pounds). The support of a WW group at work, several 'walking buddies' and the convenience of onsite meetings all have been very beneficial to me. I reached my life-time goal and celebrated by going to Disney World with co-workers!
In November 1999 - just a year after I joined, I became a WW Leader. I have been successful in staying no more that 20 pounds above my goal for the past 7 ½ years. I have re-joined the WW At Work group twice to get myself back on track! I keep in mind that gaining almost 20 pounds is no where close to the 50 pounds I have not gained back! Just knowing that 'my' WW At Work group has always been there for so many years is very encouraging and a great support for many people including myself.
I do Yoga and Tai Chi. And I have more energy and am happier with myself. I have set a good example for my  now adult sons and my family has learned to eat healthier! I am very healthy and think that I have added years to my life.
Submitted by Pat Wilson, DHS
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Enjoying Exercise -
My Journey to Wellness Story
I entered a 'challenge' in a Greater Lansing Area magazine called Healthy & Fit. We were asked to submit a picture and answer some questions. The magazine selected three people to follow for six months (Jan-June 2007). Each month we are featured in the magazine.
We were given free shoes from Playmakers, a personal trainer for 6 months and six months free at Weight Watchers. At the end of the challenge we'll get makeovers from Adams Modeling and Doctor's Approach Med Spa, and a professional photo shoot.
I've lost 44.5 pounds and feel so much better! I actually enjoy working out with my trainer, Tim Nolan at Trainers Studio. I never thought I would say that I enjoy exercising but it's happened! We meet twice a week (7:00 a.m., Tuesdays and Thursdays). I had never done weight training and had very limited exposure to a gym setting, so I was a little intimidated at first, but now I feel really comfortable. Having a trainer show you exactly what to do and how to do it correctly, makes things so much easier. It takes all of the guess work out of it. Tim is really good at mixing-up my workouts so it doesn't get boring or become routine.
I'm following the Weight Watcher points system and it's been going great. My family is developing really good eating habits too. We've found healthy alternatives to our favorite meals and have completely changed the look of our pantry and refrigerator. We make better food choices because the bad foods aren't there anymore. Fruits and vegetables are everyday staples in our diets. Let's just say they (fruits and veggies) were lacking before.
My husband John has lost 38 pounds and has been a great support to me. It's so helpful to have someone to go through this with. We eat the same foods and exercise everyday. When one of us falters, the other is there to lend support and motivation.
I've got 3 months to go in the challenge, and I'm sure that I've developed good habits for life!
Submitted by Mary Beth Estrada - History, Arts & Libraries
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2006 Body for Life
Grand Champion for Men age 50+
"2006 was the most challenging year of my life!"
Michael Harris shares: "...I was horrified at the before photo I shot on my 60th birthday. Surely I couldn't have gotten that pudgy in so short of a time! But it did the trick! That day, August 25, I became the comeback kid....I suddenly realized that I wasn't....solving my....problems by acting like a selfish slug, so that's exactly what I did - got off my butt and got to work...."
"Just for your information, I eat six small meals a day, consisting of high quality proteins and low glycemic carbs, with limited amounts of good fats and oils. I work out much less than most people would think. I do resistance training three days a week, each session taking 30 to 45 minutes, and I do three high intensity interval training cardio sessions a week, on the days I don't lift. Those are each 20 minutes long. So, I invest only a little over 3 hours a week in physical activity. I work out at home so I don't ever have an excuse for missing a session...I have lost 28#, dropped my waist size four inches and have never felt better."
"I know one thing for sure -
I don't intend to let myself go downhill
like that ever again!"
Submitted by Michael Harris, DLEG
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2006 will be fantastic!!!
I'm a 41 year old state employee that made two major life changes that may be an inspiration for someone.
 Exactly one year ago, I decided that I wanted a new life and that meant changing the way that I was living it. I particularly enjoyed pasta, in abundance, and needed to cut out my weaknesses. For me, that was pasta, bread, and potatoes.
I began drinking water. Something I had never done before; at least, not on purpose.....lots of water.
I began walking on my treadmill -- at least 20-30 minutes a night. Between January and June of 2005, I worked my way up to 2 miles a day (and am still walking). In the end, I lost somewhere between 40 and 50 pounds.
Then, on my 41 birthday (November 7th) I decided that I would give myself a birthday present and I stopped smoking. I just felt that I could, either keep going on the way I was and continue to cough and have "smoking" related problems, or I could quit. So I woke up in the morning and put on a patch (Nicoderm CQ). I used the patch system through the 3 steps and am now totally nicotine-free for a total of 3 months.
I can report that I'm enjoying my new life and trying to maintain this new lifestyle. 2005 was a
gr-gr-gr-great year for me and I expect that 2006 will be fantastic!!!!!! Hopefully, by sharing this story, someone will be inspired to make a change, too.
Submitted by a Department of Labor & Economic Growth employee. |
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NO More Excuses!
'Health conscious' is one way I would like to describe myself but I have to admit it is more than a challenge. I get lazy, snitch the wrong foods, and make excuses upon excuses. Time to lounge began to take precedence over exercise. Then came along a worksite wellness 'pedometer walking challenge'. I liked to walk and trot so I agreed to take on this challenge. At first, it was hard to remember to wear the pedometer, but I soon learned to count those steps. It was slow starting. I got a boost with a couple of visits to Chicago (where I walked all over that exciting city). But, I was still finding the excuse of being too busy, having too much homework to do, and
just being way too tired.
The turning point finally hit me. Not only was I making up excuses, my health began to suffer. I was battling high blood pressure and gaining unwanted weight. These were things I had always controlled with regular exercise and eating better. I entered the danger zone -- a wake up call. I started taking this walking challenge more seriously. A good friend of mine told me about the walking marathon that she did, and how she was in the best shape of her life when she trained for that. Hmmm. What a concept! I can be in shape by walking and I like to walk; so I figured I just needed to commit to the challenge, and I mean really commit.
I joined my husband in eating healthier, and he joined me in walking 4 miles every night. In 2 month's time I managed to:
lose some weight,
be in better shape, AND control my blood pressure
EXERCISE NOW TAKES PRECEDENCE AND IS A PRIORITY IN MY LIFE. I obtained my goal of a master's degree, so I truly have more time to commit to leading a healthier lifestyle. Not only am I walking, I jog two miles each morning and 3 miles on the weekends. When I realized the number of steps I take in a week's time (what a surprise) with all this activity, I am more confident in reaching a bigger goal. The ultimate goal I am aiming for is to WALK A MARATHON. I know if I can keep up the pace I can complete 26.2 miles - a FULL marathon. It seems like a lot of walking, yet it's all for the health of it and it's working.
Submitted by a fellow state employee
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My Personal Challenge
Five years ago on TV, I watched as a group of people were interviewed, who had completed a 12-week Body for Life nutrition/exercise challenge and I was amazed at the results. I started the 12-week challenge and couldn't finish it because one of our twins was in a sledding accident and I spent a week in the hospital with her.
This time my challenge incentive came from a low bone densityy test. The test showed me as having osteopenia (the beginning of osteoporosis). Weightlifting is one of the best ways to keep bones healthy,  so I decided to start my exercise/nutrition challenge in January, 2005. I completed the 12-week challenge in April, 2005 and it was definitely worth taking. I learned a lot about getting in shape, both physically and mentally, and I'm thankful to have this knowledge because it will be helpful for me to utilize throughout the rest of my life.
I learned that instead of dieting I can enjoy foods that are healthy. It's best to eat something healthy every two hours, because it is much easier for our bodies to digest small amounts of food six times each day, than it is to digest large amounts three times a day. Drinking at least eight glasses of water every day is very helpful for good health and losing weight. I started using 8-inch plates for my meals to keep food portions in check.
I exercise regularly in our basement gym each morning before work and on Saturday mornings. My weekly schedule includes: weightlifting M-W-F and cardiovascular workouts T-Th-S. I hope to continue my lunch hour jazzercise classes when my job allows it, and I walk during breaks and lunch each day. After exercising, my energy level greatly improves. I feel happier due to the release of positive endorphins, plus I truly enjoy feeling better both physically and mentally!
 It is very helpful to keep an exercise calendar. This is a monthly calendar on which I mark a day off each time I complete my daily exercises. These calendars are very helpful because they motivate me to keep my exercise routine. My goal is to complete the calendar (as much as possible) by the end of each month.
Being healthy means taking proper care of our bodies, plus exercising and eating nutritionally to achieve, strengthen, and continue good health. An important part of becoming physically and nutritionally fit is deciding for ourselves that we are ready to change negative habits in our lives. Making this healthy change takes commitment, and a challenge, goal etc. to help motivate us.
My husband and I have five children living at home. Their ages are: 19, 18, 15, 11 and 11. Best Wishes to anyone who decides to help themselves feel better (inside and out)!
Submitted by a State of Michigan employee
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 Dancing: a FUN Exercise
I found a sport - ballroom | |
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to the planning committee for a SUCCESSFUL worksite wellness event! 
