September 15 – December 8, 2014 16 Teams, 2 Offices, 1 Challenge 79 Lives Evolved
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Congratulations on being chosen to participate in the MINDBODY Evolve: Be BOLD Wellness Challenge! By being accepted into this program, you have been given the opportunity to not only improve your health and wellness, but to OWN your life and this wellness journey. This is an exciting time, no doubt, as you prepare to embark on a new chapter of your life. Why MINDBODY Evolve? In the coming weeks and months ahead, you will need to stay focused on your goals and purpose for the challenge. It is time to contemplate your purpose, your “Why”. It is time to Be BOLD! Consider the following: Why did I sign up for this challenge? What do I expect to gain out of completing it? How will I change emotionally, intellectually, physically, socially, and professionally? In what ways will my outlook on life change? How will my accomplishments positively affect those in my life? Who will those people be? Knowing your “Whys”, writing them down and pronouncing them each day will aid you in your journey. Reciting and visualizing your “Whys” will become your foundation and motivation to keep pushing yourself forward. How to connect with your “Whys” each day. Most people are inspired with words and visuals, so post photos on your monitor desktop, your work space, the wallpaper of your phone, around your house or in your journal. Choose an individual who will act as your encourager, your cheerleader and source of accountability. Maybe they are in the challenge, a family member, partner or close friend. Choose someone that you trust and who you can be vulnerable and honest with!
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Creating Your WHY! How to Determine YOUR Vision and Goals Make it Measureable Can you measure your goal? If you can’t measure it, it’s not a goal. This can be a challenging part of goal-setting, but there is a way to write each of your goals so that they are measurable in some way. Here are some tips to follow as you write your goals: Use Affirmative Language Say what you will do, not what you won’t do. This will focus your energy on the desired outcome rather than the actions or behaviors that must stop. Example: “I practice Yoga 3 times a week!” instead of “I can never get to a class.” Be Specific Make your goals as specific and concise as possible. Try to keep it under 15 words, no explanations are needed if you know what you want! Set a Date Attach a goal to your date. It is important to state the month in addition to the year when determining your goal. Dates keep you accountable. Don’t overthink things too much – just pick a date. In this case, we are looking at 1 month, 2 month, and 3 month goals. Break it down Break your big goal down into smaller goals. For example: if your goal is to eat 2 cups of vegetables with dinner, set a goal that you can achieve in a shorter amount of time that will help you get there, such as “I will start eating ½ cup of vegetables with dinner.” Work your way up from there. During the challenge, you will need to dig deep and stay focused on your “Whys”. So take some time to really focus on this first step of the challenge! Feel free to share your goals with your team and maybe, the world, by posting on Instagram, Facebook or Twitter along with #MINDBODYevolve 3
Now, It’s Your Turn! Take some time to envision what your life will be like after the Evolve Challenge! How will you be different? What will your life look like? Apply the 7 Dimensions of The MINDBODY Wellness Mission Statement! The mission of the MINDBODY Wellness Program is to enable our team members to improve their lives along all 7 Dimensions of Wellness – Emotional, Intellectual, Physical, Social, Environmental, Occupational, and Purpose & Meaning.
Visualize your life after the Evolve Wellness Challenge. What will it be like? How will you feel? Where will you spend your time? Etc.:
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Know Where You’re Going‌Make Your Monthly Goals!
Wellness is a constant, lifelong journey. We must make choices each and every moment that will affect how quickly we reach our mini-goals. So instead of envisioning your final destination, envision how you will get there! Here is a goal sheet for you to write in your 1, 2, and 3-month goals. Focus on your lifestyle, how you will feel, what changes you will make! Example: I will run to get into shape. I will be able to run 3 miles continuously at a 10:00 minute pace, in 3 months (December 8th, 2014). Month 1 Wellness Goal
Month 2 Wellness Goal
Month 3 Wellness Goal
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Let’s Work Out! Now you know what you are working towards. In 3 months you will be strong, energetic, and feeling accomplished. So let’s chat about how you will get there. We have partnered with 4 amazing MINDBODY providers who will be leading and coaching you to reach your physical fitness goals.
Rev SLO is a personalized fitness studio on the central coast. We pride ourselves on hard work and accountability. We strive to know our clients on a personal level. This helps us help them achieve their goals and stay on task with their fitness. As every individual is different we do not have cookie cutter workouts. Our classes are designed for every level with instructors capable of modifications. We are passionate about what we do and take our jobs very serious. Fitness can be a very emotional journey of which we like to support our clients along with ease. The beauty of Rev SLO is that our class sizes stay small to ensure proper form and production. All of our trainers are well certified and work as a team. Our goal is to make every client’s experience enjoyable. We hope to see you in green!!!
Gymnazo, located on California's Central Coast in San Luis Obispo, provides an innovative environment for all demographics in which to train for performance, conditioning, and rehabilitation. It’s programs challenge the entire body in the authentic movement patterns that are required to live life more fully and engage in all sports at a higher level. All workout sessions involve 3 dimensional movement patterns in an encouraging and teamsupported atmosphere. The overall objective of Gymnazo is to train and discipline the whole person in the gym so they will fully maximize their abilities outside of the gym.
Welcome to Sleeping Tiger Fitness! We offer Kettlebells and Krav Maga in group or private sessions, as well as personal training to help you reach your fitness goals and physical potential! We’re proud to have the only StrongFirst Kettlebell certified instructors in San Luis Obispo and the only Krav Maga Global instructors on the central coast.
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“EVERYONE IS AN ATHLETE” Athlon was originally created to fulfill the need for an “elite” level fitness and sports performance facility for athletes in San Luis Obispo and its neighboring cities. A place where high level fitness and performance enthusiasts could trust that they we’re getting the most up to date, scientifically-proven training strategies. We have a team of exercise physiologists, physical therapists, nutritionists and athletic trainers to ensure the methods being researched and applied were high quality and multidisciplinary. Most people want to change their body, fitness and energy levels, health and vitality and overall wellbeing. The science and techniques behind athletic development CAN be applied to anyone at the right intensity level with the right coaching and they’ll see tremendous improvement in not only the way they perform but in the way they look and feel.
Hamptons Gym Corp (HGC) is very proud to be able to host the Hamptons MINDBODY Evolve Challenge Participants. HGC was established in 1997 and has 3 locations to choose from in East Hampton, Sag Harbor Gym, and Southampton. MINDBODY is offering you a tremendous opportunity. We at HGC will strive to provide you with the optimal workout environment and help you reach your fitness goal! If you have ANY questions please don’t hesitate to reach out to any one of us. The time is now…Best of luck!
Make sure to chat with the staff at your gym and get to know them! They are there to support you on your wellness journey!
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Let’s Make Wellness a Habit! /ˈhabit/ noun 1. a settled or regular tendency or practice, especially one that is hard to give up. "I have a habit of eating clean and working out 5 days a week!"
In order to develop a habit that you LOVE, you will need to get prepared! Pack your Gym Bag! Make sure that you are always prepared to GO!
Choose a bag that fits your style and is functional! If you love the bag and the items inside it, you’re more likely to use them…all while having fun!
Gym Bag Essentials: 1. Clean Work Out Ensamble – Shirt, shorts/pants, underware, socks, sports bra, sweatband, etc. 2. Proper foot attire that fits your upcoming workout. 3. Comfy Headphones & Music– If you just have to have your beats when you work out. 4. Shower Essentials & a Towel – If you plan to shower a. b. c. d.
Travel Sized Shampoo, Conditioner, Body Wash, Lotion, Disinfectant Gel, Makeup for the chicas! Deodorant or Body Refresher Hair Essentials – Product, Brush or Comb Flip Flops
5. Refillable Water Bottle – Keep that MINDBODY Core Value in Mind! 6. Pre/Post Work Out Snack – Think quick and easy like a piece of fruit or a balanced protein bar! 7. A list of your goals images that represent what you are working towards! 8. Any other product that you love and makes you feel fab! 8
Let’s “Leverage” Technology! Launch your MINDBODY Connect App and sign up for your classes! Find your accountability buddies and make a pact to work out together! Our Evolve Round I Participants found success this way!
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Calling Your Inner Foodie! “nom, nom, nom” Let’s talk Nutrition. Food is fuel for the body and can provide the necessary nutrients that your body needs to stay active while keeping your mind sharp! Meals should be fun, relaxing and a time for you to have a moment alone or perhaps reconnect with loved ones and friends. As with many areas of our lives, the more we know and are educated, the better the experiences that come to pass! As an Evolve Challenge participant, you have to opportunity to explore your nutrition and what works for you! Our resident Dietician, Maggie Evans, will be leading you every step of the way. Take advantage of your initial 1:1 consultation session and be sure to schedule a follow up session. To support you along the way, mark your calendars to attend our weekly check in on Thursdays at 12:00 pm PT /3:00 pm ET. Topics will include nutrition, menu planning, staying focused and motivated, breaking through plateaus, behavior change, and finding balance in your life! Meetings will take place in Vinyasa I with connections to the Red Horse Conference Room. Can’t attend, not to fret. Recordings will be shared after the meeting!
Read on for tips on how to build a healthy balance in your nutrition. 10
The Fundamentals of Balanced Eating Why Do We Need Carbohydrates?
Why Do We Need Protein?
Main energy source in the body. Stored in our liver and muscles to be used later for energy. Important for our digestive health.
Promote muscle and tissue growth Supports immune health Foundation of hormones, enzymes, & blood cells Proteins are made up of amino acids, think of them as building blocks pieced together to create protein. Our bodies make 11 of these amino acids and we need to source out 9 of these “essential” amino acids. A complete protein source is one that provides all 9 essential amino acids. An incomplete source lacks some of these amino acids.
Are all Carbs the same? There are two types of carbohydrates present in food:
Simple Complex
Simple carbohydrates are easily broken down in the body and used as quick energy. Many simple carbohydrates offer little nutritional value and should be limited to small quantities.
Complete Protein sources: Eggs Dairy Products Meat Poultry Fish Incomplete Protein sources: Grains Nuts Beans Seeds Peas Corn
Some examples of simple carbs are: Cakes, doughnuts, cookies, etc. White sugar White flour Candy Soda Milk* Yogurt* Fruit* Complex Carbohydrates have a molecular structure which lends them to be more “complex” and take longer to digest. These foods are rich in fiber, vitamins, and minerals. These foods are an important energy source in our diets and also stabilize blood sugar levels. When in doubt, choose COMPLEX!
Good News! You can combine incomplete proteins together to create a complete protein source. This means that vegans/vegetarians can provide their bodies will all of the essential amino acids!
Sources: Whole grain bread, cereal, pasta, rice Sweet potatoes Legumes Vegetables Fruit *These foods do contain some forms of simple carbohydrates, however they are still chock full of other vital nutrients (vitamins, minerals, protein, etc.) that benefit you. Think of them as a natural way to give you some quick energy during an afternoon slump or before a workout!
It is essential that you eat a balance of Carbs, Protein and Fat to sustain energy and keep hunger at bay!
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The Fundamentals of Balanced Eating Why Do We Need Fats?
High source of energy Necessary for absorption of certain vitamins Maintain cell structure & growth
Will Eating Fat Make Me Fat? Not at all! Fats are essential to our diets and are one of our body’s main sources of energy! It is important to pay attention to the type of fat you are eating.
The Two Main Types of Fat:
Saturated Unsaturated
Saturated Fats are easy to determine. If it is solid at room temperature, it is most likely going to be Saturated fat. It is typically found in animal products such as: Butter, Dairy, & Fatty Meats These fats have been associated with the development of chronic diseases such as heart disease and raise our “bad” cholesterol (LDL). It is recommended to limit these to about 7% of your total fat intake. Unsaturated Fats are liquid at room temperature. They are derived mainly from plant sources such as: Olive/Coconut Oils – Raw, Cold Pressed, Virgin Nuts/Nut Butters Fish Oils Avocados Seeds – Raw and Unsalted Unsaturated fats promote heart health and decrease our risk of disease by increasing our levels of “good” cholesterol (HDL).
With all of your food choices, be sure that you are reading the labels! Choose high quality foods from reputable sources.
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Building a Healthy Plate…Guidelines to Follow to Find Balance Limit Your Portions – Decrease Your Calories. Be sure your food intake is supporting to your lifestyle and physical activity!
1: Make half the plate/bowl veggies and fruits. Aiming to eat a variety of colorful produce will help ensure a variety of vitamins and minerals are being consumed. “Eat the Rainbow!” 2: Lean Proteins with Meals. Beans, legumes, chicken, lean beef, fish, eggs, nuts, tempeh, and tofu are all great options. Lean sources of protein ensure will help maintain your lean muscle mass and promote growth in the body. 3: Aim to make at least half your grains WHOLE! Look for the words 100% whole grain or 100% whole wheat on the label. These have not been stripped of the beneficial nutrients & FIBER which are important to maintaining a healthy body weight. 4: Choose Fats Wisely. When ordering out and eating at home, limit creamy, heavy sauces that contain butter, cream, etc. Fats such as avocado, raw natural oils like olive and coconut oils, unsalted and raw nuts and seeds, flax, etc. will boost your diet with unsaturated fats which can help lower your cholesterol. If you still are seeking extra flavor; use spices, herbs, and acids (lemon juice, vinegars, etc.), which add extra flavor without added fat or calories. 5: Choose a Smaller Plate. Smaller plate = smaller portions = fewer calories and a leaner body. Those who use smaller plates tend to eat less in a given time period than those who use larger sized plates.
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Getting physical and watching your nutrition is now covered. MINDBODY’s got your back, financially that is! But with all that physical exertion, don’t forget to be pampered! As always, you can use your MINDBODY Exchange Wellness Card to pay for a massage, acupuncture, beauty treatment or anything Health, Wellness or Beauty service that you fancy! Think of the fun you can have with $65 a month!
Search for your next appointment at www.mindbodyexchange.com!
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Track Your Activity to Win! Wear that Jawbone with Pride!
Take a cue from @adriannebonafede and snap a pic of your super cool new Jawbone UP! Use the hashtag #MINDBODYevolve! Wearing your Jawbone will track your steps and how well you are sleeping! This will provide valuable data to help you assess your progress throughout the Challenge. It will also be used to determine the winning team and individual. So wear it if you want to win it!
Aim for 10,000 steps per day, sleep 8 hours per night and make sure to track your food intake with MyFitnessPal! You can enter data through the mobile app or online! Knowledge is power. Take ownership of your life and how you live it! 15
Take Advantage of MINDBODY Wellness! There are so many opportunities onsite that you can take advantage of as well! Take a class, join Recess or schedule an appointment for a service with an onsite provider. Email the wellness crew at wellness@mindbodyonline.com with questions and check the Wiki for more information!
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This is one habit you CAN quit. We’re here to help!
MINDBODY has a “Smoke Free Campus” policy. You know the dangers and have seen the data on how smoking can affect you and those around you. So, we will skip the gory details. If you are ready to kick the cigs to the curb (in an appropriate garbage receptacle ), let us help. Take advantage of our Smoking Cessation Policy and submit your receipts for approved nicotine replacement products, acupuncture therapy, and hypnosis therapy! With MINDBODY Evolve, make a 360˚ fresh start!
“When I came to MINDBODY I knew it was health and wellness oriented, but I did not expect the support I would receive when it came to quitting smoking. Not only was MINDBODY here to support me, but they provided me reimbursement for my smoking cessation as well. The team here at MINDBODY has also been fantastic in supporting me, from leaving me notes on my desk, to buying me gum and hard candies during the worst of it. As of January 28, 2014 I have been a nonsmoker for 173 days.” -
Derrick Hokit
Check out the full policy on the Wiki and send your receipts and questions to wellness@mindbodyonline.com.
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Support Each Other! Literally!
Activities are always way more fun with buddies! Plan workouts with the other participants (yes, even your competitors ď Š ) potlucks at the office, a weekend hike or a food prep sesh! Staying focused on living a healthy lifestyle and surrounding yourself with like-minded people will help you stay the course. AND you will make new friends!
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Let’s Get Social… Post, tweet and upload your journey and share your progress…because you never know who you can inspire! Use these hashtags! #MINDBODYevolve #lifeatmindbody #MINDBODYwellness
Let Us Sweeten the Deal! Calorie free, of course! Wanna earn some extra moolah on your MINDBODY Exchange Wellness Card?! Post, Post, POST! A new incentive program is being piloted for MINDBODY Evolve Round II. Throughout the challenge we will announce a weekly theme. Snap photos that represent that theme, post them to social media, and you could win big! Themes could include a selfie after a gut busting workout at the gym, fitness in nature, food prep, what’s in your gym bag, your Jawbone UP / a screen shot of your progress or how you are enjoying some R&R on your rest day. Keep an eye out and don’t forget those hashtags!
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What to Expect! Round I Team Results 68 Total Participants
Average Per Person
Steps
Classes
Nights of Sleep Tracked
Food Days Tracked
Inches Lost
Pounds Lost
48,458,330
3,556
5,203
4,620
1,051.3
643.3
712,622.5
52.29
76.51
67.94
15.46
9.46
The Breakdown! Total Miles: 32,305.55 Times Circled the Equator: 1.3 Trips from SLO to EH (Door to Door): 10.62 Times What They Had to Say! “All my life my weight has held me back. Because of Evolve I was able to face my monster. It no longer has power over me and I’ve been able to finally achieve the life I’ve always wanted.” -
Adam Schellin
“When I was unable to ride a rollercoaster with my kids because I couldn’t wrap the seatbelt around me, I knew it was time to for a change. I don’t want to miss life with my kids because of my weight, and now I don’t have to.” -
Alishia Pantoja
“I have learned how to eat for my body, reduced cravings and almost completely eliminated coffee! While my goal wasn’t weight loss, I’ve dropped 5 pounds and feel increased energy every day!” -
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Michael Goldsmith
And The Winner Is‌
We love your competitive spirit, so Bring It! At the end of the challenge, two teams will be chosen who have the highest stats! One in SLO and one in The Hamptons. o o o o o o
Total number of steps. Total number of classes. Tracked sleep. Full days of tracked nutrition. Attending your nutritional coaching sessions. Total physical change, measured on change in weight and measurements.
Two Rockstars will also be chosen who exhibit high levels of dedication, act as mentors to their follow challengers, and experience the greatest transformation.
You have to work for it! So be all in! At the end of the challenge, you will have the opportunity to participate in a 5K run and Celebration at the MINDBODY offices. The winners will be announced so they can be cheered, praised and honored!
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We’re Here, Cheerful & Ready to Help! Linsey Akers Human Resources Project Administrator Linsey really became passionate about overall health and wellness in 2009 after discovering the truth about food and how it impacts our bodies. From there, Linsey has taken an everyday approach to wellness by eating more raw foods and drinking more water, and enjoying the California sunshine and everything else the Central Coast has to offer. To Linsey, Wellness means finding the things that make you feel good on the inside and sticking with them! Linsey uses her MINDBODY Exchange Wellness Card at Cycletribe Spin Studio and at Bluebird Salon, depending on the type of Wellness Linsey needs in a given month.
Jessica Bailey Wellness Program Manager Her major passion in life is working with others to help them find their joy through health and wellness. Living life with the belief that wellness must have a 360˚ approach, Jess’ favorite ways to practice wellness is through Pilates, Yoga, dancing, massage, acupuncture, meditation, eating in balance and spending time with those who ignite and support her passions. She uses her MINDBODY Exchange Wellness card at a local esthetician who helps to add to that post-workout glow!
Maggie Evans Registered Dietitian Nutritionist & Wellness Intern Maggie is currently in her final year of Graduate school at Cal Poly, SLO where she is studying Kinesiology. She has a passion for health and wellness, as evidenced by her education & training as a Registered Dietitian Nutritionist. Maggie routinely practices wellness by taking group fitness classes, like yoga & spinning, offered at Cal Poly’s Recreation Center. You can also find her running on the beach, swimming, hiking, or working on new recipes in her kitchen.
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We Also LOVE Wellness!
Jess Heinrichs Wellness Intern
Jess Heinrichs is a 4th year Cal Poly student studying Kinesiology. He plans to attend graduate school after graduating this year. Z He is very active on the Cal Poly campus, participating in many clubs, the Kinesiology Department, and volunteer work. He has a huge passion for sports and would like to eventually work with athletes in sports performance.
Rachel McClure HR Program Manager Rachel feels so fortunate to work for a company that prioritizes the wellness of its team members. She is inspired by the life changes the Evolve participants have made and is motivated by them to keep on track with her own wellness journey. Rachel has a Master's degree in Educational Leadership and Administration from Cal Poly and is currently pursuing certification as a Corporate Wellness Specialist. She lives in beautiful Los Osos with her wonderful husband Eric and super cute 6month old son Lucas. Rachel uses her MINDBODY Exchange Wellness Card for membership at Equilibrium Fitness, massages, and facials.
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You’re ready, its time to GO!
You are prepared to embark on a new chapter of your life. Dream big, work hard, make smart choices that you will be thankful for in 3 months, get moving, sleep, drink water and live in balance! Choose to Evolve into the person you’ve always dreamed of being. We support you and are here for you, so don’t hesistate to reach out! We’ll see you at the Finish Line with one of these babies!
~ Your MINDBODY Wellness Crew The mission of the MINDBODY Wellness Program is to enable our team members to improve their lives along all 7 Dimensions of Wellness – Emotional, Intellectual, Physical, Social, Environmental, Occupational, and Purpose & Meaning.
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