mindbody evolve participant handbook
DESCRIPTION
Round II September 15 - December 8, 2014TRANSCRIPT
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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
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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 Going…Make 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 team-
supported 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. Travel Sized Shampoo, Conditioner, Body Wash, Lotion, Disinfectant Gel, Makeup for the chicas!
b. Deodorant or Body Refresher
c. Hair Essentials – Product, Brush or Comb
d. 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!
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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.
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The Fundamentals of Balanced Eating
Why Do We Need Carbohydrates?
Main energy source in the body.
Stored in our liver and muscles to be used later
for energy.
Important for our digestive health.
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.
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!
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!
Why Do We Need Protein?
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.
Complete Protein sources:
Eggs
Dairy Products
Meat
Poultry
Fish
Incomplete Protein sources:
Grains
Nuts
Beans
Seeds
Peas
Corn
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!
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
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.
Limit Your Portions – Decrease Your Calories.
Be sure your food intake is supporting to your
lifestyle and physical activity!
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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!
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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 [email protected] with
questions and check the Wiki for more information!
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“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 [email protected].
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!
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Activities are always way more fun with buddies!
Plan workouts with the other participants (yes, even your competitors )
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!
Support Each Other! Literally!
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Let’s Get Social…
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!
Post, tweet and upload your
journey and share your
progress…because you never
know who you can inspire!
Use these hashtags!
#MINDBODYevolve
#lifeatmindbody
#MINDBODYwellness
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What to Expect!
Round I Team Results
68 Total Participants
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
Average
Per Person 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!”
- Michael Goldsmith
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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 Total number of steps.
o Total number of classes.
o Tracked sleep.
o Full days of tracked nutrition.
o Attending your nutritional coaching sessions.
o 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!
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 6-
month old son Lucas. Rachel uses her MINDBODY Exchange Wellness Card for
membership at Equilibrium Fitness, massages, and facials.
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.
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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.