May 2013 GLOBAL EMPLOYEE HEALTH & FITNESS MONTH

Formally National Employee Health and Fitness Day, Global Employee Health and Fitness Month (GEHFM) has become an international month of health promotion at the workplace. Employers and employees are challenged to create activities and events that encourage

Menopause is a completely natural stage in a woman’s life in which hormone levels begin to change, putting an end to her monthly menstrual cycle. This normally occurs in women during their late 40s to early 50s, and can leave short term, as well as long term, effects on a woman’s body. The two most prevalent health risks associated in post-menopausal women are osteoporosis and coronary artery disease. With minor changes in diet and an active lifestyle, women can decrease their risk of these diseases.

Osteoporosis occurs when bones begin to break down and weaken, leaving them at a higher risk for fracture. Women lose an average of 25 percent of their bone mass from the onset of menopause until age 60. A lack of calcium and estrogen play major roles in this disease. Menopausal women should aim to consume between 1,000-1,500 milligrams of calcium per day and exercise regularly. Weight-bearing exercises such as walking, jogging, and strength training with free weights or machines should all be incorporated in an exercise program. A strength training routine that focuses on all major muscle groups should be performed at least twice a week. The weights selected for these exercises should be chosen so that the muscle being trained becomes fatigued after 12-15 repetitions. Two or 3 sets of each exercise per muscle group will be enough to reap a benefit from strength training.

Coronary artery disease (CAD) results when cholesterol builds up in the artery walls of the heart causing blockages. One hormonal change that women experience during menopause is a decline in the production of estrogen. Among other things, estrogen aids in the regulation of blood cholesterol levels, and lower levels of estrogen leave a woman at a higher risk for developing CAD. Diet and exercise can aid in reducing this risk. Eating a well balanced diet, restricting fat intake, consuming foods rich in fiber and plenty of green vegetables are a few guidelines women should follow. Low-impact cardiovascular exercise should be performed most days of the week for at least 30-45 minutes. Walking, jogging, using the elliptical, biking and even swimming are all great options.

Despite the dramatic changes in a woman’s body as a result of menopause, following a few simple guidelines and making some minor changes to your lifestyle can significantly reduce a woman’s risk of these serious, life-threatening diseases.

Sources: www.mainlinehealth.org, www.livestrong.com, www.myclevelandclinic.org

Healthy Living Post-Menopause

I N G R E D I E N T S

1 small clove garlic, chopped ¼ c. low-fat mayonnaise 1 t. lemon juice 1 medium eggplant (about 1 lb.), sliced into ½-inch rounds 2 large or 3 medium Portobello mushroom caps, gills removed Canola or olive oil cooking spray ½ t. salt ½ t. freshly ground pepper 8 slices whole-wheat sandwich bread, lightly grilled or toasted 2 c. arugula, or spinach, stemmed and chopped if large 1 large tomato, sliced

D I R E C T I O N S

1. Preheat grill to medium-high. 2. Mash garlic into paste on a cutting board with the back of

a spoon. Combine with mayonnaise and lemon juice in a small bowl. Set aside.

3. Coat both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper. Grill vegetables, turning once, until tender and browned on both sides: 2 to 3 minutes per side for eggplant, 3 to 4 minutes for mushrooms. When cool enough to handle, slice the mushrooms.

4. Spread 1½ teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread and top with the remaining bread.

N U T R I T I O N F A C T S

# of Servings = 4; Serving Size = 1 sandwich; Calories per Serving = 250; Fat = 7g; CHO = 39g; Protein = 10g; Fiber = 9g; WW Points Plus® = 6.

Lite Bites: Grilled Eggplant &

Portobello Sandwich

Source: www.eatingwell.com

Making Minor Changes During A Major Time Period

living an active and healthy lifestyle. Since it does take some time for certain changes to become habits, the entire month has been devoted to promoting lifestyle changes. Each day, try to accomplish one healthy activity, whether it is making the right food choice, engaging in physical activity or relieving stress. Check-in with your on-site Wellness Center to see what types of events are planned during GEHFM.

The information in this newsletter is intended for educational purposes only and should not be interpreted as medical advice. Please consult your physician for advice about changes that may affect your health.

Sources: http://www.healthandfitnessmonth.com/about

April 2013 Fitness AmbassadorsApril 2013 Fitness AmbassadorsApril 2013 Fitness Ambassadors

MEMBERS WHO VISITED THE WELLNESS CENTER 8+ DAYS PER MONTH

Jason Abrams4

Deanna

Andrasko1

Keira Arter4

Gale Auble4

Carla Blount2

Yolonda Brown4

Kathy Casaday4

Carol Clark-Korkate4

Misty Colopy4

Val Curry1

Cindy Deep4

Joseph DeMatteo3

Brenda Denney4

Tracy Evans1

Nancy Gilbert1

Rita Gray2

Walter Herbst4

Greg Hixon4

Sandra Hutchinson4

Stephanie

Johnson1

Laurie Kordack4

Cindy McCarty2

Amy Murray3

Matt Nahodil4

Regina Nelson4

Tuesdee Parrish4

Ann Penhorwood3

Leonard Pinkard4

Tammy Puttick3 Nancy

Robertson4

Becki Robson4 Todd

Rostorfer4 Kay

Sanscrainte4 Steve

Schaffner4

Ron Shao4

Ann Smith4

Candice Smith4

Scott Steele4

Patricia

Stevenson4

Betty Sulich4

Chris Twombly3 Jason White4

Kimberly

Wilkin3 Jennifer

Wilkinson3

Wendy Zhang3

NAME = Members of the FIT 15

(visited 15+ days/month) for the month of April.

KEY # = Indicates the # of months the

Challenge has been achieved in 2013.

REMINDER The 2013 Fitness

Ambassadors Challenge

began January 1! Visit the Wellness Center 8+

days a month as many months as you can in

2013 to achieve Fitness

Ambassador status & be recognized and rewarded

for your commitment to fitness at work!

What is your favorite form of exercise?

My favorite forms of exercise are swimming and bike riding.

Why do you like to exercise?

I started exercising and continue to exercise because I

was way out of shape and I wanted to enjoy life and be here for my husband, mother, children

and grandchildren.

Why do you come to the Wellness Center?

I utilize the Wellness Center because I am able to ride the

exercise bike and workout with the strength machines to help me reach the goals I have set for myself. It is a clean, nice area, and Michelle is

always close by to answer any questions I may have.

Would you like to become our

next member of the month?

Contact the Wellness Center

at 614-438-3984 for more

information!

How has the Wellness Center helped you reach your goals?

It has helped me reach several milestones on my way to my goal. I have lost about 50 lbs and several inches, and I have 90 more lbs to lose!

Do you have any words of wisdom or encouragement for

others who may share your goals?

I think the most important thing I try to remember is….I did not gain weight and get

out of shape in a short time, so it will not resolve fast. I have friends and family that give

me much encouragement. I have a routine and I stick with it. If for some reason I cannot

stick to my schedule, I make up for it.

MAY GROUP FITNESSMAY GROUP FITNESSMAY GROUP FITNESS Session 3 Classes will be held May 13 through July 12Session 3 Classes will be held May 13 through July 12Session 3 Classes will be held May 13 through July 12

Zumba® Fitness All Fitness Levels Welcome Instructors: Judy, Anna & Carolyn

Zumba® is a fun, exhilarating, music-inspired aerobics class that is safe and effective for every fitness level! Join us for a Zumba® party,

and shake, shimmy and sizzle your way to a healthier you!

Mondays, 5:10-6:10pm (Judy) May 20—July 8 (no class 5/27) $40.00 per 7-week/7-class session

Tuesdays, 12:00-12:45pm (Carolyn) May 21—July 9 (no class 5/28, 6/4) $35.00 per 6-week/6-class session

Thursdays, 5:10-6:10pm (Anna) May 23—July 11 (no class 5/30, 7/4) $35.00 per 6-week/6-class session

$ FEE BASED CLASSES $ SEE MICHELLE COAKLEY TO REGISTER FOR CLASSES MAY 6-17! TRY CLASSES FOR FREE MAY 13-17!

FREE CLASSES ALL FITNESS LEVELS WELCOME—NO REGISTRATION NEEDED, UNLESS INDICATED. SEE CALENDAR OF EVENTS FOR DAILY CLASS SCHEDULE!

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

Body Sculpt 12:00-12:40pm

$ Zumba®

$ 12:00-12:45pm

Body Sculpt 12:00-12:40pm

Body Sculpt 12:00-12:40pm

$ Zumba® $

5:10-6:10pm

$ Zumba® $

5:10-6:10pm

Yoga 5:10-6:10pm

OR Body Sculpt 5:15-6:00pm

“It is the greatest of all mistakes to do nothing because you can do only a little. Do what you can.”

“Nothing can be done except little by little.”

Combat the harmful effects of sitting at your desk…improve your posture, strength, flexibility &

energy levels by joining Michelle for one or more of the following FREE workouts at work!

Body Sculpt Mondays, Wednesdays & Fridays, 12:00-12:40pm AND Every Other Wednesday, 5:15-6:00pm

Body Sculpt is a progressive resistance training class that will sculpt and tone your body from head to toe. Each class will

concentrate on strengthening all the muscles of the body using free weights, bands, balls, kettlebells, BOSUs, even your own body

weight to improve muscle tone, build bone density, boost metabolism, and maximize your health and fitness! Join us at any time!

E! Cardio TBD

Change is good for your body...so let Michelle add some variety to your cardio workouts! This class consists of easy to follow

aerobic exercise for all fitness levels designed to burn calories, fight fatigue, and relieve stress for members on the go!

Fit In 15 TBD

If you are a beginning exerciser looking for a class to gradually boost your fitness OR a time-conscientious exerciser looking for a

fast and effective workout, then this is the class for you! Each class will consist of a combination of cardio, muscle toning, and core

exercise. Boost energy levels, tone muscles and tighten your midsection in this quick, one-stop class!

Foam Rolling TBD

Make room for a new type of massage. Used pre-workout, pre-stretching, or as a workout in and of itself, the foam roller can roll

out some serious benefits including: muscle tension relief, injury prevention, and improved mobility, energy, core strength and

performance. The best part: 10-15 minutes a day is all it takes to start reaping the benefits. Are you ready to roll?

Group Cycling TBD

Group Cycling is a time-efficient cardio workout that combines simple movements, heart rate monitoring, energizing music and

changes in cadence and resistance on a stationary bike to mimic an outdoor bicycle ride that will systematically build your fitness

level and boost your calorie burn! Each class consists of a 30-minute ride followed by a cool-down and stretches.

Yoga Every Other Wednesday, 5:10-6:10pm

Escape the stress and tension of your work day through a series of flexing and flowing yoga movements linked together with your

breath. Each class begins with a warm-up followed by a series of muscle strengthening, range of motion and flexibility exercises,

and concludes with a final period of deep relaxation. All fitness levels are welcome—no yoga experience necessary.

Join the 2013 Fitness Challenge: Here Is How It Works!

1) You'll participate in the Fitness Challenge on the www.WellPointMyHealth.com site. All associates and all spouses/domestic partners who have registered on the site can access the Fitness Challenge by clicking on the link in the Fitness Challenge program box. Spouses/domestic partners who have not registered yet can easily complete the process by going to www.WellPointMyHealth.com, selecting Spouse/Domestic Partner in the User Type drop down box, clicking submit, then clicking "Create a New Account."

2) Set a goal of 40 exercise sessions (30 minutes minimum), and you will complete the Challenge. There are 20 WellPoint state checkpoints on the virtual progress map, and each checkpoint requires two 30-minute exercise sessions to complete it. Each eligible exercise session advances you one-half checkpoint per day, so it will take at least 40 exercise sessions to complete the Challenge route from California to Maine. Those completing the route early can go on to round two to further increase their state standings.

3) Log on to www.WellPointMyHealth.com at least weekly to report your activity. Encourage your spouse/domestic partner to do the same. You'll see your progress as you work your way across the virtual WellPoint route stretching from California to Maine. Weekly homepage photos and encouraging messages will motivate you along the way and show how easy it is to take steps toward

better health.

4) Create or join a Fitness Team and challenge other teams. You and your spouse/domestic partner can create or join a fitness team and challenge other teams in a friendly competition. This is a great way to encourage participation in your state or with your virtual coworkers. Teams can have up to 40 members and you can participate in multiple challenges with other teams. Check out the Fitness Teams page on the Fitness Challenge site to learn how to form a team and challenge others. New this year: You and your spouse/domestic partner can form a partner team and challenge other partner or group teams.

5) Help your state win their division. This year there are three size divisions, so there will be three states (one in each division) declared the winners of the Fitness Challenge. These states will earn bragging rights for the year and will receive a trophy. Your encouragement to others to join and log their activity will help pull your state to victory.

New in 2013, we have added a progress page where OPW associates can see how their state's OPWs are doing compared to OPW associates in other states in their large, medium or small state division. Exercises logged by work-at-home associates will continue to help their state win

their overall division.

Read the Contest Guidelines under Help on the Fitness Challenge site to learn more about the

contest!

If you have any questions, please feel free to contact Michelle in the Wellness Center via email

or at extension 8-3984.

2013 WellPoint Fitness Challenge

April 24—July 2

GO O-H-I-O! Let’s Win The Large State Division This Year!

2013 Fitness Challenge Photo Contest: Give Us Your Best Shot!

Fitness Challenge Photo Contest invites associates to ’Give Us Your Best Shot’

Associates may have noticed that the Fitness Challenge website, screensavers and posters all have something in common – exciting photography of WellPoint associates participating in Fitness Challenge activities. These photos were all submitted during last year's "Give Us Your Best Shot" photo contest. Soon associates will have a chance to participate in this year's contest, which launches Monday, May 6.

Associates can enter by submitting a favorite photo capturing their participation in an activity they logged into the 2013 Fitness Challenge.

The NIFS team and WellPoint's Wellness team will choose the top 24 photos from across the company and vote on the top three. The three first-place winners will each receive a $100 gift card, and $50 gift cards will be awarded to the remaining 21 photo contestants. Winners will be announced by the end of July. To see some winners from the 2012 contest click here (or check out the photos on this page).

Here Are The Photo Contest Rules:

1. Only one photo can be submitted per participant.

2. The photo must be in digital format and taken at a high resolution. Landscape format is preferred over portrait.

3. The photo must have at least one associate involved in an activity logged into the 2013 Fitness Challenge. Photos can include coworkers (coworkers must agree to have their photo submitted), family members or friends (permission to post photos will be needed if the photo is chosen to be used to promote wellness).

4. When submitting a photo, the email must include the names of the individual(s) in the photo, the activity or event shown in the photo, along with the associate's work location (city and state). Be sure to describe anything special about the activity/event.

5. No posed shots will be accepted. For example, submissions should show a picture of a football game being played (i.e., in action) and not just people standing on a football field.

6. Contestants must complete the 2013 Fitness Challenge (log 40 or more exercises) to have a photo considered as a winning photo.

7. To be considered in the contest, a photo release waiver must be signed by all prominently pictured associates when the photo is submitted.

Photos should be emailed to WFC_PhotoContest@nifs.org no later

than Monday, July 8.

All associates are encouraged to fire up their cameras, start snap-

ping pictures, and 'Give Us Your Best Shot!'

2013 WellPoint Fitness Challenge

April 24—July 2

To insure a safe and enjoyable experience for everyone when visiting the Wellness Center,

please be reminded of the following policies:

Please check-in with your check-in tag at the Welcome

Desk computer every time you visit. Every recorded visit supports the facility and helps us to make a variety of improvements—like our recent renovations!

In consideration of others who will be using the

equipment after you, please wipe down the equipment you have used with the provided cleaning supplies. As a general rule, please clean all areas you have touched with your hands/body (i.e., equipment handrails/handles, consoles, seats, mats, pads, etc.), and anywhere else you may have perspired on or around the equipment (e.g., incline ramps, foot pedals, shrouds, floor, mirrors).

Let the corporate environment serve as a reminder that

only appropriate exercise attire will be allowed in the Wellness Center. Please wear CLEAN breathable clothing (everyone must wear shorts/pants and tank tops/shirts that cover the abdomen at all times) and CLEAN closed-toed, rubber-soled, lace-up shoes while exercising in the Wellness Center.

Please take care to control body odor and wear/use

clean clothing and towels during your visits to promote an odor-free locker room and workout environment. We love that you are working hard to reach your goals, but we do not want body odor and smelly clothes and towels to become barriers for others trying to do the same.

3 Tonya Ries 4 Karess Elliott 5 Kimberly Wilkin 6 Renee Lockhart 8 James Barnette Klaudia Shaw 11 Ann Smith 13 Jennifer Dingle 14 Lori Bishop 16 Manoj Parimi 17 Sue Briney 19 Theresa Price 23 Bobbie Dienhart 28 Tammara Ashbrook 29 Regina Nelson 30 Shannon McWilliams

Did you know that you can be recognized and rewarded for exercising regularly at work & referring your coworkers to join the Wellness Center? It’s true!

Take the Fitness Ambassadors Challenge by (1) referring other associates to activate a membership to the Wellness Center AND (2) by visiting the Wellness Center 8 or more days a month for as many months as you can in 2013—and logging those fitness activities by checking-in at the Welcome Desk

Computer each time you:

(A) exercise in the Wellness Center, (B) attend an onsite group fitness class, (C) stop by to weigh yourself on the Wellness Center scale, or (D) exercise outside on your breaks during the workday (when

working onsite).

Not only will you reap the health rewards of a more active lifestyle, but you’ll be recognized and rewarded for your commitment to better health and fitness!

WELLPOINT WELLNESS CENTERS

Stretching before and after you exercise is just as important as the workout itself. Not only will stretching lower your risk of injury, it will also increase your blood flow, correct your posture, help your balance and assist in ridding your body of lactic acid. Dynamic stretches should be performed before your workout. An example of a dynamic stretch is walking before jogging. Dynamic stretching allows the muscles involved in exercise to become elongated, warm, and activated before being used more vigorously. This helps you to perform your chosen exercises safely and more effectively. Static stretches should be performed following your workout. An example of a static stretch is a basic seated hamstring stretch (i.e., reaching to touch your toes). Static stretching assists with staying flexible while you are not exercising and helps your body break up lactic acid that has developed in your muscles during exercise. Breaking up this lactic acid may help with reducing next day soreness. Source: www.shape.com

May 2013May 2013May 2013 Contact the Wellness Center at 614.438.3984 for more information about the programs highlighted below.

Mon Tue Wed Thu Fri Sat/Sun

1 Massage ~ Call 8.3984

Free Body Sculpt 12:00pm Free Yoga 5:10pm

2 #7 Zumba 5:10pm

3 Free Body Sculpt 12:00pm

4

5

Are You & Your Spouse/Domestic Partner Participating in the 2013 WellPoint

Fitness Challenge? Get Started TODAY!

6 Weight Watchers 12:00pm Free Body Sculpt 12:00pm

#8 Zumba 5:10pm

7 #8 Zumba 12:00pm

8 Massage ~ Call 8.3984

Free Body Sculpt 12:00pm Free Body Sculpt 5:10pm

9 #8 Zumba 5:10pm

10 Free Body Sculpt 12:00pm

Pay Day

11

12 Mothers Day

13 Weight Watchers 12:00pm

FREE Zumba 5:10pm

14 FREE Zumba 12:00pm

15 Free Body Sculpt 12:00pm

Free Yoga 5:10pm

16 Wellness Teleseminar:

Breathing Easy—Understanding Allergies &

Asthma, 2-3pm Dial-In # 1-877-317-3803

FREE Zumba 5:10pm

17 Free Body Sculpt 12:00pm

18

Armed Forces Day

19

20 Weight Watchers 12:00pm Free Body Sculpt 12:00pm

#1 Zumba 5:10pm

21 Massage

NEW DAY! ~ Call 8.3984

#1 Zumba 12:00pm

22 Free Body Sculpt 12:00pm Free Body Sculpt 5:10pm

23 #1 Zumba 5:10pm

24 Free Body Sculpt 12:00pm

Pay Day

25

26

27

WellPoint Holiday Memorial Day

28

29

30

31 FIT 15 Locker Clean-Out

Day MAY—by 2:00pm

Remember To Log Your Exercises

Every Week!

FITT Tips: Why Stretching Should Not Be Skipped

Celebrate Employee Health & Fitness Week! See your email for details!

Slim It 2 Win It ~ Week 4 Reassessment Week ~ Contact Michelle to schedule your appointment.

Session #3 Group Fitness Registration Begins! Register for Classes 5/6-5/17!

Last Day to Register for Session #3 Group Fitness Classes!

Session #3 Group Fitness Classes Begin!

FREE Group Fitness Week ~ 5/13-5/15!

Wellness Center Manager Out of Office This Week ~ 5/27-5/31

No Group Fitness Classes This Week