Corporate Wellness

Why a Corporate Wellness Program Will Work for Your Company

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The success of any company depends on its people. And the ability of your workforce to perform at a high level consistently is supported by a positive workplace environment.  The B.Komplete Corporate Wellness Programs drive positivity, inclusion, and solutions for each company we work with.  The introduction of our Wellness Program has been successful and our results are beneficial for both the employee and the employer. Our Wellness Program takes a holistic approach to wellness, and focuses on the physical, mental and emotional well-being of the employees we service.

What is a Corporate Wellness Program?

Wellness is no longer a consideration solely for the self-funded company, but instead the solution sought out by all businesses, self-funded and fully insured.  As defined by the Center for Disease Control “workplace health programs are a coordinated and comprehensive set of health promotion and protection strategies implemented at the worksite that include programs, policies, benefits, environmental supports, and links to the surrounding community, designed to encourage the health and safety of all employees.”  A diverse range of benefits are offered under the label “workplace wellness,” from multi-component programs to single interventions, and benefits can be offered by employers directly, through a vendor, group health plans, or a combination of both.  It is no secret that health care costs have ranked among the top concerns of employers for more than the last decade. There is good reason for this concern – health care costs have outpaced inflation for years, and employers often bear the brunt of these costs.  Read more about on blog on “How to Select the Best Corporate Wellness Program for Your Company.”

If led and monitored correctly, a wellness program can not only save your company money, but can turn into an educational, social, and supportive addition to the workplace environment and culture.

The Top 5 Reasons Corporate Wellness Will Work For Your Company

  1. Driving Sustainable Behavior Change: Unhealthy behaviors lead to health risks and conditions, which ultimately leads to increased health care costs. A well-done, on-going corporate wellness program will identify unhealthy behaviors and help the group and individuals adopt and improve their behaviors and actions.  There will be follow-up, goal setting, customized solutions, and coaching along the way. 
  2. Reduction of Health Care Costs: One of the biggest reasons for a corporate wellness program is the reduction of health care costs. This does depend on the effectiveness of the program, and if done right, the savings from the participation in the program will be much greater than the actual cost of the program. A positive ROI (return on investment) means a far more productive and much happier workplace.
  3. Increased Worker Productivity: Poor Productivity at work, also known as “presenteeism,” means being at work physically, but not working efficiently. Interestingly, the cost of presenteeism is much higher than absenteeism. From numerous smoking breaks to distraction about health concerns, poor employee productivity has a negative impact on the business productivity and workplace culture. A well-done corporate wellness program can focus on improving this metric. 
  4. Improve Employee Retention: For businesses to thrive in today’s economy, finding and retaining the best employees is important. Benefits play a large role in employee retention, and employees want benefits personalized to their needs.  The cost of losing an employee can be high; Some studies (such as SHRM) predict that every time a business replaces a salaried employee, it costs 6 to 9 months’ salary on average. For a manager making $40,000 a year, that’s $20,000 to $30,000 in recruiting and training expenses.  Many employees love their corporate wellness programs and teams leading the events.  An excellent benefit to provide for your workforce are having ongoing wellness events – cooking demonstrationsoffice yogachair massagecoaching and more. 
  5. Improving Workplace Culture: Holistic wellness programs that inspire mindfulness, stress management, health and vitality in the participants yields a happy group of people – thus corporate culture will be improved.  When employers truly value their workforce, they acknowledge the importance of physical, mental and emotional health. A corporate wellness program should offer a variety of solutions to best meet the needs of each employee population, and inspire improvements in workplace culture.   

Whichever reason speaks to you – from reducing healthcare costs to improving company morale, the benefits of a wellness program are countless.  Here at B.Komplete we focus strongly on meeting and exceeding the needs of our Clients, and driving healthy and sustainable improvements in the employee population.  For more on corporate wellness please visit information about our programs. To schedule a complimentary consultation call to discuss a corporate wellness program for your group, please email us at info@bkomplete.com.

Corporate Wellness

How to Select the Best Corporate Wellness Program for Your Company

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When a company has healthy and happy employees, the company will reap the rewards. A correctly designed and implemented wellness program can improve employee health, productivity, morale and manage stress. Wellness programs guide employees to make thoughtful and healthful choices that ultimately reduce employer health care costs, employee presenteeism and absenteeism. The costs of implementing a wellness program are minimal compared to the benefits.

What is Corporate or Worksite Wellness?

Wellness is no longer a consideration solely for the self-funded company, but instead the solution sought out by all businesses, self-funded and fully insured.  As defined by the Centers for Disease Control, “workplace health programs are a coordinated and comprehensive set of health promotion and protection strategies implemented at the worksite that include programs, policies, benefits, environmental supports, and links to the surrounding community, designed to encourage the health and safety of all employees (1).”  A diverse range of benefits are offered under the label “workplace wellness,” from multi-component programs to single interventions, and benefits can be offered by employers directly, through a vendor, group health plans, or a combination of both.

It is no secret that health care costs have ranked among the top concerns of employers for more than the last decade. There is good reason for this concern – health care costs have outpaced inflation for years, and employers often bear the brunt of these costs (2). 

Lifestyle Choices Cost Employers Money:
  • 8% of U.S. adult’s smoke (3). The total economic cost of smoking is more than $300 billion a year, including nearly $170 billion in direct medical care for adults and more than $156 billion in lost productivity due to premature death and exposure to secondhand smoke (4).  The CDC estimates that companies spend an average of $3,856 per smoker per year in direct medical costs and lost productivity (5). 
  • Presenteeism, the act of attending work while sick, costs employers more money than absenteeism.  The total cost of presenteeism for US employers continues to increase, and estimates for current losses range from $150 to $250 billion annually (6). 
  • Nearly 50% of all employees suffer from moderate to severe stress while on the job, according to a recent survey. And 66% of employees report that they have difficulty focusing on tasks at work due to stress. Stress is estimated to cost US businesses up to $300 billion a year (7).   
  • A study in the American Journal of Health Promotion found that, on average, a morbidly obese employee costs an employer over $4,000 more per year in health care/related costs than an employee who is of healthy weight. The study also revealed that obese individuals who had co-morbidities such as high blood pressure, diabetes, and high cholesterol incurred more costs than obese workers without these conditions (8).
Types of Corporate/Worksite Wellness programs

According to a RAND employer survey, “approximately half of U.S. employers offer wellness promotion initiatives, and larger employers are more likely to have more complex wellness programs. Programs often include wellness screening activities to identify health risks and interventions to reduce risks and promote healthy lifestyles. Most employers (72% of those offering a wellness program) characterize their wellness programs as a combination of screening activities and interventions. Wellness benefits can be offered by employers or a vendor to all employees or through their group health plans to plan members (9).”

  • Awareness-oriented wellness programs provide information and resources to help employees learn about healthful lifestyle choices. These programs provide education and awareness, not actual activity or behavior change guidance.  They tend to be most effective with already health-conscious individuals, and generally do not significantly reduce health care costs.
  • Activity-oriented wellness programs combine awareness with participation in healthy activities. Examples include walking programs, weight-loss challenges, and discounted/free gym memberships.  Generally offering some type of participation incentive.  These programs usually lead to health care savings, and could take three or more years to realize a positive return on investment. 
  • Results-oriented wellness programs focus on measurable outcomes and behavior changes achieved through program. These programs also include components of awareness and activity-based programs.  If paired with strong incentives, these programs have the ability to produce significant return on investment through a decrease in absenteeism and workers’ compensation incidents (10).

How to Select the Best Program
for Your Company

Step 1:  Conduct an Anonymous Employee Interest Survey

This is an opportunity to learn which health and wellness topics your employees are interested in.  This is a great way to get employee feedback on pre-existing wellness initiatives and ideas for future programs.  Consider that employee health needs information may be already available through other sources, such as HRAs or medical claims data, and the employee survey may not need to address those type of questions (11).

Step 2: Outline Your Wellness Vision and Expectations. 

What type of philosophy are you looking for in a wellness partner? What type of experiences in wellness are you looking for?  Often, employers succeed when their wellness vendor shares a similar mission and vision with them (12).  Prior to researching potential vendors, outline your own company’s objectives on health and wellness.  Ideally, you’ll want to enlist the help of a vendor that has experience helping similar businesses in your industry.  Reach out to your Health Insurance Carrier, Broker and/or relevant Business Associations to learn about the vendors they work with and why.

Step 3: Select a Vendor/s.  

What do you need most from a wellness vendor? Are you looking for a partner with the most innovative programs or up-to-date technology? Or is it more important to team up with an experienced vendor who has an excellent reputation with current clients? Are there specific degrees and backgrounds that your company expects from the vendor’s staff (12)?

  • Does the vendor offer in-person or virtual services or both?  This is highly important if your employees aren’t all in the same location. 
  • Does the vendor provide a full service wellness program or a la carte offerings or both?  Keep in mind that the customer service aspect will vary greatly from vendor to vendor.  Decide if the vendor should do everything necessary to get the program up and running and then let you take it from there — or whether you will need a significant amount of hands-on follow up from the vendor before, during and after the program roll-out. Vendors with superior customer service should be able to not only solve problems, but also anticipate and prevent future issues (12).
  • HIPPA Guidelines.  As outlined by the U.S. Department of Health and Human Services “Where a workplace wellness program is offered as part of a group health plan, the individually identifiable health information collected from or created about participants in the wellness program is personal health information and protected by the HIPAA Rules.”  It is important to note that, “where a workplace wellness program is offered by an employer directly and not as part of a group health plan, the health information that is collected from employees by the employer is not protected by the HIPAA Rules.  However, other Federal or state laws may apply and regulate the collection and/or use of the information (13).”  Regardless of which way your wellness program is set-up, it is essential to maintain the utmost confidentiality of any personal health information for anyone involved – your vendor should support this regulation. 
  • Does the vendor provide innovative solutions?  Not all employee groups are going to be impressed by a power-point presentation during a lunch & learn.  Does the vendor offer different services and solutions for groups? Certain groups may benefit more from seminars, while other groups may prefer workshops and/or demonstrations.  Does the vendor offer solutions for remote employees?  Innovation in worksite-wellness is diversifying, with programs focusing on mental-health, healthy office spaces, providing work-place access to healthcare, and more (14). 
  • Will the vendor customize programs to meet the specific needs of your employees?  Companies vary greatly in their background, culture, environment, and employee population.  Your wellness vendor/s should seek to understand your company, and from that information develop a customized approach that will best meet the needs of your company.  Best-in-class programs are designed to benefit the company as a whole, and within it, each employee. 
  • How does the vendor measure participant satisfaction?  To ensure that your employees are enjoying your worksite wellness program the vendor should be tracking and measuring participant satisfaction.  This can be accomplished with simple surveys following events.  Your vendor should report the survey results to you in a timely fashion, and be able to adapt and modify future programs based on the employee feedback. 
Step 4: Determine your need for Program Support. 
  • Does the program provide marketing and PR support?  When you launch or reintroduce your wellness program its crucial for your employees to know about it. You may ask yourself, “How should I inform them about our program?” This is where the creativity and thoughtful promotion from the vendor come into play. Do they provide online marketing? Do they provide promotional materials such as flyers and brochures? Do they offer email marketing services?  Your vendor should be able to offer you savvy marketing options that will inform and spark interest in your employees. Vendors who provide excellent marketing and PR support can take this work off of your plate.
  • Does the program provide scheduling advice?  One way of getting positive feedback and outcomes is by having frequently scheduled events and activities within your wellness program. Does your vendor work with you to determine the best timing and frequency for events?  Do they outline your up-and-coming event in a simple format?  Consistency is key. Consistency allows for progress to be monitored and accurate results on changes in employee participation and, most importantly, changes in their health.
  • Does the program have a wellness portal and/or social media presence?  Wellness Portals can provide access for employees to register for events (bio-metric screening), join challenges (walking and/or weight loss) and keep track of their wellness points (incentive management).  Does your vendor offer a wellness portal, and if so, is it simple to use?  Social Media is becoming the go-to for wellness awareness. Platforms like Facebook, Instagram, and LinkedIn have created an open opportunity for wellness vendors to showcase who they are, and what they can offer. Your employees will appreciate having this information to reference, which they can access easily at any time. Your employees will appreciate having the option of multiple online resources from your wellness vendor.
  • Does the program provide mobile options?  According to new research from the Pew Research Center’s Internet & American Life Project, 68% of Americans own a smartphone (17) Consumers rely on mobile options to communicate, go online, and access and share information.  It’s a natural fit for your employees to be able to access information from your wellness vendor, when they are using their mobile device. 
Step 5: Determine the Programs’ Practicality and Accessibility for Your Employees
  • Does your program provide diverse offerings?  Diversity is key in capturing maximum employee participation. Your wellness program needs to be accessible, relatable, and appealing to your employees. Does the vendor offer services that cover many aspects of health and wellness such as nutrition education and disease management, stress reduction, physical fitness, and smoking cessation? Can your vendor customize your events based on your corporate culture and your employees’ needs? The ability to pick from a wide array of services will ensure your employees truly benefit from and fully enjoy your wellness program.
  • Does your program address all aspects of wellness?  Wellness is more than physical health; wellness encompasses social, occupational, and intellectual aspects as well.  Consumers are becoming more curious about additional ways to live a healthy life (18). Is your vendor current and providing a holistic wellness approach with a variety of related topics? Does your vendor offer solutions for your employees with programs encompassing positivity, mindfulness, relaxation and self-care? To be successful, wellness programs must be comprehensive, tailored to the population, creatively marketed, and embraced by top management (19).

The Harvard Business Review has found that great corporate wellness programs make an impact by, “managing to shift people’s relationship with health from one where health is something thought about and ‘practiced’ annually at the doctor’s office, to one where health is practiced daily through small lifestyle habits (20).” Employee wellness has shifted from a “nice-to-have” to a “must-have” for companies whose focus is on attracting and retaining top talent. As you want your employees to invest in your company by providing their best work, the company in turn must be willing to invest in their people with programs that will help them to lead healthy and happy lives.

If you are interested in learning more about a best-in-class corporate wellness vendor that is rated 99% in customer satisfaction, please contact B.Komplete for your free corporate wellness consultation at info@bkomplete.com and for more information please visit information about our programs.

  1.  http://www.cdc.gov/workplacehealthpromotion/pdfs/Workplace_Health_Program_Definition_and_Description.pdf
  2. https://www.manning-napier.com/Portals/0/documents/insights/white-papers/why-wellness-matters.pdf
  3. http://www.cdc.gov/tobacco/data_statistics/fact_sheets/adult_data/cig_smoking/
  4. http://www.cdc.gov/tobacco/data_statistics/fact_sheets/fast_facts/
  5. http://www.acsworkplacesolutions.com/documents/WBGHIssueBriefonSmokingCessation.pdf
  6. http://www.businessknowhow.com/manage/presenteeism.htm
  7. http://www.businessnewsdaily.com/2267-workplace-stress-health-epidemic-perventable-employee-assistance-programs.html#sthash.9y0Ncoww.dpuf
  8. http://ajhpcontents.org/doi/abs/10.4278/ajhp.120905-QUAN-428
  9. https://www.dol.gov/ebsa/pdf/workplacewellnessstudyfinal.pdf
  10. http://www.rsellers.com/images/Results-Oriented%20Wellness%20Programs.pdf
  11. http://www.cdc.gov/nccdphp/dnpao/hwi/programdesign/employee_surveys.htm
  12. http://www.hrbenefitsalert.com/7-questions-answer-before-picking-wellness-vendor/
  13. http://www.hhs.gov/ocr/privacy/hipaa/understanding/coveredentities/wellness/index.html
  14. http://www.guidespark.com/blog/trends-next-generation-employee-wellness-programs/
  15. http://fortune.com/2015/04/13/corporate-wellness/
  16. http://wellnessproposals.com/guide-to-worksite-wellness-programs/market-the-wellness-program/
  17. http://www.pcworld.com/article/2999631/phones/pew-survey-shows-68-percent-of-americans-now-own-a-smartphone.html
  18. http://www.huffingtonpost.com/alisha-bhagat/a-little-is-a-lot-health-and-wellness-trends-2016_b_9393638.html
  19. https://www.cdc.gov/pcd/issues/2012/12_0092.htm
  20. https://hbr.org/2014/03/what-great-corporate-wellness-programs-do
  21. https://www.americanexpress.com/us/small-business/openforum/articles/crazy-corporate-wellness-programs-that-work/
  22. http://www.uswwa.org/files/2010/11/WellnessReport.pdf
Corporate Wellness

Wellness Success – How to Maintain or Gain It

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Here at B.Komplete, we strive every day to make Wellness Success achievable. But what exactly is Wellness Success? Depending on your health goals, Wellness Success can mean different things to different individuals. We’ve created this guide for Maintaining – or Gaining -Your Wellness Success to help you achieve your vision of wellness, and to overcome barriers you may face along the way.

Wellness Defined

Wellness is the self-directed process in which one comes to realize his or her full potential in mental and physical well-being. Things that hold us back from achieving wellness success include stress, time constraints, hesitance of change, and fear of the unknown. For Wellness Success to be realized, we must overcome all that holds us back.

The Empowerment Zone

Think about the things in your life that you wish were different. Write them down. Determine which of those you can control. These things are in your Empowerment Zone. Develop a plan of action that includes changing these undesirable things that you have control over.

Make the Choice to Change

The only way to realize positive change in your life is by making choices. Life is full of choices! Unfortunately, we make some of these choices so often that they have become habits. Change sometimes seems scary because we are stuck in these habits. We have become accustomed to doing things a certain way, and we are scared to change. The first step to achieving and maintaining Wellness Success is to override these feelings of fear.

Dissect your Habits, and Gain Control

By gaining control over your habits, you move closer to the person you want to be. There is no shortcut to mastering your habits, but there is one secret to controlling them: habits are built upon consistency. New York Times business writer, Charles Duhigg, explains the habit-building process in more detail in this NPR interview. To initiate a new behavior and turn it into a habit, you must be consistent with this behavior.

Start Small

Motivation rises and falls. To achieve better success, make changes that don’t require much motivation. Rather than eliminating sugar all day, start by eliminating it from your coffee. Instead of completely replacing your whole milk with almond milk, start by mixing half of each. After that becomes routine, introduce the new habit in another area, in another way. You’ll know when a habit becomes a routine, because it will feel automatic. As Forbes.com explains, “The most successful people take small, smart steps toward their goal.”

Plan for Success

Planning is a crucial tool in your effort to achieve Wellness Success. Some days, we are Super Versions of ourselves, and our motivation runs rampant. On other days, we just don’t feel like it. How do we make good decisions every single day? When we don’t have the time or motivation to make good decisions, we end up choosing what’s easiest. If your vision of Wellness Success involves healthier eating, try using free meal plans that meet your food group targets. If your Wellness Success involves incorporating more workouts into your weekly routine, try a free fitness app like Daily Workouts and Sworkit. By not planning ahead, we set ourselves up for failure. 

Prioritize Your Goal

Ignore interruptions and anything that can take you off track. Follow your plan; treat your goal as a priority. Schedule your priorities, don’t prioritize your schedule. Schedule your efforts as if they are appointments, and commit to them like you would anything else. Don’t blow yourself off, just like you wouldn’t blow off a friend, coworker, dentist, or physician.

Have a Buddy!

A Stanford University Study found that simply receiving a phone call every two weeks to discuss exercise progress increased the amount of exercise done by participants by 78%. After a year and a half, the participants studied were still exercising at an increased level. Another study, by Indiana University, found that half of couples who worked out separately dropped out of their workout programs over the course of a year, while those who worked out together had only an eight percent dropout rate. The take home message: Find an exercise buddy and increase your chances of sticking to your workout routine.

Focus

To reach our wellness success, we need to become experts in directing our attention toward our goals. The ability to focus has been shown to predict happiness in school, work, and life. Methods for improving our focus include goal visualization and meditation. By visualizing our goals and defining what Wellness Success looks like, we can view completion and work towards that vision. Meditation can improve attention, reduce stress, and remove distraction as we continue on our path toward wellness.

Keep Track of Things

This simple but crucial step in behavior change is backed by research showing increased performance when behaviors are tracked. In 14 studies assessing tracking in school students, students who tracked their progress improved test scores by 32%. The most powerful results occurred when students were also able to see teachers’ expected scores as presented in the chart. This combination of seeing charted progress + preset goals and expectations has the biggest effect on enhancing performance. Regardless of the tracking method you choose, make sure to map out your goals along the way, so that you can view them as you chart your progress. Invest in a goal-oriented planner, like the Passion Planner, to track your habits and to create a road-map with expected achievements as you work towards your goals.

Getting Over the Hump

Everyone reaches a plateau. Whether a weight loss plateau or a motivational plateau, this is when it’s important to take a step back and review why you started in the first place. Think about why you chose to make these changes. What have you been working so hard over the last days, months, or year to achieve? Get back to your Empowerment Zone and realize that you have been making these changes because you have the choice to do so. You decided that it was important enough for you to choose change. Roadblocks are inevitable. To get past them, ask yourself: Are you bored? Do you need to tweak your workout? Do you need more variety in your meal planning? Are you stressed? Reassess your habits. If it’s diet variety that you need, think about varying your protein choices. Consider switching up your snacks. Try a new fruit, vegetable, or other produce item that you’ve seen but never tasted. Incorporating new things could be the best way to get over your temporary progress hump. Recognizing stress is also crucial to getting past this point. When we feel like our motivation has taken a vacation, stress is often to blame. We must learn to recognize stress in order to manage it. Look for physical, mental, behavioral, and emotional signs of stress. Then, overcome your stress with diet, exercise, and rest. 

Congratulations on taking the first step toward realizing your personal Wellness Success: having the desire to change. Using this B.Komplete guide for maintaining your Wellness Success, you will be well positioned to overcome any future hurdles that you may face in your path toward optimal wellness.

Nutrition and Food

Interview- The Power of Positivity

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The American Cancer Society signifies June 5th as National Cancer Survivors Day.  In honor of the many individuals who have battled cancer, we feel honored to share a special story about a two-time cancer survivor.  This individual has touched the heart of many of us at B.Komplete.  We think that many of you will be able to relate to her story, and to gain inspiration.   

What inspired you to want to make healthy changes in your life?

After three years of various medical issues and limited physical activity, I was ready to start making changes for the better. I was already doing some things like eating healthy and knew I needed to increase my physical activity. I wanted to learn what else I could do to help me become as healthy as possible.

Did you have any goals you wanted to accomplish prior to starting the process of change? If so, could you elaborate on that?

I wanted to become more active. Due to limitations with physical activity, I knew I could walk so that was a focus for me. My goal was to get between 8,000-10,000 steps a day. Some days it’s easier to get my steps in, but I always aim to get somewhere between that number of steps each day.  Also, I wanted to optimize my eating habits by making little changes to help improve what I was already doing to eat healthy.

When you first began this process, what was the first thing you did to change?

After meeting with my B.Komplete Registered Dietitian, we came up with ideas on how I could achieve my goals. I started by keeping track of my steps for each day of the work week. Initially, my goal was 8,000 steps each day and eventually work my way up to 10,000 steps. My B.Komplete Registered Dietitian helped to reassure me that my eating habits were good beforehand and together we came up with ways I can improve in small ways to gain even more health benefit.

How do you manage to stay healthy at work?

At work, I started to stand up more when I need a break. I started “walking deliveries” of things that I needed to give to co-workers and I started taking walks around the office. I try to move as much as possible when I can fit it into my day. Also, I started to do the office yoga that I learned from B.Komplete. Food wise, I bring my meals and snacks. I also keep snacks at my desk.

How do you keep such a positive outlook on change after everything you have been through?

I guess I’m just really lucky. I have a great support system. My close friends and family are always there for me. Besides that, I have always been a positive person. My personal mantra is “don’t give up.” I’ve been through a lot in my life and I feel that what you do with what you are given can make you or break you. With everything I went through, I’ve become a positive, strong person.

Could you share something that helps to keep you positive and focused on changes to better your overall health?

I don’t deprive myself of things. For instance, I know I can cheat a little with what I eat every once and awhile. It helps me to think through what I should and shouldn’t have to eat. Also, I don’t think of my food choices as a “diet.”

How has B.Komplete helped you keep on track to achieve your goals and motivate you?

My B.Komplete Registered Dietitian is supportive, motivating, and gives great advice. She helped me see what I was doing right and helped me to see what I can do to improve my eating and physical activity level. Together, we came up with a plan that helped me make the changes to live a healthier life. The plan has been working for me thus far, and each time we meet, she helps me make like tweaks to keep improving. It’s obvious she practices what she preaches and I like that about B.Komplete. You know you are getting good information and advice.

Are there any resources that have helped you along the way? If so, what were they?

I have done food tracking in the past, and that helped me.  I’m not tracking what I eat at the moment because now its easy for me to know how I’m doing “diet” wise by how I feel. If you eat right and are active, you feel better. On week days I track my steps with a pedometer. A pedometer works best for me because it’s small, convenient and simple.

What are you most proud of thus far?

I’m proud that I have been able to keep the 20 lbs off since I lost it (going on 1 year). It’s not easy to keep weight off once you lose it, but I stuck with my eating habits and walking.

What advice would you give someone who is just starting out?

“Keep your mind open.”  You need to be open to new things and open to advice. Give yourself an objective and you’ll get there. Pay attention to little tweaks you can make along the way to reaching your objective. Any little tweak can make a big difference. Remember to stay positive. It helped me to think about what I was already doing right and what I can do to make that better. Drop all negative thoughts and you will get there.

 

B.Educated, B.Inspired, B.Komplete

Nutrition and Food

Interview – Her Motivational Moment

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Dana is a young professional with a love for cooking and staying active. It didn’t start out that way – she didn’t always love to cook, or even know how to cook for that matter. Dana’s skills in the kitchen hovered just above knowing how to boil water. And her physical activity level was a far cry from a fitness enthusiast.

Back in 2012 Dana went to her Physician for her annual check-up. In her appointment she took a look at the height and weight chart that calculates your Body Mass Index (BMI). Dana calculated her BMI and was surprised that at her current weight she was considered overweight. She was surprised because “she didn’t feel that way,” but “couldn’t hide from the numbers.” Dana decided she had two choices, “live with it or make a change.” She decided to make changes and has successfully maintained a weight loss of 30 pounds for more than two years, gone from a size 8 to a size 2, lost 2 bra sizes and gained an entire new wardrobe! We asked Dana if she would share her experience with B.Komplete in an effort to help others in their quest for making healthy and sustainable lifestyle changes.

When you decided to make changes in your life what was the first thing you did?

The moment I decided that I wanted to make changes in my life I took some time to reflect on my choices. I didn’t begin making lifestyle changes right away. I took about a week or two to “check myself” by asking questions such as, was I living up to my ideal life. I allowed time for self-awareness and assessment. I did a mental inventory of my life.

How did you begin the physical process of changing your life?

I started running with my boyfriend. I wanted to spend more time doing activities together. In the beginning, I wasn’t able to keep up with his pace, “I was no speed demon.” But, wanting to spend time with him and being competitive helped to motivate me and work harder. My goal was to keep up with him on our runs. In the beginning it was difficult to keep up but I kept at it.

What type of goals did you set for yourself?

I didn’t set a big goal like “I’m going to lose this much weight by this date.” I set small goals along the way. If I ran for ten minutes without stopping one day I would shoot for fifteen minutes the next day. I set small achievable goals and made small incremental gains that resulted in larger gains over time.

What other changes did you make?

I did multiple things over a long period of time. I’m a “food nerd” so the thought of a restrictive diet was a worse case scenario for me. I began to learn how to cook. My weight was reflective of my lack of cooking skills. I learned a few simple things in the beginning to get started. I would choose recipes that were easier to make. Now, cooking has become a hobby for me. I have learned to cook many recipes from scratch. I view cooking as equally as important for sustaining my weight loss as I do the physical activity.

Was there anyone in particular who helped motivate you?

Beryl and I were room-mates for a year.  I witnessed that she practices what she preaches for nutrition consumption and portion control.  Beryl’s recipes are well-balanced, from a nutrition and a flavor standpoint.  Beryl is always active, and supported me in my pursuit by joining me at my level as a reliable work-out buddy. As I began to change so did my relationships and conversations with other people. My conversations became more about health. I would ask my family questions about cooking which lead to more conversations geared toward health.

Were your friends and family supportive of your efforts?

No one really noticed I was loosing weight until about a year after I began. Because I was making small changes over a long period of time I don’t think it was immediately noticeable. For the most part, people were supportive. But, sometimes they could make less than complimentary comments. I feel as though people sometimes feel a twinge of jealousy. It’s human nature to feel a bit jealous and have a lapse in support when someone else is accomplishing something you have not been successful in doing. It makes people look at themselves and reflect on their life and recognize their choices.

What resources do you use to help keep you going?

I have a never-ending supply of healthy recipes and workout plans. Having these tools eliminates the excuse of not knowing what to do or what to cook. I like Cooking Light for recipes and Fitness Blender for exercise routines. I like Fitness blender because the trainers doing the workouts are not “just in their sports bras with their hair down.” They’re saying “wow, I’m sweating” and I’m thinking yeah, me too, I’m glad to know they are feeling the same way I do when I work out!

Do you have a personal mantra or inspirational quote that you like?

I believe everyone needs one; mine is “yes you can.” On those days when I feel like my workout is to difficult I say to myself “yes you can.”

What are you most proud of?

I’m proud of my life. I never set out with the goal of just losing weight. I wanted to increase my activity level and share more time with my boyfriend. As my activity level increased I began to lose weight. I have always liked me but now I like me even better. 

What advice would you give to someone starting out on a similar quest?

Start with small challenges that are achievable. If you hit a plateau push yourself to get through it. Be kind to yourself. I think people give up because they are too hard on themselves. Glitches happen, go back to your “mental buzzer” when you’re doing something that won’t help you reach your goal. If you make one “mistake,” don’t make two. Also, my activities became my hobbies. I stick with things I like which makes it easier to do. Find things you like to do. You need to have balance between physical activity and eating healthy in order to be successful.