WELLNESS NEWS for Week of January 7, 2015
2015 Wellness Screenings – March 3-5
Watch future Griffon Weekly announcements for more information.
Find all the latest Wellness news, activities and community events on the MWSU wellness web page.
https://www.missouriwestern.edu/hr/wellness/
Pound Plunge Information Below
Deadline to register is TODAY, 01/07/2015!
2015 Spring Wellness Opportunities
All classes are free to MWSU benefit eligible employees and retirees on a first come-first served basis.
One guest per employee may be permitted based on space available.
Watch the Griffon Weekly, HR Wellness web page or Wellness emails for when and how to register.
ON CAMPUS OFFERINGS
Fitness Fun Fest (formerly Zumba in the Roomba)
January 24th
9am – Noon
Griffon Indoor Sports Complex
Free Event – Donations Appreciated
Contact Jen Trotter at 816-271-4480 or bagley@missouriwestern.edu for more information
MWSU Wellness will be offering an incentive to employees to attend this event. Please watch for more details.
Mosaic (Heartland) Classes (Wednesdays)
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January 14 – Diet Detective: Get the Scoop on the Best Diet for You
We’ve all been there. You hear about the latest diet that promises quick results, and you think this time
it will work. The first few days or weeks seem promising. Weight is coming off and you feel good.
Unfortunately, most diets don’t work because they don’t last. We get sidetracked for one reason or
another and often end up gaining any weight back that we lost. Before you jump onto the next diet or
give up entirely, it’s important to educate yourself about the various options. This class will discuss the
pros and cons of many popular diets and weight loss methods, and will help you figure out a plan that
you can stick with in the long run for lasting results.
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January 21 – What’s in Season Now? Winter Superfoods – COOKING DEMONSTRATION
Eating in season is a great way to save money and improve the flavor and nutrition of your food. Join us
for this fun and tasty quarterly class to learn more about how to select, how to store, and tasty ways to
enjoy the bounty of each season. We will even demo a delicious and nutritious recipe for you to sample.
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February 4 – Survivor: Weekend Edition
“My weight just won’t budge. I do so well with eating and exercise during the week, but on the
weekend it all falls apart.” Does this sound like you? If so, this class will provide tips that you can use to
help you stay on track over the weekend and ultimately reach your nutrition, exercise, and weight loss
goals.
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February 11 (Wednesday) – No Excuses Guide to Exercise
Lack of time, lack of equipment, lack of motivation – these are all common reasons for not exercising,
and we are here to bust them all. Join us for a discussion on creative ways to get more activity into your
busy day as well as how to get and stay motivated (especially during the winter months). We will also
provide ideas for creating your own home gym with everything from soup cans to medicine balls and
resistance bands.
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February 18 – Deciphering Tummy Troubles
Irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), food intolerances, and acid reflux are
a few of the increasingly common digestive disorders that we face in the United States. If you or a loved
one struggles with tummy troubles, this class may help. Led by a registered dietitian, this class will
discuss various digestive ailments, how to manage through diet and lifestyle, and even provide tips for
getting medical treatment.
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February 25 – Give Beef a Break – COOKING DEMONSTRATON
Did you know that the Environmental Protection Agency estimates that cattle in the U.S. produce about
5.5 million metric tons of methane each year? This accounts for about 20% of U.S. methane emissions!
Even if you aren’t passionate about reducing greenhouse gases, you will still benefit from reducing some
of the beef (and meat) in your diet. This is a fun class that provides ideas for other non-beef options
with a focus on grilling. In this class you will get healthy recipes for burgers, pizza, and more including
samples of non-dairy milks in an effort to convince you to give beef a break!
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March 18 – FIIT – Making the Most out of Your Workout
When we take the time to exercise, we want to get the most benefit and quickest progress possible,
right? Who wants to spend 30 minutes or more in the gym with no results to show? This class is
designed to give you the knowledge and the tools to get the most out of your workout. Learn about the
principles of FITT, and how you can use it to get the results you want.
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March 25– Superfoods – COOKING DEMONSTRATION
When we talk about good nutrition, all too often people think about what they “can’t” or “shouldn’t”
have. This class does the opposite. Our class on Super Foods is about the best of the best; the foods
you should be eating. What’s more, these are foods you have actually heard of and can get at your local
grocery store! This is a fun class that focuses on the good in nutrition, and comes with a healthy, tasty
snack!
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April 1 – Healthy Grocery Shopping
Do you struggle with making healthy choices at the grocery store? Does it feel like there are so many
choices that it can be overwhelming? Would you like tips for keeping the ice cream out of your cart and
off of your hips, all while saving money? In this class, we explore the world of the grocery store, and
give you the tools to stick to your list and your diet while shopping.
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April 8 – Small Changes for a Healthy Lifestyle
One of the most common reasons for an unhealthy lifestyle is lack of time. If you find yourself feeling
like you don’t have time to cook, exercise, sleep, or are just always feeling the stress and pressure of
your many obligations; this class can help. We will focus on all of the small things that you can do for
your physical and mental well-being. Whether you have 5 minutes or 60 minutes, there is something
you can do to improve your health.
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April 15 – Mason Jar Meals – COOKING DEMONSTRATION
You’ve seen them all over Pinterest, and have probably even pinned a few (hundred, let’s be honest!),
but have you actually tried them? Mason jars are more popular than ever, with uses that go way beyond
simple canning. In this fun hands-on class, we will be creating simple and healthy meals using mason
jars. These meals are great for busy people who are always on the go. Simplify mealtime with our great
tips and tricks.
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May 6 – Ideas for the Crock Pot – COOKING DEMONSTRATION
We all have those days when we know it is going to be a late night at work or there are a million things
going on in the evening with no time to cook. Instead of going through the drive-thru at the nearest fast
food restaurant, why don’t you get out the crock pot? Slow cooking is an easy hassle-free way to get a
healthy, home-cooked meal on the table on these busy days. This class will feature topics like how to
use a crock pot as well as ideas for healthy, tasty meals.
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May 13 – How to Improve Your Memory: Keeping Sharp as We Age
Do you find yourself becoming more forgetful? Quick, where are your keys? Where did you park your
car today? What is the square root of 12,344? That last one was a trick question, but honestly, did you
know you can improve your memory and mental function and even reduce your risk of developing
Alzheimer’s and other forms of dementia as you age? This class will explore how lifestyle behaviors like
exercise, nutrition, and choice of leisure activities can keep your memory sharp now and as you get
older.
Recreation Services Facilities
For hours of operation for Baker Fitness Center, Arena & Gymnasium, Swimming Pool or Racquetball Court,
please go to the following website: https://www.missouriwestern.edu/recreation/facilities-and-hours/.
Yoga Classes (offered by Mosaic)
This hatha yoga class is appropriate for all skill levels. It combines breathing and postures that will leave you
feeling relaxed and rejuvenated. Find out first-hand the strength, flexibility and balance that can be gained
through yoga.
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Mondays, 12:00-12:45 at the Looney Complex 114
Wednesdays, 5:00-5:45 at Baker Fitness Center MPR133
NEW for Spring Yoga
Guidelines for Yoga classes.
Each individual that works out at the Fitness Center is required to:
- Show a valid ID.
- Complete a health history form.
https://www.missouriwestern.edu/recreation/fitnesscenter/paperwork-downloads/
- Appropriate wardrobe
- An individual taking classes at MWSU is a student and cannot be a guest.
Additional Pre-Workout Considerations:
1. All men age 45 and over and women 55 and over must have a physician’s consent in
order to exercise.
2. If an individual who does not fall in the above guidelines has indicated some health
risks that might limit his/her exercise capacity, he/she must also obtain a physician’s
approval before being admitted.
3. No one under the age of 12 will be admitted (Only at the Fitness Center).
4. Individuals aged 12-15 will only be allowed to workout under the direct supervision
of a parent or guardian with a valid ID.
5. If an individual is under 18, he/she must have a consent for care of minor form signed
by his/her parents or guardian before being allowed to workout.
Bring a Yoga Mat if you have one.
Swimming Classes
Come cool off and wash your troubles away. This class will help you keep and gain flexibility in your joints with
no pressure on your joints, give you a great workout and help to relax your body and mind.
Classes will be every Monday and Thursday from 4:45 to 5:30 p.m. beginning January 12th and continuing
through May 7th with the exceptions of January 19th, February 16th and March 9th in the Looney swimming pool.
This class is free to participants and is not eligible for the Fitness Reimbursement program.
BLUE CROSS BLUE SHIELD OFFERINGS
Blue Cross Blue Shield Webinars
Blue Cross Blue Shield has classes available via webinar on your personal BCBS portal. Instructions about how to
access your personal portal and where to find the webinars may be found on the MWSU Wellness web page at
https://www.missouriwestern.edu/hr/wellness/. The webinars are eligible for My Rewards points just as the
on-campus classes were, however on-campus classes this semester will not be offered this semester.
Blue Cross Blue Shield---Healthy Companion
Healthy Companion nurses can help you manage your asthma, chronic obstructive pulmonary disease (COPD),
congestive heart failure, diabetes, heart disease, high blood pressure (hypertension), metabolic syndrome,
stress, anxiety and depression. Through this program you will gain a better understanding of your health, your
doctor's care plan, and how best to manage your health. To learn more about the Healthy Companion
Program call the phone number listed on the back of your Member ID card (800-822-2583).
OFF CAMPUS OFFERINGS
EAP (Employee Assistance Program) for Weight Loss and Fitness
While losing weight is theoretically simple – burn off more calories than you consume – the emotional battle
and need for a quick fix often sets us up for failure. For long-term results, one must stick with a plan that
combines proper nutrition and exercise…AND deals with the underlying issues that caused the weight gain and
or lack of motivation towards exercise. “I always say you can’t just work on the outside, you HAVE to work on
the inside or the transformation won’t stick!” Heidi Powell, Extreme Weight Loss
This is where the EAP can be of assistance to you. New Directions, MWSU’s EAP provider, understands that if
one part of your life is out of balance, it affects your whole life. Their goal is to target what you want to achieve
with information, short-term counseling and referrals to guide you to resources for legal, financial, substance
abuse, depression, marriage issues, stress, healthy lifestyle, child care and elder care, etc.
 Services cost you nothing…..MWSU has already paid for them.
 Services are confidential…..No one will know that you’ve called the EAP.
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To contact the EAP, call New Directions 24 hours a day, 7 days a week at 800-624-5544. www.ndbh.com
Fitness Classes
In an effort to bring you fitness opportunities, we will be offering a reimbursement program for fitness classes
you attend in the community.
We will post schedules that we know about on the MWSU wellness page at
https://www.missouriwestern.edu/hr/wellness/. If you know of opportunities that we are not posting and will
share, we will add them to our website.
The maximum reimbursement opportunity for the spring semester will be $50 (for the entire semester) for the
first 20 employees to present their completed documentation. To be eligible for the reimbursement, your
participation and cost/payment for the class(es) you attend must be substantiated.
Verification forms are available on the HR web page. This documentation must be turned in to Human
Resources no later than May 15th. https://www.missouriwestern.edu/hr/forms/
Weight Loss Programs
Missouri Western will offer a reimbursement program for participation in a community weight loss program
(Weight Watcher’s, Slim for Life, etc.).
The maximum reimbursement opportunity for the spring semester will be $100 (for the entire semester) for the
first 20 employees to present their completed documentation. To be eligible for the reimbursement, your
participation and cost/payment for the class(es) you attend must be substantiated, along with verification of at
least a 5% loss of your starting body weight since 1/05/2015..
Verification forms are available on the HR web page. Actual weight in pounds is not needed on the form. This
documentation must be turned in to Human Resources no later than May 15th.
https://www.missouriwestern.edu/hr/forms/
Pound Plunge Information
https://www.missouriwestern.edu/hr/wellness/
https://www.mymosaiclifecare.org/Community/pound-plunge
MWSU will not be sponsoring “teams” with Pound Plunge this year. HOWEVER, we will be offering prizes for top
finishers as we have in the past. If you register to participate in Pound Plunge, please forward me you team
name (whether part of a team of 4 or an individual team), so that I can monitor your progress throughout the
program and know where you stand at the end. If you do not send me your team name by January 12th, you will
not be eligible for MWSU prizes. Please go to the Pound Plunge website for the programs details. Here is what
our prizes will look like:
 1st Place: $300 Visa Gift Card
 2nd Place: $200 Visa Gift Card
 3rd Place: $100 Visa Gift Card
 Anyone who loses at least 10% of their original body weight: $50 Visa Gift Card
TO REGISTER: https://www.mymosaiclifecare.org/Community/pound-plunge