San Juan College
Fit Together
Casey Crotty
INTRODUCTION TO WELLNESS
FIRST, A QUESTION:
What is health?
Now…
What is wellness?
HEALTH DEFINED:
“Health is optimal well-being that contributes to
quality of life. It is more than freedom from
disease and illness, though freedom from
disease is important to good health. Optimal
health includes high-level mental, social,
emotional, spiritual, and physical wellness within
the limits of one’s heredity and personal
abilities.”
- World Health Organization
HEALTH VS. WELLNESS

Although they are integrated and often used
interchangeably, there is a difference between “health”
and “wellness”:


“Health” generally defines a presence or lack of disease,
impairment, or other debilitating conditions.
“Wellness” is the integration of interpersonal, emotional,
spiritual, intellectual, environmental and physical
components that expand the quality of life.


Other considerations: Occupational wellness and financial wellness.
A person with a physical illness or ailment but who
possesses a good wellness has a better overall health
status than one with no illness but poor wellness.
HEALTH VS. WELLNESS
Health – or some aspects of it – can be
determined or influenced by aspects outside of
your control such as genetics, age, and family
history.
 Wellness is determined by lifestyle decisions:
eating, exercising, intellectual and social
stimuli; it is the conscious decision to control
risk factors.

SO WE COULD THINK WELLNESS LOOKS LIKE
THIS:
Physical
Spiritual
Social
Emotional/
mental
Intellectual
BUT IN REALITY:
BEHAVIORS THAT CONTRIBUTE TO WELLNESS:
Being physically active
 Healthy diet
 Maintain a healthy body weight
 Effective stress management
 Eliminate tobacco use
 Protection from disease or injury

WELLNESS RELATED DIFFERENCES AMONG GROUPS:

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Gender: Differing incidences of diseases such as heart
disease, cancers, and osteoporosis; differences in body
composition and aspects of physical performance
Race and ethnicity: Higher incidences of diabetes in Native
American or Latino populations; higher incidences of
hypertension in African Americans. Traditional diets and
attitudes toward tobacco and alcohol also vary and have an
effect.
Income and education: Lower SES and lower education
levels tend to have higher incidents of injury and disease,
are more likely to smoke, and have less access to health
care. Poverty and low education levels have far more
important predictors of poor health than any racial or ethnic
factor.
“WELLNESS” IN MARKETING



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Media marketing (and even packaging) attempts to
identify “wellness” with a product, service, or ingredient,
even if benefits cannot be readily identified.
Since “well being” is subjective, it’s easy to make claims
for “improved wellness” without having anything to back
them up.
“Holistic” or “holistic health” is another term that
consumers should be cautious about.
As we look at nutrition, supplements, etc during this
course, participants should develop a wary eye toward
what they purchase.
Persecution claims
Claims of persecution by
the medical establishment
or claims that physicians
“want to keep you ill so
that you will continue to
pay for office visits.”
Too good to be true
Enticingly simple answers
to complex problems. Says
what most people want to
hear. Sounds magical.
Suspicions about food
supply
Urges distrust of the
current methods of
medicine or suspicion
of the regular food supply.
Provides “alternatives” for
sale under the guise of
freedom of choice.
Authority not cited
Studies cited sound valid
but are not referenced, so
that it is impossible to
check and see if they were
conducted scientifically.
Motive: personal gain
Those making the claim
stand to make a profit if it
is believed.
Testimonials
Support and praise by
people who “felt healed,”
“were younger,” “lost
weight,” and the like as a
result of using the product
or treatment.
Advertisement
Claims are made by an
advertiser who is paid to
promote sales of the
product or procedure.
(Look for the word
“Advertisement,” in tiny
print somewhere on the
page.)
Fake credentials
Uses title “doctor,”
“university,” or the like
but has created or
bought the title—it is not
legitimate.
Unpublished studies
Scientific studies cited but
not published anywhere
and so cannot be critically
examined.
Logic without proof
The claim seems to be
based on sound
reasoning but hasn’t
been scientifically tested
and shown to hold up.
Latest innovation/Timetested Fake scientific
jargon is meant to inspire
awe. Fake “ancient
remedies” are meant to
inspire trust.
Fig. C1.1, p. 24
EVALUATING SOURCES OF HEALTH INFORMATION
Go to the original source
 Watch for misleading language
 Distinguish between individual research reports
and public health advice
 Remember: anecdotes are not facts
 Be skeptical and use your common sense!

EVALUATING SOURCES OF INFORMATION ON THE INTERNET:
What is the source of information?
 Who is the author or sponsor of the site?
 How often is the site updated?
 What is the purpose of the page: promotion of
products or procedures? Is there an obvious bias?
 Can you cross-reference other sources?
 Does the site conform to known guidelines or
criteria for quality and accuracy?

LET’S TALK ABOUT THE PROGRAM:

This is an intensive program. You will need to:
See your doctor at regular intervals through the course.
 Track your meals each day.
 Attend your fitness sessions.
 Be honest with yourself, with the Care Coordinator, and
with your doctor.


I encourage you to not think of this as a course or
class. The process of achieving wellness is
constant and dynamic, so I ask that you view this
as an opportunity to change or enhance your life.
HOW WE’RE GOING TO HELP YOU SUCCEED:

We’ve put together several tools for you:
 The
HRA (Health Risk Assessment) is a tool that you
can use and refer to as often as you wish.
 The food tracking tools and reports are quite eyeopening!
 The IPA has opened a blog for you. Use it to yell out
your successes, bemoan your setbacks, and for
support (which goes both ways).
OTHER LESSONS WE LEARNED FROM OUR INITIAL PROGRAM:
Many of us don’t understand what “eating
healthy” or “eating right” means.
 Many of us don’t understand what a fitness
program will do physiologically.
 Very few of us have had the opportunity to
connect nutrition, fitness, health risks, and our
own personal health together in one place, at
one time.

TRANSTHEORETICAL MODEL FOR BEHAVIOR CHANGE:

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Precontemplation: people do not think they have a
problem and have no intention of changing behavior.
Contemplation: people know they have a problem and
intend to take action within 6 months.
Preparation: people plan to take action within a month.
Action: people outwardly modify their behavior and
environment.
Maintenance: successful behavior change for 6 months
or longer.
Termination: people are no longer tempted by the
behavior which they have changed.
GETTING STARTED…

Examine your current health habits.


Your HRA results will help you with this. Remember: be honest.
Choose a target behavior.

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Pick one behavior to change
Learn about that behavior

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Imagine yourself once the behavior has changed (self-efficacy).

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How is your target behavior affecting your level of wellness today?
What diseases or conditions does this behavior place you at risk for?
What are the risks and rewards of changing that behavior?
Where is the locus of control: internal or external?
Visualization and self-talk
Role models and other supportive individuals
Identify and overcome key barriers to change.
…AND SETTING A PLAN:

Write down your personal action plan

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Monitor your behavior and gather data (food logs, workout
logs, HRA)
Analyze the data and identify patterns (My Fitness Pal and
HRA tools)
Identify a strategy
Get what you need: workout apparel, smart phone apps, etc.
 Modify your environment: remove snacks, soft drinks, etc.
 Control related habits: If you normally take a 15 minute break and
have a soda, change to water, unsweetened tea, etc.
 Reward yourself!
 Involve people around you: tell your family, friends, co-workers.
 Plan for challenges: going out to dinner, birthdays, travel

BE “SMART” ABOUT YOUR PLAN!
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Specific: state your objectives in specific terms: “I will exercise for
30 minutes, 3 times a week.”
Measureable: Your goals will be easier to track if they’re
quantifiable, so give your goal a number.
Attainable: Set goals that are within your physical limits. If you
haven’t run in some time, setting a goal for 5 mile runs each day
may not be attainable.
Realistic: Manage your expectations when you’re setting your goals.
A 20-year smoker will likely not be able to quit cold-turkey!
Time frame-specific: Give yourself a reasonable time to reach your
goal, state the time frame in your behavior change plan, and set
your agenda to meet that goal within the given time frame.
FOR EXAMPLE:
Week
Days/week
Activity
Duration (mins)
1
3
Walk < 1 mile
10 – 15
2
3
Walk 1 mile
15 – 20
3
4
Walk 1 - 2 miles
20 – 25
4
4
Walk 2 – 3 miles
25 – 30
5-7
3-4
Walk/run 1 mile
15 – 20
21-24
4-5
Run 2 – 3 miles
25 – 30
FACING THE CHALLENGES AND STAYING WITH IT:
When we say we “can’t” do something, it often
boils down to we “won’t” or “don’t want to”.
 Progress-blocking sources to identify:

 Social
influences
 Levels of motivation and commitment
 Choice of techniques and level of effort
 Stress barriers
 Procrastinating, Rationalizing, and Blaming
DEALING WITH “LAPSES”
People are seldom successful in the first
attempt. Usually multiple attempts must be
made to change one’s behavior.
 So you had a “lapse”?

 Forgive
yourself.
 Give yourself credit for the progress you’ve made.
 MOVE ON.
YOUR CHALLENGE: DON’T BREAK THE CHAIN
The “Jerry Seinfeld” solution:
http://money.msn.com/investing/post--no-jokehow-seinfeld-can-help-you-get-better-at-work

(…or get better at being healthy!)
REMINDERS:

Next Class: Assessment lab!
Measurements and photos
 Don’t even think about wearing big, baggy clothes!

Friday: Fitness center orientation
 Check out:

MyFitnessPal/SuperTracker
 sanjuanipa.com/wellness (and write a blog!)

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Must do’s:
HRAs must be completed by 2/7
 Doctor visits must be completed by 2/14
