Wellness Program Portfolio

Megan Flanagan

University of Minnesota Recreation & Wellness

flana063@umn.edu

Meginspire.com

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Table of Contents:

1. 10 /12 Week Weight Loss ❖ Adopted from original 12 Week Weight Loss Program ❖ Implemented over 10-12 weeks ❖ Led weekly nutrition education workshops and organized

guest speakers ❖ Provided behavior change tools and online resources ❖ Integrated with Facebook group and FitBit app

2. RecWell Winter Fitness Challenge ❖ Designed programs based on Health Psychology course

learning principles

3. MegInspire Fitness Guidebook preview ❖ Created guidebook for website and use with clients ❖ Integrated into email and social media campaigns

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10 / 12 Week Weight Loss Timeline

Program revised by Megan Flanagan Adopted from 12 Week Weight Loss

University of Minnesota Recreation & Wellness General Outline: Monday: Strength day in UFC with dumbbells and bodyweight Wednesday: Nutrition Discussion / Wildcard Workout Friday: GSX circuit day in UFC Workout Phases (2 weeks each): Phase One: 2x15 reps Metabolic-Endurance Phase Two: 3x10 reps Metabolic Phase Three: 2x15-20 reps (1 min each, supersets) Metabolic-Endurance Phase Four: 3x12 reps Metabolic Supersets

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Phase Five: 4x8 reps Metabolic Strength Nutrition Topics:

1. Fat Loss Fundamentals/Food Logs 2. Intro to Macros, W.W., and other forms of calorie counting 3. Mindful & Intuitive Eating - Nicole Eikenberry 4. The Big Rocks of Nutrition - 80/20 rule 5. Holistic Health and Stress-Reduction - Stephanie Wagner 6. How to Curb Snacking and Stress Eating 7. Sports Nutrition for Workouts - SNAC committee 8. Mastering Food Prep and Meals on-the-go 9. Handling Desserts, Dinner Parties and Other Delectables 10. T.B.D.

Overview:

1: Phase One: 2x15 reps Metabolic-Endurance M: Overview/Introductions + Expectations ; Intro Workout W: Fat loss fundamentals/Goal setting/Food log assignment F: Bod Pods/Progress photos 2 Phase One: 2x15 reps Metabolic-Endurance M: First strength workout - GSX body weight/machines W: Review food logs and discuss them / 1st wildcard workout F: GSX Circuit Workout 3 Phase Two: 3x10 reps Metabolic M: GSX strength-based day in UFC W: Macros, W.W., and Other Calorie Counting Methods/Wildcard WO F: GSX Circuit Workout 4 Phase Two: 3x10 reps Metabolic M: GSX strength-based day in UFC

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W: Guest Speaker / Wildcard Workout at track F: GSX Circuit Workout 5 Phase Three: 2x15-20 reps (1 min ea, supersets) Metabolic-Endurance M: GSX strength-based day in UFC W: Nutrition Discussion / Wildcard Workout at track F: Halfway mark - feedback surveys, check in meetings, progress review 6 Phase Three: 2x15-20 reps (1 min ea, supersets) Metabolic-Endurance M: GSX strength-based day in UFC W: Guest Speaker / Wildcard Workout at track F: GSX Circuit Workout 7 Phase Four: 3x12 reps Metabolic Supersets; Dynamax/Rowers M: GSX strength-based day in UFC W: Nutrition Discussion / Wildcard Workout at track F: GSX Circuit Workout 8 Phase Four: 3x12 reps Metabolic Supersets; Dynamax/Rowers M: GSX strength-based day in UFC W: Guest Speaker / Wildcard Workout at track F: GSX Circuit Workout 9 Phase Five: 4x8 reps / Metabolic Strength / Shockwave M: GSX strength-based day in UFC W: Nutrition Discussion / Wildcard Workout at track F: GSX Circuit Workout 10 Phase Five: 4x8 reps / Metabolic Strength / Shockwave M: GSX strength-based day in UFC W: Nutrition Wrap-up / Final Wildcard Workout at track F: Bod Pods / Progress photos / Final Workout Day / Celebration!

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University of Minnesota RecWell

Winter Fitness Challenge January (Spring Semester starts)-March (Spring Break)

Overview

Join the RecWell for our first annual Winter Fitness Challenge! Cold weather can make

working out seem daunting, but exercise should still be a top priority. Research shows that

motivation and willpower do not determine your workout success. Establishing consistent

habits that endure are key. This begins with moving regularly, which is sure to happen

through this exciting challenge!

What to Expect

Our program spans eight weeks, with a focus on a consistent workout routine through the

winter months. It’s based on a points system that includes both virtual step counts and rec

check-in’s. For each week that you complete the challenge, you’ll be receive an automatic

Golden Gophy reward AND be able to use your points on another item, from a BOGO Jamba

Juice coupon to a free personal training session!

Virtual app:

Download our app that integrates with your SmartPhone, step tracker or FitBit to record your

steps. Each day that you reach 10,000, which amounts to 5 miles, you’ll hit a new level of

points!

Rec Check-in’s:

Each time you check into the rec, scan your barcode using the app at the front desk. You’ll

be rewarded with points (and maybe even prizes)!

How to Participate

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Sign up at the rec center today! There are a limited number of spots, so make sure to reserve

your spot before they fill up. Deadline to sign up is December 22nd.

Rewards

Remain active on the track (and on the app) each week to earn rewards.

● Every 6,000 steps (3 miles approx) earns 5 points. ○ A five day streak of 6,000 steps per day earns an additional 5 points.

● A daily check in at the Rec earns 5 points. ● 50 Point Weekly Rewards Can Redeem:

○ Goldy Gopher Headband (Free Redeem after 50 points)

○ Jamba Juice: BOGO Smoothie Coupon

○ Starbucks: One Free Medium Coffee

● 150 Point Reward: ○ Goldy Gopher Recwell Fitness Challenge Water Bottle (Free Redeem)

○ Free (BODPOD) body composition assessment

○ Freshii Salad Bar BOGO lunch

● 300 Point Reward: ○ Goldy Gopher Dry-Fit T-Shirt (Free Redeem)

○ 50% off a semester fitness pass

○ Free personal training session

Additional Winter Workout Tips: 1. Engage in exercise that you enjoy. Whether you’re a fan

of skiing through the snow or attending a zumba class

indoors, you are more likely to stick with exercise you

look forward to. With so many types of exercise, there

are a variety of ways to incorporate movement into your

day.

2. Tie exercise into a positive feedback loop. Science

shows that when we connect activities, we are better

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able to form habits. By associating your workout time with another ritual or reward,

you are creating a positive feedback loop. Maybe this means going to the gym before

grabbing coffee, or walking an extra mile in between classes to your favorite lunch

spot.

3. Set a schedule and stick to it. Based on your goals, pencil your workouts into your

calendar with a specific date, place and time. If we exercise only when we feel

motivated, it will rarely happen. Think of working out as an essential part of your day

just like you would for class, work and sleeping. Establish a routine and stick to it.

4. Create social accountability. Research shows that we are more likely to stick with

exercise when we have a workout buddy. Involve your friends or family by inviting them

to the gym with you, challenge them to a FitBit step count or check in weekly to hold

yourself accountable.

5. Remember: everything counts. Any exercise beats no exercise. If you can’t get into the

gym for an hour, go for 20 or 30 minutes. If you can’t get to the gym at all, do a

bodyweight circuit at home. Every little bit adds up!

Project Questions:

1) Which health behaviors are addressed?

a) Changing negative stigmas about the ability of students to exercise in the winter.

2) Who is the target audience for this campaign?

a) Undergraduate or Graduate students at the University.

3) Campaign objectives:

Creating standards for reaching a goal - This program creates weekly strategies that provide small

incentives for users to log on and consider health behavior. Furthermore, additional small (but enticing)

incentives are used to reward participants to remain active throughout the week.

Altering construals about the behavior - This program is meant to change construals that working

out during the winter can be a tedious (and taxing) process. Instead, participants are given numerous ways

for them to earn points without forcing them to come to the rec. This is meant to show participants that they

can remain active (wherever they are) even after the program finishes.

Forming prospective strategies to aid engaging in the behavior - The program has a set goal of

getting participants to be more active. This is accomplished by earning points daily and redeeming those

points for healthy rewards. In addition, further winter exercise tips can be found on page three of the

document.

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MegInspire Fitness Guidebook for Women

Your guide to a fitter body, healthier habits, and a happier mind!

Included inside... ❖ 12 weeks of quick, effective, full-body workouts

(+5 BONUS bodyweight workouts!) ❖ Over 40 recipes for breakfast, lunch, dinner and snacks that are

healthy + deliciously satisfying ❖ Motivational tips & tricks to stay on track ❖ Goal-setting and nutritional planning tools

By Megan Flanagan, Certified Personal Trainer

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Table of Contents: Introduction: Disclaimer/Copyright

My story A Letter to you

Starting Point: Assess where you are

Set your goals Form your habits Find your community

Fitness: General guidelines Workouts Planning sheets Stretching guide

Nutrition: General guidelines

Recipes: Breakfast Lunch Dinner Snacks

Sample shopping list Planning sheets

Mindset: Are you where you want to be? Progress: Assessment/Check-ins Closing: Resources

Thank You

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Starting Point

First, we will evaluate your current status. In order to make measurable progress, you must have a starting point to build on. This is the time to assess, address and then adjust later on. While progress is evident in much more than just numbers, getting real with where you stand and adopting an objective viewpoint can help put things into perspective and keep you on track for future success. Start by recording the following: Height: Weight: Body Fat Percentage (if applicable): Energy Level (1-10): How do you feel currently? Circumference Measurements Waist: Hip: Thigh: Upper Arm: Exercises Push-ups (regular or from knees) - perform as many reps as you can in 60 seconds: Sit-ups - perform as many reps as you can in 60 seconds: Maximum Leg Press (1-3 Repetition Maximum):

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What are your goals?

Goal setting is by far one of the most important parts of the process - it sets the standard for where you are and the path you will follow. In our initial consultations, my clients and I spend a lot of time digging deep on the WHY’s that underlie their top-level goal. Whenever I feel unmotivated or stuck in a rut (and it happens!), I revisit my goals to remind myself of my deeper WHY. It’s different for everyone, and it’s highly personal. Clients should own their goals and reminding themselves of their importance regularly. Step 1: Identify your goals. Step 2: Form your habits. Step 3: Find your community. Let’s break it down: Step 1: Write down your top 2-3 goal(s) in the space below. Be as specific as possible:

Identify your WHY. Why is this goal important to you? Think beyond simply looking better. How will it make you feel? How does it align with your life overall? Step 2: Form your habits. Take a moment to envision yourself once you’ve achieved your goals. What’s different about your life? What does a day in the life of this new you look like? Describe the changes below.

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Now that you’ve written down your vision, it’s time to think about how you’re going to reach it. By now, you have a sense of what it’s going to take for you to get there. What is ONE habit that you can adopt TODAY to start reaching it? Research shows us that we are much more likely to succeed when we focus on a single habit day-to-day over trying to overhaul everything all at once. List this single habit in the space below: Step 3: Find your community. In fitness and in life, goals are much more attainable when we have social support. This could be in the form of a group fitness class, nutrition workshop or running with a friend once a week. Even if you consider yourself independent (like myself), it’s still beneficial to have someone who is counting on you. Accountability is essential, in some form or another. Whether it’s your personal trainer, group fitness instructor, a close friend, significant other, coworker or family member, have someone to check in with at least once weekly. If anyone, it can be me! Above all, share your progress on social media! I’m counting on you ;) List your accountability buddy in the space below: Weekly check-in date(s) and time(s):

Weekly Expectations:

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The Workouts Let’s start with the basics… before we begin, it’s important to set a schedule: Research shows that we are much more likely to stick to our goals when we follow a plan. It’s not enough just to say we’ll work out 3 times a week -- get as specific as possible and leave nothing up to chance. Complete the following sentence: I will commit to doing __________________ (type of exercise) on ________ (days of the week) at _______ (time) at ___________ (location) with ___________ (personal trainer, friend, family member, etc. -- optional, but added accountability certainly helps!). Principles of Fitness: When you break it down, fitness progress depends on two variables: intensity and volume. In order to make progress, we have to do one of two things: increase the intensity or increase the volume (to a point, of course). Volume is equal to duration of exercise (this can also be number of sets or rounds of an exercise). While working up in volume is great, we only have so much time. Because of that, in any given workout, I generally recommend using intensity as your biggest indicator. I’ll try not to get too technical on you here, but the main ways we increase intensity are by increasing weight, speed (of cardio, such as running or swimming), lessening the rest or slowing down the pace of our lifts (try pausing your lateral raise for a full 3 seconds at the top and tell me how that feels!). In order to create change, we have to implement progressive overload -- meaning you are continually challenging your body by progressing with more weight over time, which leads to muscular adaptation. This is the problem with typical “toning” programs marketing bodyweight or 5-lb. dumbbells for life -- your muscles get stronger and the exercises get easier. After you hit a certain point, your body gets to know the same ‘ole dumbbells and they simply don’t stimulate enough change to create any improvements in muscular strength or appearance. This is also why soreness is usually (but not always) a sign that something is different and/or may be working.

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Assessments: Date: ______ Height: _____ Weight: _____

Body Fat Percentage: _____ Energy Level (1-10): _____ How do you feel?

Measurements Waist: Hip: Thigh: Upper Arm: Exercises Push-ups (from knees) - perform as many reps as you can in 60 seconds: ____ Sit-ups - perform as many reps as you can in 60 seconds: ____ Maximum Leg Press (1RM): ______

Check-in How are things going? Favorite workout? Go-to recipe?

Tag @meginspirefit or #MegInspireFIT and share your story!

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Feedback: From 12 Week Weight Loss participants:

“I just wanted to say Thank You for all the great knowledge, encouragement and consistency you brought to my life. I wasn’t in today, but I think you would be proud. I went on a run yesterday (more like a run, jog, walk, sprint, run and walk) for 45 minutes. I now feel confident enough to be able to tackle the gym and to tackle my goals. This wouldn’t have been possible if I didn’t have you as

a trainer, so Thank You! I now feel more prepared to work out consistently in the summer and to eat better. I can finally say that I don’t overeat, and that I’m

eating healthier, a lot of veggies although I do have to work on eating more fruit. I appreciate your help in jump starting my new lifestyle. I can finally be one of those people who sits outside and has a salad LOL. I just, overall feel

better about myself and my future outlook.”

“Thanks so much for these past 3 months! I appreciate all the work you have put into this program and it was a blessing to have you as a trainer. Your

commitment to the people in the program and the training itself is inspiring, and I hope others have the chance to experience it!”

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From Client of MegInspire Fitness Guidebook:

“I felt that I really needed guidance and accountability with not just working out, but my eating habits and consistency. I sought out Megan specifically

because of her down to earth philosophy and approach to health and fitness that I read about on her website. I thought she looked great and her attitude

towards fitness was the kind I wanted to have. From beginning Megan was very organized and resourceful about everything — from nutrition to motivation

advice to proper form for workouts (especially those KB swings!).

The greatest benefit I’ve had from working with Megan is definitely the resources she’s supplied me with. I feel like I have more control over my

workouts and I’m happy to be a lot more consistent with my workout schedule and my eating habits. More importantly, I’ve learned that just because

achieving the results I want will take time it doesn’t mean I can’t enjoy the journey. Most of the work is really in mental and Megan has given me that extra

push to keep a persistent mentality.

I’d recommend Megan for any college students that feel too busy to focus on their health and just want to start making that commitment to their own well-being. Also if someone is familiar with some workouts but wants to

increase the intensity or variety, they should definitely work with Megan, too. Megan works well around people’s schedules, is very reachable, and

resourceful!” – Errol (went from 7 push-ups to 17!)

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------ Thank you for taking the time to view my wellness portfolio. For

additional wellness programming experience, feel free to email me at flana063@umn.edu or visit my website at meginspire.com.