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Fit On The

GOA Health Promotion Program

Program Planning

Rowan University

Erin Kirkbride

Dr. DiRosa

FIT ON THE GO Kirkbride 1

Table of Contents

Executive Summary……………………………………………………………………………….2

Rationale…………………………………………………………………………………………..3

Goals, Objectives, and Evaluation………………………………………………………………...5

Program Description and Theory Base……………………………………………………………7

Example Lesson Plan……………………………………………………………………………...9

Marketing Plan…………………………………………………………………………………….9

Budgeting Explanation…………………………………………………………………………...11

Example Budgeting Table………………………………………………………………………..12

Logic Model……………………………………………………………………………………...13

Timeline………………………………………………………………………………………….14

References……………………………………………………………………………………….15

Appendix A………………………………………………………………………………………16

Appendix B………………………………………………………………………………………18

Appendix C………………………………………………………………………………...…….21


Executive Summary

Over and over again adults in America, and all across the globe claim they want to be

physically fit, but do not have the time or the money to pay for gym memberships, and healthy

foods. I took this into consideration and created a program designed to provide the employees at

Honor Refreshments with the tools they need, to have an overall better quality of life. This

program is five weeks long, and starting in June, the participating employees will receive their

information packets with all of the tools needed to complete this program. All questions will be

answered and ay adjustments can be made at that time. To ensure that these employees are

willing to participate, they will be asked to give their signature on the sign in sheet. Other early

objectives include; the employees knowing what exercise they are comfortable with, and needing

less help while performing exercises. This is going to be evaluated by having employees take a

small quiz that asks about basic safety, form, and muscles. Two more objectives include; after

five weeks, employees will be able to do these exercises without my assistance, and employees

will be able to perform these exercises on their own time. To evaluate this, employees will turn

in their recording sheet with all of the exercises they have done. Other objectives include;

employees receiving an info packet about basic nutrition, as well as a daily food log. This will

be evaluated by having employees record everything they eat throughout the day. Other

objectives in this program are; increasing the employees’ knowledge about basic nutrition by

50% and practice food prep. Also, employees will reduce the amount of time they eat out at a

restaurant or get take out. This will also be evaluated by their daily food log. The last two

objectives are, employees will have decreased the amount of times they eat out by 75%, and have

a full understanding of meal prep and serving sizes. To evaluate this, employees will be asked to


compare their daily food logs from the previous weeks, and will be asked a number of questions

about basic nutrition and their experience.

The Rationale

A huge problem in the world today is obesity. Obesity is linked to type 2 diabetes, heart

disease (America’s leading cause of death), stroke, high blood pressure, certain types of cancers

(second leading cause of death in America), and osteoarthritis (Fyrar & Ogden 2012). According

to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDKD), from the

National Health and Nutrition Examination Survey, more than 2 in 3 adults are considered to be

overweight or obese (Fryar & Ogden, 2012). Although we are making efforts to change this, the

obesity rate in America is still growing. We need to educate employees on how to live a healthy

lifestyle by teaching proper nutrition and efficient ways of working out. I believe that this is the

solution to the problem. If employees can learn different tools for keeping themselves healthy,

this might motivate them to do so. What I am looking to do here is provide the employees at this

facility with exercises they can do on the job. Also provide them with different them with

different nutrition tips to better their eating habits such as, portion sizes, the food exchange

system, and how to read food labels. A lot of people say they want to lose weight or want to

prevent themselves of further diseases, but claim they do not know how. By providing these

employees with these tools we can prevent these folks from wasting all of their money on

medical bills. The Centers for Disease Control and Prevention (CDC) found that the estimated

annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars; the medical

costs for people who are obese were $1,429 higher than those of normal weight (CDC 2015).


A needs assessment was given to all of the employees. I conducted a survey that was

handed out to 10 employees at Honor Refreshments (See Appendix A). This consisted of 5

office workers, 2 warehouse workers, and 3 drivers. This group is evenly split half and half of

men and women. Office workers being female, and drivers and warehouse workers being male.

All workers are full time, working about a 9 ½ hour day (8-4:30) with one lunch break ranging

from a half hour to an hour. All employees live 2-10 minutes away from the facility. After

examining results from the needs assessment, it seemed that all employees showed little to no

further exercise throughout the week (aside from physical labor at work), and 7 out of 10

employees were only having a home cooked meal 1-2 days out of the week. Those employees

said they did not feel they had the time to eat healthy. Results also showed that every employee

said they had a safe place they could workout if they wanted to. So why are are these employees

not taking advantage of these opportunities? What is keeping them from exercising? The last

pieces to this puzzle is something I found astounding. Six out of ten employees only admitted to

having 1 hour or less of free time after work. Because the age range is so spread out, reasons for

little amount of free time can vary. Some employees confessed to having children to take care of

and some admitted they are so tired that they are in bed by 8 pm.

To change the behavior of these employees I created a simple 5-week program to

incorporate physical activity and a nutritional diet into their everyday lives. Because of the

employees’ busy schedules, I decided the most appropriate time to catch them was during their

lunch breaks. These sessions will run about 15-20 minutes long. Each participating employee

will receive a packet at the beginning of each week with the easy to do work outs shown, and

healthy tips for the week. Each workout will be demonstrated in front of the employees to show


correct form to prevent injury. Modifiable exercises are also demonstrated for those who have

any disabilities. The packet will also have a log for employees to track their exercises, eating

habits, and overall quality of life for the 5 weeks.

Goals, Objectives and Evaluations:

GOAL 1: Employees will learn different exercises that are suitable to be done at work and fit to

their lifestyle.

PROCESS OBJECTIVE 1: At the beginning of the program all 10 employees will

receive their information packet about the easy to do exercises for that week.

PROCESS OBJECTIVE 2: After looking through this packet, employees will be able

to ask any questions or state any exercises that may need to be modified to their specific needs.

EVALUATION: To make sure all employees understand the information given,

participants will sign a sheet verifying all questions and concerns have been answered. (See

Appendix B)

IMPACT OBJECTIVE 1: Employees will know what exercises they are most

comfortable with.

IMPACT OBJECTIVE 2: Employees will need less of my help when performing these

exercises.

EVALUATION: At pre-test, employees will take a quiz asking about correct

form of each activity and what muscle is benefitting from that activity. At post-test, employees

will take the same quiz and compare their scores. (See Appendix B)


OUTCOME OBJECTIVE 1: After 5 weeks, employees will be able to do these

exercises without my assistance, knowing correct form and safety precautions.

OUTCOME OBJECTIVE 2: After 5 weeks, employees will be able to perform the

exercises given, on their own time at work or at home.

EVALUATION: After 5 weeks, employees will turn in their recording sheet of

all of the exercises they have done. (See Appendix B)

GOAL 2: Employees will learn about different nutrition tips to better their everyday diet.

PROCESS OBJECTIVE 1: At the beginning of the program all 10 employees will

receive their information packet about basic nutrition tips and their daily food log.

PROCESS OBJECTIVE 2: After looking through this packet, employees will be able

to ask any questions or state any concerns they have to fit their specific needs.

EVALUATION: Every time an employee has eaten, he/she will will log it in

their daily food log. (See Appendix B)

IMPACT OBJECTIVE 1: Increase knowledge about basic nutrition by 50% and

practice food prep.

IMPACT OBJECTIVE 2: Reduce amount of times employees get take out each week

by 50%

EVALUATION: Employees will continue to log their meals every day, and

reduce the amount of times they eat out. (See Appendix B)

OUTCOME OBJECTIVE 1: After 5 weeks, employees will have limited the amount of

times they eat out by 75%


OUTCOME OBJECTIVE 2: After 5 weeks, employees will have full understanding of

meal prep and serving sizes.

EVALUATION: Employees will have completed all of their daily food logs and

will compare them to the logs in the earlier weeks to see how they have improved. They will be

asked a number of questions about basic nutrition and their experience. (See Appendix B)

Program Description and Theory Base

The theory I decided to choose for my program is the Social Cognitive Theory (SCT). I chose

this theory because I believe reinforcement plays a huge part in getting people motivated. I believe every

component of SCT can be incorporated into my program. Each employee can set miniature goals for

themselves, and when these goals are completed, employees will receive prizes for completing that goal.

This gives them motivation to work harder towards the next goal. Also, employees will see each other as

role models. The age of the participants of this program range from 20-60 with their health status varied.

There are 5 office workers, 2 warehouse workers, and 3 drivers who are all full time employees at Honor

Refreshments. This program’s main goal is to prevent obesity, cardiovascular disease, and cancer, by

educating them on good nutrition habits and easy to do workouts that can be done in the office or at

home. Employees will receive a small packet consisting of daily workouts for the week and different

nutrition tips (some general, others tailored to the employee’s needs). This packet also has two logs, one

to track the exercises done everyday throughout the 5 weeks, and the other to keep a food diary where

employees will track everything they’ve eaten throughout the 5 weeks.

Constructs of Social Cognitive Theory

Self-efficacy, Expectations, and Vicarious Learning: These constructs will be present by having

a guest speaker come in. I would like my uncle to come in and speak with the employees about his


journey. At one point in his life he weighed over 300 lbs and had lung cancer. After surviving lung

cancer, he realized he was given a second chance and didn’t want to waste it. He dedicated himself to

losing weight and being healthy. He now weighs about 180 lbs. Something that seemed impossible, he

accomplished. I hope his story can inspire the employees at this facility.

Behavioral Capability and Reinforcement: These two constructs will be present by explaining the

easy to do exercises to the employees, as well as the nutrition tips. Each exercise will be explained

thoroughly and demonstrated. Each employee will also set mini goals for themselves and when goals are

reached, employees will receive prizes to keep them motivated.

Expectancies, Self Regulation, and Reciprocal Determinism: These two constructs will be

present by having a group meeting session at the end of each week where we discuss their expectations of

the program as well as their motivation. At this session we can also discuss the goals they have for the

next week. Employees will be able to share their progress and can give any feedback or advice to other

employees.

Emotional Coping: This construct will be present by having a one-on-one session with me

scheduled during their lunch break whenever needed. This gives the employee the opportunity to vent out

anything they need to without the judgment of the other employees. I will act as a listener for these

participants.


Example Lesson Plan

Lesson 1: Basic Overhead Squat Population: Employees of Honor RefreshmentsGoal: To teach employees how to do squats so they can perform this on their own.

Resources ContentTeaching Method

Initial Packet How far apart should your feet be? Lecture Where should your head be facing? Handout

How far down should you squat?Hands on activity

Perform squat

Marketing Plan

Product: What I am offering is a program that educates one on ways to stay active in the office

or at home, without the use of equipment. I will also address good nutrition habits and what to

look out for on food labels.

Promotion: This program will be promoted by having flyers posted throughout the facility. The

boss of this facility will hand everyone a flyer so the employees are aware of this program.

Please see Appendix C for a sample of marketing materials.

Price: This program will not cost the employees anything to participate. They will be

performing these exercises on their own free time so the only cost is time. All participating

employees will receive a packet at the beginning of the program. They are to look over

everything and ask any questions they may have. This should take about 5-10 minutes.


Place: This program will take place at the facility in which they work. All demonstrations will

take place during their their lunch break and workouts will be done on their own time, so

employees do not need to leave the building for anything, unless they wish to workout at home.

Pretesting: The employees participating in this program provided me with any feedback they

had for the pretesting. This allowed them to take a look at the marketing material and provide

me with constructive criticism. The participants thought that my flyer looked unprofessional.

They said I should have used a program where I can make a professional flyer instead of using a

word document with just a bunch of writing. They did enjoy the large colorful writing.

Employees said that the “NO EQUIPMENT NEEDED” caught their eye the most. They also

agreed that winning prizes kept them engaged and curious about this program. They did not like

that I did not provide contact information or a location of where to meet. I went back to add in a

background to give the flyer some life. I also added my contact information, as well as where in

the building this program will be located. 75% of the employees said they were very interested in

participating in the program, while the other 25% said they were somewhat interested in

participating.


Budgeting Explanation

This is a program that does not require a significant amount of money. To do the actual

exercises itself costs absolutely nothing. I think this is what would appeal to most folks,

especially these employees. The only thing employees would need to put money out for is food.

If the employee does not already practice a healthy lifestyle, then buying healthy foods is where

they will need to put the money out. Something else that is great about this program is that the

facility is only about 5 minutes away. So I would be cutting back on gas money by a lot. I could

even ride my bike on the nicer days. Since I decided to give employees a gift when goals were

reached, I chose to spend about $200. If I want to keep these workers interested, I need to put

some effort into quality gifts. I want to give them something that can benefit them with the

program such as, yoga mats, water bottles, portion sized containers, etc. The cost of black

printer ink can range from $20-$50. Assuming the worst, I chose $50. Also it would be much

appreciated if the employees promoted my program (by choice). So I decided I would give each

of them a business card costing about $20 for 20 business cards.


Example Budgeting Table

Category Amount

Prizes to Employees $200

Travel $5

Supplies $0

Equipment $208

Advertising $20

Total Expenditures $205

Total of Indirect Costs $228


Logic Model

Program: FIT On the GO Goal: Teach employees exercises they can do on the go and healthy nutrition habitsInvestments Activities

Short-term Results Mid-term Goals

Long-term Results

~ Money ~ Create ~ Increase interest ~ Use of exercises

~ Better quality of

~ Time information packets in being healthy in workplace life

~ Supplies ~ Create Workouts~ Increase Motivation

~ Applying changing ~ Lower risk of

~ Research ~ Schedule initial in eating habits health issues

~ Surveys meeting times ~ Improve overall ~ Prevention of

~ Create Surveys healthCVD and cancer

~ Create sign in sheet

~ Create Quizzes Assumption: ~ Employees may not want to make the change ~ Employees may not want to give up lunch break

~ Employees might not want take the time for the activities External Factors: ~ Illnesses ~ Weather

~ Issues with purchasing healthy foods weekly (too expensive)

~ Injuries


Timeline

Week 1 Week 2Week 3

Week 4

Week 5

6 months later

Program Rationale

Needs Assessment

Goals and Objectives

Create Intervention

Pretest Marketing Material

Input Information in Packets

Assemble Packets

Set Program Date

Implement Program

Evaluation (6 months later)


References

Adult Obesity Facts. (2015, September 21). Retrieved June 2016, from

www.cdc.gov/obesity/data/adult.html

Overweight and Obesity Statistics. (2012, October). Retrieved June 2016, from

https://www.niddk.nih.gov/health-information/health-statistics/Pages/overweight-

obesity-statistics.aspx

https://www.niddk.nih.gov/health-information/health-statistics/Pages/overweight-


Appendix A

1. What is you gender?a. Maleb. Female

2. What is your age?a. 20-30b. 30-40c. 50-60

3. How do you learn best? (circle all that apply)a. Printed handoutsb. Visualc. Hands on activities

4. How often are you physically active? (this does not include any physical labor while at work)a. Lowb. Moderatec. High

5. How much free time do you have after work?a. 1 hour or lessb. 1-2c. 2-3

6. Do you have a safe place (park or gym) in your neighborhood to perform physical activity?a. Yesb. No

7. Would you say you get the daily recommended vitamins and nutrients?a. Yesb. No

8. How often would you say you have a home cooked meal?a. Every dayb. 3-4 daysc. 1-2 days

9. Do you have any food allergies? (If so please list them)a. Yes _______________________________________b. No


10. Do you have any injuries and/or medical issues that need to be addressed before the program has started? (If so please list them)a. Yes _______________________________________b. No

11. What are you looking to get out of this program? (select all that apply)a. Better quality of lifeb. Lose weightc. Prevent diseased. Gain weight (not fat)


Appendix B

Goal 1Process Objective 1 & 2 Evaluation

Name (print) Signature

Goal 1 Impact Objective 1 & 2 Evaluation

What muscle is benefitting from doing overhead squats?a. Gluteus Maximus (rear end) b. Pectoralis Major (chest) c. Latissimus Dorsi (back)

How long should one hold a stretch for?a. 3-5 seconds b. 15-20 seconds c. 30 minutes For safety reasons, one should perform exercises in..a. an open spaced area b. near a lot of people c. in a small closet

Goal 1 Outcome Objectives 1 & 2 Evaluation

Week 1 Week 2 Week 3 Week 4 Week 5Day 1 Exercise (sets & reps) Day 2 Day 3 Day 4 Day 5


Goal 2 Process Objectives 1 & 2 Evaluation

Mon Tues Wed Thurs Fri Sat Sun

Breakfast

Lunch

Dinner

Snacks

Goal 2 Impact Objectives 1 & 2

Mon Tues Wed Thurs Fri Sat Sun

Breakfast

Lunch

Dinner

Snacks


Goal 2 Outcome Objectives 1 & 2 Evaluation

Do you feel your everyday diet has improved? a. Yes b. No Were these exercises easy to incorporate into your life?a. Yes b. No Do you feel that your mood has increased because if this program?a. Yes b. No Was keeping a food log helpful in tracking what you are eating?a. Yes b. No

What you feel you have better overall Quality of Life?a. Yes b. No


Appendix C

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