Thursday, November 15, 2018

2018 Wellness Program - Challenge 16 - Winter Months Checklist



Challenge 16: The Winter Months are approaching! Stay safe this winter while traveling and using our checklist for your vehicle!

1) Have your battery checked.

I had it done this summer with my mechanic and know that it will need to be replaced by spring 2019.

2) Check your tire tread! If tires are less than 3/32" tread they need to be replaced.

This was also done this summer when I had rotation and alignment and break check

3) Check your tire pressure.

I do this every week during the winter months. 35 psi is appropriate for my truck and I keep them at that.

4) Ensure your windshield wiper blades are in good condition.

These were just replaced when I got my new windshield this summer and are still in good working order.\

5) Refill your windshield wiper fluid with fluid recommended for below freezing temperatures.

I carry a bottle of windshield wiper fluid all year round in a kit in my truck.

6) Pack an emergency kit - suggestions include:
Bag of abrasive material.
Snow Shovel
Snow brush
Flashlight with extra batteries
window washer solvent
Ice scraper
Paper towels
Jumper cables
Gloves, hat and blankets
warning devices (flares or triangles)
drinking water
non-perishable snacks
extra clothes
first-aid kit
basic toolkit
mobile phone and car charger







Wednesday, November 14, 2018

2018 Wellness Program - Challenge 14 - Step Outside Your Comfort Zone

Try a new fitness class, sport, hiking trail, recipe, attend an educational opportunity.

01/09/2018 - I tried a vegan friend's recipe for grilled eggplant and garden burgers. Much to my surprise - they were very good. I am not usually one for trying new things and this opportunity showed itself.

I actually made this same dish in September for the meatless Monday challenge as I liked it so well!   



04/08/2018 - I attended a 2.5 hour seminar on Your Health, Your Choice. Lifestyle changes for disease prevention. This was informative and something I plan on starting Mid-May with the plant nutrients and changing completely my eating habits. I had to wait until Mid-May to start it due to some financial issues.



04/15/2018 - Prayer Trail at the YMCA of the Rockies - because wellness isn't just about mind and body but soul as well. The Prayer trail offer several different stations for which you do various things to reconnect yourself with the creator or whatever you choose to call it.this trail allows for contemplation and centering that can lead to wellness of the soul and it's a nice little walking trail which helps with the wellness of the body too.
 


 


04/19/2018, 06/14/2018, 06/21/2018 - Holy Yoga - this was held at MedEx - it is a Christian based Yoga with music and scripture reading. It was an interesting class and didn't differ much from standard yoga teaching.


5/22 to 27 - I was on vacation in Lawrence, Kansas. The hotel I stayed at had a small gym with weights, tread mills and other exercise equipment. I have never been one to go to a gym and I made the decision for 5 days to walk each morning at the  gym there on the treadmill. It was scary for me because I don't like the whole vibe that gyms give off of only the "hot" people are actually there but this was nice because at 6 AM there was only 1-2 other people and they were all just there to work out and not judge. It gave me courage to come home to Estes Park and join one of the gyms.





The last half of the year I did not get much out of my comfort zone due to work schedule and volunteer obligations.





2018 Wellness Program - Challenge 4 - Expand Your Horizons

This challenge was to attend two or more seminars during the year that are put on for free at EPMC.

I attended the January State of Slim seminar. This was an interesting program about the STATE OF SLIM weight loss program.

I missed the Introduction to Meditation in February due to having worked the night before and then working the night of the seminar - when you work nights - waking up during the day for a seminar when you are needing to sleep sometimes doesn't happen.

I missed the Heart Math in March for the same reason as the February one. This one was supposed to be video taped and posted online but never was. Neither was February. 

I missed the April Active at Altitude because the seminar date and time was posted the morning of the event and I was not on duty to know about it. Again - no video taken or posted of this event. 

I missed the May Mental Health seminar for the same reason as the February, March and April. 

I missed the June presentation for the same reason as Feb, Mar, Apr and May. 

I missed the July presentation for the same reason as June. It's very hard to work at night and then try to get to a seminar the next day when you need to sleep because you are on that night too. 

The August seminar on Debunking Diet Myths was informative and I learned some new things about dieting that I did not know. 

The September Seminar on The Power of Habit was very good - I had no idea a habit takes 28 days to form but even longer to break. 

Oct - none ever posted - so unable to attend. 

Nov - class was not held

Dec  - none posted



SUGGESTION:
The seminars being on Thursday or Friday make it very difficult to attend to get credit for when I work over night and am sleeping at the times of the seminars. 

Perhaps if some were scheduled on Monday. Tuesday or Wednesday it would be easier for some people to attend. Or each month a different day so there are more chances for NIGHT SHIFT WORKERS to attend. 

Also, if seminars were filmed and posted on the Wellness page for the hospital so that they could be watched and then signed off on would be a bonus to those of us that work nights and can not make it to these events, no matter the date/time scheduled. 

The Wellness page has had the same information and video up for several months now with no new posting of any seminars. 




Tuesday, November 6, 2018

2018 Wellness Program - Challenge 7 - Checking in

Revisit your initial goals.



I decided to do this today on 11/6/2018.

Question 1: Are you making progress towards your goals?

While I am exercising 1/2 hour per da, eating healthier and finding people to encourage me, the weight is not coming off. I am still stuck in the 170# range and I can't get out of it. My clothes are fitting better but the goal of 150# is not any where near being accomplished. 😒


Question 2: If you have not met your goals, what can you do differently to meet your goals?

I am so unsure at this point other than working out 5 hours a day and not eating (no I am not being totally serious on this, though it has crossed my mind). I just am totally out of ideas on how to move forward.

Question 3: If you have  met your goals, Congratulations! Challenge yourself and set new goals below!

No new goals at this time.




Sunday, September 30, 2018

2018 Wellness Program - Challenge 18 - Electronics Free Day




I chose September 30, 2018 for my Electronics free day.

Part of the reason is the constant barrage of negative activity on social media and the news. I chose a day where there was nothing I needed to do in the way of obligations.

There were three questions that were asked in the challenge - here are my answers.

1) What did your electronics free day consist of? 

  • Going to church
  • Walking around Lake Estes Trail
  • Working on art projects
  • Reading a book
  • Sleeping


2) Was it challenging not to use electronics?

Yes - very much so. I don't have an alarm clock and I use the phone or ipad as an alarm - so I woke up at 9:15. I made it to church by 10:05 (church starts at 10) and I hate being late, so it really didn't start my day well. I use it for picture taking when I walk, as well as to have 911 service. I use it to take picture of my art. I don't have a home phone, just the cell, so couldn't really call anyone and I read a lot on my ipad. While I have tons of hardcover books and love them - it's so easy to just grab the ipad to read.



3) Did you have any set backs?

Yes. I wanted to go from 11 PM Saturday September 29 to 5 AM Monday October 1. I made it until 6 PM Sunday night September 30. It was frustrating to realize how dependent I am on the technology for everything I do and as a barrier between myself and others when I am not feeling very social. And I felt very cute off from the world.


I think this was a great exercise and I want to try it for shorter times - maybe 8 hours or so on a non-work day. I think I tried to much to soon, because seriously - technology is an addiction. I think it is good to unplug for a day and I can see trying this one day a month just to reset myself.


Wellness Program – Challenge 5
Wellness Program – Challenge 17
Wellness Program – Challenge 19 and Other Wellness Activities

Thursday, September 20, 2018

2018 Wellness Program - Challenge 9 - EPMC Annual Hiking Challenge

From July 1 to September 21, 2018

Sign Up

Pick a Level:
Bronze - 4 easy hikes, 2 moderate hikes
Silver - 2 easy hikes, 3 moderate hikes, 1 difficult hike
Gold - 1 easy hike, 3 moderate hikes, 2 difficult hikes, 2 additional hikes of any level

Keep track of your hikes on the wellness board outside of the cafe.

Find hikes here and very good descriptions of hikes here

BONUS - participate in a group hike with the wellness committee

*********************************************************************

I chose the GOLD Level.

Hike #1 - Two Easy Hikes in one - Bear Lake and Alberta Falls done July 4, 2018

Alberta Falls Trail is a 1.6 mile moderately trafficked out and back trail located near Estes Park, Colorado that features a waterfall and is good for all skill levels. The trail offers a number of activity options and is best used from May until October. Horses are also able to use this trail.








Bear Lake Nature Trail is a 0.7 mile heavily trafficked loop trail located near Estes Park, Colorado that features a lake and is good for all skill levels. The trail is primarily used for hiking, walking, nature trips, and birding and is best used from March until November.






Hike #2 - Easy Hike - Lily Lake - July 6, 2018

Lily Lake is a 0.8 mile heavily trafficked loop trail located near Estes Park, Colorado that features beautiful wild flowers and is good for all skill levels. The trail offers a number of activity options and is best used from May until November.







Hike #3 - Easy Hike - Sprague Lake - July 9, 2018

Sprague Lake Trail is a 0.8 mile heavily trafficked loop trail located near Estes Park, Colorado that features a lake and is good for all skill levels. The trail offers a number of activity options and is accessible year-round.







Hike #4 - Two Moderate Hikes and one Easy Hike in one - Nymph Lake, Dream Lake and Emerald Lake - July 9, 2018

Emerald Lake Trail is a 3.1 mile heavily trafficked out and back trail located near Estes Park, Colorado that features a lake and is rated as moderate. The trail offers a number of activity options and is best used from April until November.




Dream Lake Trail is a 2 mile moderately trafficked out and back trail located near Estes Park, Colorado that features a lake and is rated as moderate. The trail is primarily used for hiking, birding, and snowshoeing and is accessible year-round.




Nymph Lake Trail is a 1 mile heavily trafficked out and back trail located near Estes Park, Colorado that features a lake. The trail is good for all skill levels and primarily used for hiking.




Hike #5 - Moderate Hike - Gem Lake - July 12, 2018

Gem Lake Trail is a 3.1 mile moderately trafficked out and back trail located near Glen Haven, Colorado that features a lake and is rated as moderate. The trail is primarily used for hiking, walking, camping, and nature trips and is best used from March until October.







Hike #6 - Two Moderate Hikes and one Easy Hike in one - Nymph Lake, Dream Lake and Lake Haiyaha - July 16, 2018

Lake Haiyaha is a 3.6 mile moderately trafficked out and back trail located near Estes Park, Colorado that features a waterfall and is rated as moderate. The trail is primarily used for hiking, walking, nature trips, and birding and is best used from June until November.

Dream Lake Trail is a 2 mile moderately trafficked out and back trail located near Estes Park, Colorado that features a lake and is rated as moderate. The trail is primarily used for hiking, birding, and snowshoeing and is accessible year-round.

Nymph Lake Trail is a 1 mile heavily trafficked out and back trail located near Estes Park, Colorado that features a lake. The trail is good for all skill levels and primarily used for hiking.








Hike #7 - Moderate Hike - Lily Mountain - July 24, 2018

Lily Mountain Trail is a 3.6 mile moderately trafficked out and back trail located near Estes Park, Colorado that features beautiful wild flowers and is rated as moderate. The trail offers a number of activity options and is best used from March until September. Dogs are also able to use this trail but must be kept on leash.







Hike #8 - Hard Hike - Estes Cone from Lily Lake Trailhead - August 1, 2018

Lily Lake to Estes Cone Loop is a 8.1 mile moderately trafficked out and back trail located near Beaver Point, Colorado that features a lake. The trail is rated as difficult and primarily used for hiking.








Hike #9 - 2 Easy and 1 Moderate  - Bear Lake, Nymph Lake and Dream Lake - September 16, 2018

Bear Lake Nature Trail is a 0.7 mile heavily trafficked loop trail located near Estes Park, Colorado that features a lake and is good for all skill levels. The trail is primarily used for hiking, walking, nature trips, and birding and is best used from March until November.

Dream Lake Trail is a 2 mile moderately trafficked out and back trail located near Estes Park, Colorado that features a lake and is rated as moderate. The trail is primarily used for hiking, birding, and snowshoeing and is accessible year-round.

Nymph Lake Trail is a 1 mile heavily trafficked out and back trail located near Estes Park, Colorado that features a lake. The trail is good for all skill levels and primarily used for hiking.









Hike #10 - Hard Hike - Twin Sisters - September 17, 2018

Twin Sisters Peak Trail is a 7.5 mile moderately trafficked out and back trail located near Estes Park, Colorado that offers the chance to see wildlife and is rated as difficult. The trail offers a number of activity options and is best used from May until October. Horses are also able to use this trail.








Hike #10 - 1 Easy, 2 moderate and 1 Hard Hike - Sky Pond via Glacier Gorge Trail  passing Alberta Falls , The Loch, Timberline Falls, Lake of Glass and Sky Pond- September 19, 2018

Sky Pond via Glacier Gorge Trail is a 8.1 mile heavily trafficked out and back trail located near Estes Park, Colorado that features a lake and is rated as difficult. The trail offers a number of activity options and is best used from June until September.













This was a great challenge. Can't wait for next year!