Employee Well-Being
Time Management: Prioritize Your Wellbeing
the presentation yeah oh that's okay good like I said welcome everybody here in the room with us we've got um some nice we've got water and some hummus with veggies thank you to Aaron for prepping that up and if you're looking for the recipe we should have those next to the hummus um and that will be included for our Zoo participants after that our recipe will be so you're not going to miss out a whole lot So today we're talking about time management this is a little different for us right we're usually doing food demonstrations along with information um today we're really focusing on the information we want to help you prioritize your well-being so my way Health vision mission is to help people identify their strength overcome barriers and create supportive networks so that they can fulfill their Wellness vision and improve their quality of life this is our team all of our programming is based off of Dr Denise wilfley's work um she is the head of our lab so you see her there our program manager the leader of the dietitians is Miss Holly Boger who is here helping us Chuck people in today um and then the team of dietitians so maybe you've met with us before see some familiar faces there we all meet with people in different capacities whether that be in our General Wellness consultations um that you see here with the first bullet where we can help you with any of your health and wellness goals it's free of charge all that's required is that your benefits eligible employee so you can sign up with us to maybe set some goals perhaps around time management or anything wrong we also have a robust year-long my way to healthy weight program um so this is like I said a year long um the requirements for that or that you have a BMI of more than 25 and that you're also benefits eligible and moment happens every four months so it's trimesterly so we just wrapped up um our enrollment for May and we'll be starting again in August and if you have if you have interest in that please email us at my way to help at russell.edu so we can get you all signed up so that you get the orientation information when that does come up in the meantime if you are interested in that you can meet with us in these Wellness consultations we definitely know how to manage weight right we're experts with that so you can meet with us in these Wellness consultations and we can walk you through something very similar to the week program um until you enroll officially in in August so in staying true to our mission right one of the things we help people do is overcome barriers and I'm sure price to you definitely not a surprise to me being a human that time management is one of the greatest barriers that we see when we're trying to prioritize our healthy behaviors right so that's why we're talking about this today because overcoming that time barrier is huge so we want to help you identify factors and systems that contribute to an overwhelming schedule you're a lot of the word overwhelm is is a popular word right um we want to understand the cost of not prioritizing self-care um help you discover what true self-care means to you right um something that is self-care or nourishing to me might not fit for you right you might hate the things I do maybe for physical activity so your way to help is what we want to emphasize we want to help you connect to your values about how your time is spent and reclaim your power and then we'll also go over some tangible steps write some methods you can put in place to feel more balanced and in life than yourself so I want to start off with a question maybe this is an obvious question um and I'm probably going to address some of these challenges but help me understand if I'm spot on here so why is making time for our well-being a challenge I want to hear from the folks in the room first and then we'll move to the chat where one of the dietitians will kind of share what what's going on in the chat so anybody in the room want to say why making well-being a priority is a challenge we just have busy schedules yep yep don't have immediate payback interesting I love that any other comments okay Lisa if you would share with us what's what's going on in the chat are people saying anything different yeah we are getting a a collection of comments here um one of the first comments was the tendency to put other needs before ourselves so it's hard to make time for ourselves um more specifically having children and adult caregiver duties um balancing the demands of busy jobs and also many individuals are also taking on school outside of work um so that's sounds like a good synopsis of what we're seeing here thank you so much for sharing I'm seeing folks in the room nodding as you're talking about the caregiving duties um the time constraints maybe from work and school um all it sounds like I was a little spot on then um because these are the things that blur our Wellness Vision right I'm sure we've been told by doctors um or other Healthcare profession professionals maybe we are Healthcare professionals that know what to do but somehow our Wellness vision and all of these values or all of these habits we want to implement get blurred right so there's really there's very real barriers to this right um Child Care elder care just caregiving in general right it could be very time consuming and stressful um perhaps Staffing shortages I know um a lot of folks hopefully you know hopefully not you guys but you know deal with the constraints of having staff and shortages or maybe inequity with um household duties there's also lack of resources you know maybe you know having to work part-time jobs to make up for you know a lack of income or um you know wanting to maybe not being able to afford certain things that are sold to us on the internet right like the skincare regimen uh that's being advertised which we'll talk about in a minute um maybe it's a lack or excess of information right so maybe this is more of an inner block or an inner barrier when it comes to time so the other two are more outer right we can only change so much about those things um but sometimes we've got limiting beliefs about meal planning or activity that maybe it has to look like a two hour long session at the gym or it must be like yoga at the fanciest yoga studio um or maybe we just spent a lot of our time gathering information maybe we're on the tick tock right not the tick tock whatever um Tick Tock um or Instagram right we're like oh my gosh I need to find how can I help myself more right and we can have some compassion for ourselves um but we know that that is literally not helping us with our time management problem a lot of the time so what does this overwhelm cost us feel free to answer that question first in the room um I've got a little picture of all the ways that we can balance our time for a healthy mind that's what that picture is there um what does that cost us yes our mental health yeah we're frustrated we're spent yeah we're just our energy like thirsty if you think about the difference between a test if you find Souls in one that really breached life into you it's it's a very you know dramatic difference that's a great point so she shared that um depending on how you feel about a certain activity um does it bring you energy or does it suck the life out of you right and we all we all know those things we've felt that contrast before any other comments in the room okay Lisa anything going on in the chat yes definitely um some echoing of what we're hearing in the room um it can cost us our sanity it can also challenge the amount of joy that we feel sometimes it can even lead to some really real panic attacks um but I can also put a damper on our relationships just our overall energy and quality of life is what I'm seeing absolutely and I think you know a lot of us have been there right and and what I'm hearing if we talk about what the opposite of the overwhelm is is we want joy we want to feel present in our relationships we want to have um you know more free time to be ourselves maybe even like to do things that really nurture us and our energy um let's talk about that a little more self-care that Elder promises and under delivers laughs so these are not bad by any means right and they might nourish you and you might feel great after them but these are methods they're not necessarily Solutions so when we're talking about overwhelm right we deal with overwhelm and in about three different ways when it comes to our self-care so this idea is based off of Dr Puja lakshman um she just wrote a book called real self-care and I love it if you are interested um you know maybe it's something that over promises event or delivers but I thought it really delivered and she talks about us you know escaping we might escape to like a yoga retreat right but we might come back from that and nothing's changed we come right back to our crazy lives um that are just overwhelming right and that could even look like a spot you know I know um that's kind of like ooh such a treat but I've definitely had a massage where I can I can't even enjoy it because of my to-do list right I'm sitting there I'm just like oh my God you're over and so you know that maybe says something about my life outside of that massage right so escaping we can learn great Tools in those places but really the application is what matters um maybe we're Achievers maybe we find ourselves comparing ourselves to others which I think this is the one that's my biggest thing right with my time stopper is oh well you know and I don't have kids but the biggest example I can think of it's like well let's put the kids in all these activities because that's what my neighbors do or that's what the other people at school do right so I can like kind of stay up with the Josephs right a little bit and really maybe we're maybe our kids love that maybe that's part of our value system um but is that even what they want to do right is that even important to them so there's other ways that we can achieve right do we have to be the person that's at the 5 a.m boot camp every day right is that like our identity is that really nourishing us or do we need to sleep in a little later to get that seven to nine hours of sleep right so kind of going inside here we're starting to like put a mirror up and say what is driving me that when I look at my schedule do I need to be doing this right and then the third piece is optimizing so we've got the meal delivery without reallocating Time Savings for True self-care right so we might optimize all kinds of things we might have time caps for everything but we are not using the time saved for actual restful engagement right we're not really re-engaging with our family you know whether that be like playing with our kids or you know talking to our partner or a friend um we're on our phones or you know we're just we're you know doing we're optimizing something else right it's kind of like a hamster wheel um so just recognizing that sometimes these behaviors while they might be sold to us as a cure for our time management issues they might not be getting deep enough for us to really see the results we need to see so self-care that works the b word founder used so again we are inside right now we're talking about making having hard conversations with people right that might mean you know collaborating with our partner about hey I'm getting I need to get a workout in today I need you to help cover a couple things or do the dishes um and I actually worked with a participant where one of her goals was saying I am I'm not washing dishes this week I'm not washing dishes this week that's going to be like my goal right and having a conversation with the other family members as in like hey you're gonna have to pick that up well when I asked her what is that going to give you well it's going to give her time to unwind right so she can get to bed on time so she can get up for her morning activity physical activity that she like to do that's huge now do the people that you're setting the boundary with love that no maybe not so feelings of guilt are going to come up right um and you know don't be guilty is not a solution it's like let's work with that you have to work with that feeling and people are not gonna give you time back right they're not going to say oh I see you're working so hard like here's let me do that for you unless they're very kind and hopefully you do have some people in your life like that but um you know people are gonna you know get comfortable with having your time um so if you need to consult with a neutral third party about that sometimes it can be really helpful to meet with a therapist and we're going to talk about all the available resources through washu um but also you can work with one of us um not in like such a therapeutic way right but we can help you set those goals like I'm gonna have that conversation this week okay all right you know so that you you're speaking it into life right that's um it's something that you're you're promising to do another boundary that can be challenging is setting it with ourselves right it can be hard to maybe feel that discipline maybe to make a choice that helps us with our health and wellness right so I don't know about you but on Sunday mornings I get this little notification from iPhone if you have an iPhone that tells me my screen usage for the week anyone else get that yes and I take that notification right because it's kind of a reminder okay Maggie you spent this much time on your phone this week right now of course sometimes I'm checking my email I can justify some screen time there's no way I need to be on my phone as much as I am um so kind of thinking about that right are we really taking advantage of little spurts how much we can get done in 15 minutes um if we can do us we could do a stretch we can do a breathing practice right all these things that can help nourish us that maybe we've been wanting to do um but we haven't really set the boundary with ourselves we're solving opportunity to do that and we can get a lot done in five minutes I can read like a page and a half of a book right you guys can probably read a lot faster than that but um so yeah thinking about that as a boundary as well of course developing self-compassion as none of this is meant to be perfect um progress is greater than Perfection always um you know it can be kind of devastating you know I I ran marathons in my 20s and I just can't devote that time to running anymore and I just I kind of don't want to as much but recognizing that that needs to change and I need to Pivot to other physical activity you know that can be hard to contend with right um so recognizing that your your practice will change through the lifespan um it's not a bad thing it's just gonna be different right and then of course rolling with life's punches um which we'll talk a little bit more about with with the Practical tools that you can apply so I like to do a lot of comparisons to Financial Health when I'm talking about health um you know understand and connect with your values is the next Point here and when we're spending our money we're spending our calories right are we we're spending our time are we spending them on things that matter to us right are we spending money on things that we care about that are really going to bring us life right are we spending our time on things that are going to bring us life now let's be realistic we can't always be having a great time that's one of my values it's fun um so you can imagine you know not everything spot even though I try to find fun in almost everything um so yeah making sure you're understanding that and that can help guide you right where do I even start what are my values um and there's a couple practices here um if you're unsure of what you value right um You can think about what brings me joy what makes me feel happy right and that could probably mean like family time or connection um you know some peace peace might be a value um so figuring out how we can spend more time doing things that bring us those feelings huge the recognizing your power so at the beginning we talked about these structures that are kind of bare that take up our time that we don't have control of right um and so hopefully by identifying values and setting boundaries we're starting to not be a victim to our schedule right we're taking control of what we have power over right um and while that's really uncomfortable if it involves hard conversations or you know holding ourselves accountable to things um it's worth it because we feel empowered right and we're not a victim to some of the structures that are set up for us to not spend time on what we love so um making sure you are taking your time back and putting it into things that matter and now we'll talk a little bit with Aaron about these practical tools um that we can apply thank you so yeah so now that we've got kind of a framework of why time management is so important for our well-being let's talk about some of the things that can really have significant impact on our well-being but time can be really challenging so we're going to start with the nutrition Keys um in in meal planning very often one of the things that I think we encounter all of the time is I don't have time to meal plan I don't have time to create meals for myself or my family I am so busy and what we can talk about here today are going to be strategies to make them possible and when we manage our time really well to get these things done that are important to our health and well-being we have more time for those other things that fill our cup and bring us joy connecting and you know I'm I have two of two small kids um if you spend like four minutes around you've probably talked about it already um but um being able to meet everyone's needs but then also be present and enjoy is quite the double oh my goodness so if we can find some tools to get things done for our health and well-being and then have that time for enjoyment and presence that's really what helps fill our cups and really make make the day worthwhile I think so let's talk a little bit more about this nutrition so what makes a well-balanced meal it is a combination of carbohydrates proteins and fats and when we mix and match a variety of these together with each meal and snack we're going to need our nutrient needs maximize the health benefits and then increase our satisfaction with the meal there is nothing worse than putting in all of this time in a birch into creating meals that check the nutritious box and check the health needs box and then you're like I'm still hungry box so to have some tools and strategies to create a well-balanced satiating meal is uh that's what we're going to talk about here so as far as healthy eating goes there is no one size fits-all approach if you do a wellness consultation one time you'll you'll hear that from us that we can really um customize this but in general three meals and two snacks is a great opportunity to get in all the nutrients that we have we want to have a variety of food groups so food groups are fruits vegetables grains proteins and dairy those are our five food groups ideally work at the mix from everything for four to five fruits and vegetables a day is another kind of way we can measure balance when it comes to planning these meals it does not need to be complicated it does not need to be everything made from scratch to be nutritious and benefit our health to create society and when it comes to time management finding opportunities to create Time by maybe using frozen vegetables can beans frozen fish have a 90 second microwavable rice we use this all the time because we need to kind of figure out what we have time for and we do not in how we can fill in these gaps additionally when it comes to meal planning we're going to talk a little bit about this how we take inventory of our schedules and how we kind of create our plan um but you don't need to pull five recipes a week or plan breakfast lunch and dinner every single day we start small one new recipe to test out test the water see Everyone likes it get it ready to eat breakfast those days to start with that and then we can build so one of the things about meal planning that can be really overwhelming is the idea that you have to have it all figured out every single day of the week and of the month and that is not true at all we can start really incrementally to to meet the need we want to make sure that we are taking a few things into account schedule you know do we have practice do we have a get together with our friends in the evening do we have an early meeting or a late meeting what is the schedule like where is the time to prep and where is not the time to prep so that we can prep in advance to make those days easier and make the healthy eating possible oh also like taste preferences too uh I I don't want to mention of cheese markets um and they have opinions about food and how things taste so we want to take that into account too we don't want to create meals that nobody's feeding to so when we're looking at what meal planning will look like it actually starts did I go the wrong way how many times have I said towards the Sun and to make it go forward what meal planning will look like likely it starts well before the meal itself maybe it starts that weekend for the week where we sit down with kids or Partners or whoever we else is we're responsible for and like what do you want to eat what do you like what have we had in a while what tastes good to you in working that in thinking about what is our new recipe that week if we're going to try one new recipe what have I been eyeing what what came up on Pinterest that I keep pending or um that looks good to me and then we think about when do I have time to do this the for example grocery shopping might happen on Sunday what we do is first look at what do I have on hand maybe on Saturday what do we need make your grocery list go prepared in filling in those gaps then we figure out when does the prep for the week need to happen do we need to chop up veggies on Sunday for the week do we make overnight up the night before do we need to have a crock pot meal that like does its own thing all day you don't have to touch it and then it's just miraculously randomly when it's time to eat the more specific and the more planned your meal plan is the more likely you are to stick with it so again I mentioned it doesn't need to be every meal or every snack let's start with one and get real specific what am I eating for breakfast on Monday and how is that going to happen are my mornings chaos so that needs to be ready and if we're gonna leave but thinking about when can we use leftovers if Monday evening is the only evening we have free time and we're gonna make chicken let's make chicken that can be repurposed with leftovers into different meals and we do the work so I'm going to show you here what an idea of a weekly meal plan looks like simple way to take into account what the schedule looks like what are the prep needs to happen and then filling in the specifics because again the more specific we are the more likely we are to stick with us um it could mean what day are we loading up the crock pot and turning it on what day are we making stir fry with all the frozen veggies and leftover chicken that's done kind of thing too so I want to take a moment to point out that uh we're really good at this uh as my way to help so this is something we really do so if you want some help sifting through what your schedule looks like and figuring out how to get really specific with what do I need how am I going to make this happen I'm going to show you at the end how you make a wellness consultation appointment with us meet with us we're here to to help you with this because again everyone's schedule is so different and their needs are different so pivoting a little bit taking a closer look at physical activity that was one of the pieces that Maggie mentioned that feeling like you don't have time for this and needing to to create maximize your pocket of time so that you can take care of your well-being and then have time to to do the other things that are important to you so how much do we need the recommendation is 150 minutes of moderate intensity physical activity a week that is anything that gets your heart rate elevated and it does not need to be on a spin bike on a treadmill on an elliptical it can be doing yard work it could be how sure is that you know maybe vacuuming maybe you play music while you're doing this and you're dancing while you're cleaning the house because why don't we make the things we need to do fun um maybe it's walking the dog any there's a reason we say physical activity not exercise you do not need to be in a gym for the purpose of exercising for the benefits to be there and the benefits are really far-reaching so physically improve blood pressure improve cholesterol levels blood sugar management has improved the physical activity we see perhaps healthier weight achieved with physical activity increased lifespan then the mental health benefits they have better mood increased self-confidence there's benefits with those endorphins that really improve how we're feeling throughout the day and better sleep quality we're going to talk about sleep a little bit more but exercise can really help feed these other pieces Stress Management and so a lot I also wanted to mention it's recommended to do two days a week of some strength building and that is anything that works your muscles harder we don't necessarily again need to be in a gym in a squat rack you can if you wanted to but that is not necessarily how we get the most benefit either so how do we plan for this we're really big on some articles so a smart goal is specific measurable attainable my favorite part about that bowl is we're setting ourselves up for success with setting attainable goals it's time-bound in its measure so we might say I want to exercise more that's my goal a smart goal sounds like I'm going to walk for 10 minutes on my lunch break every Monday we know if we did better that's a way to get really specific and again just like meal planning the more specific we are with our goals the more likely we are to follow through and we create this kind of built-in accountability with it because we know when we wanted to do it where how all of those important pieces so we can break this up into 10 minutes at a time movement is not only beneficial if you do for 30 minutes at a time or 60 Minutes at a time doing 10 minute bites throughout the day can really add up it could be uh you know working further away I mean we have a lot of opportunity here on this campus to to get some activity while we get here there's the link that we can use as well for walking weather is not an issue as well and this can be created another environments as well so as we look into planning one thing I'm really big on with any type of planning that you're doing is voicing it whoever is in your life A co-worker your partner at home your kids your parents whoever you talk to you saying this is something that I want to be doing not only is it creating support for you because these are people in your life who likely care about you and they want to see you hit your holes you're voicing it speaking it into truth if you will but also we might be surprised that these someone might want to join in or help make that possible for us saying to your friend at work I want to walk on my lunch break they might be like I do too and you guys can do it together and hold each other you don't need to have gym equipment either Soup cans our body weight is incredible resistance as well um there's some handouts you want to send a van there's desker sizes there's some really efficient um and higher intensity workouts and things like that that I can share an adult body weight and things you can do you don't need any special equipment to do it to get those benefits these are some helpful tools as well including the physical activity that first worksheet is actually just kind of the specific who am I doing this with when how long that that smart goal planning and the second worksheet is where you actually block off your time when am I busy so that you can visually see when you have these pockets of time thinking I don't have time to exercise maybe we don't have time to do 60 minutes but maybe we got 10 minutes in the day to do something that way too next up is sleep my favorite I miss it um um so we can really have far-reaching benefits on our health and our well-being when we are well rested we can be efficient with our time we are clear-headed in our decision making we are concentrating better everything seems to work a little bit better in our health and our well-being and our day when we're not muddled in a cloud of sleep so sleep is so imperative and research really shows we need seven to nine hours of sleep a night and everybody's very different I love talking to people about what their their sleep spot is like am I am I an eight-hour person am I better at seven some people if they hit nine that is too far in their groggy all day so in prioritizing sleep that's often the one that gets kind of sacrificed first when we're talking about prioritizing our time and our health and our Wellness I'm going to get up early to work out well now I'm spending my sleep hours off or I'm going to stay up late to catch up maybe make my lunch for the next day and things like that too so these are the times where we maybe have some conversations with ourselves and the people in our life about what is realistic and what can wait until tomorrow too in creating them now to have a really successful kind of sleep habit and sleep routine it is recommended to kind of follow some basic principles where there's no screen time 30 to 60 minutes before that it helps to sleep more restfully and get to complete better start to shut our brain down having a sleep routine is also really recommended so that can look like I'm reading a book for 30 minutes then I'm going to watch my face brush my teeth do that skincare routine I run on Instagram but we're going to work for us and then uh maybe do some relaxing breathing exercises in bed and when we follow the same steps night after night that signals to our body and our brains that we are winding down for sleep and it'll make it easier to drift off into sleep as we create these routines sleep routines are huge for all of us I don't know if this is familiar if you have small kids that we did the bath the book The Bedtime all those routines the same benefit for us as adults too um it's also recommended to go to bed and wake up at the same time seven days a week so not using the weekends to catch up it doesn't really work like that to try and meet that sleep need everything and figuring out how to make this work because I really like the evening hours are so precious they're perhaps our time to relax and unwind it could be our holding laundry time um this is where we can do some trade-off here and also talk about it so maybe laundry can wait till tomorrow Lord knows it's been waiting for tomorrow for many days now so what one more day uh maybe it's saying I do this with my partner a lot I say let's set five minutes in power power pick let's just see what we can get done in five minutes and um because instead maybe we would have spent 30 minutes tidying up by myself but we've rope in some health and say let's see what we can do in in five minutes that's maybe a helpful to get the kids involved with that too because we knew anything for five minutes especially pick up our blocks um and then that creates more time for the unwind and then maybe that has a little bit more space to go to bed 20 minutes early because think about if you're choosing one more episode or one more hole of scrolling in that is the same as not choosing when we're thinking about the version ourselves it's gonna be best for all them well-being we got to think about what choice that person is making and it can be compromised maybe we just start with 20 minutes earlier tonight and start that routine a little bit due to her so thinking about accountability again even if it's speaking it to yourself getting really specific I'm going to turn the TV off at 9pm and I'm going to read from 9 to 9 30 before I go to bed every day setting that goal and speaking it can help you become accountable to yourself sing it to anybody in your life hey weren't you gonna read tonight did you want to turn this off now the episode just wrapped um there's also sleep trackers and things like that that can help kind of sometimes it's fun we love clothes in a ring why not check and see how Power Sleep Quality is as well there's love trackers um if falling asleep is challenging they also have a lot of tools for like body scans and relaxation tools just to help shut things off another strategy too um Maggie the same thing when you're like I can't enjoy my massage because I'm thinking about my to-do list sometimes that's hard to fall asleep because we're thinking about all the things we still have to do I did leave that laundry until tomorrow now when am I going to do that before that part of your routine can say what am I doing tomorrow and getting it out of your brain and onto a to-do list piece of paper and then it's not your problem anymore it is that piece of paper who is not yours until tomorrow to help you relax and unwind as well so these are just some tools and strategies to think about if sleep is something that we need to start prioritizing next up is mental health um this is um an area that can be really challenging too um there's still this this piece that we feel like we're not physically we don't have a broken leg I can keep pushing through empowering through at what so just like you would go to the doctor forever like or anything else being able to see Professionals for mental health is so imperative to your well-being um and I can understand too thinking about my time is The Limited when am I gonna do that too so thinking about one making the most of the time you do have a lot of places and even with our benefits to have Telehealth options maybe we do that on our lunch break maybe that's your time for you in a different way um maybe it's using the sick time that we get instead of saving it and saving it we use it for our well-being as well um there's a lot of great in our benefits a lot of great resources as well um United Healthcare has benefits with the self-care by able to and then talk space as well so some other resources as far as mental health goes and then um asking for sports there's no fault in saying like hey that's a tongue feeling to someone at home tier manager and asking for that time to be able to prioritize your well-being I did want to note that our EAP our employee assistance program it's 24 7. so maybe it's after everyone goes to sleep and that's our our time to unwind over our well-being maybe we use a little bit of that for a mental health as well so here's some additional tools um I'm going to provide these afterwards as well with the applicable links specifically for anybody who thinks that they might benefit from this or someone they know here unless you have my benefit as well um and it covers our EAP the washu are the United Healthcare benefit um and also financially accounts so I mentioned quite a bit about Wellness consultations and meeting with us we are available in person right here at the MCC we do Zoom appointments we do phone um 30 minutes a session and as long as our schedules are open and available and we can sync up with your schedule we can meet as often as you want so um also need like that as well but you can schedule through time tap um with us and then we also have an email address if there's anything that you saw today or otherwise you can want more information on my way to help at Blue store.edu so now I wanted to turn this over first to the people in the room today what kind of questions do you have there anything specifically yes um yes so our meal fitting templates that we use now that have like scheduled considerations prepping and things like that it's most useful electronically but you can always print it as well it's got a space even before like what do I need from the grocery store yeah you're welcome anyone else yeah um for um [Music] yeah it's a good question it's like that's a great question and the question was we get a really specific number of minutes for cardiovascular that moderate intensity elevated heart rate a week um but what about strike training how long is the constitute worthwhile um you know about 15 minutes I would say but sometimes things are due sometimes you're doing a workout that is also working your muscles as well um so sometimes things are having efficiently too um thinking about like climbing the stairs or something like that where you think our lower body muscles and things like that something that's specifically working those muscles but usually 15 minutes a day would be kind of if we wanted a quantifiable number 10 15. you're welcome any other questions in the room all right let's turn it over to the chat leave are there any questions in there I think we got a similar question requesting access to the meal planning template shown so I went ahead and put that link to it in the Box um so for those who are looking to navigate to that that is available in our online curriculum that we have up on our website under the free handouts section we use box to organize our materials into different curriculum domains so I went ahead and put the direct link to that meal planning template that you'll find under our meal planning materials there I think I saw one other question back to the Sleep section um the question says I've heard I've heard women generally need more sleep than men can you speak to why this might be and how much more sleep they may need that is a great question you know off the the top of my head from the research I've done so far um I am not familiar with the why or the how much more I will say though we are having a full presentation on sleep our Wellness Workshop in August is completely dedicated to sleep I'm gonna see if I can do a little research in this week to send out to everybody um what I do fine but at the time I'm not sure Lisa or Maggie if you guys know though please chime in to my knowledge This is highly linked to hormones uh the female hormones whether that's um during certain times of a monthly cycle or for individuals who may be pregnant um I think there is some correlation there but I look forward to learning more from what you unearth Aaron um we have two more questions that have popped up in the chat where is the mid-campus uh center located so that is our building on the Medical Campus it is adjacent to the metro stop so if you were to take the metro to our building or excuse me to the Medical Campus um it is right there on your right hand side um if you have an appointment with us whether that's a one-on-one session or coming to one of our events all of our email confirmations do contain detailed instructions and you're also welcome to email us if you'd like an additional copy of a map or some more personalized instructions based on where you might be coming from in directions uh the second question that I'm seeing here um is in regards to meal prepping um looking for some suggestions to offer a household with uh kids who are picky eaters um or everyone who's gotten accustomed to a friend for themselves mentality that is oh my favorite topic is feeding a family um so that's something we can definitely get a little more in depth on but one of the recommendations that I do have is kind of blanket with different taste preferences wouldn't it be great if everyone lined up um as kind of the meal provider one of the things that I do recommend is offer a familiar food with with the meal you're providing um or a favorite food in addition to the new food that's happening maybe we're not used to serving fruits with dinner or that's not a very familiar or preferred food let's have bread or something else that's well liked along with that meal so that there's something for that as far as kind of the fend for yourself approach I do think that setting the expectation that this is Meal Time and depending on how old the kids are to whether you need to set the boundary with kind of snacks and the free-for-all food we want to give your body time to form an appetite without being starving after school or something like that so it could be we're having an after-school snack by 3 30 4 o'clock dinner is at six we're gonna wait until dinner time type of thing too so setting the expectation of the what the schedule will be um but that's definitely something if it's a challenge that we can we can talk about any other questions okay well thank you everybody for being here everyone in person and everyone's attended virtually um we will send out this afternoon um you'll get an email with the resources we talked about additionally nobody's surveying there please give us your feedback as well it's much appreciated and it really helps us meet the needs going forward as well thank you and I hope you all have a great rest of your day bye everyone the three of us
#Time #Management #Prioritize #Wellbeing
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