Lauren Rieves November 30,2012 FSCN 3614 #68

Workplace Wellness

Target Audience: The target audience for my Workplace Wellness lesson plan is a group of employees in a wellness program from a Twin Cities corporation. Here are a couple of characteristics that describe the target audience: Middle to upper middle class All are college educated, mostly business and marketing degrees Most are ages 23-45 Minimal advanced knowledge of nutrition Most have at least one child About half are married and the other half are single Very mixed religious views All are interested in the latest wellness trends Half women and half men All are roughly the same status at work Most go out to eat lunch on a daily basis Most are slightly overweight All work at a desk for the entire work day Program Goal: The goal of my Workplace Wellness lesson is to educate the employees on ways to be healthy at work. Teacher Background: Teacher should be proficiently educated in nutrition or wellness. RD not required, wellness experience highly preferred. Teacher should read over lesson plans multiple times in advanced and do any additional research to familiarize themselves with the material.

Lesson Plan 1: Total Time: 20 minutes Participant Number: 35-40 Materials: 40+ chairs facing the front of the room Long tables in back to put food on Business cards Brochures Stickie Notes Extra Pens/Pencils Microphone Make sure the room is a comfortable temperature with good lighting and everyone can see and hear the teacher Grapes and Carrot sticks for the back of the room Coffee, tea and water for the back of the room Preassessment: When employees register for the Workplace Wellness program an email with the following survey will be sent Why did you register for this program? On a scale of 1 to 10, how healthy do you think you are at work? On a scale of 1 to 10, how healthy do you think you are at home? How often do you eat lunch at a fast food restaurant? Lesson plans may need to be adjusted based on survey answers. For example, if majority of clients said they wanted to learn more about ways to eat healthy at work then spend more time talking about nutrition and give more nutrition-focused resources (ex. specific recipes). Performance Objectives: 1. After the first lesson the employees will be able to identify one behavior, at work, that they could change to lead to a healthier life and write a short term and longterm goal. (Psychomotor domain and cognitive) 2. After the first lesson plan the employees will be able to recall tips on how to increase their productivity, how to manage their stress and how to eat healthier at work (2 tips for each). (cognitive domain) Pre-session Preparation: Prior to the start of the lesson the teacher should review plan, have copies of handouts and stickie-notes, extra pens and pencils, set up 1-2 motivational wellness posters and set up snacks, coffee and tea.

This lesson will occur at 2pm after most employees have been out to lunch and are anxious to go home for the day. 2 minutes: Introduction Give name, credentials and previous experience with wellness in the workplace Please help yourself to the snacks and beverages in the back of the room before or after the presentation Preview, today we will be talking about how improving your health and wellness can increase your productivity, reduce stress and ways to improve your diet at work. 3 minutes: Stretch I know most of you just had lunch and are probably feeling a little slow so we will start by doing a couple of stretches to get the blood flowing and wake up 5 jumping jacks, reach up, touch toes, spread legs and reach down to each toe and center, arm stretches, roll necks 1 minute: Purpose I am here because your employer cares about your health and wants to work towards a healthier, more productive workplace I hope to give you a couple strong facts about wellness and help you write some goals 3 minutes: Productivity It may not be obvious but improving your health and wellness can have a large impact on your productivity at work The five most common reasons for fatigue are poor food choices, stress (both of which we will discuss later), lack of exercise, dehydration and poor sleep. First I want to focus on how exercise can increase your productivity at work it is proved that even light physical activity can boost your energy. Tips: When you are feeling slow or stuck take a walk around the office or around the building outside, stand up and stretch, do a couple of jumping jacks. Find a buddy that will go for a five-minute walk with you twice a day or do stretches with you. Dehydration can also put a damper on your productivity. If you drink coffee or soda you are especially likely to be dehydrated. I would highly recommend bringing a water bottle to work. It would be a good goal to try to switch one drink a day from soda or coffee to water. Tea is also a great way to get some caffeine while staying hydrated I cannot stress enough how important it is to get 8 hours of sleep. It is crucial to a healthy life and a productive day 3 minutes: Stress management Without a doubt work is stressful, not to mention all the other things going on in your life that probably stress you out. Stress can be a risk factor for many chronic diseases and is a major suppressor of your immune system making you more susceptible to illness. The brief ways to get exercise during the work day will also decrease your stress level so if youre feeling stressed or overwhelmed get up and move! Aromatherapy keep your office a tranquil space by adding an aroma that can help relieve stress like lavender or peppermint. Dont forget to laugh! If you are feeling down from all the stress take a moment to look up a cute video or funny website but keep it work appropriate.

 Also try, listening to soothing music, or journaling. 4 minutes: Diet As a nutritionist I believe the right food choices can make all the difference in your productivity. Many of you eat out for lunch on a daily basis, which is fast and convenient but at what cost? Try packing your own lunch, keep your desk stocked with healthy snacks to avoid trips to the vending machine, have a weekly salad club where each member brings a different vegetable or topping for a salad, make a pact to not bring it doughnuts for the office but instead a fruit salad or whole wheat bagels 2 minutes: Review and conclusion So today we learned about how improving your health and wellness can help increase your productivity, reduce your stress and how to improve your diet at work Now I would like everyone to think about one small behavior your would be willing to change at work that would improve your health or wellness (give time to think) Next everyone is going to write on the stickie-note on your brochure, one shortterm goal and one long-term goal. For example a short term goal could be to pack your own lunch twice next week and a long-term goal could be to use two less sick days as you did last year. I would like you to share your goals with your neighbors Would anyone like to share their goals with the group? I want you to hang this stickie-note on your desk or somewhere in your office where you will see it every day 2 minutes: Questions/Comments If you are unable to answer any questions be sure to take down a name and email address or phone number so that you can research the question and get the answer to them within a couple of days

Post-Lesson Evaluation: Day after send out an email with an online survey to all those attended asking 1. Did you enjoy yesterdays lesson on wellness in the work place? 2. What are you short and long term goals? 3. Recall two tips from the program that could help increase your productivity: 4. Recall two tips from the program that could help you to manage stress: 5. Recall two tips from the program that could help you eat healthier at work: 6. Comments:

Copyright: All graphics were from Microsoft Word clip art, software that I own so all the images at mine. Resources: "Workplace Health Model." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 30 Aug. 2012. Web. 15 Nov. 2012. <http://www.cdc.gov/workplacehealthpromotion/model/index.html>. Mayo Clinic Staff. "Stress Relievers: Top 10 Picks to Tame Stress." Mayoclinic.com. Mayo Clinic, n.d. Web. 15 Nov. 2012. <http://www.mayoclinic.com/health/stressrelievers/MY01373>. Ehrlich, Steven, Dr. "Aromatherapy." University of Maryland Medical Center. N.p., 9 Aug. 2012. Web. 15 Nov. 2012. <http://www.umm.edu/altmed/articles/aromatherapy-000347.htm>. DeYoung, Colin G. Humanism and Goal Setting. Class lecture. Introduction to Personality Psychology: Hummanism. University of Minnesota, Minneapolis, MN. November 7th 2012.

Lesson Plan 2: Total Time: 20 minutes Participant Number: 35-40

Materials: 40+ chairs facing the front of the room Long tables in back to put food on Business cards Left over brochures from lesson 1 Copies of the Weekly Wellness Plan Extra Pens/Pencils Microphone Make sure the room is a comfortable temperature with good lighting and everyone can see and hear the teacher Whole grain crackers and cheese for the back of the room Coffee, tea and water for the back of the room

Preassesment: Day before second lesson send out an email with the following questions: List a topic that the instructor could have talked more about: Do you set goals on a regular basis? What do you hope to get out of this program as a whole? Lesson may need to be adjusted based on answers to the survey. For example, if the majority of clients said they do not set goals on a regular basis, you may need to explain the importance of goals and how to set them in more detail or, if they said they wished you had talked more about productivity then go back and elaborate on that before starting the second lesson. Performance Objectives: 1. After the second lesson employees will be able to produce a wellness plan for a week at work. (psychomotor and cognitive domains) 2. After the second lesson employees will be able to recall 2-3 more tips or facts from the presentation. (cognitive) Pre-session Preparation: Prior to the start of the lesson the teacher should review plan, have copies of handout and, extra pens and pencils, set up 1-2 motivational wellness posters and set up snacks, coffee and tea.

This lesson will also occur at 2 pm, two weeks after the first lesson. 5 minutes: Introduction Re-introduce yourself Last time we talked about productivity, stress management and nutrition. Have you been working towards your goals? Everyone re-share your goals with the person sitting next to and share the progress youve made towards them. Would anyone like to share with the group? Preview, today we will be talking about goal setting and creating a wellness plan 3 minutes: Stretch We are going to stretch again like last time 5 jumping jacks, reach up, touch toes, spread legs and reach down to each toe and center, arm stretches, roll necks 4 minutes: Goal Setting It is proven that writing down your goals makes you more likely to reach them Specific realistic goals work best Repeating your goals, saying them out loud or reading them daily You should be your main motivation, goals that will make you happy compared to goals that make other people happy work better Goals will have to be readjusted Progress should be monitored on a regular basis 4 minutes: Wellness plan I have given each of you a template of a weekly wellness plan, I find that filling one out for a couple weeks is very helpful and after awhile it becomes routine Go over example Give time to fill out Share with your neighbor Does anyone want to share with the group? 2 minutes: Questions/Comments If you are unable to answer any questions be sure to take down a name and email address or phone number so that you can research the question and get the answer to them within a couple of days 2 minutes: Conclusion Today we talked about the importance of goal setting and all of you should have created a wellness plan Now that you know more about goal setting, I want you to take a second look at the goals we wrote down last time and edit them if need be. Thank you so much for taking time out of your busy work day to listen to me and I truly hope you take some of my advice and tips into consideration

Post-Lesson Evaluation: Day after send out an email with an online survey to all those attended asking 1. Did you enjoy yesterdays lesson on wellness in the work place? 2. On a scale of 1-10 how useful did you find the wellness plan that we worked on? 3. Have you been following your wellness plan? 4. Comments: