Success Stories: Missouri S&T

Joyce Abbott

Joyce Abbott reaches 4 million steps

Meet Joyce Abbott, an executive assistant for the Vice Chancellor’s Office for Administrative Services/Business Services. Joyce has worked at the University for 24 years and is an avid walker. She joined the Million Step Pedometer Program is an effort to maintain her healthy lifestyle. She recently reached 4 million steps.

Tell us a little about yourself.
I am married and just became an empty‐nester. I am fast approaching the age where I will get a senior discount at the local fast food establishments where I order salad, of course.

What does wellness mean to you?
Feeling your best and living a lifestyle that will lead to a long, healthy life.

How do you incorporate wellness in your daily life?
I get up an extra 15 minutes early in the morning and walk one mile on the treadmill. I walk during lunch and again in the evening either outside or on my treadmill. When it is nice outside I try to take a break during the day and get another 15 minutes in. When time permits I volunteer to run the errands around campus. I park farther away in parking lots—I mostly use the stairs.

Why did you participate in the Million Step Program?
I have been an avid walker for 12 years and wanted to see how many steps/miles I walk per day. I surprised myself. It helps me maintain my weight without having to diet makes me feel better and gives me energy.

What was your greatest challenge in walking four million steps?
I just need to remember to put on the pedometer in the morning and record my steps.

What do you hope the Million Step Program and the Wellness program can do for you colleagues in your area and campus?
We spend more of our waking hours at work than anywhere else, which makes it a prime place for promoting healthful habits. The wellness program benefits to employees include improved physical fitness, increased energy, lowers levels of stress, increased well‐being, self‐image and self‐esteem.

Do you think a walking program is essential for a workplace wellness program? Why?
Yes, unlike some exercise programs, a walking program can be geared toward anyone. You don't have to have any special equipment, just shoes. You can get 30 to 60 minutes in throughout the day without driving to a gym or paying for a membership to a fitness center.

What advice do you have for anyone thinking about joining the Million Step program?
Get a partner and make it a friendly competition. Get out and enjoy the weather and surroundings. You will get to the point where it will just become part of your daily routine.

How do you promote wellness in your workplace?
By setting a good example.

How do I join a Healthy for Life program?

Visit http://wellness.umsystem.edu to learn more about program offerings or e-mail Jerry Parmeley at ParmeleyJ@umsystem.edu.

Cheryl Ahrens

Former coach loses weight, builds esteem

Meet Cheryl Ahrens. She is the executive assistant to the Chief Information Office in the Information Technology Department at Missouri S&T. She has worked for the University since 2007. She joined Weight Watchers earlier this year as a commitment to her health. Read more to learn about her and her  journey to wellness.

Tell us a little about yourself.
I am married and have two children ages 15 and 14. I enjoy my family, quilting, home improvement projects and have recently taken up knitting.  My family has traveled around quite a bit in order to follow my husband’s career with the post office. Our travels included four years in Alaska and four years in Dodge City, Kansas. It was there that I was able to return to my true passion, coaching.  I was the head volleyball coach at Dodge City Community College from 2002-2005.  In 2004 the team was the National Junior College Athletic Association Div. II National Tournament runner-up with a season record of 39-6. I sent four players on to Division I schools, three to Division II and three more on to NAIA colleges. I had the opportunity to coach two All Americans and several All Conference players. Then Ron received another promotion and it was time to move again. The kids needed more stability with another new move and I wouldn’t return to coaching when we moved to Kansas City. I missed the girls, the activity and the competition. Within two years I had gained 70 pounds.  

When did you join Weight Watchers?
I joined in April of this year. I have been gaining weight since I left coaching and I decided it was time to lose the weight. Up until Weight Watchers was offered here on campus, there was no convenient way to do it.

What did you hope to accomplish and have you reached your goal?
When I began the program in April, it was simply to lose weight. Now it has become much more than that. Now it is learning about eating habits, making goals and losing weight. My goal now is thinking about myself and my weight with a healthy outlook.

What success have you experienced?
I have lost 25 pounds and it is keeping me motivated. However, the change in the way I think is probably my biggest success.

What obstacles have you experienced?
Right before joining the program, we had a house fire and although it was contained to a small area, the fire did extensive damage. The fire gave us reason to not only fix the damages, but to do some renovations as well. During the repairs, we had to live in a hotel for four weeks, making it more difficult to eat healthy meals.

Has Weight Watchers improved your health?
Weight Watchers has definitely helped me feel better about myself. I have more energy and drive to get up and do things. I don’t currently have any medical conditions but I am sure that I was heading in that direction, as there is a family history of high blood pressure and heart disease.

How do you incorporate wellness into your daily life?
Helping to renovate the house has been the main workout for me; however, that is starting to wind down and I know I need to get back to the gym. I am looking for new workouts; I choose healthy foods and will begin gardening again soon. And I realize that working out doesn’t have to be dumbbells and the gym.

Why do you think a wellness program in the workplace is important?
Convenience—if I go home, I will stay home; the wellness program is convenient for me. It also provides a support structure from peers who have the same struggles. I am encouraged throughout the week by this. Finally, awareness. It is easy to share with people on campus and I feel more comfortable sharing here.

Healthy for Life offers rebates for those faculty and staff enrolling in 12 or more weeks of an at-work, online or community Weight Watchers program. If you would like to join a Weight Watchers class, contact Jerry Parmeley at ParmeleyJ@umsystem.edu or by phone at (573) 341-7258.

Diana Ahmad

History professor loses over 75 pounds

Meet Diana Ahmad, an Associate Professor of history teaching 19th century American history, modern East Asia and the history of modern Japan. She has worked at Missouri Science and Technology for nine years. For more than a year she has participated in the Weight Watchers program. Read on to learn more about how she lost more than 75 pounds.

Tell us about yourself.
I’m from Wisconsin—love the Packers, brats and cheese. I have bachelors and master’s degrees from the University of Missouri. I have written the book The Opium debate and Chinese Exclusion in the American West. I have lived on three continents, eight countries and a U.S. Territory, and three states.

When did you begin your journey to wellness through Healthy for Life’s Weight Watchers at Work program?
I joined Weight Watchers in April 2008 to lose weight, improve my health and look and feel better.

What did you hope to accomplish?
Simple answer: to lose weight, make the doctors happy and get new clothes.

What success have you experienced?
I have lost 76.2 pounds in 12 and ½ months and dropped nearly five sizes.  My medicine has been cut in half. I can now say no to brownies and other sugary treats.

What obstacles have you experienced?
The occasional plateaus with no weight loss.

Has Weight Watchers helped your health? Explain.
Yes, I’ll be off blood pressure medication soon and my dosage has already been cut in half.

Learning to eat better is important. How else do you incorporate wellness into your daily life?
I go to The Centre five times a week. I have been doing this for years, but it is now more permanent. I do aerobics for 30 minutes and then lift weights for 25-30 minutes.

Why do you think a Wellness program in the workplace is important?
Wellness is everyone’s responsibility. We should try to avoid being enablers and yet know when it’s OK to have a cookie or whatever. A healthy office is a happy office. If you feel well, it is reflected in your work and with your colleagues.

Glen Cotita

Wii Fit makes fitness fun

Meet Glen Cotita. He has worked at the University for more than nine years in Design and Construction Management doing a variety of tasks. He currently works with space management, database management, mapping GIS and computer graphics. Glen has found that working with his Wii Fit has been a relaxing, fun way to fit exercise into his daily routine.

What does wellness mean to you?
Feeling better, having more energy, getting sick less.

How do you incorporate it in your daily life (home and work)?
I try to walk often. I’ll typically take the stairs instead of the elevators. As a family, we try to eat healthier foods and avoid the well-known bad stuff. I have regular check-ups.

We understand you have had success using the Wii Fit, tell us more.
For the first time ever, I have the incentive to work out and the Wii Fit has done it. It’s directed exercise and activity along with progress charting with some really fun exercise games thrown in. (Glen has lost 10 pounds so far!)

Did you alter your diet or do any other exercises to lose the weight?
No diet changes, other than the fact that once I began to lose weight, it encouraged me to be more careful about seconds and desserts. After working with the Wii Fit for a while, my wife found some other exercises we’ve added to our routine.

For those who don’t know, what exactly is the Wii Fit?
It’s a peripheral for the Wii console consisting of a balance board and software. The balance board has sensors that allow it to not only track weight, but how the weight is distributed on the board. This allows the software to track your movements and respond to your performance on any particular exercise. The exercises are divided into four categories: Yoga (stretch, balance and flexibility), Strength Training (muscle toning), Aerobics (increasing heart rate) and Balance games (fun balance exercises like skiing and snowboarding).

Do you include your family in these workouts/game nights?
Each family member usually works out separately, since that’s how the program tracks you. We also play other Wii Sport games together.

What else would you like others to know?
You have to buy the Wii console (approximately $250) and the Wii Fit (approximately $100).  It’s an investment in your health, and also enjoyable entertainment.

Million Step Pedometer Program

Million Steppers “Go for it”

“Just do it” or “Go for it,” was some common advice among Missouri S&T’s Million Steppers who were asked what advice they had for anyone thinking about joining the Million Step Program.
The 20 people who have completed one million steps cover all the job duties at Missouri S&T, from office to outside. Everybody is joining up! This group has collectively walked more than 8,000 miles—roughly the equivalent of 1/3 the distance around the Earth.

“Working at a desk makes [one] rather slothful, so I wanted to get out and walk more. This was the motivation. I have purposely walked more and parked where I would have to walk farther.” —Priscilla Winner

“It sounded like fun to watch how fast you could add up your steps. It keeps you motivated to keep up the walking.”
—Betty Birkner

Signing up was the easy part. It’s making that 10,000 steps a day that’s encouraged that can be tough. Jeannie Werner said she was hard on herself when she’d forget to wear her pedometer. By the time she completed the million steps, she said “the movement itself became more important than the amount.”
The participants said they noticed, like Priscilla, that they began parking farther away and began taking the stairs instead of the elevator. They agreed that they hope their colleagues will join the competition to create a healthier campus.

“One does not need to do rigorous exercise to be healthy. It is important to have a method of exercise that is not intimidating and that nearly everyone can do.”
—Kelvin Erickson

“Walking is easy to accomplish and promotes a feeling of accomplishment and well being. Besides you get to see things that you would not otherwise observe,”
—Brenda Crook.

“Get a partner and have a little friendly competition, especially this time of year when the weather is so wonderful. You don’t have to have any special equipment.”
—Joyce Abbott

“Just do it. You will not regret it. You will think yourself for having a healthier body to live in for years to come with less stress.” —Linda Sidwell

Kent Wray

Dr. Kent Wray is the Provost and Executive Vice-Chancellor for Academic Affairs at Missouri Science & Technology. He is the chief academic officer on campus and also has the responsibility for enrollment management, distance education, institutional research and assessment, information technology, the library, sponsored research, and graduate studies. Despite a busy career, he has made a commitment to his health. Read more to see how he does it.

Tell us more about yourself.
I was commissioned a 2nd Lieutenant in the Air Force following graduation from Kansas State in 1968 and retired from the Air Force Reserves as a Lieutenant Colonel in 1990. My last assignment was as an IMA (Individual Mobilization
Augmentee) at Reese AFB in Lubbock, Texas. During most of the time in the military, I was a base civil engineer. My hobbies include woodworking, reading books, and I work out two to four times most weeks.

What is a typical day for you?
There is no typical day. Most days are full of meetings that are scheduled and unscheduled. I meet with Vice Provosts, department chairs, unit and center directors, faculty members, students and visitors. I also chair two national committees and must attend the meetings for the committee. However, I try to be out of the office by 6 p.m.

What inspired you to be healthy and stay healthy? What do you do to accomplish this?
In 2005 I was under a lot of stress from my wife’s terminal illness and I lost 35 pounds from the stress and not eating right. I decided I wanted to keep off the weight but do it in a healthy way. I accomplish this by working out between two and four times a week and eating differently.

What is your favorite exercise? Why do you like it?
The elliptical trainer is my favorite since I am unable to run. While on the elliptical, I do about 1.5 to 2.5 miles at a moderate resistance doing about a 10-minute mile. If I work out the fourth day I push it a little and do two-8.5 minute miles.

With your busy schedule, do you have time to exercise consistently? If not, do you have to schedule your exercises?
I exercise at the end of the day and do not have to schedule my workouts; however, I do have evening conflicts some days. I usually go right to the gym from campus, because if I don't there are several things that need to be done. You have to make the time to work out; if I don't get my two to four workouts in during the week, there is more pressure to make it to the gym on the weekend.

How do you balance the stresses of the job with other things you enjoy doing?
I try to keep weekends open for myself to the extent that my job allows. I have a woodworking shop in the garage of my house and I spend time in the shop during the weekend. I am currently building a library for all my hardback books.

How do you define wellness? Are we moving toward a culture of wellness and the ability to incorporate that culture into work lives?
I define wellness as feeling good, having energy, and not being sick. I used to go to a pain clinic for the pain in my back and since beginning regular workouts I have not been to a pain clinic in two and a half years. In regard to the culture of wellness, I am impressed with the number of S&T faculty and staff members that use the gym (The Centre) and I see staffers walking on campus during lunch. I have noticed an increase in magazine articles about wellness and topics like how exercise helps prevent arthritis, and if working out will prevent these problems then I will do it.

How can leaders on campus encourage a culture of wellness?
The best way is by example by doing it, being visible, and by talking about wellness while being credible.

Dana Barnard

Weight Watchers changes lifestyle

Dana Barnard works for the Leadership and Cultural Program. Since participating in the Weight Watchers program she has lost 65 pounds and made a commitment to her health. She is currently enrolled in the Weight Watchers at Work class here on campus. Read on to learn more about her experience.

When did you join Weight Watchers?
I joined in August 2007 when a friend said she wanted to do it and wanted someone to go with her. I had done the old Weight Watchers program and was not really sure I wanted to do it again. I had already started losing weight by eating more vegetables and exercising. However I did it and have stuck with it so I have to say thanks to my friend who encouraged me as she also works on campus.

What did you hope to accomplish?
Ultimately I wanted to lose weight, but the longer I have been with the program I have realized the importance of just becoming healthier. I have reached a few small goals in this process; however I still have my end goal in mind.

What success have you experienced?
I have had several successes along the way. I can shop at more places; I can sit in booths at restaurants even if the table doesn’t move. I have shed 65 pounds, but most importantly, I am working with my physician to review medications I am on due to my weight. Though I am not off any medication yet, my dosages are getting smaller.

What obstacles have you faced?
Obstacles are every day. Recently I woke up wanting to eat pancakes because IHOP has a new commercial for all you can eat pancakes. I saw it just before bed. I am not really a fan of pancakes, but TV can be torture. Ultimately I wanted to lose weight, but the family and friends are a huge obstacle until they understand what you are doing. Though they are not intentionally hurting your efforts, they don’t realize what struggles you have.

Has Weight Watchers helped your health? Explain.
Yes. Weight Watchers has helped my health as stated earlier. I am taking smaller doses of some medications as well as protecting myself from diabetes, which runs on both sides of my family.

Learning to eat better is important. How else do you incorporate wellness into your daily life?
Wellness is my life. About 95 percent of the fluid I consume is water. I eat at least five true servings of fruit and vegetables a day. It is amazing the energy I have eating those as opposed to potato chips. I exercise almost two hours every day. I will give up anything to make sure I get at least one form of my workout in. That is my lifestyle. I no longer diet—it’s how I live.

Why do you think a wellness program in the workplace is important?
Wellness in the workplace supports your efforts. Healthier employees can focus on their jobs with fewer struggles. However, most importantly workplace wellness programs let you build a support network. When you are changing your lifestyle you need support not only at home, but at work as well—it’s where you spend a big portion of your day.

What would you like the wellness program to offer on campus?

Continue to offer opportunities for employees. Weight Watchers is part of who I am, but there is a huge benefit for it to be offered at work. It makes attending meetings much more convenient for me.

Linda Sidwell

Wellness Ambassador sets example

Linda Sidwell is a Healthy for Life Wellness Ambassador, a role she is proud to serve in because she gets to help her co-workers to live healthier lives. Wellness Ambassadors are those people who have an interest in spreading the message of wellness in their workplace. They pass along e-mails, post flyers, teach a class, or volunteer for events. Currently there are more than 400 Wellness Ambassadors across the UM System. Linda has worked in the campus Police Department and has been with the University for the past nine years. Read on for more of the conversation she had recently with Jerry Parmeley, Healthy for Life’s Program Manager at Missouri S&T.

Why did you want to be an Ambassador?
To spread the word to more people to think about and do something about their health. My family has a history of heart problems and diabetes. I am trying to keep from having either disease in my life by living healthy. I encourage everyone to join the Healthy for Life programs.

What do you hope the Wellness program can do for your colleagues in your area and campus?
Wellness can help you get your mind and body in good working order. Wellness teaches you to be happy in the body you have. The program will give you advice of what is good food and what is bad and what is mindful in your everyday living.

How do you incorporate wellness into your daily life?
I meditate daily, walk daily, eat mindfully and I joined the Million step plan. I reached the first millions steps in less than four months in 2008. In 2009 I am looking forward to going 3 million steps and I want everyone to join me. I have changed my eating pattern to include more vegetables and fruit. Every day I am happy that I am well enough to go to work.

How much time does it take to be an Ambassador?
Around 10 to 15 minutes a week. All you have to do is answer an e-mail, send e-mails, talk to a few people on campus and put up fliers in your officer or building, to let everyone know what the campus is offering you for your health.

Why do you think a Wellness program in the workplace is important?
It makes people aware of the aging body and the need to take care of themselves for their retirement years. Too many people are getting bad or poor health from not getting enough exercise and eating unhealthy foods.

As a Wellness Ambassador, what benefits have you seen on the Missouri S&T campus? When I talk to people about being more active in their daily lives they listen and ask questions. We have a Weight Watchers program going on right now that is very beneficial. Our million step program is growing every day, more and more are getting in their steps and feeling great about their achievements.

Eat for Life class

Eat for Life participants gain perspective and knowledge

PHOTO
Featured are some of the members of the Fall 2008 Eat for Life class, which was held at Missouri S and T for the first time. Front (L to R) Linda Sidwell, Michelle Mehmert, Mary Anne Hines; Middle (L to R) Bev Pogue, Betty Birkner, Linda Turner; Back row (L to R) Jeannie Werner, Jerry Parmeley, Becky Dalton, and Jan Ramsey.

The inaugural Eat for Life class at Missouri S&T wrapped up last month, just in time to bring a new relationship with food into the holiday season. Eat for Life is a class sponsored by Healthy for Life: T.E. Atkins UM Wellness Program. The class is a mindfulness-based approach to creating a healthy relationship with food, body and mind. Eat for Life has been taught at MU and UMKC and will be taught at UMSL in January. Dr. Lynn Rossy, health psychologist and a member of the Healthy for Life staff, teaches the course, which costs just $40 for materials. If members attend all but one meeting, they qualify for a $20 refund.

The faculty and staff who enrolled in Rolla this semester had more than 100 years of combined service to Missouri S&T and work in a variety of departments: Physical Facilities, Video Communications, Engineering Management and Systems Engineering, Environmental Health and Safety, and University Police.

Twenty-seven percent of Missourians are overweight or obese, according to the Centers for Disease Control and Prevention. That number is increasing each day, so what better way to combat it than to understand your body’s needs and hunger signals.

Most people, like Jeannie Werner, take the class to become more aware of what they are eating and become more in tune with their bodies. She also wanted to adopt a healthier eating lifestyle—and that’s just what she did. Rolla participants said they would continue using the concepts they learned in class, specifically paying attention to their hunger signals. They’ll try to eat when they are actually hungry rather than when they are bored, upset or for no reason at all.

“It has helped me listen to my body more than articles (that) tell you how your body should be feeling,” said Michelle Mehmert. “It is OK to eat what you want and not deprive yourself. It is a simple idea that seems so obvious, but a lot of times we are told the opposite.”

While the ideas are basic, they aren’t always easy to adhere to. The class comes with homework: reading, exercise and some stretching and strengthening. Linda Turner struggled with the exercise component because it was difficult for her to find a 30-60 minute block, but she found if she could break that up into smaller intervals it was achievable. Like many former dieters, Linda had to refrain from counting calories and stepping on the scale during the class because this is different from most weight management programs that require you to record your weight each week and only eat certain foods. That difference is one of the reasons many of the participants recommend others take the class.

“You will come to the realization that eating mindfully, meditation and exercise will not only relive stress, but will keep you healthy,” said Dee White. “I can like myself for who I am (and) appreciate my body for the wonderful mechanism it is.”

Many success stories came from the Eat for Life class. From Michelle’s “attitude change towards yourself,” to Dee’s, “I learned to slow my life down and found it is OK to take time out for me … I eat when I am hungry and stop when I feel  full. Eating mindfully fills you and you don’t eat as much food and you enjoy your food a lot more. You enjoy life more.”

If you are interested in Eat for Life and would like more information, please visit the Healthy for Life website at http://wellness.umsystem.edu. If you would like to enroll in the next class, contact Jerry Parmeley at ParmeleyJ@umsystem.edu or give him a call at 341-7258.

Michelle Vanatta

Michelle Vanatta works in Physical Facilities Custodial Services, cleaning he Emerson Electric Building. She is the first employee at Missouri S&T to complete the Million Step Pedometer Program. So if you see Michelle on campus, give her a high five! Here is a bit of Jerry and Michelle’s conversation at the pedometer program:

Why did you participate in the Million Step Pedometer Program?
I joined the program as a group with fellow custodians. Just to see how much we walk in an average day. I was really surprised to see how fast it adds up.
What successes can you share with others? You feel better and have more energy.

What’s been the greatest challenge? Finding difference routes and places to walk.

Do you have any advice to others thinking of joining the program? I recommend you do it. You get to see your surroundings that you might otherwise miss. You see so many more things. I had different experiences each time I took a different route. It is wonderful to get family involved too.
My 8-year-old son and I take the long way around to his bus stop. It is a challenge for him to stay up with Mom. He sees the progress we make which makes it more exciting for him. He doesn’t sit in front of the TV; he wants to go walking now. It has lead to a healthier lifestyle for him.

It seems it's lead to a healthier lifestyle for Michelle as well.
“Michelle’s on fire for wellness now,” said Jerry Parmeley, Program Manager-Missouri S&T. “She even became a Wellness Ambassador the same day she turned in her log book.”

If you would like to join the Million Step Pedometer Program, contact Jerry at 341-7258 or e-mail him at ParmeleyJ@umsystem.edu.

Centennial Hall Employees

Employees in Centennial Hall are doing more than just work, they’re getting fit through friendly competition.

In all started Pat Kapila, administrative assistant for the Technology Transfer and Economic Development department, bought a pedometer via Campus Mail. Once she got hers, her boss Keith Strassner decided to join in.

The next thing they knew, the whole office had pedometers and were logging their weekly steps on an oversized chart on Keith’s office window. They’ve seemed to reach 10,000 steps a day several times and with relative ease, they problem they say is actually remembering to put on the pedometer.
Keith is setting a great example by leading the competition with 196,470 steps when interviewed at the end of September. Likely, he’s now exceed the 200,000 mark.

“We will just keep going,” he said. “Our first goal is to get the entire office to 1 million steps.”

Individually it may take a few more months, but collectively the office has reached 813,023 steps.

The staff encourages others at S&T to participate.

“You will be amazed by the number of steps you take per day,” Keith said. “We will take all challengers!”

So if your department would like to challenge Keith’s office, contact him at kdstrass@mst.edu or give him a call at 341-6725. 

There are a couple of things to know if you do take on Keith’s challenge, his group walks at lunchtime, has regular walking meetings and reporting their steps each morning. In this case, peer pressure isn’t so bad.

Whether your group wins or loses, you will gain insight into how active your team members are and can be a source of support for each other, thus growing stronger as a team.

As every good manager knows, teamwork is essential to good business.