Success Stories: UMSL

Cindy Wills

Eighty-pound weight loss changes life

Meet Cindy Wills. Cindy is an administrative assistant in the Office of Equal Opportunity and Diversity. Cindy and her husband Bill Overhauser joined Weight Watchers through Healthy for Life and she has lost more than 80 pounds. She has also participated in the wellness program’s Eat for Life and Beginner Strength and Conditioning classes. Read more about how she’s been successful. See before and after pictures.

Three years ago, I could not walk around the block without resting. I was obese, out of shape, and in constant pain with my lower back.  I had been a yo-yo dieter during my 20s, 30s, and 40s, but when I hit 50, I just quit dieting and started packing on the pounds.  
 A neurosurgeon said that back surgery would be risky and that I should try losing weight and exercise first.   I didn’t believe him.  I thought that was just the standard doctor speech “lose weight and exercise,” because I had been hearing it from all my doctors!
 My breakthrough moment came when my husband Bill and I were flying out to visit our daughter in Hawaii.  I couldn’t get the seat belt around me.  I started to panic, I put my arms around my lap so the flight attendant would not see that the belt was not fastened when she walked by.  I wondered what would happen.  Would they throw me off the plane if I couldn’t fasten the seat belt? Right before the plane took off I sucked in and pulled hard on the belt. It fastened.
I knew I needed to lose weight, but I was not sure how to do it. Ann, a friend and fellow UMSL employee, suggested I join Weight Watchers.  I was reluctant at first.  Ann kept on encouraging me and when I discussed it with my husband, Bill, we decided to join together. 
We began journaling our food intake and realized we needed to make changes.  Our portions were too large and we were not meeting the Weight Watchers healthy guidelines.  One of the first changes we made was adding more fruits and vegetables to our diets. 
We began looking at the nutrition facts on the foods that we were purchasing to make smarter choices.  We needed to lower the total fat in our diet and increase the amount of fiber. We switched from “movie-style” popcorn to 94% fat-free popcorn. We changed from 2% milk to fat-free milk, from white bread to light whole-grain bread, from white rice to brown rice, and from red meat to turkey breast.
Everyone was encouraging me to exercise—my Weight Watchers leader, my husband and my doctor.  Ann suggested water aerobics.  I told her I was too big to get into a swimsuit.  She assured me that no one at the UMSL pool would be judging me. I joined Rae Mohrmann’s W.E.T., which is one of the classes offered by UMSL Campus Recreation Wellness.  Water aerobics is amazing.  I never liked to exercise, but I enjoy water aerobics. After a year of water aerobics, I had enough confidence to contact my “personal trainer.”  He helped me design an hour workout to tone and strengthen my muscles that included 30 minutes of fat-burning aerobic activity (stationary bike).
The changes were slow but steady.  After two years, I had lost 80 pounds and I could touch my toes again.  I couldn’t even see my toes before.   I no longer worry that the seat belt won’t go around me or whether the smock will be large enough at the salon where I get my hair styled.  I don’t have to ask for a table instead of a booth at the restaurant, and I don’t hide in the back row on group photographs.  But it’s not easy to keep the weight off when you love cake, ice cream and chocolate and your idea of heaven is a bakery shop.
It really is a journey, not a destination.  The University’s Healthy for Life program has helped me stay on the right road.  In the Eat For Life class with Dr. Lynn Rossy, one of the things I learned was to use mindfulness practices such as meditation and yoga to help me distinguish between physical and emotional hunger.  The Beginner Strength and Conditioning Classes are convenient, because I can do the exercises at home between classes and I don’t need the gym. For flexibility and stress-relief, Linda Gatson, an UMSL Healthy for Life Wellness Ambassador, leads a noon-time group in a set of Chinese exercises known as Tai Chi Qigong and whether you have 10 pounds or 100 pounds to lose, I highly recommend Weight Watchers at Work.  Contact Jaime Capizzi, Healthy for Life’s UMSL program manager, for more information.

Cindy's Tips:
· Ask yourself if you really, really want that piece of food before you put it in your mouth.
· Find a support group.  For me, Healthy for Life’s weekly Weight Watchers meeting is a great place to get the support to keep me on track. We share tips, recipes, and laughter.
· Exercise with a friend and use the resources available at UMSL.
· At a buffet, leave enough room on your plate so that the foods do not touch.

 

 

Race for the Cure

UMSL Races for the Cure

Anne-Sophie Blank, a French Professor at UMSL, has been involved in the Susan G. Komen Race for the Cure since 2001.  She has coordinated the UMSL team effort to raise money, this year raising more than $2, 300.  The money helps programs initiated by the St. Louis affiliate of Komen for the Cure that educate men and women on breast health and breast cancer research.         St. Louis can proudly say that our Komen Race for the Cure efforts are one of the largest in the country and one of the top five largest 5k races in the world! More than 66,000 people participated in the race this year.
Anne-Sophie is dedicated to the cause for many reasons.  She was mourning the loss of a friend when she found out that another friend was diagnosed with breast cancer.  The friend’s determination to “beat it” motivated Anne-Sophie to get involved in research efforts, keeping a motto in mind that encouraged her to get through her hard time: “If you cannot help those who do not want to live, you should fight for those who do.” 
Raising money to find a cure for her friend with breast cancer was very therapeutic, she says.
Anne-Sophie’s maternal great-grandmother, mother, and two aunts have battled breast cancer.  This makes her a very likely candidate for the disease, as well as her sisters, cousins and nieces. 
“What has been so rewarding has been the support from the campus community (administrators, faculty and staff) and from outside of the community (friends and family members),” she said. “In spite of the recession that support is there.  Breast cancer affects so many lives.  The treatment for a cure has come a long way, but we need more money.”
If you could not participate this year in the Komen Race for the Cure, please make time next year.  The event is heart-warming and you can take credit for helping cure breast cancer!  Thank you to everyone that donated to the UMSL team, volunteered or walked on June 13th!
For more information, visit www.komen.org.

 

Jay Frey

Graphic designer ripsticks for fun 

Summer is the perfect time to get active and have fun with your family outside.  Everyone has a different exercise regimen that works for his or her own schedule. Jay Frey of Graphic Services makes time every day! 
If he doesn’t have time to work out, he makes time for stretching, as he believes stretching is important for everyone. If you go to Mark Twain, you would definitely recognize Jay!  He is there every Monday, Wednesday and Friday. He typically runs 1-4 miles, goes spinning or uses the elliptical trainer.  He likes to mix it up during the week. 
On Tuesdays and Thursdays, you might see Jay rollerblading, biking on trails near campus or ripsticking behind the General Services Building. 
What’s ripsticking? 
It is a cross between skateboarding and surfing. It is a great exercise that uses muscles that you might not strengthen in daily activities.
Jay relaxes with fun activity on the weekends. He plays tennis on Saturdays and often goes to the park with his four kids, where he enjoys ripsticking or jogging with his boys.  They are in track and the weekend jogs are part of their training.
Maybe your activity level isn’t quite at Jay’s yet, but everyone starts somewhere. Since summer brings longer days, put down the remote and go for a walk with your family or friends after work.  Playing catch, riding bikes or walking the dog can have a long-term impact on your health and sets an example for your kids. Activity is an essential part of health and there are lots of ways to include more in your day. To track your success this summer, get a pedometer today from Healthy For Life, for $15 and get your money back when you reach 1 million steps. Healthy for Life is now enrolling families. E-mail Jaime Capizzi to find out more information.

Atia Thruman

Eat for Life teaches lifelong lessons
Atia Thurman is a program assistant in the Teaching & Learning Department at UMSL. She recently participated in the Eat for Life class offered by Healthy for Life.  Read on to learn more about her experience in the class. Eat for Life is taught by Dr. Lynn Rossy, health psychologist, and aims to teach participants how to have a better relationship with food and their bodies.

The most important thing I learned from the Eat for Life class has more to do with how to  live life than just eating habits. The overall message spoke to the fact that we need to slow down and be more present and take care of ourselves.
I began to understand my eating habits and how they had affected my health and weight. I began to value my body and want to take better care of it. I’ve cut down on negative talk about my body and am being gentler with myself in terms of adopting better lifestyle practices.
At home now, my family and I sit down more often to eat. I find myself making more time for fitness, even if I can only walk 15 minutes on my break. The awareness and meditation exercise were of tremendous value – they make a real difference in my day. I found that I was more relaxed, clear-headed, and focused.
It also increased my awareness of hunger and fullness and other sensations in my body. I just feel that I know myself better and am more motivated to take care of myself. The instructor was great and I loved the support that came from other participants.

Sherry Gerrein

Volunteering provides stress relief

During hard economic times, life can be stressful and finding outlets to relieve that stress can be expensive. Volunteering is a great solution. 
There are many organizations that accept volunteers, regardless of your time constraints. From Ronald McDonald Charities to local nursing homes, there’s something for everyone. Sherry Gerrein of Theater, Dance and Media Studies, follows her passion through singing.  She performs for organizations that celebrate veterans.
“Knowing that what you are doing is making a difference is what makes it special,” Sherry said. “Volunteering helps me to understand that my particular life problems are very small when I look at the big picture, and that what I do for others can make a difference.”
Making that difference helps Sherry cope with stresses in her life. She encourages anyone with interest to use their talents helping others. Randy Vogan, who works in Accounting, enjoys volunteering for the Boy Scouts of America.
“I first became involved with the Boy Scouts organization when my son was in elementary school,” Randy said. “The Cub Scout den that we were active in needed an assistant den leader and I signed up for the job.  Five years later, my son is now working on his Life rank requirements in Boy Scouts and I assist the troop in any way that I can. One of my responsibilities in our troop is managing the Scouting for Food program that collects food for the local food banks.”
The Boy Scouts provide Randy with a sense of positive values and selflessness. It also provides team-building skills and friendships for him and his son.
“Scouting provides them the opportunity to have a lot of fun and learn many new skills and hobbies that will help them as adults,” Randy said.
Volunteering can offer stress reduction by connecting you to your community and allowing you to make time for things you enjoy. 

• Do you enjoy the great outdoors?  Check out www.stlouisco.com/parks for opportunities in the St. Louis County area parks. 
• Do you enjoy animals?  Check out www.hsmo.org to volunteer at the Humane Society of Missouri.         
• To learn more about volunteer opportunities in the St. Louis area, visit www.volunteermatch.org.  You can search by zip code and interests.
• To learn more about Sherry’s non-profit affiliation, visit www.fischerhouseinstl.org.  
• To learn more about volunteering for the Boy Scouts of America, visit www.scouting.org.

Hal and Mary Harris

Million Steps is a family affair
Professor Hal Harris and his wife Mary have made the million step pedometer program an opportunity for friendly competition. Hal probably won’t admit that Mary beat him fair and square! She has just passed the 2 million mark and he is at 1 million.
We wanted to know the secret to their success. Professor Harris plays on a USTA tennis team and racks up the step count while practicing and during games. He also tries to ride his bike to work a few times a week. The distance to UMSL from his house is about 10 miles and takes about 40 minutes. A good way to calculate your steps from doing other activities is to check out the activity converter at: http://walking.about.com/od/measure/a/stepequivalents.htm.
His wife, Mary is a high school science teacher and beats him on steps just about every weekday. She walks a mile or two when she gets home from work, and sometimes he joins her. Mary’s other step secret is being the family lawnmower.
“She gets lots of steps when the grass is growing,” Hal said.
Another way to get in more steps is by working out with a partner. For Hal and Mary, it offered motivation.
If you would like to join the Million Step Pedometer Program or would like help organizing a walking group in your area, please contact Jaime Capizzi at CapizziJ@umsystem.edu with your name and campus location!
Thanks Hal and Mary for sharing your story!

Emily Rapko McEneny

Weight Watchers success at UMSL

Meet Emily Rapko McEneny. She is the Assistant Director for Career Services and recently participated in a Weight Watchers at Work class here on campus. She lost 25 pounds during the 13-week session. To learn more about her experience, read on.

Initially, we learned the basics of the Weight Watchers system, which hinges around the Points system. You are allotted a specific amount of food Points (based on a combination of fat, calories, and fiber) per day, as well as some additional food Points to use throughout the week. Exercise is also factored in, which allows you to gain points through physical activity.

You can eat whatever you like, as long as you stay within your Points range. However, you will “spend” fewer Points on healthy foods such as fruits and vegetables. This process sounds complicated, but it is not. Materials to calculate Points are provided.  As long as you have the nutritional information for an item, you can calculate the Points value. The Points are tracked in a food journal provided by Weight Watchers, giving you a tangible record of how you are doing on the program. 

Our Weight Watchers meetings usually consisted of open discussions. We would use booklets provided by Weight Watchers as a springboard for conversation. The booklets covered topics such as exercise, healthy recipes and changing our mindset to encourage success. Ricarda, our leader, was great! She was very encouraging and positive.  The real beauty of the program is that you are learning from other members who are facing the same challenges, and celebrating their success.

While attending our meetings, I discovered several things about my eating habits. Although I was eating healthy foods, my portion sizes were way too large.  Many of the foods that I considered healthy were not, especially when dining out. Also, I realized from keeping a food journal (a key part of the Weight Watchers program) that I was treating myself to “splurges” far too frequently. 
Honestly, I love food!

I have an extensive collection of cookbooks, subscribe to several cooking magazines, and love to try new restaurants. But I soon realized that in order to lose weight, I needed to be cooking at home more often.
This allowed me to customize my favorites and create healthier options, but not feel deprived. 
My family has loved the new recipes I have tried. In fact, my 5-year-old loves a potato soup recipe that was provided by another meeting member and frequently requests it for dinner.

Even though I lost about 25 pounds in 3 months, the first two weeks were very difficult for me, and I had challenging days or weeks all throughout the session.  We spent one meeting in November discussing the “freedom of structure”, and I think that was part of my success.  I enjoy making lists and preplanning menus, so keeping a food journal was easy for me.  After our meetings on Fridays, I would go home and loosely plan my meals for the next week.  However, I do not think that you need to be a list maker for the program to work. Just having the information to guide you as you are making food choices will help!

I am also very grateful that the Weight Watchers at Work program was offered on campus.  If I had to attend meetings after work or on weekends, I am not sure that I would have been as motivated or even had the time to do so. I am hoping that another session will be offered on campus because I have not yet met my overall goal, and I want to keep up the progress I have seen thus far!
If you would like to join Weight Watchers, contact Jaime Capizzi at CapizziJ@umsystem.edu

Stan Holmes

New Year holds plans for growth

Healthy for Life is looking forward to its second year on the UMSL campus. This past year was an exciting time with program growth and expansion to UMSL. We appreciate all of your involvement and ideas to help us provide wellness in our community. We will be introducing new programs in 2009 that will be flexible with your busy campus schedules.

Our 2nd annual health fair will be held in October 2009. Health Fairs are a great time to get your health screenings—blood pressure, cholesterol, height and weight, and much more. These screenings have helped faculty and staff identify undiagnosed conditions like diabetes and high blood pressure and in some instances even cancer. It’s also a great time for the Healthy for Life staff to meet the UMSL faculty and staff. In addition to health fairs, Jaime Capizzi, Healthy for Life’s UMSL program manager, has enjoyed speaking with all of you at various events and she’s especially enjoyed sharing in your success stories.

Like Stan Holmes, EMS Software Manager and Scheduling Coordinator, who credits the wellness program for making a positive impact on his health. He attended the spring health fair and learned that he had high blood pressure. He made an appointment with his doctor after getting his results, and has since made many healthy changes in his lifestyle. He and his family changed their diet to include fish, chicken and turkey. He also cut back on fast food. Stan said by making those simple changes, he lost 15 pounds.

Big progress comes from small changes. Start the New Year by making a small change that can add years to your life and life to your years! And when you do, let us know!

Tai Chi

If you walk through the old U-center cafeteria during lunch you might be surprised to hear soft Asian music and see people going through a series of slow fluid movements, instead of dining. What this group is doing is a set of Chinese exercises know as Tai Chi Qigong (pronounced chee kung).

Linda Gatson, a Healthy for Life Wellness Ambassador, leads this group of faculty, staff and students. It evolved from a presentation Gatson gave in 2007 on Tai Chi. There is no fee to participate and the group meets four days a week. Tai Chi is a mixture of meditation, movement and breathing all incorporated into the Qigong set with an emphasis on breathing. The exercise helps the joints and muscles while balancing exertion against relaxation, which is good for stress reduction.

“What we get from this 20 to 25 minute practice is a sense of calmness and an overall feeling of wellbeing,” Gatson said.

Some members of the group have been attending for more than a year, while others are beginners. There is no need for experience or special clothing. Gatson will guide the class through the movements, which can be easily modified to accommodate people with physical limitations.

“We are happy to welcome new people to the group,” she said. “Issues with high blood pressure led to Tai Chi five and a half years ago. I still practice regularly. Not only has my blood pressure improved, but also my balance, flexibility, lung function and muscle strength.”

If you have questions about Tai Chi or would like to join this group, e-mail Linda Gatson at GatsonL@umsl.edu, call her at 516-5091 or visit her website at http://www.umsl.edu/~gatsonl/taichi/

Tai Chi Benefits
(Source: www.mayoclinic.com)

• Reduces stress
• Reduces anxiety and depression
• Improves balance and coordination
• Reduces the number of falls
• Improves sleeping quality
• Slows bone loss in women after menopause
• Lowers blood pressure
• Relieves chronic pain
• Improves cardiovascular fitness

Tai Chi Classes
Are you interested in the class Linda Gatson teaches, but you don’t live in St. Louis? That’s OK. Check out the following website to find a class in your area:
http://www.taichinetwork.org/

Tom Lange

Name: Tom Lange
Job: Mail Carrier
Campus: UMSL
Best part of joining the Million Step Program: 23 lb. weight loss to date and walking at the conservation area with my wife on weekends

In only 96 days, mail carrier Tom Lange walked 1 million steps. Delivering mail all over the University of Missouri-St. Louis campus, he found he was only getting between 6,000 and 8,000 steps a day.

“My wife was so proud that I would wear (my pedometer) each day and challenge myself to try to make the 10,000 steps,” he said.
But when he couldn't get that many, he would join his boss during lunch to walk another mile. Little did he know those extra steps would pay off soon enough.

“I started in April at a weight of 252 and as of Sunday morning July 27th I was at 229,” Lange said. “Unbelievable. My black colored belt does not fit anymore and the brown one I have moved tighter, three or four notches.”

Now he is shopping for new belts and pants—4 inches smaller than he had been before joining the Million Step Pedometer Program through Healthy for Life, the UM employee wellness program.

Not only will he be shopping for those new things, he’ll have to pick up an extra pair of shoes— he wore out the pair he had by walking so much.
Will he stop now that he’s reached 1 million? Don’t count on it.

How to Join the Million Step Pedometer Program:
Mail a $15 check made payable to Healthy for Life at 234 GSB or stop by our office with cash or check. You’ll get a pedometer and log book. Once you’re finished, mail it back to us and get a T-shirt and your money back. You keep the pedometer. Already have a pedometer? Request a log book and when you’re done, get a free T-shirt.