FITT & Well Club

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FITT&WELL CLUB EVENTS FOR FALL 2019 (2020-1)

• Club Rush/Preview                   Tuesday August 27^th             11:30 a.m.             Location- PNS Gazebo
• Club Rush/Preview                   Wednesday, August 28^th       11:30 a.m.             Location- PNS Gazebo
• PSC Day of Service                   Friday, October 11^th               9:00 a.m.             Bay Bluffs Park
• Breast Cancer Walk                  Saturday, October 26^th           8:00 a.m.             Downtown Pensacola
• Great American Smoke Out      Thursday, November 21^st      10:00 a.m.            Pensacola Main Campus

FITT & WELL CLUB SEVICE ACTIVITIES LIST 2019-1 & 2019-2 

• Participated Breast Cancer Awareness Walk (Fall 2019-1)
• Hosted a Stress Less Week – Walk the Track (Fall 2019-1)
• Suicide Awareness Pensacola Beach Walk (Fall 2019-1)
• Participated in “Day of Caring” support for Ronald McDonald House (Fall 2019-1)

• Sponsored a Safety Month Self Defense Activity – Krav Maga (Spring 2019-2
• Co-sponsored the “Body Awareness” seminar with Active Minds (Spring 2019-2)
• Did health screenings at the Pirate Fest activities (Spring 2019-2)
•  Supporting the PSC Financial Literacy Committee’s “Cooking on a Dime”. (Spring 2019-2)
• Hosting a Stress Less Week –“ West Coast Swing”  activity (Spring 2019-2)

Book of the Month:

Make Your Bed: Little Things That Can Change Your Life…And Maybe the World

If you want to change the world, start off by making your bed.
On May 17, 2014, Admiral William H. McRaven addressed the graduating class of the University of Texas at Austin on their Commencement day. Taking inspiration from the university’s slogan, “What starts here changes the world,” he shared the ten principles he learned during Navy Seal training that helped him overcome challenges not only in his training and long Naval career, but also throughout his life; and he explained how anyone can use these basic lessons to change themselves-and the world-for the better.

Admiral McRaven’s original speech went viral with over 10 million views. Building on the core tenets laid out in his speech, McRaven now recounts tales from his own life and from those of people he encountered during his military service who dealt with hardship and made tough decisions with determination, compassion, honor, and courage. Told with great humility and optimism, this timeless book provides simple wisdom, practical advice, and words of encouragement that will inspire readers to achieve more, even in life’s darkest moments.

Click on a link of the chain above for more specific information.

Each interlocking link in this chain represents one of the eight individual dimensions of wellness.  Like a chain, an individual’s overall wellness is only as good or strong as the weakest link or individual wellness dimension.  Each dimension of wellness is effected by the other wellness dimensions, thus, everyone’s goal should be to optimize each dimension of their own personal health to not only extend their lives, but to maximize their quality of life.

Descriptions of the eight Dimensions of Wellness

1. Physical Wellness – Your body’s overall condition, absence of disease, your fitness level and the ability to care for yourself.
   Examples: Diet, Exercise (resistance training-cardio-flexibility-agility/balance training) – Sleep, Avoiding harmful habits – Practicing safe sex – Recognizing Symptoms of disease – Getting regular checkups and vaccinations – Avoiding injuries – Completing a family medical tree and a personal medical history inventory.
2. Emotional (Social) Wellness – Reflection of your ability to understand and deal with your own feelings.
   Examples: Optimism – Trust – Self-esteem – Self-acceptance – Self-confidence – Ability to understand and accept ones feelings.
3. Intellectual Wellness – The ability to continually challenge your mind and learn new things.
   Examples: Openness to new ideas, Capacity to question – Ability to think critically – Motivation to master new skills – Sense of humor – Creativity – Curiosity – Lifelong learning.
4. Interpersonal Wellness – The ability to develop and maintain satisfying social and supportive relationships.
   Examples: Communication skills – Capacity for intimacy – Ability to establish and maintain satisfying relationships – Ability to cultivate a support system of friends and family.
5. Spiritual Wellness – Having a set of guiding beliefs, principles, or values that give meaning or purpose to your life.
   Examples: Capacity for love – Compassion – Forgiveness – Altruism –Joy – fulfillment – Caring for others – Sense of meaning and purpose – Sense of belonging to something greater than oneself.
6. Environmental Wellness – Promoting good health by occupying or creating livable environments that support good health.
   Examples: Having abundant – clean natural resources – Maintaining sustainable development -Re-cycling whenever possible
   Reducing pollution and waste.
7. Occupational Wellness – Personal satisfaction and enrichment derived from one’s work that achieves a balance between work and leisure.
   Examples: Enjoyable work – Job satisfaction -recognition and acknowledgment from managers and colleagues – Feelings of achievement – Opportunities to learn and grow.
8. Financial Wellness – State of psychological well-being in which one feels they have control over their current and future financial goals.
   Examples: Having a handle on your financial status – Having the monthly income to meet all current expenses – availability to access or credit to deal with a moderate unexpected life expense – Having good credit and a good credit score – Having a savings and retirement financial plan – A general understanding of how money and finance work and being literate in financial terminology – having a savings reserve to cover a long term illness or layoff – having good health insurance including dental – having the appropriate amount of life insurance – having knowledgeable people who you can turn to for financial matters.

FITT&WELL Club – Wellness Tips:

Remember, self-care is not selfish.  If you do not take care of yourself, both

 mentally and physically, you cannot help anyone else.

FITT&WELL SAFETY TIP – SEPTEMBER 2019

Stop the Bleed is a national awareness campaign and call-to-action.  This campaign is intended to cultivate grassroots efforts that encourage bystanders to become trained, equipped, and empowered to help in a bleeding emergency before professional help arrives.  This program is supported by Homeland Security.  More information is available at https://www.dhs.gov/stopthebleed including power points and videos.  Training are also available at the Sacred Heart Hospital here in Pensacola, Florida.

(See You-tube, Stop the Bleed- America Today:  “Training kids to be first responders,” on CBS 60 Minutes.)   November 4^th 2018

May 2019 was the first ever National Stop the Bleed Month.  May 23^rd 2019, was the second annual National Stop the Bleed Day.  This nationwide campaign highlighted the importance of the Stop the Bleed training and provided the public with information and education through local fire, EMS, and health care professionals.

This program has become critical with all of the mass shootings, which have unfortunately become much more common place in our society.  These techniques have been developed over time from the lessons learned by our military medics in dealing with the wounds commonly occurring on the battlefield.  Many of the wounded victim’s lives at the Las Vegas mass shooting incident, were saved by friends, family members, and bystanders, who were knowledgeable about techniques involving stopping traumatic bleeding and were able to apply those skills, allowing time for the EMS to arrive and provide professional medical treatment.  Officials said this horrible mass casualty event would have been even worse with more casualties if a large number of individual bystanders had not applied immediate Stop the Bleeding techniques at the sight.  In sudden surprise attacks, with large numbers of victims, time is critical.  The time it takes for emergency personal to arrive on scene varies depending on the location and time of the incident.  Their ability to get to every victim in time to stop the bleeding and attend to their wounds is extremely difficult.  The more private citizens who are trained and able to provide basic, Stop the Bleed procedures, the more lives that can be saved in these situations.  Remember, it only takes a short time for an individual to bleed out, particularly children.  Time is of the essence!

These are good practical skills for everyone to learn just like CPR/AED.  You may need them in situations other than gunshot type wounds.  Many injuries around the home and yard or on camping or hiking trips, involve cuts and bleeding wounds that need immediate attention and Stop the Bleed techniques can allow bystanders time to get the victim professional medical attention.

See attached material regarding the Stop the Bleed program, techniques, supply kits, and general information regarding the implementation of the program skills. This is a power point presentation prepared by Butch Branch, Coordinator of the Life Center and Director of Student Activities on the PSC Milton Campus.  Mr. Branch is a certified Red Cross CPR/AED instructor and is also an adjunct professor at PSC.

Stop the Bleeding Powerpoint Presentation

Health News Update – September 2019

Is drinking coffee a part of a healthy diet?

Drinking coffee is generally healthy and might contribute to a longer life according to research published in JAMA Internal Medicine. This was population-based study of 500,000 people from UK Biobank.  It reviewed coffee consumption and concluded it can be part of a healthy diet.

This latest research is consistent with many other previous studies, including two studies published in the Annals of Internal Medicine, that have reported that coffee has many health benefits, including helping people live longer, and as well as decrease  the risk of developing Type 2 diabetes, Parkinson’s disease, liver disease, and various cancers.  This report, according to Dr. Hensrud, director of the Mayo Clinic Healthy Living Program, confirms the existing evidence supporting the positive aspects of coffee consumption, whether that is regular coffee, decaffeinated coffee, or instant coffee, as long as the specific individual does not suffer any negative side effects.  There is one exception, and that is for women who are pregnant or trying to become pregnant.

NOTE:  There has been some suggestions that mild roast coffee is healthier than dark roast.  The healthy chemical ingredients in coffee come from the coffee bean itself and not from the caffeine or other additives.  Also, for those individuals who are trying to cut calories, you need to remember that coffee itself has no calories, however, the creamers and sugar additives as well as the flavored coffees do have lots of calories.

Information taken from https://newsnetwork.mayoclinic.org/discussion

FITT&WELL FITNESS NEWS UPDATE – SEPTEMBER 2019

QUESTION:  HOW OFTEN DO YOU NEED TO TRAIN EACH MUSCLE GROUP EACH WEEK TO SEE MAXIMUM RESULTS?

ANSWER: SCIENTISTS FOUND THAT YOU NEED TO TRAIN EACH MUSCLE GROUP TWICE A WEEK FOR MAXIMUM RESULTS!

After analyzing ten studies comparing muscle gain in people training muscles once, twice, or three times weekly, the scientists discovered that muscles worked twice a week grew more than in a single session.

So far, so obvious.  But what makes it so? After lifting, a ‘window’ opens for muscle growth, which lasts approximately 48 hours.  When that 48 hours is up, the muscle is no longer growing, unless you train it again.

Simply put, the more frequently you put a muscle into this state, the bigger it’ll get.  But you need to let the muscle recover first.  Tearing down muscle fiber and then letting the body repair that fiber is how muscles grow.  Training a body part that is already exhausted and sore won’t lead to more muscle growth.  In fact, you run the risk of injury.  So, while your chest is repairing, work another body part the next day, or do a total body work leaving a minimum of 48 hours between lifts.

Studies have also compared training frequencies and found that people who spread their sets over three days per week found similar gains to those who trained twice a week, meaning that you can work your training around your schedule.  The key is just sticking with it consistently.

Ideally, you should split your week into two upper and two lower-body workout days per week with at least 48 hours of rest between muscle group exercises and you will be seeing major results soon.

You will make your greatest muscle gains in the first few months of lifting a particular muscle group.  A novice lifter might gain as much as 4lbs. of muscle in just 30 days initially. The University of Washington detailed how the first 3 to 6 months was the most effective period for overall strength gain.  That rate of muscle development will naturally slow down over time.  McMaster University found experienced lifters only obtain approximately 0.5 lbs. per month of lean muscle mass.

Many other positive physical and mental effects of strength training have been identified in different studies including, the development of overall muscle mass, bone density, as well as weight loss, stress reduction and brain development.

 NOTE:  Remember to always stretch before and after a workout and focus on form and proper execution.  You will be sore initially from lifting, but you should not experience any sharp pain.         Make sure to get a doctor’s clearance before beginning any exercise program and it is recommended to take a class or work with a professional trainer to develop the proper lifting techniques at least initially.

FITT&WELL WEBSITE CONTEST INFO 2020-1 & 2020-2

The PSC FITT&WELL Club will be sponsoring a participation contest for this year’s combined fall and spring club activities.  Every time an official club member attends a weekly TUESDAY@2-TRY SOMETHING NEW meeting/activity or a scheduled FITT&WELL Club service event, he/she will be registered for a drawing at the end of the 2020 spring term.  The prize will be a new Fitbit Activity Tracker, (Approximate value $125.00).  The more times a club member attends a meeting/activity or a service event, the greater the opportunity to win the prize.

Rules:  Participants must be currently enrolled PSC students who are registered FITT&WELL Club members.  NOTE: FITT&WELL Club Officers are not eligible.

Podcasts

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