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LITE (Losing It Together through Empowerment)

Revisit our 15 week webinar series delving into wellness topics ranging from proper athletic shoe selection to fueling for your workday! Each week covers a different topic with an associated action item to complete, healthy recipe, social media engagement opportunity as well as additional tips and resources! This is a self-directed program. Participants may choose some or all of the components as resources to benefit their needs. For questions, please contact us at trilogyfit@trilogyhs.com.

Review and rewatch the webinars in the folders below!

Need additional support on your wellness journey? Check out the tools on the table below.

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Week One- Weight Loss Fundamentals/ Macro-Nutrients

Weight Loss 101: Basics to Begin Webinar Meeting Recording
Weight Loss 101: Basics to Begin Webinar Meeting PowerPoint Presentation
Content

“Let food be thy medicine, and medicine be thy food.” – Hippocrates

Eat 3 for 3- Eat “every 3 hours and include every 3 macro-nutrients”

This means pair a lean protein (the less legs the better) with a healthy carbohydrate (think vegetables and fruits and aim for 6+ servings per day) and healthy fat (think mostly plant based). Take your total recommended calories each day and divide that in to 5-6 small meal/ snacks. Meal prepping can encourage smaller portions which can be consumed throughout the day. These small meals keep the fire of your metabolism burning.

BMR Calculator

The Mathematics of Weight Loss Ted Talk

Action

Get all 3 macro-nutrients in your meals throughout each day this week. Utilize fruits and vegetables as your carbohydrate source and make your meals colorful!

Social Media

Take a picture of your beautiful, macro-nutrient balanced meal and tag us on Twitter and/or Instagram using the hashtags #TrilogyFIT #BalancedEating

Recipe of the Week

Cajun Chicken One Pot

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Week Two- Physical Fitness for Weight Loss

Physical Fitness for Weight Loss Webinar Meeting Recording
Physical Fitness for Weight Loss Webinar Meeting PowerPoint Presentation
Content

There are three components of physical fitness: cardiovascular exercise, strength training and flexibility.  For weight loss, the America College of Sports Medicine recommends 300+ minutes per week.  Start small and work up your time performing cardiovascular training, most days of the week-even 10 minute bouts are beneficial.  Try to work in two days a week of strength training.  It can be as simple as performing squat, planks and push ups!  Flexibility is the most overlooked component of fitness and often is the reason for pain and imbalances in the body.  You can take time to stretch every day!

Action

Complete 150 minutes (or more) of moderate physical activity or 75 minutes of vigorous activity this week.

Social Media

Tweet @Trilogy_FIT what your favorite workouts are! Use the hashtag #TrilogyFITSweats

Recipe of the Week

Tex-Mex Black Bean and Chicken Wrap

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Week Three- Journaling for Self-Improvement

Journaling for Self-Improvement Webinar Meeting Recording
Journaling for Self-Improvement Webinar Meeting PowerPoint Presentation
Content

Wellness encompasses more than physicality. Wellness and well-being includes mental, emotional, financial, occupational, social, spiritual, intellectual, and environmental components. Journaling is a type of self-monitoring tool to record experiences, feelings, and data that affect these components of wellness. This record can help identify areas for growth and also areas of strength!

Check out this article about a woman’s wellness journey through journaling. Make note of all the changes she experienced not just the physical component of losing half her body weight!

Action

Journal 3 out of 7 days this week! Remember, journaling does not have to be time intensive! It can be notes jotted throughout the day in your phone, on paper, in an app. Find what works for you and watch the change happen.

Social Media

Share your campus Wear Red Day event(s) and/ or personal heart stories with us on Twitter and/or Instagram and use the hashtags #WearRedandGive #TrilogyGoesRed

*Social Media Bonus: Share what works best for you when it comes to journaling. Do you use an app, a special notebook, or something different? Tag us on Twitter and/or Instagram and use the hashtags #JournalingtoSuccess #TrilogyFIT

Recipe of the Week

5 Ingredient Sweet Potato Black Bean Chili

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Week Four- Proper Athletic Shoe Selection

Proper Athletic Shoe Selection Webinar Meeting Recording
Proper Athletic Shoe Selection Webinar Meeting PowerPoint Presentation
Content

With thousands of shoes out on the market, which is the best type of shoe for you? This LITE will have a special guest from Swags Sports Shoes of Louisville, JC Breslin who is a wealth of knowledge of proper shoe fitting. He has worked with elite athletes and walking clubs over the last 10 years and will touch on proper shoe fit, to selecting the right shoe, common shoe selection mistakes, and answer any questions you might have.

Action

Show yourself some love this Valentine’s day (and the other 364 days)! Treat yourself to a new pair of athletic shoes with your Virgin Pulse Cash! Pull out your athletic shoes and check the wear pattern on the bottom. What type of runner/ walker are you? Visit a local running shop to get evaluated and fitted for a shoe that will support you and your activity routine.

Social Media

Share your shoe picture and why you love them with us on Twitter and/or Instagram and use the hashtags #ShoesofTrilogyFIT #TrilogyGetsActive

Recipe of the Week

Wake-up Smoothie

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Week Five- How to Start Running

 How to Start Running Webinar Meeting Recording
 How to Start Running Webinar Meeting PowerPoint Presentation
Content

Whether you are an avid walker or a seasoned runner this week’s LITE is for you. We will be going over the ABC’s of how to start running and how to keep running successfully. We will talk about goal setting, injuries, finding the best plan that can work for you. Plans can be smaller goals to bigger goals and how to get there over a few weeks, months, or even year(s)! Couch to 5K or walk/ run plans are a great way to start your journey. We are all on our own and distinctly different journey for different reasons! Let’s do it!

Action

Create a movement plan. This can be for the next few weeks, months, or year(s)! This plan does not have to be run a marathon or complete an IronMan this can be working to a brisk walk or simply starting to walk. Utilize the SMART goal method when creating this plan to be sure these goals are realistic and achievable for you. We are all on a different journey for different reasons!

Social Media

Share your running goals for 2020 on Twitter or Instagram. Whether this is completing a 5k, marathon, or working up the stamina to brisk walk! We want to be a part of your movement journey. Use the hashtags #ItsAJourney #SlowAndSteadyWins #TrilogyFIT

Recipe of the Week

Vegetable Turkey Soup

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Week Six- Navigating Your Biometric Screening Results

Navigating Your Biometric Screening Results Webinar Meeting Recording
Navigating Your Biometric Screening Results Webinar Meeting PowerPoint Presentation
Content

Consider your biometric values like a crystal ball.  Knowing your numbers is simple way to monitor your general health.  For example, start with your height and weight.  Though BMI is a frustrating number to see, and can be affected by larger bone or muscle mass, it has been the gold standard for accessing body composition for decades.  A precise body fat measurement is the best way to determine body fat.  This can be done through a DEXA scan, Bodpod, Hydrostatic weighing or ankle bioelectrical impedance.

Blood pressure should be monitored and given a high priority in your healthcare.  Most people pay little attention to blood pressure because it is often not “felt.” However, blood pressure is early heart disease and should be treated as such.  Hypertension is Trilogy’s #1 disease state.

Pay attention to your blood panel.  Most people have low High-density lipoproteins (HDL’s) which is the good cholesterol in our bodies that help clean out the bad cholesterol.  Monitoring blood glucose that is in a range of 100-125 is important in diabetes prevention.  This pre-diabetic range can be reversed before diabetes develops…which cannot be reversed.  However, only a health professional can diagnose diabetes through a Hemoglobin A1c test.

Action

Choose one biometric measurement you want to change and create a SMART goal(s) around that measurement! (ex. Reduce total cholesterol level. I will reduce my total cholesterol by adding 30 minutes of moderate activity to my day. I will start by adding this activity 4 out of 7 days this week.)

Social Media

What is your reason? Tag us on Twitter and/or Instagram with your reason for improving your health! Use the hashtags #IChangeFor #TrilogyFIT

Recipe of the Week

Chicken “Zoodle” Lo Mein

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Week Seven- Women on Weights

Women on Weights Webinar Meeting Recording
Women on Weights Webinar Meeting PowerPoint Presentation
Content

Weight training should be considered a staple in women’s fitness regimens – particularly when you look at the anti-aging properties of strength training.  Women should generally train the same as men when it comes to weight.

  • Use the repetition continuum of 12-20 reps for hypertrophy and endurance.
  • Start with large muscle groups performing multi-joint exercises.
  • In a nutshell that means skip the bicep curls and incorporate pull-ups to get the most from your workouts.

exrx.net is a phenomenal resource for additional exercise resources!

Action

Incorporate strength training exercises in 2 or more of your workouts this week.

Social Media

Tweet us your favorite inspirational quote @Trilogy_FIT. Weight management journeys are hard but with inspiration and support from one another we can do it! Use the hashtags #Motivation #KeepMoving #TrilogyFIT

Recipe of the Week

Pork Chops with Balsamic-Peach Glaze, Roasted Sweet Potatoes and Broccoli

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Week Eight- Fueling for Your Day

Fueling for Your Day Webinar Meeting Recording
Fueling for Your Day Webinar Meeting PowerPoint Presentation
Content

Making your way through an entire week of work, let alone a single day, can be quite the task!  Good news—when you provide your body a healthy, balanced diet you will be more than ready to take on the day.  Fueling for your workday begins with a healthy breakfast comprised of a complex carbohydrate, a lean protein, and a healthy fat.   A bowl of oatmeal sprinkled with cinnamon and topped with blueberries and a handful of walnuts is an example of a breakfast for starting your day off right.  Again, at lunch, be sure you include all 3 macronutrients in your meal (carbohydrate, protein, fat) and aim to fill your lunch with at least half fruits and/or veggies.  When your tummy starts to talk between meals you will be very glad you packed along a healthy snack such as an apple and almonds or a string cheese and carrots sticks.  These are much healthier options than a candy bar or bag of chips you would find at the vending machine.  Including two food groups in a snack can make it much more satisfying and nourishing.  Food prep can be a very helpful tool to ensure you are eating healthy all week long.  Try to carve out 2 hours each week to plan meals and food prep so during a busy week you have quick, healthy, go-to options.

Action

Consume a healthy, balanced, nutrient dense breakfast 4 out of 7 days this week. Make note of how this makes you feel and how it changes your performance at work.

Social Media

Take a picture of your healthy, nutrient dense breakfast and tag us on Twitter and/or Instagram. Use the hashtags #TrilogyFITAthletes #FuelingRight

Recipe of the Week

Five-Ingredient Go-to Green Smoothie

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Week Nine- Fueling for your Workout

Fueling for Your Workout Webinar Meeting Recording
Fueling for Your Workout Webinar Meeting PowerPoint Presentation
Content

For the casual exerciser, a balanced diet full of nutritious foods should be the goal.  To effectively fuel workouts eating wholesome foods from all the food groups is just what is needed—no special powders, gels, or drinks necessary.  For an individual participating in more strenuous training, a well-rounded, nutritious diet is important as well.  To maintain high performance, an athlete will need to adjust their diet to provide more calories, making a point to include more calories from healthy carbohydrates and proteins.  Hydration plays a crucial role in activity.  Water should be the main go-to beverage.  Sports drinks can be utilized, but only in more intense activities lasting over an hour.

Action

Complete 300 minutes (or more) of moderate physical activity this week. Remember, week two you completed 300 minutes (or more)! You can do this!

Social Media

Tweet @Trilogy_FIT what your favorite workouts are! Use the hashtag #TrilogyFITSweats (This is a good time to reflect on your response from week two. Have your favorites changed?)

Recipe of the Week

Fuel up before your workout! If you only have 5-10 minutes before you exercise, eat a piece of fruit such as an apple or banana! “The key is to consume easily digested carbohydrates, so you don’t feel sluggish.” Riska Platt, MS, RD.

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-before-during-and-after-workouts

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Week Ten- Recovery & Regeneration for Pain Management

Recovery & Regeneration for Pain Management Webinar Meeting Recording
Recovery & Regeneration for Pain Management Meeting PowerPoint Presentation
Content

Learn how to help manage pain and improve mobility in our LITE Week 10 presentation by Susanne Koch, Trilogy Health & Wellness Program Manager.

 Did you know that quite a bit of musculoskeletal pain can be prevented and treated through stretching and massage techniques?  Consider two common issues:

  • Plantar fasciitis: Inflammation of the fascia surrounding muscles is common in the body. One of the areas that is often felt is in the foot.  Because using our feet is our form of mobility, plantar fasciitis is painfully and limits the ability to move pain-free.  Simply put, the fascia (think of this as the thin, white sheath surrounding a chicken breast; fascia bundles muscles and organs and allows for them to glide freely across each other) around the muscles of the foot gets inflamed. This can be due to non-supportive shoes, excess weight and limited support of the arch, age, occupation and being on your feet more often, dysfunctional movement patterns or injury.  Ensuring you have proper support of the foot, dorsiflexing the foot (stretching the foot up and back towards you) and using massage techniques can help improve plantar fasciitis.

Sciatic nerve pain: impingement of the sciatic nerve can cause pain and discomfort down the leg. This pain can be caused by chronic sitting and even pregnancy. The performis muscle can impinge the sciatic nerve and apply pressure to this nerve, thus causing pain. Stretches such as the pigeon stretch and supine thread the needle stretch can help release pressure on the sciatic nerve.

Action

Utilize your journaling techniques established in week three and make note of different pains you experience. Making note of frequency, when you experience the pain, and types of pain experienced (dull, sharp, throbbing, etc) can help determine what needs to be addressed by a doctor and provide the doctor with more detailed information.

Social Media

Share some of your recovery methods whether it is mental, physical or emotional. Tag us on Twitter and/or Instagram and use the hashtags #Healing #Recovery #TrilogyFIT

Recipe of the Week

Lemon-Garlic Green Beans

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Week Eleven- Understanding the Importance of Sleep

Understanding the Importance of Sleep Webinar Meeting Recording
Content

We spend about 1/3 of our lives sleeping, which just goes to show how important it really is for our overall health. In this weeks Webinar we discuss the importance of getting a good healthy nights sleep. The following topics are covered:

  • Facts and myths about sleep
  • Physical and mental benefits of good sleep
  • Establishing habits that promote sleep
  • Improving sleep environment
  • Relaxation techniques
  • VirginPulse resources for sleep
Action

Incorporate a new sleep habit into your routine!

Social Media

Tweet at us what sleep habits you are giving a try @Trilogy_FIT. Trying new things can be hard but with inspiration and support from one another we can do it! Use the hashtags #Motivation #SleepRoutine #TrilogyFIT

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Week Twelve- Mental Toughness

Mental Toughness Webinar Meeting Recording
Mental Toughness Powerpoint Presentation
Content

“You’re better than you think you are. You can do more than you think you can.” – Ken Chlouber

In this webinar we discuss the importance of being mentally tough, and how to gain that toughness. This discussion goes over the four C’s of mental toughness:

  • Control
  • Commitment
  • Challenge
  • Confidence
Action

Effective leaders have this trait of mental toughness, however leaders are not born with it. This is a trait that needs to be worked on and developed. This week action is to keep moving forward and work on the four C’s

 

 

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Week Thirteen- Fad Diets: How to Sustain Weight Loss

Week Thirteen- Fad Diets: How to Sustain Weight Loss

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Week Fourteen- Managing Stress to Aid in Weight Loss

Week Fourteen- Managing Stress to Aid in Weight Loss

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Week Fifteen- 6 Pillars of Physical Wellbeing

6 Pillars of Physical Well-being Webinar Meeting Recording
Content

The top 5 aspects of well-being that are focused on in this week are:

  • Physcial
  • Career
  • Social/Emotional
  • Community
  • Financial

Physical well-being is then also broken up into 6 categories:

  • Sleep
  • Meditation & Stress Management
  • Movement/Yoga/Pranayama
  • Emotions
  • Nutrition/Nourishment
  • Biological Rhythms/Grounding

The culminating message of this weeks webinar is the importance of living a healthy life. Making physical wellness a priority in our lives, will lead us to happier and more productive lives.

Action

Choose one of Deepak Chopra’s 6 pillars of well-being and focus on it this week. Incorporate this pillar into your everyday routine and make note of how this changes your productivity, outlook, etc.