WE HAVE A WINNER!!

After 8 weeks, the Grand Champions of the Step Up to Healthy Living Program
Is: WASATCH MEDICAL CLINIC!!!
Congratulations!
The Wasatch Medical Team will enjoy a fabulous rafting trip down the Provo River with High Country Rafting on a day of their choice.

Everyone did a fantastic job, I hope everyone enjoyed the experience and got a little more healthy. I plan to have this program next year also with 2 exceptions:

1. Better Pedometers!
2. Reduce the time to 6 weeks

The final team averages after week 8 were:

Wasatch Medical Clinic 44
Rocky Mountain Care 37
Heber Valley Medical Center 37
Fit Stop Physical Therapy 32
Sante Assisted Living 29
Dr Berg-Taylor-Haderlie 22

Thank you to all the team captains for gathering all of the information each week
Have a great summer!!

WEEK SEVEN

WEEK SEVEN RESULTS May14-20

Wasatch Medical Clinic once again cranked it out! Their average was 55 this week! Fit Stop Physical Therapy gets the reward this week. I see that everyone is really stepping it up!

Here are the team averages for week seven:
Wasatch Medical Clinic 55
Rocky Mountain Care 40
Heber Valley Medical Center 39
Fit Stop Physical Therapy 32

Sante Assisted Living 30.23

Taylor-Haderlie-Berg Offices 24

As soon as I get all of the week 8 totals I will announce the Grand Prize winner!

Week Six Winners

Thank you to Marty Harger at Balance Therapeutic & Wellness Center for her donation of 10 minute chair massages for the winning team!

The results are in for week six May 7-13
Wasatch Medical Clinic really kicked it in this week with an astounding average of 51.5 miles!! Congratulations! The race for the grand prize is extremely close! Time to STEP IT UP!

Here are the team averages for week SIX:
Wasatch Medical Clinic 51.5
Rocky Mountain Care 39.2
Heber Valley Medical Center 37.1
Sante Assisted Living 31.08
The Fit Stop 29
Taylor-Haderlie-Berg Offices 23.66

For those of you who would like to know where you stand after week six:
Wasatch Medical Clinic: 38

Rocky Mountain Care: 36

Heber Valley Med Ctr: 36
Fit Stop: 33

Sante Asstd Living: 28

Berg-Taylor-Haderlie: 22

Week Five

The Team from Drs' Berg, Taylor and Haderlie's offices

Thank you to Jill at The Tiki Lounge who donated smoothies for this week's winners!!

WEEK FIVE
April 30-May 6
I’m back from a week's vacation and trying to catch up so please bear with me!
Wasatch Medical Clinic was tops again this week. Great job! This week I am choosing to go with the underdogs for the prize—Dr Berg, Taylor and Haderlie’s offices!!! Everyone is hanging in there and doing well! There are only a couple of weeks left to get your miles in for the Grand Prize. I will have week 6 results at the beginning of next week. Keep on trucking!

Here are the team averages:

Wasatch Medical Clinic 41.9
Heber Valley Medical Center 40.3
Rocky Mountain Care 33.9
Fit Stop Physical Therapy 29

Sante Assisted Living 27.4
Taylor-Haderlie-Berg Offices 22.6

Half Way Mark!

We are half way there. I wanted to give you the current standings so that you know how hard you have to work to win the Grand Prize! Here are the current averages after 4 weeks:

Rocky Mountain Care 36
Heber Valley Medical Center 34.5
Wasatch Medical Clinic 34
Fit Stop Physical Physical Therapy 34
Sante Assisted Living (Bee Hive) 27.32
Berg-Taylor-Haderlie Office 21

Everyone is doing so well, you should all be proud! There are still 4 weeks left in the competition, and the averages are so close so get out there and STEP UP!

Note: I will be out of town next week, May 7-11. Please continue to get your miles in and I will catch up with you when I get back! P.S. If you need help with anything, you can talk to Donna or Lauri in the office

Week 4 Results

Lois and Peggy from the Sante Assisted Living team

April 22-29
Wasatch Medical Clinic pulled ahead this week- watch out Rocky! Sante Assisted Living (formerly the Bee Hive) gets the reward this week. Everyone is showing great improvement! It looks like the nice weather is getting people out for more exercise.

Here are the team averages:

Wasatch Medical Clinic 39.9
Heber Valley Medical Center 38.4

Bee Hive Home 35.3

Rocky Mountain Care 33

Fit Stop Physical Therapy 30

Taylor-Haderlie-Berg Offices 24.86

WEEK 3 WINNERS

The Wasatch Medical Clinic Team



The results are in for week two April 16-22
Rocky Mountain Care is tops again, and working hard towards winning the big prize!! I am awarding Wasatch Medical Clinic this week to give everyone a chance first. The clinic has shown steady improvement each week- way to go! Since we have 8 weeks and only 6 teams you have a good chance of a weekly prize, and maybe even 2 weekly prizes!

Here are the week 3 team averages:

Rocky Mountain Care 41.17
Heber Valley Medical Center 37.1
Wasatch Medical Clinic 35.6
Bee Hive Home 28.98
Taylor-Haderlie-Berg Offices 21.17
The Fit Stop no data

RECIPE

It is suposed to be a fabulous warm weekend, so I thought I would leave you with a great healthy treat!

This recipe has no fat and is packed with vitamins and antioxidants. A great way to start your day!

Yummy Fruit Smoothie

1 carton nonfat cherry yogurt
1 peeled orange
1 peeled banana
1 cup frozen berries of choice
2 cups ice
Blend in blender until smooth. Serves 2 Each serving provides approximately 160 kcals and no fat. Enjoy!

Week 2 Results

The results are in for week two April 9-15

Congratulations to Heber Valley Medical Center!

Rocky Mountain Care is commended for top score again this week, but in the interest of giving everyone a chance at a weekly prize, I am awarding the second place winners this week.

The scores were extremely close!!

Many individual and team scores went up this week- Keep up the great work and remember the Grand Prize!

Here are the week two team averages:

Rocky Mountain Care 34

Heber Valley Medical Center 33
The Fit Stop PT 32
Wasatch Medical Clinic 32
Bee Hive Home 26

Taylor-Haderlie-Berg Offices 22
The Wentworth no data

Week #1 Winner!

Proud Rocky Mountain Care Staffers!

The results are finally in for week one April 2-9
Congratulations to Rocky Mountain Care! I would also like to congratulate Betty at Heber Valley Medical Center who logged the most individual miles at 79!! Way to go!

Here are the team averages:

Rocky Mountain Care 36
Heber Valley Medical Center 29
Wasatch Medical Clinic 26
Bee Hive Home 19
Taylor-Haderlie-Berg Offices 17
The Wentworth no data
The Fit Stop PT no data

REMINDER
Team scores need to be in to me by each Wednesday. If I do not receive them by Friday, you will not be eligible for the weekly prize. (Get them to me eventually and you will still be in the running for the grand prize!)

Excercise Tip #1

Studies show that it is healthier to be fit and heavy than to be thin and inactive. (The best idea is to be thin and active.) Don't worry about how you look doing it, just get outside and start moving. You may want to start out slow, but try to exercise at least 20 minutes at first. As your body gets accustomed to the activity, you can increase your pace. After you get comfortable with a pace that is right for you, lengthen your workout session. Make each change gradually, allowing time for your body to adjust. Ideally, you should exercise 40-60 minutes 4-6 times per week.

I would like to welcome Dr. Haderlie , Dr Taylor and Dr. Berg's office staff to our competition!
A few of you have inquired about pedometer equivalents. Some of you are swimmers or bikers for instance, and we want you to be able to take credit for that exercise as well. Here are some equivalents for you, just add them to your daily miles.

FYI: 2000 steps = 1 mile

Physical Activity Time spent to Equal to 1 mile walking

Skiing 15 minutes
Skiing (cross country) 10 minutes
Bicycling – leisurely 20 minutes
Bicycling - light, 10-11.9 mph 13 minutes
Bicycling – moderate, 12-13.9 mph 10 minutes
Bicycling – vigorous, 14-15.9 mph 8 minutes
Bicycling – racing, 16-19 mph 6 minutes
Stationary bicycling: light 16 minutes
Stationary Bicycling: moderate 11 minutes
Stationary bicycling: vigorous 8 minutes
Aerobics: low impact 16 minutes
Aerobics: high impact 11 minutes
Water aerobics 20 minutes
Swimming laps: vigorous 8 minutes
Swimming laps: light/moderate 10 minutes
Resistance training (weightlifting) 27 minutes
Skating 20 minutes
Dancing 15 minutes
Soccer 10 minutes
Basketball 20 minutes
Jumping rope 12 minutes
Football 15 minutes
Relay Races 20 minutes
Tennis 10 minutes
Golf (walking) 20 minutes

OK teams, it's time to STEP UP!
Put your pedometers on on Sunday and get walking!
Want to know who you are up against?

Here are the teams:

Wasatch Medical Clinic

Rocky Mountain Care Center

Sante Assisted Living (formerly the BeeHive)

The Fit Stop Physical Therapy

The Wentorth at Summit

Heber Valley Medical Center

Have fun and happy walking!!

FREE advice...who doesn't need that? During the next 8 weeks you will be able to ask our dietitian anything. Chances are that the questions you have, the rest of us have as well.
Ask your questions (for Dr. Michele Carr, our licensed dietitian) on this blog or by emailing at beverly@alpinehomecare.com. We will respond to you as quickly as possible.