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					City of Fort Worth-Wellness Program 2008

Better Health For Life
Volume 7 Issue 12 December 2008

Inside this issue:
Healthy Habits Zumba Classes Wellness Lifestyle Class Schedule Holiday Stress Upcoming Events

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Let’s face it, working out can be healthy, rewarding and beneficial.
Working out can be lots of things, but to some it’s never been known to be much fun…UNTIL NOW! The City of Fort Worth Wellness Program has implemented a Healthy Habits Zumba Fitness Cardio Class, with Cyndee Garza as the certified Basic 1 and 2 Zumba Instructor. Zumba fuses hypnotic latin musical rhythms and tantalizing moves to create a dynamic aerobic workout system designed to be FUN and EASY TO DO! The goal is simple. We want our employees, retirees and family members to want to work out, to love working out and realize that working out can be fun. Zumba is a great tool to help get you on the road to fitness. Individuals may achieve long term benefits while experiencing an absolute blast in one hour of caloric burning, heart racing, muscle pumping, body energizing movements meant to engage and captivate for life. The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin and International zest and you’ve got ZUMBA! Participants can burn from 600—800 calories in one hour! Zumba will teach you basic latin rhythm moves while working your whole body. You do not have to be a dancer to enjoy Zumba. Zumba is the best “fitness party” around! For more information about joining upcoming fitness classes, please email Vicki Tieszen at vicki.tieszen@fortworthgov.org.

Important Phone Numbers
Aetna Customer Service
PPO plans 1-888-398-4467

Cigna Dental 1-800-244-6224 Life Insurance 817-392-7743 Retirement AETNA RX
Home Delivery 1-800-227-5720 817-632-8900

Worker’s Comp & Safety 817-392-8524 Wellness Program
817-392-2623

Employee Assistance Program (EAP)
Dr. Deborah Cuffee 817-392-7789

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Wellness Lifestyle Classes — January - June 2009

Think Light!
Da y TH F Dates Jan. 8, 15, 22, 29, & Feb. 5, 12, 19, 26 May 8, 15, 22, 29 & June 5, 12, 19, 26 Time 2:30 — 4:30 pm Location City Hall-Annex, 6th Flr. Trng. Rm. A Health Educator Ellen Pearce Ellen Pearce

10:00 am — Noon City Hall-Lower Level, Dev. Conf. Rm.

Think Light! Lowfat Living System is a comprehensive, weight loss lifestyle program encompassing the behavioral, psychological and social aspects of eating and personal activity. Through Think Light!, you will be introduced to some extraordinary educational tools which help take the guesswork out of eating healthful. You will receive menus, grocery lists, recipes, motivation and guidance CD’s, books and your health educator. Think Light! combines practical tips with thought-provoking exercises to help lead you to a better understanding of yourself and your relationship with food. End your battle with your body, and integrate healthy pleasures and activities into your life. The format consists of eight, two-hour sessions, spaced one week apart. Contact the Wellness staff to register at 817-392-2623. Free for all employees, retirees and spouses.

Leaner Weigh
Day T F T Dates Jan. 27 & Feb. 3, 10, 17, 24 Jan. 30 & Feb. 6, 13, 20, 27 June 2, 9, 16, 23, 30 Time 2:30 — 4:30 pm 10:00 am — Noon 10:00 am — Noon Location City Hall-Lower Level, Dev. Conf. Rm. City Hall-Lower Level, Dev. Conf. Rm. City Hall-Lower Level, Dev. Conf. Rm. Health Educator Ellen Pearce Blair Gowens Blair Gowens

The Leaner Weigh is a comprehensive, healthy eating, lifestyle change, risk-reduction program for anyone who wants to reduce their risk of developing heart disease and certain kinds of cancer — such as colorectal and breast cancer. This program is designed to help participants avoid those foods that the latest research suggests may contribute to an increased cancer risk. At the same time, participants will learn how to enjoy delicious, nutritious foods that may actually decrease their risk of cancer. Trained health educators will teach participants about shopping for and dining on low-fat, high-fiber foods. The nutritious, delicious Leaner Weigh of eating may help participants lose weight and improve their lifestyle as they reduce certain health risks. The format is a series of five, two-hour sessions, spaced one week apart. Contact the Wellness staff to register at 817-392-2623. Free for all employees, retirees and spouses.

Build Your Physical Activity Pyramid
Day T F T Dates Jan. 27 & Feb. 3, 10, 17, 24 May 1, 8, 15, 22, 29 June 2, 9, 16, 23, 30 Time 10:00 am — Noon 2:30 — 4:30 pm 2:30 — 4:30 pm Location City Hall-Lower Level, Dev. Conf. Rm. City Hall-Lower Level, Dev. Conf. Rm. City Hall-Lower Level, Dev. Conf. Rm.

Health Educator
Ellen Pearce Blair Gowens Ellen Pearce

Like “an apple a day,” the advice to exercise regularly has been around for a long time. What’s changing is the definition of what is considered “exercise”. Regardless of your level of physical activity, “Building Your Physical Activity Pyramid” can help you find ways to add activity to your day and life to your years by doing things you enjoy. Participants learn: ♥ How much and what kinds of activities are recommended for health benefits. ♥ The recommended frequency, intensity, duration, and progression of activity. ♥ How to make physical activity a part of your overall lifestyle and to include different types of activity in your lifestyle. Learn how to develop and maintain a healthier you! The format is a series of five, two-hour group sessions, spaced one week apart. Contact the Wellness staff to register at 817-392-2623. Free for all employees, retirees and spouses.

New Classes Starting January 2009

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Wellness Lifestyle Classes — January - June 2009

Personal Stress Management
Day F F T TH Dates Jan. 9,16, 23, 30 Feb. 6, 13, 20, 27 May 5, 12, 19, 26 June 4, 11, 18, 25 Time 2:30 — 4:30 pm 2:30 — 4:30 pm 2:30 — 4:30 pm 10:00 am — Noon Location
City Hall-Lower Level, Dev. Conf. Rm. City Hall-Lower Level, Dev. Conf. Rm. City Hall-Lower Level, Dev. Conf. Rm. City Hall-Annex, 6th Flr. Trng. Rm. A

Health Educator Ellen Pearce Ellen Pearce Blair Gowens
Ellen Pearce

The proven way to a more productive lifestyle. Participants learn how to: ♥ Turn negative reactions into positive responses. ♥ Keep your cool in virtually any situation - at work and at home. ♥ Take specific actions to prevent, minimize, or avoid harmful aspects of stress. ♥ Set goals, defuse conflicts, prevent burnout, raise self-esteem, and improve communications skills. ♥ Use the relaxation response and relax your stress away. ♥ Overcome your personal sleep barriers and get a good night's rest. ♥ Worry productively. ♥ Use visualization techniques for taking a mental mini-vacation. In short, you'll come to understand not only how stress works, but how to make it work for you. The format is a series of four, two-hour group sessions, spaced one week apart. Contact the Wellness staff to register at 817-392-2623. Free for all employees, retirees and spouses.

HOLIDAY STRESS & DEPRESSION
Holiday stress and depression are often the result of three main trigger points– relationships, finances, and physical demands. Understanding these can help you plan ahead on how to accommodate them.

12 TIPS TO PREVENT HOLIDAY STRESS AND DEPRESSION

Acknowledge your feelings- It's OK now and then to take time just to cry or express your feelings. Seek support. Seek out family, and friends. Get involved. Helping others can lift your spirits. Be realistic. As families change and grow, traditions and rituals often change as well. Set differences aside. Try to accept family members and friends as they are. Practice forgiveness. Stick to a budget. Before you go shopping, decide how much money you can afford to spend. Plan ahead. Set aside specific days for shopping, baking, visiting, etc. Plan menus. Expect delays. Learn to say no. Believe it or not, people will understand if you can't do certain projects or activities. Keep healthy habits. Don't let the holidays become a dietary free-for-all. Have a healthy snack before holiday parties. Continue to get plenty of sleep and schedule time for physical activity. Take a breather. Make time for yourself. At least 15 minutes alone, without distractions. Steal away to a quiet place, take a walk, stargaze, listen to soothing music. Find something that reduces stress. Rethink resolutions. Resolutions can set you up for failure if they're unrealistic. Forget about perfection. Holiday TV specials are filled with happy endings. But in real life, people don't usually resolve problems within an hour or two. Accept imperfections in yourself and in others. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for several weeks, talk to your doctor or a mental health professional. You may have depression.

Remember, one key to minimizing holiday stress and depression is knowing that the holidays can trigger stress and depression. Accept that things aren't always going to go as planned. Then take active steps to manage stress and depression during the holidays. You may actually enjoy the holidays this year more than you thought you could.

TAKE BACK CONTROL OF HOLIDAY STRESS AND DEPRESSION

Taken from MayoClinic.com

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CITY OF FORT WORTH TX Healthy Challenge Wellness Program
Vicki Tieszen, M.A., CHPD Wellness Program Manager Phone: 817-392-8556 1000 Throckmorton Fort Worth, TX 76102

Employee Benefits Committee
The Employee Insurance and Benefits Advisory Committee is composed of Active Employees that represent all City of Fort Worth Employees to provide input to City Management in the decision making process regarding Employee benefits. Should you have questions or recommendations for the Committee, please contact your representative listed below.

UPCOMING EVENTS

Employee Relations & Benefits Committee Representatives
June Kelley Don Smoot Carolyn McCray Ora Woods Karen Gilmore Linda Perez Tara Sims Wynona Gulley JoAnn Rowls Brenda Josselet Gracie Hewitt Neaita Wortham Demetrius Warren Sally McCoy Bobbye Carter Joy Whitfield Evelyn Brown Denise Joyner Janice Thompson-Burgess Daphne Polk Elvis Babers Don Westmoreland Pete Martinez Ken Nealy Brandon Hill John Kerr David Camp Jean Coleman Sandra Castillo Harry Lundvall Wanda Valentine Aviation CMO, CSO, Cable, Repro Code Compliance Community Relations,& HR Planning & Development Engineering Environment Mgmt. Equipment Services Finance, Internal Audit Fire Department-Civilian Housing & Economic Development IT Solutions Legal, Municipal Court, Marshal Library, FWLA Parks & Community Services Public Events Public Health Police-Civilian TPW Water ACE FWFA FWHFA AAFRO Black Police Officers Association FWPOA FW Marshal’s Association General Employees Assn. (T/PW) LPOA OPEIU (Water Dept.) Retirement Office 817-871-5409 817-392-6149 817-392-6314 817-392-8887 817-392-8001 817-871-7925 817-392-6102 817-392-5102 817-392-7784 817-392-6805 817-392-7538 817-392-8450 817-392-6688 817-926-0215 817-871-5751 817-392-8160 817-871-7202 817-392-4207 817-392-2104 817-392-8743 817-392-8100 817-929-0584 817-392-6831 817-871-6865 817-871-6500 817-870-2171 817-392-6688 817-871-5748 817-871-6500 817-212-2617 817-632-8900

2009 Wellness Lifestyle Classes
Leaner Weigh Think Light Build Your Physical Activity Pyramid Personal Stress Management

See Class Schedules Inside This Issue!

Health Screening Coming Soon! March-March-March!
City of Fort Worth Benefits and Wellness Program

Cut on the dotted line.

INFORMATION / FEEDBACK FORM

Wellness Advisory Committee
William Armstrong Gina Castillo Sheri Endsley Blair Gowens Tom Hopper 817-392-8414 817-392-2506 817-871-5726 817-392-2571 817-269-0354 817-392-8843 817-392-7753 817-392-8556 817-740-2100 817-871-8305

Is there any information that we may provide you on the Benefits, Insurance or Employee Wellness Program? Do you have thoughts or questions? We would like to hear from you. For your convenience, we have provided this form to complete and return to us.

NAME DEPARTMENT PHONE: WK#

Hm#

Email

Greg Jordan Ellen Pearce Vicki Tieszen Darryl Woody

Thank you for providing your information. We will be in touch soon! Please return to: City of Fort Worth Human Resources Department Wellness Program Manager Fax: 817-392-8080

Valarie Woody

Susan Whittenberger 817-871-6658