1. SOSC Team Wellness

2. What is Team Wellness? History Developed by SO Oregon Partners
Renowned Wellness Experts
Oregon State University

3. What is Team Wellness? Overview 8 Lesson Plans Pre-Course Test
Fitness Component
Healthy Living Component
Pre-Course Test
Identifies Baselines
Post-Course Test
Determines Outcomes

4. What is Team Wellness? Structure Activity-Rich SMART Goal Setting
Incentive Based
Measureable Outcomes

5. What is Team Wellness? Benefits Improved Muscle Strength Weight Loss
Cardiovascular Health
Decreased BMI

6. Impacts of Team Wellness
Aging Athletes
Local Program Development
Municipal Parks & Recreation Departments
Corporate Wellness Programs
Schools
Senior Living

7. Athlete Recognition Program Enhancements Come See Us in Action!
For more information, please contact:
Jeff Van Fossen – Assistant VP, Sports & Programs at
Janet Casillas – Coordinator, Wellness Initiatives at

12. Walk at a gentle pace for the Warm-Up (3-5 minutes)
Pick up the pace for minutes more
While walking, explain the benefits of cardio activity and teach participants how to use the “Talk Test” to determine intensity.

15. Time Length: Hold for 20 seconds Notes on Proper Form:
Stand with back against the wall, feet forward – away from the wall.
Slowly lower down as if in a sitting position.
Lower back should be pushed rmly against the wall during the exercise, and feet
should be even with or in front of knees. (Knees should not be over toes.)

16. Reps: 15 Notes on Proper Form:
With feet hip-distance apart, sit back as if you are going to touch your seat to the chair, or actually touch seat to the edge of the chair, and then return to standing position.
Avoid locking knees when standing back up; keep knees “soft” when standing up.

18. Walk at a gentle pace for the Warm-Up (3-5 minutes)
Pick up the pace for minutes more
While walking, explain the benefits of cardio activity and teach participants how to use the “Talk Test” to determine intensity.

19. Time Length: 30 seconds
Notes on Proper Form: • From a seated position, one leg is outstretched, the other is bent in. • Reach toward the toes of the straight leg. Stretch should come from the hips, not the back. • Hold gently for a count of 30, and switch legs.

20. Time Length: 30 seconds
Notes on Proper Form:
From a seated position, extend both legs forward and reach toward toes. The stretch
should come from the hips and not the lower back.
Hold for a count of 30.

21. HEALTHY EATING Know the Limits – Fats, Sugars, & Salts
What are some examples?
What are some benefits?
What are some healthy choices?
Examples of Fats, Sugars & Salt Foods
• Ask the group to provide examples of Fats, Sugars & Salt. Some examples: • Fats: Butter, Oil • Sugars: Sweet Snacks, Sweet Cereals • Salt: Chips, Pretzels
Bene ts of Fats, Sugars & Salt in Our diet
Oils and fats provide cushion for your body.
Healthy fat in our diet (such as olive oil, almonds and avocados) help fat soluble vitamins
(A, D, E and K) to be absorbed.
Sugar and salt fall into a separate group we’ll call “empty calories”. They provide calories
without nutritional value.
making Healthy Food choices
Show food labels that contain these items such as packaged foods with high amounts of sugar, canned or packaged soups high in sodium.
FAT: • Discuss choosing low fat options. • Limit solid fats like butter, margarine, shortening and lard, as well as foods that
contain these items. • Choose products that are free of trans fats, by making sure there are no
hydrogenated oils on the ingredient list.
SUGAR:
Choose food and beverages low in added sugars.
Discuss some healthy alternative to cookies, cake or ice cream, such as fruit.
Discuss healthy options for beverages. Soda pop has a tremendous amount of
sugar, and replacing it with diet pop is still not a healthy option, due to the chemicals used. Even fruit juice should be consumed in moderation.
Water is the preferred choice.
SALT:• Choose food low in salt, such as unsalted nuts or unsalted popcorn.

22. Wellness Tip of the Week