janet nikolovski, ph.d., : strategic microbursts: maximizing energy throughout the day

8/12/2019 Janet Nikolovski, Ph.D., : Strategic Microbursts: Maximizing Energy Throughout the Day

1/65

Janet Nikolovski, PhD

Associate Director, Science & Innovation

Wellness & Prevention Inc., a Johnson & Johnson company

Strategic Microbursts:Maximizing Energy

Throughout the Day


2/65

What fuels people to

make and sustain

change?


3/65


4/65

Motivation

Whydoes ______ matter to you?

Energy


5/65

The concepts of energy

and strategic recovery


6/65


7/65

93% of employeesinterested in increasing

their energy levels

throughout the day

58% are extremely

interested

Source: Wellness & Prevention research, N=3,047


8/65

Energy food and beverage products

constitute a $24 billion industry,growing by >15%/yr in US alone,

projected to grow 20% over next 5yrs in

North America

Soucre: Euromonitor International 02 Dec 2011. Prime Positioning Focus: Energy Boosting.


9/65

TIME

vs.

ENERGY

I donthave time


10/65

Total Company 1 (New Balance) Respondents: N=344

Total Company 2 (Lake Nona) Respondents: N=33

Total Company 3 (W&P) Respondents: N=100

EMA: N=20, internal study

Average Energy Levels throughout the Work Day

Q. How would you rate the level of energy you typically experience in each of the different situations listed below?

Percentage of participants who reported who reported high energy level (8 -10 out of 10)


11/65

Typical Daily Energy Rhythm

*Simulated Data


12/65


13/65

Energy:

The capacity to do work.

The feeling of vitality, vigor, or zest, alongwith a perceived capacity to initiate and

sustain activity (physical or mental).


14/65

Spiritual

Mental

Emotional

Physical

Force

Focus

Quality

Quantity

Human Energy


15/65

Strategic Recovery (in all dimensions)

Energy expenditure must be balanced with energy recovery.


16/65

b f h f


17/65

Sport as a Living Laboratory of High Performance


18/65

If recovery could happen through

small bits of rest (or disengagement),could there be equal gain through

intentional activities (intentional

investing of energy), such as smallbits of motion?

(or along any of the other dimensions)


19/65

The power of an energy

microburst


20/65


21/65


22/65


23/65


24/65

Impact of a Microburst


25/65



26/65



27/65



28/65

Brain after sitting quietly Brain after 20 minute walk

Research/scan compliments of

Dr. Chuck Hillman, University of Illinois

AVERAGE COMPOSITE OF 20

STUDENT BRAINS TAKING THE

SAME TEST

I t f Si l Mi b t


29/65

Impact of a Single Microburst

Microburst of physical activity (10 min)

Improved vigor, fatigue, total mood1

Boost self control2

Improved cognition, creativity, problemsolving3

Engaging in short bouts does haveadditive effect

Aerobic fitness4, weight loss5

1. Hansen C et al. (2001). Exercise Duration and Mood State: How Much is Enough to Feel Better? Health Psychology; 20(4): 267-275.

2. Verburgh L et al. (2013). Physical Exercise and Executive Functions in Preadolescent Children, Adolescents and Young Adults: A Meta-Analysis. British Journal of Sports Medicine, epub March

2013.

3. Ratey J & Loehr J (2011). The Positive Impact of Physical Activity on Cognition During Adulthood: A Review of Underlying Mechanisms, Evidence and Recommendations. Reviews in the

Neurosciences; 22(2): 171-185.

4. Schmidt W et al. (2001). Effects of Long Versus Short Bout Exercise on Fitness and Weight Loss in Overweight Females.Journal of the American College of Nutrition; 20(5): 494-501. and

Woolf-May K et al. (1999). The Efficacy of Accumulated Short Bouts Versus Single Daily Bouts of Brisk Walking in Improving Aerobic Fitness and Blood Lipid Profiles. Health Education Research;

14(6): 803-815. andDeBusk R et al. (1990). Training Effects of Long Versus Short Bouts of Exercise in Healthy Subjects. The American Journal of Cardiology; 15(65): 1010-1013. andLoprinzi P &

Cardinal B (2013). Association Between Biologic Outcomes and Objectively Measured Physical Activity Accumulated in 10-Minute Bouts and


30/65

All cause mortality rates of those who spend 6 hrs/day sitting (vs. 3 or

fewer) were

34% higher for women

17% higher for men

Even if they worked out

Over 14 years and 123,000 people - American Cancer Society Study (Patel)


31/65


32/65

Case Study:

New Balance,

an Organization in MOTIONTM


33/65

Typical daily energy rhythm


34/65

Typical daily energy rhythm

Energy Level Throughout The Day


35/65

35%

46%

26%

21%23%

61%

10%

20%

30%

40%

50%

60%

70%

80%

At home before

workday begins

At beginning of

typical workday

Middle of

typical workday

Towards end of

typical workday

At home after

workday is over

On days off/

weekends

&R

eportingHi

ghEnergy(8-10)

Pre-wave

Base - Total New Balance Respondents: Pre Wave (344), Post Wave (239)Q4. How would you rate the level of energy you typically experience in each of the different situations listed below?Percentage of participants who reported who reported high energy level (8 -10 out of 10)

Energy Level Throughout The Day

More people report higher energy levels especially


36/65

Base - Total New Balance Respondents: Pre Wave (344), Post Wave (239)Q4. How would you rate the level of energy you typically experience in each of the different situations listed below?Percentage of participants pre-wave and post-wave who reported high energy level (8-10 out of 10)

More people report higher energy levelsespecially

in the middle of the workday

The Effects on Motivation


37/65

15.2

15.9

15.2

14

14.5

15

15.5

16

16.5

New Balance New Balance

Pre Post

Extrinsic Intrinsic

Scores represent sum of means for three questions for extrinsic and three questions for intrinsic. For intrinsic 1) Satisfaction from taking on interesting challenges 2) satisfaction experience whensuccessful at difficult tasks and 3) pleasure from learning new things For extrinsic 1) allows me to earn money 2) income it provides and 3) provides security

Base - Total New Balance Respondents: Pre Wave (342), Post Wave (237)

Q2. Please indicate to what extent each of the following items corresponds to reasons you are presently involved in your work. 1 = does not correspond at all . . . 7 = corresponds exactly

Sum ofMeans

The Effects on Motivation


38/65


39/65

Which activities boost energy? Which drain?


40/65



41/65



42/65


Myth: health is all-or-nothing.


43/65

Myth: health is all or nothing.What stories do we tell ourselves?

I dont

have time

no time to

spend hoursat

the gym eachweek

I broke my diet,

might as well eat thewhole plate

Too many things to do

Other things aremore important and

come first

Ill start tomorrow


44/65

What if we changed the conversation?

HEALTH ENERGY

ACTION

MOTIVATIONENERGY

MOTIVATION

Building a self perpetuating cycle


45/65

Building a self-perpetuating cycle

Energy

Action

Action

Microburst


46/65

Case Study:

energizing moms


47/65

Could we bring the Energy For Performance

experience into peoples homes and to their

families, using a self directed format with

mom/women serving as the conduits?

Partner: Moms In Motion


48/65

Partner: Moms In Motion

4

8

Moms In Motion is a nation-wide fitness, social and philanthropic community that believes fitness is one of

the most powerful ways to change lives. When mom takes care of herself first, she is at her best in all her

roles.

MIM provides the resources, educational tools, products and services to moms combining the virtual,

technological world with the physical world, through on-the-ground fitness groups in communities around the

globe.

Our brand understands that moms are

the leaders of the household and

forever changes the lives of familiesand communities with tremendous

stickiness and customer loyalty

because of the camaraderie,friendships and understanding thatmoms appreciate and value.

Our Moms in Training


49/65

Our Moms in Training5 Teams, 124 women

various fitness levels (beginner to experienced)

Pittsford, NYCanandaigua, NY

Elk Grove, CA

Westlake Village, CA

Rockland, NY

Average weight = 149.7 lbs.

Average BMI = 25.1(25 to 29.99 is Overweight)

0

10

20

30

40

50

1 2 3 4 5 6 7 8 9 10

#mem

bers

Self reported fitness level

18-34

35-49

50 and

over

Household members

Working situationAge


50/65

MIM Pilot Structure

Training begins: 10 week curriculum

Weekly team meetings Facilitated by Team Lead

Online, self directed eCourse Modules discussed each week

Support Kits/Products

Modules complemented by products that help support and put intopractice topic areas

Mobile App and Energy Tracker App facilitated self-directed fitness training and ritual building

Tracker surveyed energy levels throughout the day

My Ultimate Mission Statement


51/65

be the best me I can be

be a positive role model

be happy; be healthy

be more presentfor my family, friends, myself

0

10

20

30

40

50

60

%R

espondants

family

set example, inspire

me

kids

friends

fitness, health

happy

fullfilled, present

work

Wide Range of Benefits Observed


52/65

Benefits Scorecard MID (5-6 weeks) END (10 weeks)

FITNESS

Time to run mile Directional decrease Decrease

Weight Decrease Decrease (50% participants lost weight)

Perception of fitness n/a Increase (was high at start)

ENERGY

Across typical day Increase (22% in evenings) Increase (max up by 34% in evenings)

Across day (EMA) Increase (18% in evenings) Increase (max 25% in evenings)

Perceived change n/a Increase (75% reporting higher)

Vitality (SF36) Increase (by 8.8pts) Increase (by 12pts)

Vigor-Activity (POMS) n/a Increase

QUALITY OF LIFE/HEALTH

Quality of Life n/a Increase

Quality of Health n/a Increase

PURPOSE

Investing energy into what matters n/a Increase

Have clear feeling of purpose/

more closely connected

n/aIncrease

Statistically significant change (p0.05) n/a not tested

Wide Range of Benefits Observed

Source: Wellness & Prevention proprietary research, n=124. Data self-reported.

Note questionnaires

Benefits Scorecard(continued)

MID (5-6 weeks) END (10 weeks)


53/65

(continued)

STRESS & MOOD

Stress (PSS) n/a Decrease

Mood (POMS) Depression-Dejection n/a Decrease

Mood (POMS) Tension-Anxiety n/a Decrease

Mood (POMS) Vigor-Activity n/a Increase

Mood (POMS) Confusion-Bewilderment n/a Decrease

Mood (POMS) Fatigue-Inertia n/a Decrease

SLEEP

Quality, Feel Rested n/a Increase

hours n/a Increase (18minavg; 1 hr for those whose sleep improved)

BEHAVIORS

Physical activity n/a No change

Diet n/a No change

Frequency eating/snacking n/a Time decreased (more snacking)

Frequency sitting n/a Time decreased (less sitting)

Frequency (multitasking) n/a Decrease

Frequency (time to be grateful) n/a Increase

Frequency (7-9hrs quality sleep) n/a Increase

Frequency (eat smaller portion sizes) n/a Increase

Set aside time for me n/a Increase

Statistically significant change (p0.05) n/a not testedSource: Wellness & Prevention proprietary research, n=124.Source: Wellness & Prevention proprietary research, n=124. Data self-reported.

Benefits Scorecard(continued)

MID (5-6 weeks) END (10 weeks)


54/65

(continued)

MOTIVATION to

Manage my energy n/a Increase

Manage my stress n/a Increase

Take care of myself n/a Increase

Be physically active n/a Increase

Eat healthy n/a Increase

Take care of my family n/a No change (high at start)

Satisfaction with

Ability to focus and concentrate n/a Increase

Self confidence n/a Increase

Living a fulfilling life n/a Increase

Feeling happy n/a Increase

Being engaged with family n/a Increase

Statistically significant change (p0.05) n/a not tested

After they finished the program

88% of MIM pilot members

reported they will continue to work on their

energy management.Source: Wellness & Prevention proprietary research, n=124.Source: Wellness & Prevention proprietary research, n=124. Data self-reported.

Stories from our moms


55/65

I think this (energy pilot) has connected members more, gave them more to talk about, added additionalvalue.

[This energy program] has strengthened our bond. Opened the door to be honest and open with each

other. They understand the greater purpose of why we come together beyond just training for a fitness

event e.g. being a role model to our children.

We have all enjoyed the personal journeys we've gone through as part of the pilot program. We have

decided to continue meeting for the next three months.

This morning one of the moms said her daughter (3yrs old) made her own pink bracket and said she's a

MIM. She said she wants to go running.

Stories from our moms

MIM has changed her life and her family.

So yesterday I went to the meeting about the Johnson & Johnson energy program I wanted to tell you

what an unbelievable program MIM is and I am so grateful that you started this for moms.

My 5th grader ran with me this week for a mile and is ready to go again! Her teacher even called to tell me

she wrote an assignment in school about how I inspire her to run and workout!!

Really positive feedback from husbands; loved the camaraderie.

At the risk of sounding cheesy, I can honestly say that todays MIMs activities were among the most

enjoyable, life-affirming times Ive had in my life. Thank you, my True, Dear Friends!!!

Summary


56/65

The science of energy management

y

Summary


57/65

Summary

Some key drivers of change

being mission-driven

having a target goal

social support

energy focus

Recovery and the Microburst:

small intentional activities, across the different

dimensions, to regain energy

Make Health and Wellness More Achievable


58/65

Make Health and Wellness More Achievable


59/65


60/65

extra

Energy Tracker


61/65

gyCustom built tool to monitor energy levels throughout the day

90% of participants in ourpilot used the tracker

78% used it for more than

the required 2 days

Users report simply being

more aware of their energy

has made a difference in

their behaviors

7

One a scale from 0 to 10, what is your energy

level RIGHT NOW? (0=lowest energy;

10=highest energy] Text HELP for help.

Consumer Energy Ethnography


62/65

gy g p yUnderstand how consumers define energy and what they doto enhance their energy throughout the day

6 segments of consumers studied:

moms w/< 6mos babies (goodsleepers; bad sleepers)

diabetics (Prediabetes; Type 2 - recentlyput on insulin; Type 2 - in control; Type 2 - notin control)

allergy sufferers with sinus/nasal

congestion as a stated symptom

Gen Yers

Retirees

Shift workers


63/65

Workbook

Nutrition

Products

Sensory Products

and rituals

Behavioral/ritualsupport tools

Diagnostic/Feedback

Obesity Issues 2014


64/65

yMonday, June 9

Why are We Fat?

John Peters, Ph.D., Associate Professor and Chief Strategy Officer,

Anschutz Health and Wellness Center

University of Colorado DenverThe Biology of ObesityDr. Daniel H. Bessesen, Professor of Medicine, Division of Endocrinology,

Metabolism and Diabetes, School of Medicine;

Associate Director, Anschutz Health and Wellness Center

University of Colorado DenverTransformative Weight Loss: Mindset and Purpose

Dr. Holly Wyatt, Associate Professor in the Department of Medicine,

Division of Endocrinology, Metabolism and Diabetes

University of Colorado Denver

Weight loss program participant TBDThe Big Debate: Food or Physical Activity?

James O. Hill, Ph.D

John Peters, Ph.DMetabolic Flexibility and Obesity

Bret Goodpaster, Ph.D. Professor, Metabolic Disease

Program, Sanford/Burnham Medical Research Institute and

Associate Professor of Medicine, Division of Endocrinology and

MetabolismUniversity of PittsburghFood for Thought on Evaluating Research

The Importance of Critical Thinking

Trevor Butterworth, Editor-at-Large, STATS.org

George Mason University

Keeping Track of Fake Science

Jeffrey Beall,Associate Professor, Scholarly Initiatives Librarian,

Auraria LibraryUniversity of Colorado

Tuesday, June 10Physical Activity and Brain Function

Marc Cornier, M.D., Associate Professor of Medicine,


University of ColoradoStrategic Microbursts: Maximizing Energy Through the Day

Janet Nikolovski, Ph.D., Associate Director, Science &

Innovation, Wellness & Prevention, Inc.

Johnson & JohnsonThe New Science of Sedentariness

James Levine, M.D., Ph.D., Department of Endocrinology

Mayo ClinicSmall Steps and Nudges

Brian Wansink, Ph.D., Author and Director, Food & Brand LabCornell UniversityJournalism Practice: Brainstorming Ideas

Linda Streitfeld, Director of Programs

National Press FoundationWednesday, June 11

Impact of Sugar Taxes

Christopher Snowdon, Director of Lifestyle EconomicsInstitute of Economic Affairs

Industry Initiative and Opportunity

Steve Hilton, Vice President, Government Relations

McDonalds Corporation

Rhona Applebaum, Vice President, Chief Science &

Health Officer

The Coca Cola CompanyLunch and Journalism Practice Discussion:

Tuesdays agenda timing


65/65

Tuesday s agenda timing

9:15 - 10:30 amStrategic Movement Throughout the Workday

Janet Nikolovski, Ph.D., Associate Director, Science & Innovation, Wellness &

Prevention, Inc. Johnson & Johnson10:15 - 10:30 am Break

10:30 - 11:45 amPhysical Activity and Brain Function

Marc Cornier, M.D., Associate Professor of Medicine,


University of Colorado11:45 am1:00 pm

Lunch

1:002:15 pmThe New Science of Sedentariness

James Levine, M.D., Ph.D., Department of Endocrinology

Mayo Clinic2:152:30 pm Break2:303:45 pm

Small Steps and Nudges

Brian Wansink, Ph.D., Author and Director, Food & Brand Lab

Cornell University3:454:00 pm Stretch Break

Journalism Practice: Brainstorming Ideas

janet nikolovski, ph.d., : strategic microbursts: maximizing energy throughout the day

Documents