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July 26, 2012 • Volume 1 • Issue 4

Congratulations Alameda County ACTIVE FOR LIFERS! You made it to Week 10!As of Sunday, July 29th, you will have officially completed the 2012 Active for Life @ AC Gov! Fitness and Nutrition Challenge! We hope you achieved your goals, had fun interacting with your fellow team members, and were motivated to Get Fit, Eat Better, and Feel Great!

See the Team Standings Chart on page 3 to see where your team ranks as of July 22nd. Remember, the team standings can and will change as you complete the process of entering your points earned through Sunday, July 29th. So, get out there this weekend and earn those physical activity and bonus points. Then enter them into your dashboard no later than Wednesday, August 1st.

WHAT’S NEXT?

1. Don’t Stop. Stay active and keep up the momentum.

2. Record your final points. The deadline for earning points is Sunday, July 29th. The deadline for recording points is Wednesday, August 1st. This is a crucial step because your points will determine your Team’s status and are the basis for awarding both Team and individual prizes.

3. Complete the final survey. Click on the link in your dashboard activity tracker.

IMPORTANT: In order to win the team prizes, 75% or more of your team must complete the final survey. Spread the word!

4. Register for the Finale. Join us as we announce the winners and celebrate our accomplishments with food, fun, prizes and motivation. Lunch will be provided.

LookInside:

2 Active for Life Team Photo Contest 3 Current Team Standings 4 Office Exercises-of-the-Week

R E M E M B E R :Deadline for earning points is Sunday, July 29th.

Deadline for recording points is Wednesday, August 1st. Your team is counting on you!

To Register: • Copy and paste or type the

following URL into your browser: http://alcoweb.acgov.org/rmu/wellness/index.htm

• Then click on Event Registration

Active for Life @ AC Gov 2012 Grand FinalesWednesday, August 15th

Alameda County Conference Center125-12th Street, 4th Floor

Oakland12 Noon – 1 pm

Tuesday, August 21stEden Area Multi-Service Center24100 Amador Street, 2nd Floor

Hayward12 Noon – 1 pm

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Team Pumped with Activities (Public Works Agency)

Don’t mess with this team – they are seriously “Active for Life”

Congratulations to All the Teams Who Entered the Active for Life Team Photo Contest!The following team members submitted these inspiring photos of themselves sporting their T-shirts and being Active for Life. They will each receive an Active for Life wristband and be entered into the competition for Best Team Spirit. Many thanks to all!

Team HRS On The Move (Human Resource Services)

First team to submit their photo – good job!

Team Calorie Counters (Auditor’s Office)

That’s right, ladies – represent!

Team Fit Zone 2012 (Zone 7)

Taken at a Nutrition & Cooking Demo. Hey – where’d you get those shirts?

Team SWAG-Strong Workouts, Active Goals (SSA-Hayward)

Thumbs up to you, too!

Team Cardio Collectors (Treasurer/ Tax-Collector)

It’s their first Healthy Potluck. Yummmm!

Team Greatness Starts with Action (General Services Agency)

Are these “professional models” enjoying Bootcamp?

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Active for Life at AC Gov

TEAM STANDINGS as of July 22, 2012

SMALL TEAMS 1 Pumped With Activities 2012 (Public Works) 5 2 Risky Business (Risk Management) 2 3 The Defense Never Rests (Public Defender) 4 4 TCB Taking Care of our Bodies (Law Library) 17 5 Team Carson (BOS) 6 6 Vote For Life 2012 (ROV) 14 7 Team County Counsel (County Counsel) 16

MEDIUM TEAMS 1 Assessing Fitness 2012 (Assessor) 10 2 Cardio Collectors 2012 (Treasurer) 3 3 Greatness Starts with Action (GSA) 13 4 Booked for Life 2012 (AC Library) 20 5 E Team (ITD) 19 6 Calorie Deprived Achievers 2012 (CDA) 7 7 DA’s Get Fit Club 2012 (District Attorney) 18 8 CAO Executive Sweats (CAO) 24

LARGE TEAMS 1 Team DCSS 1 (DCSS) 12 2 HRS On the Move (HRS) 1 3 Team Calorie Counters 2012 (Auditor) 8 4 Health Is Wealth (ACERA) 22 5 Fit Zone 2012 (Zone 7) 11 6 ACSO 2012 (ACSO) 9 7 Walkin’ the Talk 2012 (Public Health) 15 8 Team HCSA (HCSA) 23 9 Probation Pacers 2012 (Probation) 25 10 SWAG Strong Workouts Active Goals (SSA) 21

Prize Categories Include:

The coveted Active for Life at AC Gov Goal Achievement Trophy –

This award will go to the

team with the highest

percentage of mem-

bers who achieved their

physical activity goals

(includes Bragging

Rights).

The Active for Life Team Spirit Awards

This award will go to the

team or teams with the

highest participation

rate.

The Active for Life Healthy Lifestyle Champs

This award will go to the

team with the highest

Bonus Point average.

Awards to Individual Active for Lifers who:

• Reached their Goals• Achieved Top Life

Points• Achieved Top Bonus

Points• Signed Up and

Participated

STANDING: Team % of Goals Met

(by Size Category)

STANDING: Avg. Bonus Points per Member

(All Teams)

Finish Strong This Weekend!

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Office Exercises-of-the-Week:board-meeting bun squeezesTone your buttocks during meetings. You can do these silently while seated.

1. Sit in your chair with your legs bent at a right angle, space behind your knees, and feet resting on the ground hip-width apart.

2. Draw your abdominal muscles inward and keep your pelvis level. Relax your shoulders, resting your hands on your thighs with your elbows aligned with your shoulders.

3. Inhale.4. Exhale as your squeeze your buttocks muscles, maintaining good posture.5. Inhale and gently relax the muscles.6. Repeat, working for up to one minute.

One minute of sitting actively burns 2 calories.One minute of sitting while doing nothing else burns 1.1 calories.

ONE YEAR:2 calories x 5 days per week = 10 calories10 calories x 50 weeks per year = 500 calories500 calories = 3,500 calories per pound = .14 pound

listen-to-your-voice-mail standing side leg liftsTone and strengthen your outer thighs while listening to voice mail. Use an ankle weight or exercise band for more resistance. Strong thigh muscles stabilize the knee joint.

1. Stand upright, hold in your abdominal muscles, and relax your shoulders.2. Place your left hand on a chair, desk, cabinet, or wall for support.3. Stand on your left leg. If using an ankle weight, put it on the right leg.4. Exhale as you lift your right leg to the side as high as possible without losing

alignment. Keep your foot and kneecap facing forward. Avoid tilting your hips forward or hiking up your right hip. Lift up the pelvic floor muscles and tighten your deep abdominals to help stabilize the pelvis.

5. Inhale as you return to the starting position.6. Continue for thirty seconds. Switch legs and repeat.

One minute of resisted side leg lifts burns 10 calories.One minute of standing burns 2 calories.

ONE YEAR:10 calories x 5 days per week = 50 calories50 calories x 50 weeks per year = 2,500 calories 2,500 calories = 3,500 calories per pound = .71 pound

Excerpted from Fitness 9 To 5: Easy Exercises for the Working Week by Shirley Archer

This program is sponsored by Wellness Works, a program of the Risk Management Unit of the County Administrator’s Office. For more information, call 271-5190 (2-5190) or email us at wellness@acgov.org.