Wellness Works Health Education Programs . . .

The Health Trust offers a variety of different Health Education classes.  These courses may be arranged for employees during day time or early evening hours.  Please contact your Wellness Coordinator if you are interested in having Wellness Works educators present any of the programs at your worksite. Your Coordinator will then contact us to schedule. Most classes require a minimum of 10 participants.

General Classes:

Am I Losing My Mind?:  Many factors contribute to age-related memory loss including genetics, environment, and lifestyle. But researchers now know that people have at least some control over their ability to remember and process information and experiences.  This class will discuss memory and how to improve it along with how the brain works, why we begin to lose our memory with age and strategies to maintain and increase memory capabilities. To schedule this class, contact Danielle at dyale@memun.org.

Are You Ready To Quit – A Smokers’ Workshop:  This class will explore why participants smoke, barriers to quitting, as well as offer techniques to cut down or quit smoking. Participants will receive a variety of helpful resources to help them plan for quitting.  (Minimum 5 participants required.) To schedule this class, contact Abby at adipasquale@memun.org.

BoneWise: Osteoporosis is known as a silent disease because many patients don’t know they have it until they break a bone.  In this one-hour course, participants will recognize their risk of developing osteoporosis, better understand how this disease functions, and find ways to reduce their risk of bone loss.   Refer to “Straighten Up” in the Fitness Section of this booklet for the Osteo Fitness Class. To schedule this class, contact Abby at adipasquale@memun.org.

Change Your Course:  This class will introduce you to an effective behavior change process that will help you to plan and succeed at making changes that will last.  We will discuss some potential stumbling blocks and how to overcome them. To schedule this class, contact Anne at acharles@memun.org.

Coming to a Crossroads – Taking Care of the Caretaker:   Caring for an older, ill or disabled person and taking care of your own family can be challenging.  This class will discuss some ways to make the task a little easier for you and your family. To schedule this class, contact Danielle at dyale@memun.org.  

Diabetes 101:  Did you know that 90-95% of all cases of Diabetes are preventable?  In this updated look at Type 1 and Type 2 Diabetes, participants will define diabetes, determine their risk for the disease, identify ways to reduce their risk, and create an action plan to defy the odds of getting Type 2 Diabetes. To schedule this class, contact Abby at adipasquale@memun.org.

Family Health Tree – The Importance of Knowing Your Family Health History Tree:   Your family history holds key information about your past and clues to the future health for you and your children and grandchildren.  Now is the time to create a Family Health Tree! To schedule this class, contact Danielle at dyale@memun.org.

Financial Fitness:  Feeling the burn?  Tired of living paycheck to paycheck, or hoping to step up your savings plan?  This one-hour class will look at ways to trim your debt and bulk up your savings!  Strategies will be given on how to: create a budget that fits your lifestyle, avoid financial setbacks, boost your financial performance, and stay on track with your financial plan.  This class will take you through a financial workout worth doing!  To schedule this class, contact Anne at acharles@memun.org

Healthy, Happy Holidays:  A twelve-step program to help you survive and thrive this holiday season.  This one-hour class will tackle a variety of issues that threaten to take the joy out of your holidays, including: making time for your priorities, simplifying your life, self-care, safety, finances, holiday nutrition, and many, many more! To schedule this class, contact Abby at adipasquale@memun.org.

How Full is Your Bucket:  A simple approach to life and work that will improve relationships, productivity, health, and happiness.  This class is designed to be a morale booster in your workplace and provide you with all the materials you need to be a dropper instead of a dipper (not sure what that means, then you need this class)! To schedule this class, contact Abby at adipasquale@memun.org.

The Flu and You – What You Need To Know:  This class will help participants learn the signs and symptoms of the flu, how to protect yourself from getting sick, what steps to take if you get sick and will help you determine if vaccination is right for you. To schedule this class, contact Anne at acharles@memun.org.

Looking Ahead – Things You Should Know about Advance Directives and Living Wills:
Recent media events have highlighted the need for advance directives and living wills; however, the thought of actually doing one can be overwhelming.  This one-hour class will walk you through the basics of advance directives and living wills, and will provide you with the forms you will need for both of these. To schedule this class, contact Abby at adipasquale@memun.org. 

Managing Emotions – When You Are Under Pressure: A one-hour class focused on giving you the tools to manage your emotions.  You will leave with a better understanding of how your outlook affects your reality, steps for controlling your emotions in difficult situations, and keys for emotional management. To schedule this class, contact Abby at adipasquale@memun.org.

Moving Beyond the Blues – Understanding Depression:  This class will give participants a chance to learn about the causes and symptoms of “SAD” (Seasonal Affective Disorder) and other forms of depression. To schedule this class, contact Anne at acharles@memun.org.

Overcoming Stress:  This one-hour class will utilize a powerpoint presentation to discuss stress triggers, our physical response to stress and a few coping strategies to help you turn off the stress in your life. To schedule this class, contact Abby at adipasquale@memun.org.

Power of Positive Thinking:  Ever wonder why “when it rains it pours?”  How we think, positively or negatively, affects our daily experiences.  Our thoughts control our feelings. Our words and actions are an extension of our thoughts.  Maintaining positive thinking and attitude will drive you to success and happiness.  To schedule this class, contact Danielle at dyale@memun.org.

Simplify Your Space: This class will take you through three basic steps of organizing.  Regardless of the space you want to organize, this class can help you identify the methods to make your next organization project a snap! To schedule this class, contact Abby at adipasquale@memun.org.

Still…Looking Ahead?: This class is for those who have had the Looking Ahead class in the past, but still haven’t completed their Living Will or Advance Directive and need some guidance! Abby DiPasquale will come walk you through the process and answer any questions that may be interfering with your efforts to complete your advance directive. To schedule this class, contact Abby at adipasquale@memun.org.

Summer Survival: Become aware of the hazards that come with the summer months and identify ways to reduce your risk of illness or infection in this one hour class! Topics include: hot weather emergencies - sun stroke, heat exhaustion, heat cramps, heat rash, sun safety, poisonous plants, insect stings, West Nile Virus, Lyme Disease and tick identification - just to name a few. This is a great class for those who are outdoors as part of their job or enjoy being outside in their free time. To schedule this class, contact Abby at adipasquale@memun.org.

Sun Savvy:  How much time do you spend in the sun each day?  Are you doing enough to prevent skin cancer and sun damage?  Did you know that skin cancer is the most common type of cancer in the nation, and also the most preventable?  This one-hour class will help you answer these questions while exploring the importance of practicing sun safety throughout the year.  Participants will learn how to select sunscreen that is appropriate to them, and how to detect potentially dangerous skin conditions. To schedule this class, contact Abby at adipasquale@memun.org.  

Talk To Your Doc:  How many times have you gone to the doctor’s with a health complaint only to be told there was nothing they could do, or you forgot the questions you needed to ask?  This can be very frustrating and costly, which is why we have created the Talk To Your Doc class.  This one-hour class will review a variety of ways to be good consumers of health care; work with your doctor as a partner; and will discuss situations that can be treated successfully, at home, with medical self-care.  All participants receive a reference book of health topics to help them decide whether they should call the doctor or care for themselves. To schedule this class, contact Anne at acharles@memun.org.

The ABCs of ZZZs:  Sleep is an essential part of life, affecting our daily functioning and our physical and mental health in ways that we are just beginning to understand.  However, for millions of Americans sleep is something of a novelty and sleep disorders are wreaking havoc with their everyday lives.  Participants in this class will discuss what happens to our bodies when we sleep, answer some basic questions about sleep habits, learn more about sleep disorders and discover strategies for getting a good night’s sleep! To schedule this class, contact Abby at adipasquale@memun.org.

The Heart of the Matter: Cardiovascular disease (including heart attack and stroke) is a leading cause of death in both men and women.  The Heart of the Matter will explain the different types of heart disease, how to reduce your risk factors, and the signs and symptoms everyone should know. To schedule this class, contact Anne at acharles@memun.org.

Time Management:   This class will help you identify your personal style to help you use simple, practical techniques to make the most of your time.  Spend time where it counts! To schedule this class, contact Danielle at dyale@memun.org.

True Colors:  This interactive class will help participants identify the color of their personality and learn how it impacts their relationships with others.  Skills learned in this class may allow participants to have more productive and meaningful relationships with co-workers, friends, and family members. To schedule this class, contact Abby at adipasquale@memun.org.

Taking Your Colors To Work:  Take the next step in exploring your personality by taking your True Colors to work!  Participants in this one-hour class will explore individual communication styles, effective communication techniques, ways to use your personality to your advantage and much, much more! To schedule this class, contact Abby at adipasquale@memun.org.

Weighing Your Options:  This ten-part series takes a lifestyle approach to reaching and maintaining a healthy weight while empowering participants to take the first steps towards weight management. Combining nutrition, behavior change and physical activity classes, the series can be adapted for each workplace.  To schedule this class, contact Abby at adipasquale@memun.org.

Working Well:  A comprehensive workplace evaluation focused on creating healthier worksites through policy and environmental changes.  Unlike our typical wellness classes, this program does not include any classroom time. Instead, Abby will come to your worksite and work with you to conduct an intensive worksite evaluation to discover ways to make significant policy and environmental changes with very little effort!  This program does not provide ergonomic evaluations, rather it focuses on policies and environments that support wellness initiatives. To schedule this class, contact Abby at adipasquale@memun.org.

Women’s Health Classes:

A Lifetime of Good Health:  Focuses on the unique health issues facing women, discusses the importance of taking care of the whole body, and explains preventive steps you can take to maintain good health. To schedule this class, contact Abby at adipasquale@memun.org.

A Woman’s Touch - A Breast Health Workshop: This informative class explores various aspects of breast health for women, including normal breast changes, breast cancer, and steps to protect against and prevent serious breast health conditions. To schedule this class, contact Abby at adipasquale@memun.org.

Uniquely You - A Woman’s Journey Toward Menopause and Beyond: This informative class will discuss the numerous changes our bodies go through as we prepare for and enter into menopause, as well as post-menopausal health concerns.  A valuable discussion regarding the ins and outs of menopause. To schedule this class, contact Abby at adipasquale@memun.org.

Fitness Instruction Classes:

Deskercise:  Looking for a way to release some muscle tension and increase flexibility?   This class will discuss the importance of stretch breaks throughout the work day.  Demonstrations will also be given of simple stretches and some resistance type exercises that can be performed right at the workstation. To schedule this class, contact Danielle at dyale@memun.org.

Emphasis on Exercise:  Learn the basics of creating and maintaining an effective exercise program.  Topics will include how to get started safely, finding an activity that suits you, how to stick with your program, how to monitor your heart rate, how to track your progress, and how to stay motivated!  To schedule this class, contact Danielle at dyale@memun.org.

Fitting in Fitness Over the Holidays:  This class will demonstrate simple ball, resistance band and dumbbell exercises that can be done right at home during the holidays. Strategies to overcome barriers and obstacles along the way will be discussed. To schedule this class, contact Danielle at dyale@memun.org.

FootWorks - The Walking Program:  This class will enhance your knowledge for a safe walking program that will improve your overall fitness. To schedule this class, contact Danielle at dyale@memun.org.

Nordic Walking:  Looking for a way to take walking to the next level? Try Nordic Walking!  It has been proven that you will expend 20% more calories than walking, increase your heart rate by 7-10 beats per minute, increase upper body strength, it's low impact and adds stability and balance to your workout.  To schedule this class, contact Danielle at dyale@memun.org.

On the Ball:  If you have ever wondered what the point of the exercise ball is, this class is for you!  Learn the many benefits of the exercise ball, how to safely and effectively use the ball, and how to stay on!  You will also learn how to pick the most appropriate exercise ball for you. To schedule this class, contact Danielle at dyale@memun.org.

Raising the Bar(bell):  Equipment Demo Class: This class is designed to demonstrate the equipment that you have in your facility.  Demonstrations will show proper form, seat adjustments and appropriate weights.  Generic workouts for beginner, intermediate and advanced will be handed out.  This is an observation class only. To schedule this class, contact Danielle at dyale@memun.org.

Snap Into Shape - Working Out with Resistance Bands:Learn the benefits of using resistance bands for strength training. Proper technique will be demonstrated.  Participation is voluntary. Participants receive a free band to take home with them! To schedule this class, contact Danielle at dyale@memun.org.

Straighten Up:  A class that will help minimize the affects of osteoporosis by covering a combination of weight training and resistance training exercises.  Exercises that will be covered will be wall, chair, towel, floor, standing and band exercises.  These exercises will help strengthen the bones commonly weakened by osteoporosis. To schedule this class, contact Danielle at dyale@memun.org.
                                                                                                   
Strengthen Your Core - Introduction to Pilates:  Learn the history and philosophy of this popular fitness activity, including Joseph Pilates’ belief that mind and body must be made healthy as one.  Learn some exercises to help develop the abdominal and back muscles, decrease tension, and improve overall appearance and well being. To schedule this class, contact Danielle at dyale@memun.org.

Stretching Solutions:  If you’re looking for a way to release some muscle tension, increase flexibility and prevent injuries, then we have the class for you!  This class will discuss the importance of not only stretching before and after exercise (and other strenuous work activities) but also stretch breaks throughout the work day.  Comprehensive stretching will be demonstrated.  To schedule this class, contact Danielle at dyale@memun.org.

Nutrition Classes:

Fighting Fatigue with Food: Are you tired of being tired?  If you answered “YES”, then you are not alone!  Approximately 2.2 million Americans experience fatigue that lasts longer than 6 months.  What and when you eat can play a big role in the energy you have to get through your day.  This one hour class will discuss the components of a fatigue-fighting eating plan, including healthy menus and energy filled foods! To schedule this class, contact Abby at adipasquale@memun.org.

Grocery Grab Bag: This class will put your grocery-shopping skills to work!  This one-hour class will teach you to use your label reading and nutrition savvy to create balanced  meals, decipher popular  health claims, and select foods that are just right for you.  This class is very hands-on and requires that the group has already had the Rate Your Plate and Living and Losing with Labels classes. To schedule this class, contact Abby at adipasquale@memun.org.

Living and Losing with Labels:  This class will take an in-depth look at how food labels can be used to guide you in making healthy food choices, not only for a healthy diet, but also for weight loss.  Participants will determine their daily requirements for each of the nutrients listed on the food label. To schedule this class, contact Abby at adipasquale@memun.org.

Portion Distortion:  is an interactive look at how our food portions have changed over the last twenty years and what we need to do in order to burn off those extra calories.  This is sure to be a surprising and enlightening class for everyone.  To schedule this class, contact Abby at adipasquale@memun.org.

Rate Your Plate:  This class will break down the new Dietary Guidelines as we look at portion sizes and aspects of a healthy diet.  Participants will analyze their own eating habits to determine how their plates rate! To schedule this class, contact Abby at adipasquale@memun.org.

Supermarket Survival:  An updated look at getting through the grocery store with your sanity and your waistline intact!  Participants in this class will learn the tricks for getting out of the supermarket with money in their pocket and healthy foods to stock the cupboards!  This class will explore secret supermarket tips and assist you in making the healthiest choices in each aisle. To schedule this class, contact Abby at adipasquale@memun.org.

Gardening Classes - "Soil to Supper" Series:

Plan Before You Plant:  The first class in this gardening series will incorporate the basics of vegetable garden design and development, including: choosing the ideal garden location, identifying what and when to plant, recognizing important soil qualities in your home garden, starting, maintaining and using a home compost system and utilizing succession planting and crop rotation for the most expansive harvest from your garden.  This one-hour course is open to anyone - whether you have gardened for years or you are just thinking about starting! To schedule this class, contact Abby at adipasquale@memun.org.

Grow a Garden – Almost Anywhere!:  Topics in this one-hour class will include: seed starting, transplanting, short growing season options, fertilization, container gardening, crop selection, and more! This class is ideal for anyone planting a garden in Maine or who has a limited amount of space to plant a garden! To schedule this class, contact Abby at adipasquale@memun.org.

Garden Gourmet:  Now that the planting and growing has been done, it is time to harvest, store and cook your freshly grown produce.  Participants in this class will discuss end-of-season garden care, as well as receive a collection of healthy recipes to use with their homegrown vegetables and herbs.  To schedule this class, contact Abby at adipasquale@memun.org.

Preserving Your Harvest – Canning and Freezing: This one-hour class will discuss ways to extend your vegetable harvest into the winter months and beyond!  The basics of canning, freezing, and food preservation will be covered—with emphasis on proper techniques and food safety.  If you are interested in getting the most from your garden and saving money in the process, this class is for you! To schedule this class, contact Abby at adipasquale@memun.org.

Square Foot Gardening: for those of you who are already thinking about gardening, square foot gardening is a "new" method of container gardening that will reduce the garden space by 80%, but still provide you with 100% of the harvest.  Square Foot Gardening is ideal for those who hate to weed, and have small spaces, but would love to have fresh vegetables on their tables!  To schedule this class, contact Abby at adipasquale@memun.org.

Learn-by-Mail Programs: 
No minimum participation required; employees can call us to have these free booklets sent directly to their homes!

Eat Your Way to Better Health:  Do you feel overwhelmed with all of the conflicting nutrition advice that is out there?  Wellness Works has created a booklet which will make eating healthy a little easier!  Detailed information will be given on the new food guide pyramid, keeping your portion sizes under control, how to read the food label, the basics of menu planning and how to deal with picky young eaters. 

Exercise On The GO! :
With over 60 million obese adults in the United States, we need to take a more proactive approach to our own health and wellness.  This series of 3 booklets will show you ways to exercise at home, work or even while on vacation.  All exercises are family friendly, even for your children.   “No more excuses,” try our exercise learn by mail series:  Exercise on the Go:  Keep Loose with Stretches for Work and Play; Meditating, Relaxing and Core Work with Pilates and Yoga; and Balls, Bands and Dumbbells. 

From Soil to Supper:  A new gardening series from Wellness Works that will take you from planning for a garden, to taking care of the plants as they grow and finally to using your bountiful harvest in healthy recipes!  This three part series is contained in one informative packet.  Whether you are a first time gardener or a lifelong pro, this gardening learn-by-mail will help you on your way to having a fantastic garden this season!

Kids’ Fitness - Getting Kids Active & Keeping Them Active: With over 9 million obese children in the United States, parents need to take a more proactive role in their children’s physical activity.  This booklet discusses some of the contributing factors that are plaguing our children, along with age appropriate activities for the children and parents, and safety and nutritional information.

Looking Ahead - Your Guide to Health Care Advance Directives in the State of Maine: has been a very popular class and is now available as a learn-by-mail! Filled with things to consider and step-by-step instructions to complete your Advance Directive, this learn-by-mail is a must have for all employees. The State of Maine Advance Directive Form is included as part of this learn-by-mail, as well as many other helpful resources.

Shift Your Priorities: Staying Healthy While Working Other Than 9 to 5:  While there are many advantages to working shift work, there are also a lot of disadvantages such as sleep deprivation, chronic fatigue and personal and family problems.  Wellness Works has created abooklet to help shift workers learn strategies for a healthier lifestyle which include sleeping well, connecting with family and friends, eating well and staying fit with an alternative work schedule.

Summer Survival: This popular class is also available in the learn-by-mail format and available for distribution to parks, public works, recreation or other employees. This is a great way to get the wellness message out to some of those “hard to reach” populations at your worksite. Topics covered in this learn-by-mail include: hot weather emergencies - sun stroke, heat exhaustion, heat cramps, heat rash, sun safety, poisonous plants, insect stings, West Nile Virus, Lyme Disease and tick identification - just to name a few.

The Benefits of Pre-Natal and Post-Natal Exercise:  Wellness Works has created a booklet to detail the benefits of pre and post natal exercise along with contraindictations of exercise along with exercise guidelines and programming.

The Importance of Knowing Your Family Health History:
A family health or medical tree is very similar to a family genealogy tree, but instead of documenting family lineage you are documenting family health and medical conditions.  A family health tree, also known as a genogram, shows the names of family members, how they are related, date of birth, their health conditions, and the dates and causes of their deaths.  Your family tree not only holds key information about your past but clues to the future health of you and your family.  

Wellness Works is the Health Education and Promotion Program of the Maine Municipal Employees Health Trust. Call Us!  At (800) 452-8786

Site Updated 3/2010