- Classes held Thursdays from January 25th – March 8th at NSHC Conference Room 212-214
- Two time options! Choose either 12 – 1PM or 5 – 6PM at NSHC
- Health Screenings Available in CAMP – Call 443.3365 to schedule an appointment
- New Year, New You Flyer
Week 1 January 25th, 2018
- Welcoming
- Hello all, Bailey here. All updates and reviews for the week will be posted here with a weekly video or attachment that discusses the topic covered for that week. This will be in replacement of any follow-up e-mail that could be sent out. I am so glad to have you join the CAMP Department for the New Year, New You Program that brings researched-based health information to you. This week we did cholesterol and blood sugar screenings, as well as filled out an Initial Health Assesment. If you did not have a chance to fill out this assessment, please see the attachment under Week 1. I have also uploaded a powerpoint that describes the ideal ranges for cholesterol (HDL and LDL), triglycerides, blood sugar, and healthy weight loss. It shows the calculation you can use to determine weight loss needed if that is your goal during this class. I look forward to seeing your progress and please reach out if you have any questions.
- https://www.youtube.com/watch?v=QNvCGTd6bVk
- Powerpoint: Welcome
- Initial Health Assessment
Goal for this week:
Calculate weight loss desired: ________________________. Reference powerpoint for assistance with this.
Take waist, hip, and thigh physical measurements (if you desire, we can list these on your Initial Health Assessment).
Not in Nome? Please call the CAMP Department at 443.3365 and we will send you a measuring tape!
Week 2: February 1st, 2018
- Week 2 started out with some exercise, which is a great habit to begin with. This week, Chandra, an NSHC Physical Therapist displayed some ideas to incorporate more exercise into our weeks. We also passed out resistance bands that can be useful to exercise, even when there is not a lot of time available. Please reference the video/handout for some ideas about how to use the resistance bands safely and effectively. If you are located in the village, please contact the CAMP Main line at 443-3477 and we can mail this useful exercise tool to you!
- Let’s Get Active with Physical Therapy Staff!
- Powerpoint: STEP IT UP
- Resistance Band Workout Examples
- Stretch Examples
- Hospital Walking Track
- Resources in Nome
- Nome Recreation Center
- Open gym, racket-ball room, rock-climbing, bowling, lifting equipment, sauna
Yoga, dance, and Zumba classes
Kindergym: Monday, Wednesday, Friday from 10AM – Noon. Free on Friday! - Winter Hours (Labor Day – Memorial Day)
Open Monday – Friday 5:30am to 10pm & Saturday – Sunday 12pm to 6pm - Summer Hours (Memorial Day – Labor Day)
Open Monday – Friday 5:30am to 10pm & Closed Saturday – Sunday - Phone: 907-443-6645
- Open gym, racket-ball room, rock-climbing, bowling, lifting equipment, sauna
- Nome Swimming Pool
- Open throughout the week for open swim and family swim
Visit www.nomealaska.org for updated hours
Daily Admit for an adult: $7
Phone: 907-443-5717
- Open throughout the week for open swim and family swim
- Call the CAMP Department at 443-3365 to ask about our upcoming runs and walks!
- Nome Recreation Center
Goal for this week:
Exercise for at least 15 minutes 5 times a week. Feel free to use the resistance bands and remember the time of exercise does not have to be all at once.
Not in Nome? Please call the CAMP Department at 443.3365 and we will send you a resistance band!
Week 3: February 8th, 2018
- This week was all about the three macronutrients: protein, fat and carbohydrates. We discussed the importance of these, healthy food swap ideas, and portion sizes. Please see the video for more details and thank you for joining this class.
- Macronutrients – what are they?
- https://www.youtube.com/watch?v=sMCFJdI45XA&t=1s
- Healthy Snacks Handout
- Fats Handout
Goal for this week:
Measure or weight your food 1 time this week. Consider the portions of each of your macronutrients – proteins, carbohydrates and fats! Measuring just ONCE can help you remember proper portions in the future.
Week 4: February 15th, 2018
- This week we had Jay David and Kelly Keyes Zweifel present about the importance of being mindful when choosing your meal. In the handout linked below, you can read about the points discussed during class.
- Mindful Eating with Jay David and Kelly Keyes
- Mindful Eating Handout
- https://www.youtube.com/watch?v=YsZCNj3N17E
- Principles of Mindful Eating
- Mindful Eating Cycle
Goal for this week: When eating your meals – choose foods and meals depending on what you need the meal to provide for you at that time. You may need to add more vegetables or a lean protein, or you may find yourself really needing a square of chocolate.
Week 5: February 22nd, 2018
- This class was sweet, but not from sugar. Today we watched a video describing why sugar makes us feel good and the effects of sugar intake. Although it makes us temporarily feel good, high sugar intake can result in obesity, Diabetes, cavities, joint pain, kidney and heart damage, and decreased sexual health. Often times, if we decrease our sugar intake and replace it with healthy proteins, fats, and fiber, we can start feeling better and receive more mental clarity!
- Inflammation and Sugar Addiction
- https://www.youtube.com/watch?v=k6A73t6atLw&list=UU3Fym9oIm6LWo-kaCUXsUrA&index=1
- Clarification for the video: many activities can increase dopamine release in your body. These activities can include healthy and unhealthy lifestyle choices. The healthy ways to increase dopamine in your brain include: discovering new things, listening to music, spending time with people you care about, trying new foods, exercising, taking time to show gratitude.
- Balanced Snack Ideas
Goal for the week: This week use a sugar tracker (on your phone or on paper) to write down how many grams of sugar you ingest daily. (Note: 4 grams of sugar = 1 teaspoon)
Week 6: March 1st, 2018
- This week we had a guest speaker from the community speak with class about her weight-loss journey. Kim Knudsen began her weight loss journey in 2011 and now has incorporated healthy habits into her daily life. She writes all about her story in her blog. Please follow this link and read all about it: http://www.nomemade.com/2012/01/gettin-my-skinny-on.html.
- Let’s Get Inspired with some Guest Speakers!
- https://www.youtube.com/watch?v=mGZePdZ-DHI&index=3&list=UU3Fym9oIm6LWo-kaCUXsUrA
- We also watched a video on Youtube by Health Nuts. They present research-based information in a unique and funny way. According to their tips, 5 science-based ideas for staying motivated are:
- Find a Daily Motivation (this can be podcast, motivational partners, books, and more.
- Create 1-2 core habits that you can implement into your life and are not choices (such as exercising at specific days on the week, or drinking a glass of water upon waking)
- Track progress diligently (get creative, use photos, videos, measurements, the scale, and mental progression)
- Find an exercise you enjoy!
- Reward yourself!
For the goal this week – find a way to motivate yourself to choose healthier habits daily. You got this!
Week 7: March 8th, 2018
- Thank you for attending the last class of the New Year, New You Program. Today we reviewed metabolism and healthy swaps in the following powerpoint. Thank you to all who attended these classes and I look forward to seeing and hearing about your progress! Feel free to e-mail me at or give me a call: 907-443-3477. Please feel free to come into the office at any time to weigh-in between now and May 24th.
- Power point Link: https://www.nortonsoundhealth.org/wp-content/uploads/New-Year-New-You-FInal.pptx
Week 8: May 24th, 2018
- Final Weigh In
- Please come by the CAMP Department anytime in May and schedule your screening and weigh-in!
- Call with any questions: 907-443-3365