Improving Mindfulness & Performance with Whil

We’re only a few days into our 2019 MUS Wellness Incentive program, and we hope you’re off to a good start! As mentioned before, our 2019 program is placing a special emphasis on mental health, and to that end we’ve introduced Whil, a new tool to help you practice mindfulness, reduce stress, and boost your performance!

If you are an MUS active employee and Benefit Plan member, you can access Whil through our Incentive site, and then through your mobile phone if you’d like (the video at the end of this post shows you how).

Our Whil practices for 2019 are broken into three categories: Basic Training, Stress, and Performance. Here are some examples of programs and sessions within each.

Basic Training/Mindfullness 101

  • Focus you Attention
  • Sense the Body
  • Relax the Nervous System

Stress

  • Reduce Daily Stress
  • Focus and Be Calm
  • Overcome Conflict

Performance

  • Thrive in the Workplace
  • Develop Healthy Habits
  • Build Concentration

If you’re new to practicing mindfulness and meditation, that’s great! That’s exactly what this tool is for. I’m new as well, and have been enjoying the sessions. For me, these practices are a welcome antidote for what can be the noise, clutter, and frenetic pace of our day to day lives. One of the early Mindfulness 101 sessions invites you to Set an Intention for your mindfulness practice, and one of my early intentions has been to be able to stay calm even when I feel like there’s a storm raging all around me. With six and three-year-old boys at home, there is always a veritable hurricane of energy to manage. Not to mention lots of laundry and dirty dishes.

Following one of these early sessions, a daily tip popped up that I wanted to share:

“The point of mindfulness is making it part of what you already do, not making it an extra task. You can do short practices throughout your day. Many can even be done when you are focusing on things as basic as brushing your teeth, driving to work, lifting weights, or just listening to a colleague. You can train your attention on anything happening in the present moment. Then benefit, as you get better at the skill of focusing you attention.” 

If you haven’t started already, we hope you will soon. Research has shown that about five minutes of practice a day can do wonders for your concentration, stress resilience, and mental outlook. Enjoy!

Neal

Getting started with Whil for MUS

Initiate Countdown!

We’re hours away from the launch of our 6th year of the MUS Wellness Incentive Program, and to be honest, we can’t wait to get started! It’s going to be fun. It’s going to be challenging. It’s going to be fresh. Here are some new things to look forward to!

All your favorite things, plus a focus on Mental Health

All your favorites will return—challenges and educational videos from Neal & Cristin. Team step challenges and other physical challenges throughout the year. Plus, this year, we’re adding a focus on mental health. To facilitate this we have a new partner called Whil, which provides training directly through our Incentive site or on your smartphone, in the areas of mindfulness, stress resilience, and productivity. The Whil micro-learning sessions can be done in 1 to 5 minutes, whenever and wherever you need them. We hope you will join us in making 2019 a year of personal growth and achievement by doing some new training with your most amazing possession—your brain.

Other New Features

Our Incentive Program will have a personal feel this year through a feature called My Choice. Personalized challenge recommendations will be pushed to you based on your ongoing challenge selections and your Well Being Assessment results. You will be able to earn up to a quarter of your incentive points by choosing these personalized challenges.

Fitbit is Back!

We’re pleased to offer an array of Fitbit Health trackers at no cost or a significant discount for our first incentive. When you reach Scout level, you’ll be directed to a Fitbit webcart offering the lastest Fitbit trackers, including some brand new products that have just been introduced!

Staying in the incentive lineup are Amazon Gift Cards, plus an opportunity to receive a special Expedition Leader hat at our top level!

Tune in Wednesday for the whole scoop!

Wednesday, January 16th, we’ll host our 2019 MUS Wellness Overview webinar to talk about our entire Wellness program, including details regarding all the information we just announced. We hope you’ll join us as you discover great health with MUS Wellness and blaze a trail to your best life! 

Happy New Year!

Happy 2019! Although I’m not one to make strict resolutions, I do find that the start of a new year is a good time for self-reflection and a setting of intentions for the coming year. For me, the subtle language shift from resolution to intention allows more flexibility, and when it comes to making behavior changes that stick, flexibility is key. Few of us are able to make drastic changes overnight.

According to a YouGov poll from 2018, “eat healthier” was tied with “getting more exercise” and “saving more money “ as the most popular new year’s resolutions. If you are one of the millions who’s resolved to eat healthier in 2019, first, please read Neal’s past blog post about setting SMART goals, and second, I wanted to remind you that MUS Wellness is here to help. Our next round of the 30-Day Nutrition Upgrade kicks off Monday, February 4th! This program provides a simple way to reshape your eating habits and boost your nutrition.

Unlike the diet plans that abound on the internet, this program is not a diet or a detox. In fact, a previous participant said this about the Nutrition Upgrade in her 2018 Success Story, “I have been tracking my calories in – calories out for years after learning at a young age from my mother. This year, I was able to participate in the Nutrition Upgrade program offered last spring and that gave me a different perspective on tracking my food intake and nutrition.”

Another participant said, “I’ve been looking for a food plan that fits me and my busy life for years. It feels so balanced and realistic. I can still really enjoy eating and cooking. Thanks for sharing it.”

If you’ve attempted to eat healthier in the past, but were not successful, I encourage you to try the Nutrition Upgrade. It provides a refreshing way to view nutrition that doesn’t involve counting calories or strict rules. By participating, you’ll receive access to a live one-hour online kickoff, the Nutrition GPA app for iOS or Android, downloadable handouts, two live check-ins midway through the program, and a private Facebook group for MUS participants. Plus, new for this round: participants will receive a email every day from Monica and me with a helpful tip or tasty recipe!

Even better, program creator Monica Reinagel will be here in Montana for a live kick-off at MSU Bozeman, followed by presentations and meet-ups at UM, Montana Tech, and MSU Billings! Monica is a board certified, licensed nutritionist and professionally trained chef. She’s the author of six books about nutrition including Nutrition Diva’s Secrets for a Healthy Diet and Inflammation Free Diet Plan. She writes the blog at http://www.nutritionovereasy.com, and she’s the host of the popular Nutrition Diva podcast. She’s an incredible nutrition resource, and participants in select locations will have the unique opportunity to meet her and ask nutrition questions in person!

To sign up for the 30-Day Nutrition Upgrade, go to https://nutritionovereasy.com/mus. Email me at cristin.stokes@montana.edu for the discount code to receive $30 off (you pay $10).

Perhaps it’s not healthy eating that you want to focus on this year, but instead you want to get in better shape, become more financially savvy, or start a daily meditation practice. Or maybe you didn’t make any resolutions at all, but are still interested in improving your health and well-being in 2109. MUS Wellness is here to help you too! Our online Limeade Incentive Program kicks off Tuesday, January 15th with daily, weekly, and monthly challenges designed to set you on the path towards better health, and a new tool to help you focus on improving your mental health. Plus, participants can earn a free Fitbit health tracking device, and up to $80 in Amazon gift cards!

To learn more about what MUS Wellness is offering in 2019, please join us for the 2019 MUS Wellness Program Overview Webinar on Wednesday, January 16th at 12PM. We will be focusing on what’s new with the Incentive Program, but we’ll touch on all of the programs available through MUS Wellness. If you are unable to watch at that time, we encourage you to still register for the webinar, and the recording will be sent to you as soon as it’s available.

We hope 2019 is your best year yet, and we at MUS Wellness are here to support you along the way!

Cristin

End of Year/New Year News

Our MUS Wellness Incentive Program is winding down this week, so we wanted to share some important end-of-year dates for our participants, plus share some news to get you excited for our next round!

2019 Program News

The MUS Wellness Incentive Program will be returning January 15th, 2019, for our 6th year of programming! Here are some quick highlights we’d like to share with you to get you excited!

  • Fitbit is back on the incentive table in 2019! Look forward to some awesome new products and choices from Fitbit!
  • Introducing Whil. In 2019, our program will have a special focus on mental health and mindfulness. As a tool to help, we’re adding a resource called Whil to our program platform. Whil offers short practices on mindfullness, meditation, stress resilience, and productivity. Take your mental game to the next level in 2019 with Whil, Limeade, and MUS Wellness!
  • We’ll kick things off with our MUS Wellness Overview Webinar on January 16th. Click the link to register! 
Introducing Whil mindfulness and stress resilience training in 2019!

Hitting 10,000. Every Day.

Today’s success story comes from Trudy Carey. Trudy is the director of Disability Support Services at MSU Billings, and has been a Wellness Champion on that campus for several years. Trudy has also been a very active and competitive participant in all our wellness challenges. She especially loves a good step challenge, as her story will attest to. Thanks for sharing Trudy! Keep up the awesome work!

I love the Limeade program, especially the step/mile challenges.  I have walked 10,000+ steps every day since the 10,000 step-a-day challenge a couple of years ago.  Thanks to that, and the fact that I can see how many calories I burn on my Fitbit, I lost 35 pounds and have kept it off for more than two years.  I never thought of myself as a competitive person, but I discovered that I am very competitive about staying on the leader board for walking challenges.  In fact, the most recent team challenge in which I participated named the team “We follow Trudy”! 

Trudy Carey, MSUB

Here’s some good news for Trudy—we’re thinking about bringing back that 10,000-step-a-day challenge [Million Step Club] in 2019. Who’s up for starting your own streak?