/news-archive/tag/employee-wellness/ ����Vlog��ý Little Rock Sun, 01 Dec 2019 14:36:07 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.4 /news-archive/2019/12/01/the-resolution-solution/ Sun, 01 Dec 2019 14:36:07 +0000 /news/?p=75631 ... The Resolution Solution]]> The new year is quickly approaching and with that arrives the standard new year’s resolutions that usually include some sort of fitness and weight loss goals. Unfortunately, the success rate for some of the weight loss and “get in shape” resolutions is usually quite dismal.�� Here are a few pointers that you may find helpful in your quest to succeed in your 2020 fitness and weight loss resolutions:

• Employ the K.I.S.S. (Keep It Simple Stupid) principle. Establish one or two goals and make them simple.
• Get S.M.A.R.T. when it comes to goal setting: specific, measurable, attainable, realistic, and timely. Meet short-term goals first and then set your sights on long-term goals. One example might be to lose 15 pounds by April 1, rather than a goal of losing 50 pounds with no completion date. This would equate to approximately a pound of weight loss per week.
• Start an exercise and food journal and record your workouts and food intake. It takes some work to do this, but it’s worth it.
• Find an accountability partner such as a co-worker or spouse/boyfriend/girlfriend. Teamwork is powerful! Consider hiring a personal trainer or attending some group exercise classes as there is strength in numbers.
• Reward yourself as you accomplish each goal. We all need an oasis at times when struggling through the fitness/weight loss desert.
• Prepare for your workout during the evening before you plan to exercise. This includes mental and physical planning. What will the workout be tomorrow? What time will I exercise? How long? Pack your workout gear the evening before so you are ready to go in the morning.
• Abolish any self-inflicted negative thoughts if you don’t happen to meet a goal or if you get off track for a day or two. Think positive! You can do it! You are the little fitness engine that could.
• Remember that if you are moving, you are improving. Every small amount of movement is helpful. It all adds up!
• What you do physically with movement and what you put into your system (food) is very critical to your health and well-being. Employ some strength/resistance training along with some cardio activities and a well-balanced nutritional program. These three key components will provide you with a multitude of health benefits that will help your mind, body, and spirit.
• Find your play. Find something you enjoy and stick with it. Consistency is the key to fitness and dietary success.

This is a monthly health and wellness column written by ����Vlog��ý Little Rock Wellness Coordinator Karl Lenser.��]]> /news-archive/2019/10/30/metabolism-boosting-what-can-you-do/ Wed, 30 Oct 2019 13:17:45 +0000 /news/?p=75516 ... METABOLISM BOOSTING: WHAT CAN YOU DO?]]> So what exactly is metabolism, and why are so many people interested in obtaining a faster one? Your metabolism is an ongoing process that your body undergoes 24/7 throughout your entire lifetime. Simply stated, it’s a group of chemical and physical actions that help your body create and expend energy (calories).�� Unfortunately, many people have trouble keeping their caloric balance under control and gain unwanted fat stores that can lead to a variety of health problems. As individuals continue to accumulate excess fat stores, their internal engine (metabolism) begins to slow down, which allows weight gain to occur more easily. So how can you give your metabolic engine a boost and keep it revved up? Get Moving! The best way to increase your metabolism is to begin a consistent exercise program that involves both cardiovascular and weight training components. Brisk walking, jogging, cycling, using an elliptical machine, and swimming are several examples of what a cardiovascular program should entail. Strength/resistance training is also a must for those who wish to gain optimal health and increase their metabolism. Using free weights or machine weights three times a week will help you reduce excess body fat and increase muscle mass. Muscle is metabolically more active than fat tissue. A pound of muscle requires 35 calories per day to maintain itself, while a pound of fat requires only two calories per day.�� Muscle cells require more energy (calories) to keep themselves healthy than fat cells. That is why an individual weighing 180 with 20 percent body fat will probably be able to ingest more calories (and not gain weight) as opposed to a 180-pound individual with 35 percent body fat. Those with a lower percent of body fat will most likely have a higher metabolism. Sleep: Get seven to eight hours of sleep per night. Research has shown that people who only get five to six hours of sleep are more prone to weight gain. Stress reduction will definitely help in keeping your internal engine revved up. Excess amounts of physical and emotional stress causes an increase in the output of cortisol, a steroid that slows metabolism. Your internal engine can be revved up by following the guidelines listed above. As with most plans for health and fitness improvements, the key components for improvement involve a consistent exercise plan and a disciplined and well-balanced dietary program.�� Metabolic Trivia:

• The average adult experiences a 2-5 percent reduction in metabolic rate every decade.
• Adults who do not participate in strength training lose approximately five to seven pounds of muscle every decade.
• Between ages 30 and 80, most people lose up to 40 percent of their muscle and functional strength.
• Adding three pounds of muscle can increase your metabolic rate by up to seven percent.

This is a monthly health and wellness column written by Campus Wellness Coordinator Karl Lenser.]]> /news-archive/2019/06/10/summer-step-challenge/ Mon, 10 Jun 2019 12:40:13 +0000 /news/?p=74498 ... Employee Wellness step challenge begins June 17]]> It’s time to lace up those shoelaces and get fit for the summer with the University of Arkansas at Little Rock Summer Step Challenge.�� ����Vlog��ý Little Rock faculty and staff members are invited to join the employee wellness program from June 17 to July 28. Participants will stay active during the six-week challenge with a goal of accumulating at least 40,000 steps per week. T-shirts are guaranteed for the first 100 people who sign up. Prizes will be awarded randomly to participants who meet the weekly goal. For more information, contact Campus Wellness Coordinator Karl Lenser at kjlenser@ualr.edu or 501-907-8974 or.]]> /news-archive/2019/06/07/summer-training-workshops/ Fri, 07 Jun 2019 12:50:35 +0000 /news/?p=74502 ... Summer training workshops available for ����Vlog��ý Little Rock employees]]> Summer is a great time for University of Arkansas at Little Rock employees to learn new skills through professional development workshops hosted by the Department of Human Resources. The free training sessions begin June 11 and end Aug. 15, covering topics like building value in the workplace, employee wellness, customer service that wows, conflict management, employee burnout, and leading with purpose. Training sessions for employees include:

• ���� Coping with Change: June 11, 10 a.m.-noon
• ���� Building Value in the Workplace: June 18, 2-4 p.m.
• ���� Overcoming Burnout and Workplace Fatigue: July 2, 10 a.m.-noon
• ���� Employee Wellness and the Impact on Your Job: July 16, 2-4 pm.
• ���� Understanding Sensitivity and a Diverse Workplace: July 30, 10 a.m.-noon
• ���� Customer Service That Wows: Aug. 13, 2-4 p.m.

Training sessions for supervisors include:

• ���� Conflict Management and Dealing with Team Issues: June 13, 1-3 p.m.
• ���� Recognizing Employee Burnout and How to Prevent It: June 20, 2-4 p.m.
• ���� Leading with Sensitivity and Inclusion: July 11, 10 a.m.-noon
• ���� Coaching and Driving Success on Your Team: July 25, 2-4 p.m.
• ���� Leading with Purpose: Aug. 1, 10 a.m.-noon
• ���� Customer Service That Wows: Aug. 15, 2-4 p.m.

For more information, contact Nia Rieves, training and development manager, at 501-569-8675 or nxrieves@ualr.edu. Fill out these online forms to register for the and the.]]> /news-archive/2019/02/04/spring-group-fitness-schedule/ Mon, 04 Feb 2019 14:04:40 +0000 /news/?p=73259 ... ����Vlog��ý Little Rock releases spring group fitness schedule]]> For those looking to stay healthy or trying to put a new spin on their exercise routine, the University of Arkansas at Little Rock Fitness Center has released its spring 2019 group fitness schedule.�� Workouts include Zumba, water exercise, yoga, line dancing, boot camps, and strength and conditioning. Most fitness classes run during the lunch hour, evenings, and on weekends. The classes are held in the Fitness Center in the Donaghey Student Center and run through May 14. Monday: Strength & Conditioning, Noon – 1 p.m., Activity Room 2 Boot Camp, 5:15-6 p.m., Activity Room 2 Intensity 9-10 p.m., Activity Room 1 Zumba/Mixxed Fit Fusion, 9-10 p.m., Activity Room 2 Tuesday: H.I.I.T. 11 a.m. – Noon, Activity Room 2 Water Exercise 12:15-1 p.m., Pool Barre Above, 12:15-1:15 p.m., Activity Room 2 Step Aerobics, 5:15-6:15 p.m., Activity Room 2 Zumba, 6:30-7:30 p.m., Activity Room 2 Intensity, 8-9 p.m., Activity Room 2 Mixxed Fusion, 7:45-8:45 p.m., Activity Room 1 Wednesday: Strength & Conditioning, 12:15-1 p.m., Activity Room 2 POUND! 5:15-6 p.m., Activity Room 2 Kick Fusion, 6:15-7:15 p.m., Activity Room 2 Intensity. 8-9 p.m., Activity Room 2   Zumba/Mixxed Fit Fusion. 9-10 p.m., Activity Room 2   Thursday: H.I.I.T. 11 a.m. – Noon, Activity Room 2 Water Exercise, 12:15-1:15 p.m., Pool Barre Above, 12:15-1:15 p.m., Activity Room 2 POUND! 5:15-6:05 p.m., Activity Room 2   Zumba/Mixxed Fit Fusion 6:30-7:30 p.m., Activity Room 2 Intensity, 9-10 p.m.m Activity Room 2 Friday: Mixxed Fit, 11:00 a.m. – Noon, Activity Room 2 Restorative Yoga, 12:15-1:15 p.m., Activity Room 2 Line Dance, 5:15-6:15 p.m., Activity Room 2 Saturday: Kick Butt! 11:15 a.m. – 12:15 p.m., Activity Room 2 Sunday: Zumba/Mixxed Fit Fusion, 6:30-7:30 p.m., Activity Room 2 ]]> /news-archive/2018/11/29/staff-senate-fall-open-house-dec-5/ Thu, 29 Nov 2018 14:33:25 +0000 /news/?p=72831 ... ����Vlog��ý Little Rock Staff Senate to host Fall Open House Dec. 5]]> The University of Arkansas at Little Rock Staff Senate will host its annual Fall Open House on Wednesday, Dec. 5, to raise money for the holiday season for ����Vlog��ý Little Rock families in need. The open house will offer a reception for ����Vlog��ý Little Rock employees to visit and network, win door prizes, use the Employee Wellness Center’s new massage chair, play board games, and bid on fun prizes in the teacup and silent auctions. Light refreshments will be served during the event. Guests are invited to bring a brown bag lunch to enjoy in fellowship with their coworkers. The event will take place from 11 a.m. to 1 p.m. in the Donaghey Student Center Ledbetter Hall. The open house kicks off Staff Senate’s annual. Money raised and donations of nonperishable food items collected from the open house will be used to put together holiday meal baskets for ����Vlog��ý Little Rock applicants who would otherwise not be able to provide a traditional holiday dinner for their families. Tickets for the teacup auction are $5 for six tickets. Participants also can receive one free auction ticket, up to a maximum of five, for every two items donated from the list of items needed to create the holiday meal baskets. Check out the items for auction.�� Items needed include stuffing mix, cornbread mix, cream of chicken soup, cream of mushroom soup, chicken broth, macaroni and cheese, green beans, green peas, black eyed peas, corn, rice, canned potatoes, canned yams, cranberry sauce, cake mix and frosting, Kool-Aid, and nonperishable juices. To purchase auction tickets or to donate items for the teacup auction or a door prize, contact Paula Rogers at 501-663-5541 or parogers@ualr.edu or Angie Faller at 501-916-5905 or amfaller@ualr.edu. Donations to the Staff Senate Helping Hands Campaign can be made online by visiting the Campus Campaign website at /giving/product/campus/. Under the Fund category, click “Other” and then type in “Staff Senate” or “Helping Hands.” In the upper right photo, ����Vlog��ý Little Rock employees browse the teacup auction during the 2017 Staff Senate Fall Open House.]]> /news-archive/2018/10/24/discounted-little-rock-marathon/ Wed, 24 Oct 2018 16:46:42 +0000 /news/?p=72438 ... ����Vlog��ý Little Rock offering discounted rates to join Little Rock Marathon]]> The University of Arkansas at Little Rock is offering all ����Vlog��ý Little Rock students, employees and their families, and members of the Alumni Association the opportunity to participate in the Little Rock Marathon for a discounted rate to help promote personal health and personal fitness for members of the campus community.�� University team participants will receive a reduction in their entry fee and a customized ����Vlog��ý Little Rock t-shirt to wear during the 5K, 10K, half marathon, or full marathon the weekend of March 2-3, 2019. Fitness training will be available to help participants prepare for the event. Those interested are encouraged to register early since a limited number of discounted entries are available for the ����Vlog��ý Little Rock team, including 20 each for the full marathon and half marathon, and 105 for the 5K and 10K races. The entry fees and discounted rates for the Little Rock Marathon include:

• �������� Marathon, regular fee: $120, discounted fee: $85
• �������� Half marathon, regular fee: $85, discounted fee: $60
• �������� 10K, regular fee: $50, discounted fee: $25
• �������� 5K, regular fee: $35, discounted fee: $10

Participants can register through 5 p.m. Thursday, Nov. 22. Registration forms can be printed off. Completed forms and a check for the participant’s portion of the entry fee can be taken to the Cashier’s Office, located on the first floor of the Student Services Center, from 8 a.m. to 5 p.m. Monday through Friday. Contact the Cashier’s Office at 501-569-8757 for information about how to make a payment. For questions about the marathon team, email Melody Muldrow at mlmuldrow@ualr.edu or Karl Lenser at kjlenser@ualr.edu. In the upper right photo, members of the ����Vlog��ý Little Rock Donaghey Scholars program cheer on runners who competed in the 2018 Little Rock Marathon.��]]> /news-archive/2018/07/16/employee-wellness-fair-3/ Mon, 16 Jul 2018 14:33:30 +0000 /news/?p=71126 ... ����Vlog��ý Little Rock to host Employee Wellness Fair July 25]]> The University of Arkansas at Little Rock will host its annual employee wellness fair Wednesday, July 25.�� The health fair is open to all ����Vlog��ý Little Rock employees and will take place from 9 a.m. to 3 p.m. in Donaghey Student Center Ledbetter Hall. ����Vlog��ý Little Rock faculty and staff members can take advantage of free health screenings, including height, weight, body mass index, cholesterol, glucose, blood pressure, and body composition. Free chair massages will be available to all wellness fair participants, and employees from Rock City Running Store will give advice on running and walking shoes. Representatives from the, American Heart Association, Natural Grocers, Arkansas Hunger Relief Alliance, and the ����Vlog��ý Little Rock Office of will be on site to meet with employees. For more information, contact Employee Wellness Coordinator Karl Lenser at kjlenser@ualr.edu.  ]]> /news-archive/2018/06/06/employee-wellness-step-challenge/ Wed, 06 Jun 2018 13:18:03 +0000 /news/?p=70725 ... Employee Wellness step challenge starts June 18]]> It’s time to lace up those shoelaces and get fit for the summer with the University of Arkansas at Little Rock Summertime Staircase Step Challenge.�� ����Vlog��ý Little Rock faculty and staff members are invited to join the employee wellness program that lasts from June 18 to July 29. Participants begin the six-week challenge with a goal of accumulating 35,000 steps per week. The goal increases by 5,000 steps per week with a final weekly goal of 60,000 steps. T-shirts are guaranteed for the first 75 people who sign up. Prizes will be awarded randomly to participants who meet the weekly goal. For more information, contact Karl Lenser at kjlenser@ualr.edu or 501-907-8974 or.]]> /news-archive/2018/03/07/love-running-builds-unbreakable-bond-twin-brothers/ Wed, 07 Mar 2018 22:38:53 +0000 /news/?p=69712 ... Love of running builds unbreakable bond between twin brothers]]> For the second year in a row, Karl Lenser, employee wellness coordinator at the University of Arkansas at Little Rock, took first place in the men’s 55-59 age group at the Little Rock Half Marathon on March 3.�� Overall, Lenser finished 27th out of around 3,900 runners with a time of 1 hour, 26 minutes, and 57 seconds. His identical twin brother, Kurt Lenser of Nashville, finished fourth in their age group and 72nd overall with a time of one hour and 34 minutes. The race marks the 39th year the twin brothers have built a bond through a love of running and fitness. “I was very pleased to get first in my age group,” Lenser said. “It’s fun to line up together with my brother and run. For the last 10 years, Kurt has known that I’d beat him, but it doesn’t bother him. I want him to do well, and he wants me to do well.” The tradition began with two college students in need of a summer class. In 1979, as soon-to-be juniors at the University of Wisconsin at La Crosse, the brothers signed up for Jogging and Fitness 101. “It’s funny how one class can change your life,” Lenser said. “We needed a physical activity credit to become juniors, and that is what started it all. We started doing races that summer and got hooked.” The class inspired both brothers to continue their education, earn a master’s degree in exercise science, and go into health and wellness careers. While Karl spends his days getting ����Vlog��ý Little Rock employees in shape and teaching indoor cycling classes at Conway Regional Health and Fitness Center, his brother Kurt works as a personal trainer at Prairie Athletic Club in Franklin, Tennessee. They also visit each other several times a year to compete in races. This marks the fourth year they have competed in the Little Rock Half Marathon together, though Karl has competed every year except for two. “It’s just fun to still be able to compete with each other, visit, and tell war stories from past races,” Karl said. “We have the challenge of racing and seeing how well we can do.” He also enjoyed seeing fellow ����Vlog��ý Little Rock runners identified by new maroon T-shirts. To promote fitness and health among students and employees, ����Vlog��ý Little Rock sponsored 98 Little Rock Marathon runners in the 5k, 10k, half marathon and marathon categories. “It’s pretty cool to see other runners and walkers wearing the Trojan T-shirt,” Karl said. “I have seen quite a few students and employees online holding up their finisher’s medals. It was a great, positive thing for the university to organize and promote Team ����Vlog��ý Little Rock. It created camaraderie and a lot of positive energy on campus.” In the upper right photo, twin brothers Kurt (left) and Karl Lenser (right) earned fourth and first place in the men’s 55-59 age group at the Little Rock Half Marathon.��]]>