ERS Walk & Talk Podcast: Recent Episodes
Lacy Wolff
Join us on a 20-30 minute walk while we talk about health, wellness, and life in general. From the Employees Retirement System of Texas, podcast host Lacy Wolff walks and talks with her mentors, friends, experts and leaders about health and wellness.
In her final episode as host, Lacy Wolff shares insights on financial wellness through the ERS Buena Vida program and discusses how financial stress affects overall health and wellbeing.
Subscribe to ERS Money Talks Podcast wherever you listen to podcasts or through this link.
• Buena Vida ("the good life") is a comprehensive wellness program offering resources for physical, mental, and financial health
• 40% of health assessment respondents report financial stress affecting their health, job, or relationships
• The app serves as a "social media for wellness" with incentives for completing health actions
• Members can earn up to $99 in Buena Vida bucks annually through simple actions like health assessments and preventive exams
• Free mental health resources including MD Live and Doctor on Demand are available through the platform with no copay
• Texas Saver offers retirement planning, budgeting tools, and financial counselors at no cost
• Creating a realistic budget should include items that bring joy to make it sustainable
• The upcoming "Trek Through Texas" challenge encourages 7,000 daily steps (the optimal number for heart health)
• Financial stress impacts physical health through increased blood pressure, heart rate, and disrupted sleep
Thank you for the privilege of serving as your host. Since April 2021, we've recorded 81 episodes with over 28,000 downloads. The Buena Vida podcast will return with a new host after September 5th.
Sean Duffy, co-founder and CEO of Omada Health, shares how his company is supporting diabetes care by providing continuous support between doctor visits through digital health technology. His journey from medical school to creating a healthcare solution that puts a "care team in your pocket" demonstrates how technology can help bridge critical gaps in traditional healthcare delivery.
Key topics discussed:
• Founding of Omada and Omada for Diabetes
• 15% of ERS population lives with diabetes, higher than the national average
• User experience: monitoring devices, a dedicated care team, and AI-powered tools at no out-of-pocket cost
• Program focuses on sustainable 5% incremental changes rather than dramatic lifestyle overhauls
• AI technology helps users easily track meals and understand their personal glucose responses
• Human element remains central with consistent coaches who provide accountability and personalized support
• Walking after meals and other small behavioral changes can significantly impact glucose management
• Future innovations will continue blending AI capabilities with human compassion and expertise
To register for Omada for Diabetes, check out the HealthSelect Omada for Diabetes Webpage. Contact Sean directly with feedback at sean@omadahealth.com.
Michael Bates' journey from correctional officer to Deputy Director of Rehabilitation and Reentry at the Texas Department of Criminal Justice reveals what true transformation looks like, both personally and systemically.
When Bates began his career in 2008, he saw TDCJ primarily through the lens of security and public safety. Today, he champions a more holistic vision: one where rehabilitation, dignity, and second chances stand alongside those crucial safety measures. His rapid rise through the ranks—becoming assistant warden at just 30 years old—taught him valuable lessons about leadership, humility, and the importance of experience.
What makes this conversation particularly powerful is Bates' candor about his own shortcomings. He shares how his younger self lacked empathy for staff with family responsibilities, and how becoming a parent himself transformed his understanding of work-life balance. This personal growth mirrors the evolution he's helping lead throughout TDCJ, where innovative programs are changing lives daily.
The Bartlett Innovation Unit stands as perhaps the most visible example of this new approach. Here, incarcerated individuals care for animals, receive vocational training, and participate in moving "bell ceremonies" when someone completes their sentence. Dressed in donated suits with jobs often already secured, these individuals ring a bell symbolizing their transition to freedom while the entire facility cheers them on.
Bates also speaks truthfully about the mental and physical toll correctional work takes. His personal health journey—giving up Dr Pepper, meal prepping, and exercising despite grueling schedules—offers practical wisdom for anyone in demanding professions. His definition of "the good life" as achieving meaningful work-life balance resonates far beyond prison walls.
Whether you work in corrections, public service, or simply care about how our justice system might better serve both public safety and human dignity, this conversation offers hope that through dedicated leadership and innovative approaches, transformation is possible—one person, one program, one bell ceremony at a time.
If you are interested in donating a suit to the Bartlett Innovation Unit, please send to: 1018 Arnold Drive, Bartlett, Texas 76511. Attention: JessieMajors
Kristi Docwra shares insights about intuitive eating, a science-backed approach that helps us reject diet mentality and rebuild trust with our bodies to find freedom in how we nourish ourselves.
• Intuitive eating is about connecting with bodily cues and rebuilding interoceptive awareness
• Mindful eating focuses on the eating experience while intuitive eating addresses the diet mentality
• Children are naturally intuitive eaters until external rules override their natural abilities
• Rejecting the diet mentality means challenging temporary, restrictive approaches that don't work long-term
• Honor your hunger by recognizing body signals before reaching extreme hunger
• Use the STOP technique (Stop, Take breaths, Observe, Proceed) to manage emotional eating
• Challenge the "food police" that assign moral value to food choices
• Practice respecting your body for what it can do rather than focusing on appearance
• Intuitive eating helps bring joy back to food experiences instead of making meals just about nutrition
Join Kristi's mindfulness sessions through Work Well Texas to practice techniques that support intuitive eating.
Resources:
Ever sneezed and leaked a little? Felt an urgent need to use the bathroom the moment your key touches your front door? You're not alone—and contrary to what many believe, these symptoms aren't just normal parts of aging or motherhood that you have to accept.
In this conversation with Dr. Bijal Toprani, physical therapist specializing in pelvic floor health, we unpack the hidden world of pelvic floor function and dysfunction that affects up to one-third of women. Dr. Toprani demystifies what exactly the pelvic floor is (those muscles extending from pubic bone to tailbone), the common issues that arise (from various types of urinary incontinence to pelvic pain), and why waiting an average of six years to seek help is unnecessarily prolonging your discomfort.
We challenge widespread misconceptions, including the belief that Kegels are the universal solution (they can actually worsen certain conditions!) and explore the fascinating connection between stress, trauma, and pelvic tension. Most importantly, Dr. Toprani emphasizes that these conditions are highly treatable, with many patients seeing a 50% reduction in symptoms within just three months of consistent therapy.
For Health Select of Texas and Consumer-Directed Health Select participants, there's now a convenient virtual option through Hinge Health that eliminates the typical three-month wait to see a specialist. Whether you're experiencing issues during pregnancy, postpartum, perimenopause, or any stage of life, this episode delivers practical insights that can transform your relationship with your pelvic floor and overall quality of life.
Take the first step toward addressing what's been normalized but shouldn't be. Your pelvic floor deserves attention, and relief is more accessible than you might think. Listen, learn, and reclaim control of this crucial but often overlooked aspect of your wellbeing.
Learn more about Hing Health's Pelvic Floor program and see if you may be eligible through the HealthSelect website.
Susan Combs shares how her upbringing on a remote West Texas ranch shaped her leadership philosophy and approach to public service, highlighting resilience and optimism as essential qualities for navigating challenges.
• Growing up in Brewster County taught self-reliance and community support through experiences with limited water, unreliable electricity, and geographical isolation
• As Agriculture Commissioner, transferred school nutrition programs from education to agriculture, prioritizing healthier food options for students
• Developed "early bird" habits from ranch life, viewing punctuality as a sign of respect and efficiency
• Advocates breaking large tasks into "sprints" to maintain energy and focus
• Recommends four principles for government service: know your purpose, find daily joy, focus externally on those you serve, and maintain calm
• Practices "no negative cha-cha" philosophy to avoid unproductive negativity
• Dedicates retirement to ranch sustainability, water conservation projects, and staying informed about current events
• Defines good life as choosing happiness, connecting positively with others, and having beneficial impact on others
In this episode of the Buena Vida Podcast, we’re joined by Dr. Tabbetha Lopez—a registered dietitian, licensed dietician, who holds a Ph.D. in Kinesiology and is a former collegiate athlete—for an inspiring and practical conversation about nutrition, movement, and well-being. Dr. Lopez shares her personal journey and professional insights into how we can shift from a restrictive mindset around food to one that’s rooted in balance, joy, and sustainability.
Together, we explore:
- How to ditch diet culture and embrace a more balanced mindset around food
- Practical, science-backed strategies to eat more fruits and vegetables
- The psychology of emotional eating and how to navigate it
- Why food is more than fuel—and how to cultivate a positive relationship with it
- What it really means to live a “good life” when it comes to health
Whether you’re just starting your wellness journey or looking to reset your relationship with food, this episode is full of empowering takeaways and real-life strategies.
Resources Discussed:
- Buena Vida Well-being Program (Join Five to Thrive Nutrition Challenge here!)
- Nutrition Programs: Wondr and Real Appeal
- HealthSelect of Texas Health Plan Resources (Search Nutrition in the document)
- Join "Motivation Monday" sessions each week to talk about health and well-being and to move a little to start your week!
Your environment plays a crucial role in shaping your health and well-being. In this episode of the Buena Vida Podcast, Lacy interviews with Trent Matthias, Director of the National Fitness Campaign, to explore how thoughtfully designed public spaces can inspire healthier lifestyles.
With nearly 40 years of history, the National Fitness Campaign is transforming communities by creating free outdoor fitness courts, making movement accessible to all. Trent shares insights on how urban design influences physical activity, the challenges of funding and advocacy, and the power of community-driven wellness initiatives.
We’ll also dive into success stories from cities embracing the campaign and practical steps you can take to bring fitness courts and wellness spaces to your own neighborhood.
Join us for an inspiring conversation on how public spaces can support well-being, and learn how you can be part of the movement. Don’t forget to check the show notes for resources, subscribe, and join Buena Vida—our wellness program where we connect, learn, and support each other! Plus, I’m offering weekly giveaways in our community groups—this is a great way to stay engaged and motivated!
Resources Discussed:
National Fitness Campaign Website- find a Fitness Court, explore the exercise library, learn about grant opportunities or become an ambassador!
UT Houston School of Public Health's Tu Salud Si Cuenta Program (Your Health Matters) in the Rio Grande Valley
Buena Vida - Join us in living "the Good Life" through our new wellness program for HealthSelect & Consumer Directed HealthSelect plan participants!
This episode explores the vital connections between heart health, community, and overall well-being with cardiologist Dr. Jane Morgan. Emphasizing the role of friendships and preventive care in longevity, Dr. Morgan provides insights on managing heart health through lifestyle changes and addressing issues like high blood pressure.
• Exploring the link between friendships and longevity
• Understanding systolic and diastolic blood pressure
• Importance of tracking blood pressure for everyone
• Combating loneliness to improve heart health
• The significance of preventive care in managing chronic conditions
• The impact of community connections on mental and physical well-being
• Encouraging small, sustainable health changes for longevity
• Dr. Morgan’s vision for women’s heart health and continued research
Resources Discussed:
- Hello Heart for HealthSelect of Texas
Follow Dr. Jayne:
- Dr. Jayne's LinkedIn
- Dr. Jayne's Instagram
This episode dives into the transformative power of tiny changes, elaborating on the Tiny Habits method developed by Dr. BJ Fogg and his new creative project, Habit Songs for Kids. Listeners gain insight into how simple behavior modifications, music, and emotional understanding can foster lasting change and kindness in children and adults alike in a deep dive discussion with BJ Fogg, Ph.D. and Stephanie Weldy, M.Ed.
About our guests:
BJ Fogg, PhD, founded the Behavior Design Lab at Stanford University. In addition to his research, Fogg teaches industry innovators how human behavior really works. He created the Tiny Habits Academy to help people around the world. He lives in Northern California and Maui.
Stephanie Weldy, M.Ed., is an expert at the intersection of Behavior Design and employee well-being. She works with BJ Fogg, PhD, to teach industry innovators how to use Behavior Design in the products and services they are building to help people be healthier and happier.
Resources:
Listen to the songs: Songs -- Good Habits for Kids
Watch the videos: https://www.youtube.com/habitsongsforkids
Links to musical:
Act 1: https://vimeo.com/bjfogg/act1
Act 2 https://vimeo.com/bjfogg/act2
Act 3 https://vimeo.com/bjfogg/act3
Our podcast is evolving from ERS Walk Talk to the Buena Vida Podcast, reflecting our commitment to support well-being as we enter 2025. Expect inspiring episodes, expert interviews, and practical tips dedicated to helping you live a "good life."
Today's episode covers the following topics:
• Announcement of the podcast name change to Buena Vida
• Meaning behind the new name and its connection to well-being
• Continuation of quality content and commitment to the listeners
• Upcoming topics and notable guests for 2025
• Introduction of the new Money Talks podcast focusing on financial wellness
Learn more about the Buena Vida Program and subscribe to the new ERS Money MattERS newsletter to receive updates on the Money Talks podcast!
Explore the transformative world of mental health management with our guest Dale Cook, CEO and co-founder of Learn to Live. Dale shares his personal journey with cognitive behavioral therapy, which inspired him to create a platform that makes mental health support accessible to everyone, everywhere. Discover how Learn to Live is tackling the stigma associated with mental health and offering digital programs that bridge the gap for those who might not seek traditional therapy. From breaking geographical barriers to fostering a proactive approach to well-being, Dale's insights offer a fresh perspective on the future of mental health care.
Learn to Live’s growth story is one of innovation and impact. Dale reveals the strategic steps taken to develop this digital platform, initially targeting consumers directly to engage with millions who are underserved by conventional therapy. By creating engaging digital content and programs for depression, anxiety, and more, Learn to Live has reached millions of Americans, with an expansion on the horizon. Dale discusses the challenges and triumphs of building a mission-driven organization, highlighting how collaboration between clinicians and business experts has been key in transforming lives and expanding their reach.
The conversation doesn't stop there—Dale outlines how Learn to Live measures success and plans for future expansions. From simplifying access with memorable codes to launching new programs targeting trauma, OCD, and ADHD, the platform is committed to enhancing user experience and outcomes. By fostering innovation and a culture of well-being within organizations, Dale emphasizes the importance of mental health as part of a holistic approach to health. As we look toward 2025, Dale encourages listeners to prioritize their well-being and support platforms that democratize access to mental health resources.
Learn more about Learn to Live and how to join through the HealthSelect of Texas website.
Enroll today through the Learn to Live portal. If prompted for a code, use TEXAS
Discover how you can finally conquer chronic pain without ever leaving your home. Daniel Perez, the CEO and co-founder of Hinge Health, joins us to reveal how his innovative digital health program is revolutionizing musculoskeletal care. You'll learn how Hinge Health's cutting-edge software and algorithms create personalized exercise therapy plans, health coaching, and educational resources, making physical therapy more accessible and affordable.
We also tackle the significant hurdles people face in accessing musculoskeletal healthcare, especially in large, rural states like Texas. Daniel shares insights into how Hinge Health provides a comprehensive solution that allows individuals to quickly access care from the comfort of their own homes, supported by dedicated physical therapists and health coaches. We discuss the strong connection between chronic pain and mental health, emphasizing how effective pain management can alleviate anxiety and depression.
Finally, get acquainted with the Enso device, a game-changing wearable gadget that delivers non-invasive pain relief through high-frequency electrical nerve stimulation. We'll also take you through the inspiring journey of two UK PhD students who turned personal challenges into the pioneering startup, Hinge Health. With impressive clinical outcomes and ambitious plans for the future, Hinge Health continues to transform musculoskeletal healthcare by integrating innovative digital solutions with traditional in-person care. Join us for an episode overflowing with insights and actionable advice for a pain-free life.
Learn more and apply to participate in Hinge Health today
Ever wondered how a single mom can pay off over $40,000 in credit card debt? Join us as we bring you the remarkable story of Kari Karber, Assistant Director of Customer Benefits at the Employees' Retirement System of Texas (ERS). Kari opens up about her inspiring journey from financial struggle to stability, sharing the practical strategies and mindset shifts that helped her achieve this incredible feat. As a single mother of two daughters, Kari's story is not just about numbers: it's a testament to resilience, determination, and the power of small, consistent steps in transforming one's financial future. Discover how she balanced her role at ERS, helping state employees navigate their retirement and insurance benefits, while also benefiting from those very services herself.
In this episode, we dive into the nitty-gritty of managing finances during tough times, especially when it comes to supporting children's needs without breaking the bank. Keri reveals how leveraging community resources and being transparent about financial constraints can lead to creative, budget-friendly solutions. Learn about the practical tools she used for debt management, from setting percentage-based goals to visual progress trackers. We also explore the emotional highs and lows, including the joy of buying a wedding dress and preparing for future expenses like college and weddings. Tune in for a treasure trove of insights and actionable tips that can help you achieve financial stability and success.
Resources to Support Financial Well-being:
Baby-Steps to Financial Freedom Webinar
Budgeting & Debt Reduction Webinar
Retirement Planning from New Hire to Retiree Webinar
Texa$aver by Empower Website
OCCC's Budget Worksheet
What if you could take control of your heart health with the help of a simple app? Join us in this episode as we chat with Mayan Cohen, CEO and co-founder of Hello Heart, a groundbreaking digital health platform. Hello Heart combines a connected blood pressure monitor with personalized AI coaching is nothing short of inspiring. Together, we explore the challenges of managing cardiovascular conditions and the critical importance of tracking vital signs like blood pressure and cholesterol.
Discover how Hello Heart is revolutionizing heart health management by bridging the gap between medical diagnostics and accessible, preventive information. We'll dive into the innovative features of the Hello Heart app, including its Bluetooth-enabled heart monitor cuff, digital lifestyle coaching, and risk flagging features. Listen to real-life success stories like Jimmy Ramos, who managed to lower his blood pressure and detect a life-threatening arrhythmia, all thanks to Hello Heart. We also highlight the significant recognition Hello Heart has received in the healthcare community and its availability to Health Select of Texas participants starting September 1st.
To learn more about Hello Heart and to see if you qualify go to the Hello Heart Webpage for HealthSelect participants.
Unlock the secrets to effective strength training with Demetrius Bailey, a seasoned coach with a wealth of experience training professional athletes and military personnel. Demetrius reveals practical strategies to integrate strength training into your daily routine, helping you prevent injuries and improve functional movement. Learn how key exercises like squatting, deadlifting, and pressing can transform your fitness journey, no matter your current level.
Discover why maintaining muscle mass is crucial as we age, with startling statistics showing adults lose 2-3% of muscle mass each decade after the age of 40 without proper strength training. Demetrius introduces the concept of "microdosing" workouts—short, impactful sessions that fit into even the busiest schedules. Understand the role strength training plays in everyday tasks, from lifting to maintaining good posture, and gain practical tips for initiating and sticking to a regimen with 20-30 minute sessions, three to five times a week.
This episode also debunks common myths about strength training, such as the fear of becoming bulky or the misconception that it stunts children's growth. Demetrius offers creative ways to use household items for exercises and underscores the importance of proper form to prevent injuries. Whether you’re a beginner or a seasoned athlete, this discussion will equip you with the knowledge and motivation to build and maintain an effective strength training routine. Don’t miss the inspiring success stories and expert advice that make strength training accessible and beneficial for everyone.
Resources:
Starting a Strength Training Program Webinar Link
DPS Fitness Wellness Unit Daily Workout Calendar
DPS Fitness Wellness Unit Capitol Complex Class Information
5-Day Strength Training Challenge Playlist
In this episode Lacy chats with Corporal Harold Estep, a State Trooper from the Texas Department of Public Safety. Corporal Estep shares his inspiring story about how he lost 50 pounds and kept it off for over 10 years. He talks about his passion for health and fitness and gives practical tips on how to stay in shape.
Key Takeaways:
- Harold’s Journey: Learn how and why Harold became a state trooper
- Harold's Health Transformation: lost 50 pounds and the steps he took to maintain his weight loss.
- Staying Motivated: Discover Harold’s strategies for staying motivated
- Coaching: Find out how coaching works and how you can support those around you with this process.
- Discover how Harold's Used Identity Reinforced his Habits: Harold shares how he started seeing himself as a fitness professional and that kept him on track. He wanted to be authentic!
Resources:
- DPS Fitness Wellness Unit Resources
- HealthSelect Behavior Change Programs
In this episode of the ERS Walk & Talk Podcast, host Lacy sits down with Alexis Schminke, a Senior Training Specialist at DPS in the Aircraft Division, and a Certified Holistic Nutritionist with a background in chemistry and exercise physiology. They delve into key takeaways from the book "Metabolical" by Robert Lustig and discuss strategies for understanding and reducing sugar intake for improved health.
Key Points Discussed:
- What is sugar? and how it's hidden in foods.
- How sugar gets processed in the body
- How sugar is hidden in foods and why juice isn't good for us
- The NOVA food scale- what is processed food
- Strategies to eliminate some sugar from our diets
Check out our full Sugar Savvy webinar for more info or read Metabolical for yourself!
Lacy interviews her own Airrosti (AIR-ROSTI) health care provider who has helped every member of her family with their injuries and pain over the years. Dr. Renfro talks about the most common types of pain he treats, like lower back, shoulder and neck pain, and some of the more interesting cases he’s treated. Airrosti’s unique approach to the recovery of soft tissue resolves most issues in roughly three visits. Find out what an hour of one-on-one, individualized patient care looks like with Airrosti providers, who are in-network (no referral necessary) to HealthSelect of Texas plan participants for a $25 copay.
Resources:
https://www.airrosti.com/
Lacy talks with Sarah Karnes, Director of Library Development and Networking at the Texas State Library and Archives Commission (TSLAC) and Andrew Glass, Director of Records Management at ERS about the boundless resources available through state and local libraries!
Resources:
Texas State Library and Archives Webpage
Current Lobby Exhibit: Extra, Extra, Eyes of the World on Texas
TexShare Program
Find your Local Library
Lacy talks with Oscar Mendoza, Deputy Executive Director of the Texas Department of Criminal Justice, who experienced a profound shift in his leadership after experiencing profound grief and introspection. When he lost Warden Sergio Perez to a preventable health event that cut his life short in his forties, Mr. Mendoza started to ask himself how he, a longtime TDCJ employee and a leader, could be contributing to a culture in which an employee would prioritize work over their own health, and how he could change that by changing himself. He talks about how “we can still be committed, … but not at the cost of neglecting ourselves,” and what TDCJ is doing to shift agency culture to one that values not just the employee, but also the person.
Resources to help you prioritize your health:
- Order a VirtualCheckup home kit and complete your annual preventive exam
- Wondr Health
- Real Appeal
- ERS Wellness Webinars
- Free Virtual Fitness Classes
TDCJ Employees Check out TDCJ PEAK Performance Webpage for more info
Lacy talks with Dr. Jonathan Singer, Ph.D., Assistant Professor of Clinical Psychology and director of the GRILL Lab at Texas Tech University, which studies and provides support around Grief and Response to Illness into Late Life (GRILL). Dr. Singer shares his scientific understanding about the grieving process (spoiler alert: it looks different for everyone), how long grief can last, ways we can prepare ourselves to face grief, and when it may be appropriate to seek professional help with your grief. You are sure to learn something new, positive and useful in this episode, including the free resources available to family caregivers of someone with life-limiting illnesses, such as cancer or dementia.
Jonathan Singer
GRILL Lab
HealthSelect Mental Health Resources
The Grieving Brain: the Surprising Science of How We Learn from Love and Loss by Mary-Frances O’Conner, Ph.D. (book)
Lacy talks with David Michel, CEO of Catapult Health, the provider of an exciting NEW benefit for those who want to stay healthy or improve their health – the Catapult Health VirtualCheckup®. By making it easy to get a check-up from the comfort of your home, David embodies the adage: an ounce of prevention is worth a pound of cure. Hear about the personal journey that led him to his new purpose: to improve the lives of others.
You’ll also learn:
- what a VirtualCheckup looks like,
- top conditions that VirtualCheckups catch, helping you prevent a life-threatening health event.
Whatever stands in the way of getting your annual check-up with your doctor, you will want to get a VirtualCheckup after listening to this episode. HealthSelect plan participants pay nothing for VirtualCheckups.
Apply for your Virtual Checkup Kit
More Resources:
Virtual Checkup Flyer
Government Code Chapter 664- State Agency Wellness Policy
Lacy talks with thought leader Todd Whitthorne about the ways our environment is designed for us not to be healthy – to move very little, to eat processed food, and spend vastly more time passively consuming than actively connecting or creating. Because of our environment, it takes intention to act in ways that support our health and happiness. The first step is to be aware of what stands in our way… is it the distractions of your cell phone or the processed food that’s available everywhere? Is it living in a neighborhood that’s not “walkable”? Learn Todd’s favorite strategies for building a personal system for a healthy habit, like regular movement.
More resources to support your health and build healthy habits:
- Check out healthy lifestyle programs programs available to HealthSelect participants.
- Download our free habit tracker
- Join the Get Fit Texas! Challenge taking place between January 22-March 31st, 2024
- Watch a webinar on a health topic you are interested in.
Reach out with comments, questions and ideas to lacy.wolff@ers.texas.gov
Lacy goes solo in this episode to guide you through the essential steps for cultivating healthy habits in 2024.
Segment 1: Aspirations vs. Goals vs. Behavior
- Understanding the distinction between aspirations, goals, and behaviors.
- Lacy shares personal insights on setting realistic health and wellness goals.
Segment 2: BJ Fogg's Tiny Habit Method
- Introduction to BJ Fogg, a Stanford behavior scientist, and his revolutionary Tiny Habit method.
- Exploring how starting with small changes can lead to lasting habits.
Segment 3: B=MAP - Behavior = Motivation, Ability, Prompt
- Breaking down the B=MAP equation and its role in shaping behavior.
- Lacy reviews how motivation, ability, and prompts influence habit formation.
Segment 4: Making New Habits Stick
- Practical tips for making new habits stick in your daily routine.
- The importance of celebration in creating new health behavior.
- Creating a supportive environment and staying consistent as key factors for success.
Conclusion:
- Lacy wraps up the episode with a reminder that small changes can lead to significant results and key resources to start off 2024 with a healthy mindset.
Resources:
- Download the Habit Tracker
- Sign up for the full Thrive by Design Workshop (Jan 18th) with Lacy or Watch the Recording
- ERS Wellness Calendar- Register for upcoming Events
- GetFit! Texas Link
- Wondr Health Registration Link
- Real Appeal Registration Link
In this episode, Lacy sits down with Dr. Noel Landuyt, Ph.D. principal researcher, adjunct professor, and Director of the School for Organizational Excellence at the University of Texas' Steve Hicks school Social Work to learn about the Survey for Employee Engagement (SEE).
The SEE for is a survey instrument that many state agencies, including ERS, use to
provide valuable insights for organizational development and strategic planning.
Dr. Landuyt, shares the history of the survey, going back to the 70s, how it has changed over the years and how agencies are using it to improve leadership and support employees.
The SEE is a survey gives leaders valuable information to understand and improve their organizational culture and it provides employees a place to share their thoughts and insights.
In this interview you will hear why employees leave jobs in state government and what we can do about it. Spoiler, it is much more than pay!
Whether you're leading a state agency, are part of a team within a large organization I know you are going to gain some valuable insight from this conversation.
Learn more about the Survey for Employee Engagement
Check out the video mentioned about TxDOT leaders
Connect with and learn more about Dr. Noel Landuyt, Ph.D.
Lacy talks with Rebecca Castillo, who works for the TDCJ Training and Leader Development Division and is a mother of two boys. With her busy lifestyle, she had not been prioritizing herself, and knew something had to change. The decision to take charge of her health literally changed her life. Rebecca shares how her journey toward self-care or her preferred term, “self-love,” got her to schedule an overdue wellness visit and mammogram. The early of detection of breast cancer saved her life. Rebecca thought, there’s never a good time to go to the doctor. “But it’s going to be worth it if you take the time. I caught my cancer early and I still get to be here with my boys.”
Links to resources:
Wondr Health Application
ERS Wellness Webpage
Virtual Fitness Class Calendar
Webinar Archives
Virtual Wellness Fair Channel
Lacy talks with Patricia Hord, the Grant Education and Communications Specialist at the Office of Consumer Credit Commissioner.
How does your personality and family background shape your relationship with money and spending habits. Was your family often struggling financially or were you often the recipient of enormous generosity? These experiences can shape a person’s money mindset. Are you a saver/splurger? A compulsive saver or a worrier? A gambler or a compulsive spender? A compulsive money earner are are you indifferent to money? Find out how to manage these tendencies by understanding yourself (personality and beliefs about money) and how this shapes your financial tendencies. She also talks about important steps for making financial decisions that are more in alignment with
your money goals or achieve financial wellness.
Resources Mentioned:
Enneagram Institute
Ramsey Solutions
https://www.fdic.gov/
https://www.consumerfinance.gov/
Imagine the comfort of knowing that your child (or grandchild) will to be able to go to college. Texas college savings plans can help you turn that dream into a reality. Lacy talks to Linda Fernandez about one of these: The Texas Tuition Promise Fund, which allows participants to prepay their future undergraduate tuition and school-wide required fees at Texas public colleges and universities… without the worry of investment risks. Linda is the Director of Educational Opportunities and Investments for the Comptroller and answers questions about the 15-year-old program. Do you have to select a college or university when you enroll? (No) Can any family member enroll a beneficiary in the program? (Yes) Are there different payment options? (Yes) What can you use the funds for? How are they used if a child does not attend a Texas public college or university? Listen in to find out.
Tuitionpromise.org
Lacy interviews her ERS co-workers, Armando Villarreal and Amy Chamberlain about an unusual “office gift exchange.” When Amy learned that Armando was undergoing daily dialysis in January, she already knew what that meant… that his kidneys were failing and that his life had become extremely difficult. In this episode, Amy and Armando share their story about what it’s like to be in need of a kidney and what it’s like to become a living donor. Although Amy’s kidney was not a match for Armando, she decided to donate to a stranger through the National Kidney Registry (NKR) so that Armando can be matched with another donor and return to living a long and full life.
https://www.kidneyregistry.org/
https://freakonomics.com/podcast/make-me-a-match-update/
https://www.kidney.org/transplantation/livingdonors/general-information-living-donation
Share your well-wishes for Armando to wellness@ers.texas.gov
In the second part of this two-part series on women’s health, Lacy brings your questions about polycystic ovarian syndrome (PCOS), urinary incontinence, sex drive, hormones and weight gain (and more!) to Dr. Elisa Brown-Pruitt, M.D., Regional Director for the Laura Bush Institute for Women’s Health at Texas Tech University Health Sciences Center and Professor in the Department of Obstetrics and Gynecology at Texas Tech Health Sciences Center in Odessa.
In a recent webinar with Dr. Brown, we received more questions from participants than we had time for, many of them on this topic. In Part 2 of this two-part episode series, Dr. Brown gives her thoughtful answers to questions like:
- What is PCOS and is it our fault? (no!)
- How can I treat the symptoms of PCOS, like weight gain, at any age? How should birth control pills be used as a treatment for PCOS?
- What impacts lack of sex drive in women and how can we address it?
- What causes urinary incontinence in women, and how can we prevent and treat it?
- What kinds of specialists can best diagnose and treat pelvic floor disorders?
- What causes vaginal atrophy and how can we treat it?
Resources:
Link to full Webinar Recording
Link to CDC Women's Health Information
In this two-part series, Lacy brings your questions about menopause and perimenopause to Dr. Elisa Brown-Pruitt, M.D., Regional Director for the Laura Bush Institute for Women’s Health at Texas Tech University Health Sciences Center and Professor in the Department of Obstetrics and Gynecology at Texas Tech Health Sciences Center in Odessa.
In a recent webinar with Dr. Brown, we received more questions from participants than we had time on this topic, so we’re using the podcast to share the answers. In Part 1 of this two-part episode series, Dr. Brown gives her thoughtful answers to questions like:
What are the causes of and the difference between menopause and perimenopause, and how long does each stage last?
How can you treat symptoms like hot flashes, poor sleep and mood, or a slow-down in libido and metabolism?
For treating symptoms, what kind of hormone replacement therapies are safe and effective, and which over-the-counter supplements do you recommend?
Can you become pregnant when you are in the perimenopausal stage?
Resources:
Link to full Webinar Recording
Link to CDC Women's Health Information
Lacy talks with Dr. Alex Lesko, Executive Medical Director for the ERS HealthSelect health plans, about how we can support our male family members and friends when it comes to their health and well-being. Up to 60% of men do not see a doctor on a regular basis and are less likely to take ownership of their health and well-being than those who do. For example, 36% of men (vs. 50% of women) get annual check-ups in the ERS HealthSelect plans; compared to women, men are also more likely to develop a chronic condition, such as hypertension, have shorter life spans, and are more likely to die by suicide. Why? And what can we do about it?
Lacy and Dr. Lesko talk able the key reasons that keep men from seeing the doctor and the important role their spouses play in changing that. They also discuss the cues to look for when someone is struggling with a mental health issue, and the ways that the ERS HealthSelect plans can help them access the care they need.
Registration link for Dr. Lesko's webinar
Webinar Archives
ERS Wellness Page
HealthSelect Men's Health Webpage
Lacy talks with Tara Humphreys, Field Interpretation Coordinator with Texas State Parks, who shares her passion for connecting our hearts and minds with all that our state parks have to offer. With 89 parks that are as varied as this state, the Texas Parks and Wildlife Department celebrates 100 years our Texas State Parks with special events – making this a particularly fun time to visit! Whether you are seasoned park visitor or brand new to experiencing the outdoors, Tara says “We’ve got you!”
Tara shares the resources for planning your visit and your activities (including accessible options) – from walking to hiking, to kayaking and birdwatching. Or just sit and take in the sights, sounds. Never camped? Tara shares information about an affordable program for a group of up to 6 people called Texas Outdoor Family that will provide all the camping gear you need and teach you how to use it.
Resources:
LINK to Andy Walton’s song about the Frio River or Garner State Park
Annual Park Pass – 512-389-8900 or purchase at a local state park $70 for a primary holder (valuable if you visit more than a couple of parks a year
TPWD Centennial Celebration Information - check out all of the celebration opportunities at State Parks around the state!
State Parks for Beginners - easy steps to get started using our beautiful state parks!
Texas Outdoor Family Page - let the experts take you out camping! Groups of 6 can learn how to camp through this program
In this episode Lacy talks with Todd Whitthorne, a nationally recognized health and wellness speaker about the one key driver for health and happiness, the quality of our relationships. Todd shares insight on what distracts us from our relationships and strategies for how to be more intentional in building healthy relationships at work and home.
Register for Todd's Webinar through this registration link. Watch recordings of previous webinars through the ERS Wellness Channel.
Learn more about wellness offerings, upcoming events and more through the ERS Wellness Webpage.
Links to resources mentioned in the webinar:
Harvard Study of Adult Development
The Good Life
Surgeon General's Advisory on Loneliness
London Black Cab Study
If you’re a State of Texas employee, you might already know about the free fitness classes offered online almost every day of the work week. The new Virtual Wellness Calendar features a range of classes lead by other state employees, including Jewell Smith of Office of Attorney General; Mackenzie McIntyre of Texas Department of Transportation, and , Rachel Schey of Alamo College District.
In part 2 of this series you will hear why these wonderful people are providing this resource and how Virtual Fitness classes may help to support mental health as well!
Join and share this resource with your friends and colleagues:
Resources: http://www.wellness.texas.gov/Challenge.htm
Provide feedback or ask questions: lacy.wolff@ers.texas.gov
Meet our fitness instructors!
If you’re a State of Texas employee, you might already know about the free fitness classes offered online almost every day of the work week. The new Virtual Wellness Calendar features a range of classes lead by other state employees, including Jewell Smith of Office of Attorney General; Mackenzie McIntyre of Texas Department of Transportation, and , Rachel Schey of Alamo College District.
Get to know these inspirational women and why they teach, in addition to their day job. What motivates them? (spoiler alert… it’s YOU!) And hear their passion for meeting people at their own fitness level!
Resources: http://www.wellness.texas.gov/Challenge.htm
In this episode Lacy talks with Lesley Jimenez, MPH, who serves as the Statewide Wellness Coordinator at Texas Department of State Health Services. Lesley shares how the Get Fit Challenge came to be, what she does to support health and wellness of state agencies and how we can participate and get the most of out the Get Fit Texas Challenge!
Learn more about the challenge through the Get Fit Texas Website.
Enjoy a virtual fitness class with other participants through the Virtual Fitness Calendar.
and read the code that supports wellness policies and initiatives at our state agencies.
Register to see who won the challenge in our webcast or attend other wellness events through the ERS Wellness Calendar.
If you have feedback or questions, please email me at lacy.wolff@ers.texas.gov.
In the final episode of a 3-part “music and wellness” podcast series, we listen to the music and stories from state employees (TxDOT & TDI) who shared their time and musical talent at our 2022 state employee virtual wellness fair. This episode is co-hosted by Jimmy Anderson, a state worker and drummer for the Austin band The Bandoliers. Experience the power of music in this very special series.
Check out all of the afternoon concerts and more through the 2022 Virtual Wellness Fair Channel.
Send feedback for this episode and these performers to lacy.wolff@ers.texas.gov
In this second of a 3-part “music and wellness” podcast series, we listen to the music and stories from state employees ( from ERS, TDI, TPWD and CPA) who shared their time and musical talent at our 2022 state employee virtual wellness fair. Each of the musicians reflects on the how role of music in their lives has changed over time and the ways it contributes to their own well-being. This episode is co-hosted by Jimmy Anderson, a state worker and drummer for the Austin band The Bandoliers – whose music is featured on this episode. Experience the power of music in this very special series.
Check out all of the afternoon concerts and more through the 2022 Virtual Wellness Fair Channel.
Send feedback for this episode and these performers to lacy.wolff@ers.texas.gov
In this first of a 3-part “music and wellness” podcast series, we listen to the music and stories from state employees who shared their time and musical talent at our 2022 state employee virtual wellness fair. Each of them reflects on how music has contributed to their own wellness in surprising ways. This episode is co-hosted by Jimmy Anderson, who not only plays in the Austin band The Bandoliers, he also served as videographer for our wellness fair concert series and works for the Office of Comptroller Accounts. Experience the power of music in this very special series.
Check out all of the afternoon concerts and more through the 2022 Virtual Wellness Fair Channel.
Send feedback for this episode and these performers to lacy.wolff@ers.texas.gov
How can slam poetry change your day? In this very unique and short episode of the podcast, Lacy introduces Brian Francis, retired executive director of the Texas Department of Licensing and Regulation and a nationally acclaimed slam poet. We get to hear Brian as he uses the words submitted to him from state employees to create a poem on the spot. The words and the poem are inspired by the theme of our most recent State Employee Virtual Wellness Fair: Adapt & Thrive. Feel inspired by Brian’s weaving of words into a tapestry of emotions, aspirations and song. We are all poets. Words matter. And today is our moment.
Watch Brian Francis' full poetry session in video format
You can also check out all of this year's sessions from the 2022 Virtual Wellness Fair through the 2022 Virtual Wellness Fair Channel!
Lacy talks with Dr. Genovese, Chief Medical Officer for Acadia Healthcare, the largest standalone provider of behavioral health care in the U.S., about trauma’s impact on the brain and what we can do about it. Learn about the ways we all experience trauma on a daily basis and the unusual amount of trauma experienced by first responders, who make up a significant portion of our state employee population. Dr. Genovese describes how unmanaged stress can change how your brain is wired and how you see the world. He also shares strategies for preparing yourself and for taking care of yourself during or after a traumatic or stressful experience. He also touches on the surprising impact of alcohol consumption on stress.
Check out the recent webinars we have offered on Brain Health:
Dr. Russell Frohardt, Ph.D. Q&A with a Neuroscientist
Mindfulness & Your Brain Webinar
Sleep & Your Brain Webinar
Registration is OPEN! October 17-21, 2022 Virtual Wellness Fair Registration Page!
Lacy talks with Holly Cuozzo, a fitness specialist with the Texas Department of Public Safety. At the time of this interview, groceries cost 10% more than they did a year ago. With two teenage boys to feed, Lacy empathizes with other families feeling this impact on her household. Learn how Holly and Lacy approach eating well and economically at home, work and on the go. You’ll be craving Holly’s fried rice recipe at the end!
Resources:
MyPlate | U.S. Department of Agriculture for meal planning
Eating Well on a Budget Webinar with Holly Cuozzo, MS
DPS Fitness Wellness Unit webpage
ERS Wellness Events Calendar
Holly's Easy Fried Rice Recipe
Ingredients:
• 3 ½ cups Brown or White Rice, cooked
• 1 cup Chicken Breast, Ham, Pork, or Tofu, cooked and chopped (optional)
• 2 Eggs, beaten
• 1 cup Mixed Vegetables, cooked and chopped use fresh or frozen
• 2 Green Onions, slices
• 1 tbsp Vegetable Oil
• Soy Sauce and/or Hot Sauce to taste
Yield: 4 servings
Instructions:
- Wash hands with soap and water.
- Heat pan. Add 1 tsp of oil. Add eggs and scramble.
- Remove cooked eggs and set aside.
- Add the rest of oil (2 tsp) to pan. Stir fry rice, breaking up lumps by pressing rice against pan.
- Add cooked protein and/or vegetables. Stir fry until heated.
- Add green onions, reserved eggs, and sauce to taste. Serve hot.
- Cover and refrigerate leftovers within two hours.
Lacy visits with Melanie Odums from the non-profit Trellis Company about new information that can have a huge impact your financial health. If you have been making payments on student loan debt over the years while employed by a state agency (or any governmental entity), a public school or institute of higher educations, or a non-profit, you might be eligible for loan forgiveness from the federal government. There have been temporary changes to the Public Service Loan Forgiveness Program, making even more people eligible for loan forgiveness. But borrowers must apply to the U.S. Department of Education before October 31, 2022, to take advantage of these temporary, more relaxed rules.
Melanie Odums is an Accredited Financial Counselor and has been working in the financial aid industry for 17 years. She has had a variety of roles in financial aid administration and loan servicing, including working one-on-one with college students and families. Through this work she has helped many individuals understand and navigate the financial aid process, their student loans, and their personal finances. She has a bachelor’s degree in business management from Texas State University.
Resources mentioned in the podcast:
Upcoming webinars can be found at the ERS Wellness Events Calendar
Trellis webpage with more resources and links
Text Questions to: (512) 359-8838
Years before Alexis Schminke became a fitness instructor with Texas Department of Public Safety (DPS), Alexis was an active child from an active family, who became a teen who struggled with body image and her relationship with food. She later became a forensic scientist with DPS and even later, found her passion for health and wellness… and for her own changing body.
Alexis talks about her journey to becoming an active adult and what keeps her motivated to feel good in her body.
Resources:
Movement Mindset Webinar Link
Virtual Fitness Calendar Link
HealthSelect Wellness Benefit Resources
ERS Discount Purchase Program Link
In this short episode Lacy discusses how your mindset impacts your movement. She reflects on her childhood experiences that helped her to build movement mindset and how her mindset changed when she no longer had team sports in her life.
Through a new activity she found a renewed sense of purpose and way to move that has been a cornerstone of her movement practice for the past 18 years. In this podcast you will hear 5 strategies to help you build or maintain your movement mindset!
Resources mentioned during this episode:
1 Degree of Difference Webinar
State Employee Virtual Fitness Calendar
Join us for a webinar on this topic on July 14th from 10-11 a.m.: Movement Mindset Registration Link
Lacy talks to Dr. Russell Frohardt, neuroscientist and Dean for Academic Success at Northwest Vista College, about keeping chronic stress in check. The human stress system evolved to alert us to immediate danger so that we can act fast and stay safe. But in this modern age, we must manage a stress system that is chronically “on.” Unlike our ancestors, who faced dangers in the natural elements, we face an onslaught of concerning news from the frontlines of war, a global pandemic, extreme weather events, poverty, and more. If just reading these words quickens your heart rate, your stress system is engaged, and when it’s engaged for too long, other systems in our bodies can break down, increasing our risk for disease - both physical and mental. Dr. Frohardt talks about the surprising health risks of unchecked stress. Find out what activities he recommends for you to take control of chronic stress.
Resources:
If it is before June 23rd sign up for the webinar featuring Dr. Frohardt:
Men's Health & Human Performance Webinar Registration Link
If it is after June 23rd, you will find a recording of this webinar in our ERS Webinar Archives Channel.
Adult Wellness Guidelines
HealthSelect Preventive services Flyer
Employees, retirees and dependents covered by an ERS-administered health plan, learn about your wellness resources on this ERS webpage.
Lacy talks with her ERS colleague, Diana Kongevick, Director of Group Benefits. As the person who directly oversees the HealthSelect health plans and other insurance plans, Diana shares the very human impacts of these programs. She also shares valuable insight and lessons from the unexpected loss of a child… not once, but twice. She talks about the unexpected gift she received from her adult daughter after her unexpected death, and how we can prepare this same gift for our families. As someone who has experienced and still experiences profound grief, Diana shares ways she feels support and comfort from others. Knowing that mental health is health, Diana highlights the professional support available to us and our families through our health plan. Finally, with regard to your ERS-administered benefits, she shares simple steps that can help you save money and one that can perhaps save your life.
Resources:
HealthSelect mental health benefits
Summer Enrollment 2022
HealthSelectShoppERS member journey
HealthSelectShoppERS FAQ
In part 3 of this 3 part podcast Professor Raj explains the BAMBA model of happiness. BAMBA represents the 5 determinants of happiness in the workplace and includes:
- Basic Needs
- Autonomy
- Mastery
- Belonging
- Abundance Culture
Are You Controlling of Others Scale
1- Strongly disagree 2- Disagree 3- Probably disagree 4- Neutral 5-Probably agree 6- Agree
7 – Strongly Agree1. I have high expectations for the people that are important to me.
2. I have very high standards for those around me.
3. If I ask someone to do something I expect it to be done flawlessly.
4. I can't be bothered by people who won't strive to better themselves.
5. The people who matter to me should never let me down.
What it means:
5-15- Afraid of control
16-25 Ideal
26-35 Control freak
Gratitude exercise to improve culture:
1. Think of a person that has had a positive impact on you in the recent past. (ideally not someone you have thanked before).
2. Send them a short note (or text) thanking them for the positive impact they have had on you
Check out the WestJet Ad that shows a great example of what abundance culture looks like!
Resources:
- Happiness at Work Webinar for ERS
- Raj's book: “If You’re So Smart, Why Aren’t You Happy?”
Raj's online course links (available at no cost):
- A Life of Happiness and Fulfillment | Coursera
- Happier Employees and Return-On-Investment Course | edX
This short episode is Part 2 of a 3-part series on happiness and why it matters in the workplace with Raj Raghunathan, Ph.D. Following up on our April 29 episode on the research around workplace happiness, Lacy walks you through a few questions to measure your happiness at work and how that connects to productivity. Get ready with your calculators to tabulate your score.
Resources:
- Happiness at Work Webinar for ERS
- Raj's book: “If You’re So Smart, Why Aren’t You Happy?”
Raj's online course links (available at no cost):
- A Life of Happiness and Fulfillment | Coursera
- Happier Employees and Return-On-Investment Course | edX
Happiness at work scale
1- Strongly disagree 2- Disagree 3- Probably disagree 4- Neutral 5-Probably agree 6- Agree
7 – Strongly Agree
- In most ways, my work life is close to my ideal
- I am satisfied with my work life.
- The conditions of m work life are excellent.
- So far, I have gotten the important things I want in my work life.
- If I could live my work life (career) all over again, I would change almost nothing.
Productivity at work scale
1- Strongly disagree 2- Disagree 3- Probably disagree 4- Neutral 5-Probably agree 6- Agree
7 –Strongly Agree
- My organization gets good work out of me for the salary they pay me
- In the past year, I took very little sick leave
- My contributions to my organization are significant
- In the past month, I’ve spent very little time not working (e.g., surfing the Internet or engaging in idle chat(
- In the past year, I have rarely felt like quitting my job
In this short podcast episode, Lacy shares a recording from a recent webinar she hosted with Raj Raghunathan, Ph.D. on the topic of happiness and why it matters in the workplace. Author of “If You’re So Smart, Why Aren’t You Happy?” Dr. Raghunathan shares research on the relationship between happiness and workplace productivity, and why employers should care.
Read more about the book: “If You’re So Smart, Why Aren’t You Happy?”
You may email Lacy for the slide deck to Dr. Raghunathan’s recent webinar at lacy.wolff@ers.texas.gov or watch the entire 1-hour presentation on the ERS Wellness Channel.
Raj's online course links (available at no cost):
A Life of Happiness and Fulfillment | Coursera
Happier Employees and Return-On-Investment Course | edX
Director of Workforce Development at the Texas Department of Transportation, Chris Young oversees employee development and training. Even though he identifies as a lifelong learner, Chris hadn’t considered yoga to be something he would do, until he unknowingly started a stretching routine after a back injury. Today, Chris still uses – and teaches, of course -- yoga to support physical recovery and manage stress. Learn how TxDOT employees have adopted a “flex and stretch” morning routine and how you can practice yoga for your fitness level, your own clothing and environment. Chris also shares how we can all use our breath to reset our nervous systems after we encounter “email apnea” and other stressful moments.
Website for James Nestor, author of Breath: The New Science of a Lost Art -- https://www.mrjamesnestor.com/
Practice Yoga with Chris:
15 Minutes of Chair Yoga https://youtu.be/sitmvr3v1W
30 Minute Yoga Practice https://youtu.be/G-tPfXs9QwU
10 Minute Yoga Refresh https://youtu.be/sonKIp5RSg8
Lacy talks with Kristn Trimble, a unit supervisor at the TDCJ Parole Division who participated in the daily morning check-ins over Zoom during all 10 weeks of the 2022 Get Fit Challenge. Struck by Kristn’s motivation to “show up” and challenge herself physically, Lacy wondered what brought her to this point, how she stays motivated and how she used the Get Fit daily workouts and the Wondr Health program to make lifestyle changes around eating and movement. Her “fits and starts” and initial frustrations are relatable. And Kristn’s enthusiasm for how she feels in her body is infectious.
Learn more about Wondr Health and apply to participate yourself through this link.
Take part in our Virtual Fitness classes ! Join fitness instructors Jewell Smith, Mackenzie McIntyre & Chris Young! The Get Fit Texas platform will be our home for the calendar for now. Login and go to the calendar tab on the left side of the page.
Participate in future wellness webinars through the ERS Wellness Events page.
Take a walk as you listen to Lacy’s talk with Lindsey Menge, a licensed and registered dietitian, who is a member of the faculty and the employee wellness leadership team at Texas State University. Lindsey simplifies a sometimes complicated topic, which will have you considering whether intermittent fasting is right for you. She shares the three common forms of intermittent fasting, the health benefits and the challenges. Lindsey answers questions like: How long does it take to see physical changes in our body with intermittent fasting? Is it better than everyday caloric restriction? What foods/drinks don’t break your fast when you’re fasting? Plus, learn how your window for food consumption can take advantage of your internal body clock!
Additional resources:
Register for the March 23, 2022, free webinar Intermittent Fasting & Immunity with Lindsey Menge MS, RD, LD or watch the recording of that webinar here.
The Academy of Nutrition and Dietetics
Learn about the Lifestyle Change Programs available for HealthSelect plan participants!
Your primary care provider!
Welcome to Part 2 of Lacy’s talk with Dr. Tedd Mitchell, M.D., and Dr. Janet Tornelli-Mitchell, M.D., chancellor and first lady of the Texas Tech University System. In Part 1, the Mitchells shared their mutual passion for fitness and a lifestyle that prevents illness and disease. As leaders, they are transforming the health of the Texas Tech University System’s workforce by promoting one of our health plan’s two, no-cost weight management programs: Wondr Health. Listening to these medical doctors, you are likely to investigate Wondr Health for yourself. You’ll also be inspired to schedule your annual visit with the doctor after you hear the Mitchells talk about what holds us back from seeing the doctor and the life-changing difference of early detection.
Resources discussed in this episode:
Learn more about Texas Tech System's Wellness initiatives through their dedicated Health and Wellness Webpage.
Read Dr. Janet Tornelli-Mitchell, MD's personal testimony.
Learn more and enroll in Wondr Health or Real Appeal!
ERS Tobacco Policy & Resources to help you quit
Feel great about your walk as you listen to Part 1 of Lacy’s talk with Dr. Tedd Mitchell, M.D, and Dr. Janet Tornelli-Mitchell, M.D., chancellor and first lady of the Texas Tech University System. For them, physical activity – especially a daily walk together – has played an outsized role in their 38-year relationship. The Mitchells share the ways they’ve prioritized fitness in their time together and with their kids, and how it keeps them connected. As doctors who practiced at the Cooper Clinic in Dallas for 20 years, they’ve both prescribed exercise as medicine to help their patients stay “functionally fit” as they grow older. But what does that mean? Learn the difference between exercise for performance and physical activity for health, at any age.
Read more about Dr. Tedd Mitchell and Dr. Janet Tornelli-Mitchell through their bio pages.
In part two of this two-part conversation, Lacy talks with Celeste Harris, a forensic psychologist with the Texas Department of Public Safety, about ways we can improve our relationships by avoiding common communication pitfalls and create new communication habits. Try as we might, we can’t (and shouldn’t) control another person’s behaviors. But we can identify and communicate our own feelings and needs and develop awareness around errors in our own thinking (for example, assumptions aren’t always helpful or true). Dr. Harris will share valuable mindsets and habits that can build positive communication roads that over time can become superhighways!
Resources for Building Healthy Relationships:
Building Healthy Relationships Webinar Recording
Gottman Institute Website
5 Love Languages Website
16 Personalities Quiz Website
Positive Psychology Website
Psychology Today Website
American Psychological Association Website
HealthSelect of Texas Mental Health Benefits Webpage
In part one of this two-part conversation, Lacy talks with Celesta Harris, a forensic psychologist with the Texas Department of Public Safety, about ways couples can improve their relationship, which can lead to stronger health. Studies show that feeling supported, understood, and accepted increases happiness and reduces our risk for health problems. But what if you don’t feel that way in your partnership or marriage? Dr. Harris describes concrete steps couples can take to improve communication about difficult feelings.
If you want to learn more about this topic, be sure to tune in to part 2 of the conversation, airing on 2/18/2022. You may also register for her ERS Wellness Webinar “Building Healthy Relationships” on 2/17/2022 at this link. A recording of that webinar will be published in the ERS Webinar Archives at this link.
In this podcast, Dr. Harris references a Brené Brown video on Empathy vs. Sympathy. Here is the link to this great 3 minute video!
Lacy talks with David Yebra, U.S. Army veteran and Director of Training and Leader Development at the Texas Department of Criminal Justice. What would it mean to become a better version of yourself? Director Yebra describes the extraordinary power of our own minds to both limit and guide ourselves into a future we envision. Why take the time to envision a future you? Well, “you cannot create what you cannot imagine.” Director Yebra shares ways he uses his mistakes, is vulnerable with his support team, tests his capabilities, and adapts to a situation to help him reach big goals. You can apply these approaches toward any goal… for your health, relationships, job performance or career.
If you want to learn more about this topic, watch the recording of his 1/14/22 webinar: Envisioning Your Future and Setting Goals**.
If you would like to recommend someone for the podcast please email us at wellness@ers.texas.gov**
Lacy talks with Dr. John Hellerstedt, M.D., who leads the agency responsible for Texas’ response to the pandemic: the Texas Department of State Health Services.
Fully aware of the role that strong health plays in protecting each of us from serious illness, Dr. Hellerstedt admits that -- like many of us -- he’s struggled to prioritize his health during these stressful two years. And he shares his inspiration for getting back on track after an eye-opening visit to the doctor. Learn the Get Fit Texas Challenge is ideal for any state employee looking to reclaim their health, and why “no pain, no gain” is flat-out wrong!
BONUS: if you are a state employee, you will feel incredibly appreciated by this state agency leader who knows how talented and dedicated you are to your fellow Texans.
- ERS Wellness Events Channel- Through our channel can view the recorded version of tour past webinars, short tutorial videos, & brain breaks – click “Load More” in the middle of the page to see a library of 32 webinars on various topics related to health and well-being.
- Get Fit Texas …be sure to check out the “Calendar” tab on the left side where you will find daily virtual fitness & wellness opportunities!
- Get Fit Texas Swag Bag - Find links to more great resources and benefits available to you !
Most of us already know what we need to do to become the person we want to be – healthier, more organized, or [insert your aspiration here]! But how do we sustain our motivation and habits to get us there? In this 18-minute episode of “ERS Walk & Talk,” Lacy shares the keys to behavior change that she has learned in her 20-year career in the field of health and wellness.
Lacy discusses how we can use motivation to build systems and habits that will help us reach our goals in 2022!
To learn more and register for upcoming webinars discussed in the podcast go to the ERS Wellness Events Calendar.
Also, make sure you are registered for the Get Fit Texas Challenge so you can participate in all of the upcoming virtual fitness offerings available with us!
In this 45-minute episode, Lacy sits down with Erica Grigg, JD and Kristen Huff, JD in a conversation to build our emotional resilience, especially as we get busier this holiday season. As attorneys working in the mental health space, Erica and Kristen share ways to recognize and manage burnout and compassion fatigue, which they describe as “diseases of disengagement.” Learn more about these conditions that are on the rise in the U.S., in the first half of the episode. In the second half, take away effective strategies to avoid or bounce back from burnout.
Register for the upcoming Gratitude Challenge to participate in 15 minute morning check-ins to connect and practice gratitude in various ways December 13-17, 2021.
Listen to the full webinar featuring Erica and Kristen, Managing Burnout & Compassion Fatigue.
Learn about your mental health resources, including virtual mental health visits through https://healthselectoftexas.com/
Check out the many free resources available through the Texas Lawyer Assistance Program website.
In this Walk & Talk episode, Lacy skips the walk to talk with three key people about the top 10 takeaways from the many virtual events that made up the 2021 State Employee Wellness Fair.
Lacy, Jewell, Tara and Amy share bloopers and the surprising insights they had about themselves throughout the previous week of webinars, jam sessions, and morning check-ins. Warning: this episode contains anecdotes that will make you want to listen to some of the event recordings at the 2021 Virtual Wellness Fair Channel.
Lacy walks and talks with Renee Rogers, an exercise physiologist who avoids the word exercise. Most of us (4 out of 5) don‘t get enough physical activity in our day. Could our mindset around “exercise” be holding us back? Learn how to re-think your way into moving more from this 30-minute conversation about self-compassion, physical activity, what “counts” and how it makes you feel. How can walking be even better than running? What can physical activity do for you? Find out in this episode.
Register for the Virtual Wellness Fair and Dr. Rogers Events at the Virtual Wellness Fair Webpage.
The direct link to register for Dr. Rogers webinar can be found through the Move More For You Webinar registration link.
If the event has already passed, you can find the archived version in the ERS Wellness Channel.
Let us know what you think of this episode at wellness@ers.texas.gov
Lacy walks and talks at sunrise with Todd Whitthorne, the aptly titled Chief Inspiration Officer for Wondr Health, as he walks round Andy Brown Park East in Coppell, Texas. In our world of distractions and an ongoing pandemic, many of us feel kinda “meh”…. as if we are languishing. Todd shares his antidote: strategies for flourishing, living life with intention, taking our attention back and prioritizing our passions. What does he consider an essential element for a perfect day? Who inspires a Chief Inspiration Officer? Find out in this episode.
Here is the direct link to the HealthSelect Wondr Health page where you can learn more about this life changing program and apply to participate.
Todd will also be our Keynote Speaker for an upcoming Virtual Wellness Fair on October 18th! Register to hear him live through the ERS Wellness Events Calendar.
If you are listening to this after the event has passed you can find the recorded version in the ERS Wellness Events Channel.
Steven White: Building Culture to Support Brain Health
Lacy walks and talks with “recovering multi-tasker” Steven White, Chief Operating Officer of the Center for Brain Health, University of Texas at Dallas, as he walks around the Dallas campus. In our 08/20/2021 podcast, Dr. Sandra Bond-Chapman explained the impact of chronic multi-tasking on our brain health and productivity. What does a work environment look like when it supports our brain health, productivity, creativity and happiness? In this episode, her colleague Steven White shares practices that support your own brain health and a “brain-healthy” workplace culture.
You’ll have the opportunity to ask questions and learn more at our webinar with Steven White on September 23, 2021 at 10 a.m. CT: Enhancing Performance and Productivity in the Modern Workplace. Register at no cost on ERS’ Wellness events page or watch the recording at a later date on our wellness webinar archives.
Lacy walks and talks with Dr. Sandra Bond-Chapman, founder of the Center for Brain Health at University of Texas at Dallas. What is brain health and can we really improve it beyond a certain age? Why is multi-tasking as bad for our brain as smoking is for our lungs? Dr. Bond-Chapman answers these questions and give proven strategies you can use to boost your cognitive efficiency by as much as 30%. Want to complete a task in almost half the time … at any age? Or learn the #1 thing you can do to improve your memory? Then tune out your distractions and tune in to this episode.
Sign up for Dr. Chapman's 9/8/21 webinar through this link: https://register.gotowebinar.com/register/4225780943439231501 or listen to the recording at a later date at this link: https://www.gotostage.com/channel/ers-wellness
Learn more about the brain health initiative mentioned in the webinar through this link:
https://platform.thebrainhealthproject.org
Lacy walks and talks with her boss, Porter Wilson, Executive Director of the Employees Retirement System of Texas (ERS), as he hikes the hills of his northwest Austin neighborhood. Porter describes how his physical activity has had to change over the years and how he uses music as his fuel. How did a musician and Capitol Tour guide find himself as the leader of a state agency decades later? What does health and wellness even have to do with a retirement system? Find out more about this and about the big changes the legislature made to our retirement plan recently in this 30-minute episode.
Porter's Spotify handle is pmwilson000 and the playlist he uses is titled "Running."
If you would like more information about your benefits please check out our website at https://ers.texas.gov/
Lacy walks and talks with Andrea Johnson and Christine Graham in their respective Austin-area neighborhoods. Feeling in control of our finances and working toward money goals is good for our mental health! As financial educators at the Texas Office of Consumer Credit Commission (OCCC), Christina and Andrea share the top questions they get from the public around money. From building your first budget to understanding your credit report and managing debt, Christine and Andrea have the guidance and tools to get started.
You’ll have the opportunity to ask questions and learn more at three webinars with Christine and Andrea in August. Topics include: Building a Budget, Credit 101, and Buying a Home. Register at no cost on ERS’ Wellness events page. Or after the webinars, watch the recordings on ERS Webinar Archives page.
As discussed in the podcast, here is the link to the OCCC Fillable Budgeting Worksheet and more info on the Marshmallow Study!
Lacy walks & talks with Dr. Marco Palma, behavioral economist and director of the Behavior Lab at Texas A&M University. Through research, Dr. Palma and his team are discovering what motivates our behaviors, like food choices and spending. Why are we reluctant to change our behaviors, and how can we trick our brains to make better decisions? Learn how “commitment devices,” social support, and mood can influence our behaviors, and how setting small, achievable goals fuels motivation.
You’ll have the opportunity to ask questions and learn more at our webinar with Dr. Palma on August 12, 2021 at 10 a.m. CT: Using behavioral science to make better money decisions. Register at no cost on ERS’ Wellness events page.
Lacy walks & talks with David Yebra, U.S. Army veteran and Director of Training and Leader Development at the Texas Department of Criminal Justice. Director Yebra shares how he stays motivated personally and some strategies that can help all of us to become, not just physically active, but the person you want be. What does physical activity have to do with performance and leadership? Find out from seasoned leader in his 50s who plays soccer with thirtysomethings!
Director Yebra also talks about his experience participating in one of HealthSelect’s weight management programs: Wondr Health. Participants in HealthSelect health plans can learn more and enroll for no cost using this link. Also, if you would like to hear more from Director David Yebra, watch this webinar he delivered for us titled Fit to Lead.
Lacy walks & talks with Dr. Tim Church, one of the country’s leading clinical thought leaders in exercise and obesity research. Find out how just starting to move, like taking a short stroll, has an outsized impact on your health. If you do one thing to ensure you keep up your movement practice, what should it be? Dr. Church explains why even though “more is better,” it’s not as much as you’d expect. Just getting started is key. In addition to this podcast, you can learn more from Dr. Church by registering for our 7/15/2021 webinar with him on ERS’ Wellness events page. Or after 7/15/21, watch the recording on ERS Webinar Archives page.
Dr. Tim Church, M.D., M.P.H, Ph.D., is Chief Medical Officer and Chief Strategy Officer of Wondr Health.
Lacy walks and talks with Texas State Parks Director Rodney Franklin, who oversees 88 state parks, encompassing 640,000+ acres of natural beauty. Dir. Franklin shares why more doctors are prescribing time in nature and where to find the often-overlooked natural spaces near you. With limited options during the pandemic, more people discovered state parks and new ways to experience the outdoors -- from the gulf coast beaches to the piney woods and mystical lakes of East Texas, and the second largest canyon in the U.S., right in the Texas panhandle. Find out what’s new for our state parks and how to easily book a last-minute visit, before your doctor orders it!
Register for the upcoming webinar featuring Director Franklin through this link:
https://attendee.gotowebinar.com/register/8459680262284990222
Lacy talks to Mike Harper, supervisor of the Fitness & Wellness Unit at the Texas Department of Public Safety, as he walks his East Austin neighborhood in between rain storms. Having lost his father to an early heart attack, Mike motivates us to engage with our own health and to make an annual wellness visit to the doctor. He shares the surprising reasons men are more reluctant than women to go to the doctor and why “knowing your numbers” matters. Mike also reveals his top two tips for anyone looking to improve their exercise and nutrition. Learn about the little known health impacts of excess weight and programs (available at no cost to HealthSelect health plan participants) that really work.
In this 23-minute Walk & Talk, Lacy talks to Baker Harrell as he walks up hills in his Austin neighborhood. Growing up with obesity in rural Mississippi in the 1980s, Baker describes a pivotal childhood moment in a department store dressing room that not only changed his life, but also the lives of his family members. His experience ultimately led him to found an organization empowering Texans to lead healthier lives called It’s Time Texas. We learn from Baker the most important thing for turning a new healthy behavior into a long-lasting habit and why he views health as the ultimate expression of love.
Learn more about your wellness benefits through the ERS Wellness Webpage:
http://www.ers.texas.gov/wellness and contact us directly via email at wellness@ers.texas.gov
In this 26-minute Walk & Talk, Lacy talks to Megan Humphrey, a mental health counselor with the Texas Department of Public Safety, while Megan walks along a trail near her Austin home. Megan de-codes loneliness as a biological hunger to connect with each other, what it means to have meaningful connections, how social media fails us in this department. She also shares her strategies for recognizing thoughts and sensations around loneliness, and surprising things we can do to create feelings of meaningful connection and boost brain health, like… bilateral stimulation (activated by walking!).
Register for the May 20th webinar Fighting Back against the Loneliness Epidemic through this link: https://register.gotowebinar.com/register/5620709353261704204
Check out past webinars through the ERS Wellness Events Channel:
https://www.gotostage.com/channel/ers-wellness
If you have questions or comments please email lacy.wolff@ers.texas.gov
In this 27-minute Walk & Talk, Dr. Janet Mitchell talks to Lacy from her treadmill on a very windy day in Lubbock, Texas. A former personal physician to Laura Bush and spouse to the Texas Tech University Chancellor Ted Mitchell, Dr. Mitchell shares her passion for women’s health and how prioritizing her own health made her a better parent. Dr. Mitchell describes the dawn of both “aerobic” exercise and preventive medicine, right here in Texas in the 1970s. Learn how she’s promoting Naturally Slim, available through HealthSelect of Texas, to support Texas Tech employees’ health and wellness, and the incredible impact of just walking a total of 30 minutes a day three days a week on your long-term health.
Learn more about the wellness benefits available to you and eligible family members through the ERS Wellness webpage.
In this 20-minute Walk & Talk, Lacy walks in her Pflugerville neighborhood while talking with one of her mentors, recently retired DPS Director Gary Albus in Lubbock, Texas. Through his trademark storytelling, Director Albus shares his simple routine for staying fit – both physically and emotionally -- in retirement and in the middle of the COVID-19 pandemic. Learn the wisdom he found in “Rule of 168,” the secret to asking great questions, and how anyone can become a better person by tapping their inner leader, regardless of their job title.