Workshops and Programs

Katie has worked as a Wellbeing Engagement Consultant at Excellus BlueCross BlueShield for close to 4 years but has over 10 years of corporate wellness experience. In her role with Excellus BCBS, she supports organizations in designing, executing, and evaluating workplace wellness strategies to impact employee health and engagement.

Katie has a Master’s in Science in Athletic Training from West Virginia University with a concentration in Nutrition. She has been a Certified Athletic Trainer (ATC) since 2010, with the primary focus on injury prevention and rehabilitation. She also held a Personal Training Certification for a number of years. She is certified Worksite Wellness Practitioner through Wellness Councils of America as well, a nationally accredited wellness organization.

Dr. Garg is Vice President Medical Affairs Retail Markets of Excellus BlueCross BlueShield.  His responsibilities include planning, managing and executing strategic priorities for Retail Markets (including but not limited to Medicare Advantage).

Ankit began his career in 2010 at Cone Health in Greensboro, North Carolina. Dr. Garg joined Excellus BlueCross BlueShield in June 2022.  Previously, he served as Medicare Product Performance Medical Director at MVP, Medical Director of Patient Experience and Customer Relations at Rochester Regional Health and Lead Hospitalist and Physician Advisor at Johns Hopkins.

Serving the Rochester community, Ankit volunteers at St. Joseph’s Neighborhood Center and People’s Pantry and affiliated with American College of Healthcare Executives and American College of Physicians.

Dr. Garg earned a Master’s in Healthcare Administration degree from University of North Carolina at Chapel Hill, an MD from University of Delhi and is Board Certified in Internal Medicine by ABIM.

Dr. Garg and his wife reside in Brighton, New York, and have 2 children.

Dr. Elliott is an ABPN board-certified adult psychiatrist with board eligibility in addiction medicine. A native of the Finger Lakes, she earned her bachelor’s degree from Cornell University and medical degree from the New York College of Osteopathic Medicine before completing an Adult Psychiatry residency at SUNY Upstate. Following residency, Dr. Elliott took a position as an attending psychiatrist at the Syracuse VA Medical Center and served as the lead psychiatrist for the Substance Treatment Services. She worked to formalize the Syracuse VAMC’s Medication Assisted Treatment program for opioid use disorder and in that capacity influenced a 15-fold increase in Suboxone-waivered providers within the local system. She is a certified buprenorphine-waiver trainer and remains passionate about expanding access to services for marginalized and vulnerable psychiatric populations.

In 2022, Dr. Elliott joined Excellus BCBS as their Behavioral Health Medical Director for Health & Recovery Plans under the Safety Net line of business. She retains a clinical appointment at the Syracuse VAMC and continues to support the ongoing MAT efforts. She also provides clinical supervision to Psychiatry residents from SUNY Upstate, where she is a voluntary faculty member.

Dr. Elliott currently lives in Liverpool, NY with her husband, young daughter and three dogs. She enjoys long-distance running, reading, meditation and interior design.

• This gratitude challenge can be anywhere from 14 days to 21 days (your department chooses the dates and length).
• Each department will receive a challenge kit from the Wellness Initiative with all necessary supplies.
• The goal is for each participant to choose and complete at least one act of gratitude each day of the challenge. Participants check off each act of gratitude they accomplish.
• Each department will receive a challenge kit, including:
  • One gratitude saying poster (sayings may vary)
  • One ‘Life must be lived as play’ poster
  • Positivity card packs
  • Thank you cards
  • Dove dark chocolates
  • Individual items for each participant: gratitude button, personal notepad (notepads may vary),  a list of 30 possible acts of gratitude
• Each department organizer that completes all roles/responsibilities will receive a gratitude mug and notepad as a thank you gift!
• Each department that completes the challenge will receive a gift bag of goodies to share!

• Sign your team up to participate in the department challenge.
  • Choose a team organizer/(s) to deliver the challenge.
  • Choose the dates and length (be sure the start date is far enough away so there is time to pick up the challenge kit).
• Send invitation email to all possible participants (give people a “join by date”).
• Send an email to the Wellness Team with the complete participant list.
• Pick up your department challenge kit from the Wellness Initiative. After pick up, dispense items to participants.
• Begin the challenge and have fun with it!
• At the end of the challenge,  send the Wellness Team the names and the total number of participants who completed the challenge.
• Be sure all participants complete the program evaluation to fully complete the department challenge.
• If the challenge is completed, pick up the post-program gift from the Wellness Initiative.

• Send team organizer/(s) customizable invitation email template, as well as two “keep the momentum” going email templates.
• Put together challenge kit:
  • Purchase challenge items for all participants on the department participant list.
  • Print materials needed to participate in and complete the challenge.
• Schedule time for department organizer/(s) to pick up their department challenge kit.
• Be available for any questions or assistance.
• After receiving the completed list from the department, send all participants a post-program evaluation.
• If the department meets all criteria for challenge completion, schedule a time for the department organizer to pick up their gift and the department gift.

The Am I Hungry® Mindful Eating Program is a six-week commitment that includes:

• weekly reading of chapters in Eat What You Love, Love What You Eat
• weekly viewing of recording by Gail and/or Kim
• weekly 45-minute virtual session to discuss the reading and  share how it’s going
• recommended workbook pages to complete
• **Each participant receives the Eat What You Love, Love What You Eat book and workbook with enrollment into the program.

You can choose to commit as much time as you would like, but to get the full benefit of the program, it is most beneficial to include the reading and workbook.

*All participants will need to plan a time for the week of Oct. 10 to stop at the Skytop Office Building.  At this time, you will pick up your materials and complete the payroll deduction form (if you didn’t complete it online).

Microsoft Teams group discussions:

• Thursdays (Oct. 20, Oct. 27, Nov. 3, Nov. 10, Nov. 17 and Dec. 1)
• Noon—12:45 p.m.

There are three components to AIH

Think: It is what really differentiates AIH from all other programs as it gives participants the skills and tools to create change on the inside first, so the changes made on the outside will last. Participants are guided through the discovery of the mindful eating cycles. This decision-making tool helps them develop greater awareness and improve their ability to make effective choices around six key decision points:

• Why do I eat?
• When do I feel like eating?
• What do I choose to eat?
• How do I eat?
• How much do I eat?
• Where do I invest my energy?

Nourish: The nourish component provides nutrition education without rigid, unsustainable rules. Participants learn to approach food selection from an “all foods fit” perspective, focusing on meeting the body’s nutritional needs through balance, variety and moderation.

Live: The live component of AIH inspires participants to rediscover joy and vitality in physical activity and integrate activity into their daily lives in a satisfying, sustainable way. Live takes a small steps approach to physical fitness, focusing on realistic changes and overcoming internal resistance and external barriers to exercise.

The standard cost of the Am I Hungry?® Mindful Eating Program is $100.

Investment

All participants enrolled in the program will contribute $60 via payroll deductions, but will have the opportunity for full reimbursement by meeting the attendance criteria.

• Weekly paid employees agree to have $10 per week deducted after taxes from their paycheck for six weeks  (Oct. 19 through Nov. 23) for a total of $60
• Semi-weekly paid employees agree to have $20 deducted after taxes from three paychecks (Oct. 31 through Nov. 30), for a total of $60

Reimbursement

You will receive full reimbursement of $60 via payroll if you fulfill the following:

• complete the pre-and post- eating cycle assessment
• attend four of the six 45-minute Teams sessions
• complete the post-program evaluation

You must be an active benefits-eligible faculty and staff that:

• is diagnosed with high blood pressure and/or are on antihypertensive medication
• has not experienced a recent (within the last 12 months) cardiac event
• does not have atrial fibrillation or other arrhythmias currently
• does not have or are is at risk for lymphedema

The Blood Pressure Self-Monitoring Program (BPSM) will be delivered by Stephanie Michaels, a YMCA lifestyle coach trained in group facilitation beginning the week of Oct. 3 through the week of Jan. 30, 2023.

There is a maximum number of 12 participants. All persons that watch the info session, qualify and express interest will be placed on a list. Stephanie Michaels will contact everyone that expressed interest by Friday, Sept. 23 to confirm qualifying criteria are met.

Once you have been confirmed to be part of the BPSM program, you will need to:

• Plan a time to stop by Skytop Office Building the week of Sept. 26 to:
  • Get your blood pressure cuff
  • Sign payroll deduction form and enrollment forms (can also be completed and emailed ahead of time)
  • Sign up for your weekly one-on-one time slot with Stephanie

The standard cost of the Blood Pressure Self-Monitoring is $100.

All participants enrolled in this program will contribute $60 via payroll deductions, but will have the opportunity for a full reimbursement by meeting the attendance criteria as well as blood pressure submissions.

• Weekly paid employees agree to have $5 per week deducted after taxes from their paycheck for 12 pay periods (Oct. 12 through Dec. 28) for a total of $60.
• Semi-weekly paid employees agree to have $10 deducted after taxes from their paycheck for six pay periods  (Oct. 14 through Dec. 30) for a total of $60.

All participants enrolled in the BPSM have the opportunity to receive full reimbursement of payroll deductions ($60) by meeting the criteria below.

Here’s how it works!

Reimbursement #1

You will receive a $25 reimbursement if you:

• Attend 6 out of 8 of your personalized check-ins (weeks 1-8)
• Take your BP a minimum of 2 times per week using your at-home cuff
• Provide weekly BP log to YMCA facilitator

You will receive an additional $5 reimbursement if you:

• Attend 1 of the 2 monthly seminars

Reimbursement #2

You will receive a $25 reimbursement if you:

• Attend 6 out of 8 of your personalized check-ins (weeks 9-16)
• Take your BP a minimum of 2 times per week using your at-home cuff
• Provide weekly BP log to YMCA facilitator

You will receive an additional $5 reimbursement if you:

• Attend 1 of the 2 monthly seminars

The above equals a total of $60 reimbursed.

Individuals who have already been diagnosed with type 1 or type 2 diabetes do not qualify for this pilot program.

In order to qualify for the program, you must be at least 18 years old, overweight (BMI > 25) and at high risk for developing type 2 diabetes indicated by a confirmatory blood value* or a clinical diagnosis of gestational diabetes (GDM) during a previous pregnancy. If a blood value or diagnosis is not available, a qualifying risk score** may be used to enroll.

1. Must be an active benefits-eligible Syracuse University faculty or staff member.
2. Prediabetes confirmed via one of three blood tests*:
   1. Fasting glucose = 100 -125mg/dl
   2. 2-hour post prandial glucose = 140- 199mg/dl
   3. HbA1C = 5.7% – 6.4%
3. If no blood test, qualifying score (9 or higher) on an American Diabetes Association or CDC risk assessment**.

The DPP will be delivered by Stephanie Michaels, a YMCA lifestyle coach trained in group facilitation; Stephanie will transfer accountability to participants over the course of the year-long program.

Group: Tuesdays, noon – 1 p.m. Location: Hall of Languages, Room 500

There is a maximum number of 15 participants. Stephanie Michaels, the intake coordinator from the YMCA of Central New York will contact everyone that expressed interest by Friday, Sept. 30 to confirm qualifying criteria are met.

One-year commitment (26 one-hour sessions):

• Orientation: Tuesday, Oct. 11
• 16 consecutive weekly sessions: Tuesdays, Oct. 18—Feb. 14 (no session Nov. 22 or  Dec. 27).
• Step down to 3 sessions every other week: Tuesdays, Feb. 21, March 7, March 21.
• Step down to 6 sessions once per month: Tuesdays, April 18, May 16, June 20, July 18, Aug. 22 and Sept. 19.

Two data points (data is recorded in a HIPAA-compliant online tracking system) are collected from participants at each session: weight and minutes of physical activity.

Free YMCA family membership for the first 20 weeks of the program:

• All enrolled participants will receive the YMCA family membership (more than a $300 value!).
• The membership can be used at any of the six locations that are part of the YMCA of Central New York.

The standard cost of the National Diabetes Prevention Program is $429.

All participants enrolled in the DPP will contribute $200 to the DPP program via payroll deductions, but will have the opportunity for a full reimbursement by meeting the attendance criteria as well as weight and physical activity session submissions.

• Weekly paid employees agree to have $5 per week deducted after taxes from their paycheck for 40 weeks (Oct. 19 through July 19, 2023) for a total of $200.
• Semi-weekly paid employees agree to have $10 deducted after taxes from their paycheck, for 20 pay periods (Oct. 31 through Aug. 15, 2023) for a total of $200.

Reimbursement #1
Core Curriculum part 1: weekly sessions 1—8

Participants who attend a minimum of 6 of the first 8 one-hour core curriculum weekly sessions and submit their weight and physical activity minutes as required by the program, will receive a $40 reimbursement to their paycheck approximately 2 weeks after session 8.

Reimbursement #2
Core Curriculum part 2: weekly sessions 9—16

Participants who attend a minimum of 6 of the 8 one-hour core curriculum weekly part 2 sessions and submit their weight and physical activity minutes as required by the program, will receive a $40 reimbursement to their paycheck approximately 2 weeks after session 16.

Reimbursement #3
Post-Core Curriculum: sessions 17—20

Participants who attend a minimum of 3 of the 4 one-hour post-core curriculum sessions and submit their weight and physical activity minutes as required by the program, will receive a $40 reimbursement to their paycheck approximately 2 weeks after session 20.

Reimbursement #4
Post-Core Curriculum: sessions 21—25

Participants who attend a minimum of 3 of the 5 one-hour post-core curriculum sessions and submit their weight and physical activity minutes as required by the program, will receive a $80 reimbursement to their paycheck approximately 2 weeks after session 25.

Heidi has over 30 years of experience in speaking, teaching, curriculum design, executive and life coaching, and consulting across North America She co-owns, with her sister Tanya, a contemporary training firm, Spherica LLC.

Heidi’s known for her keen insight into human nature and intrinsic motivation This is out of her depth and breadth of experience and involvement with distinctly diverse individuals and groups global leadership teams, inner-city gangs, academic faculty, teens, medical staff, athletes, kids Grateful to have served as a direct coach to several global CEOs and their C Suites, she continues to build on this experience Currently, Heidi’s engaged in researching, designing, and delivering plenaries, workshops, programs, and intensives in stress and inner resilience, mind focus and presence, authentic connection and communication, and conscious command and positive mindedness She inspires deeper awareness and thought-provoking insight, while engaging her audiences in powerful, yet fun ways to turn enhanced awareness into action Heidi has a relentless passion and love for her service to others She is deeply committed to her clients and to inspiring people to believe in themselves as human beings and to celebrate all that is good within and around them.

Post getting her Bachelor of Arts in Psychology from Miami University, she received her Master of Science in Social Administration from Case Western Reserve University On the days she’s not teaching, she spends her work hours delved into learning, research and instructional design Rarely seen without pen and paper, she’s always doodling, writing, reading, and creating Outside of Spherica, she loves to be with her family and friends, and she enjoys music, the fine arts, cooking, dancing, travel, walking, and the outdoors .

Release, Relax and Reach™ is an eight-week commitment that includes one, weekly 45-minute session from Wednesday, Sept. 28 through Wednesday, Nov. 16.

• Wednesdays
• Noon-12:45 p.m.
• Zoom link sent via Outlook calendar

You’ll have the opportunity to build your own best practices for moving through stress and strain all while reinvigorating both your well-being and your performance. Every session blends interaction, cool information, and dialogue, with hands-on experience that includes a variety of enjoyable guided breathing exercises.

Some of the methods we’ll discuss

• Physiology of the stress mechanism.
• Heart-to-brain communication and short-circuiting Fight or Flight.
• Network connections in the brain.
• Shaping and shifting the living maps of the brain.
• Your human brain and body ‘on’ stress.

Some of the practices we’ll do

• Breathing to reduce the toxic impacts of chronic stress.
• Deepening our breath to cultivate presence and peace.
• Heart breathing’ practices for being in the moment and synching all biorhythms.
• Engaging in meaningful appreciation and intentional gratefulness.
• Immersing in nature, our natural boost.
• Rhythm and music, the primal need for and power of it.

“Heidi was terrific–so inspiring, positive, motivating… Please bring her back for more exercises and affirming thoughts, strategies and ideas to combat stress on the job! Just having her talk and coach is gold!!”

“I feel quite fortunate that this was offered at SU and that I was able to participate!”

“Would take this workshop over again!! Please bring her back even if it’s for 30-minute check-in/follow-up workouts!”

“Great series. Thought limited size of groups was helpful.”

“Please look into some of the other workshops that Heidi offers as she was a fantastic trainer!”

“I really liked that this was each week – didn’t give me time to slip back. I felt it built my skills at a good speed. Overall, it was a very good use of my time.”