AlaskaCare Wellness Health Heroes
Has a colleague inspired you to become a healthier, happier person? Has someone impressed you with improvements or changes to their lifestyle?
Let us know who you admire and respect by nominating them as a Health Hero so we can acknowledge their achievements.
Health Hero Biographies
- Courtney Bacom (December)
- Román Castro (November)
- Dianna Roberts (October)
- Cindy Thomas (September)
- Jaime Muhr and Kate Sumey (August)
- Debbie Ruckle (July)
- Michele Michaud (June)
- Lori Yorba (May)
- Natalya Stoddard (April)
- Raquel Ibias (March)
- Daniel Gallagher (February)
- Dennis Good (January)
December Health Hero: Courtney Bacom
Courtney Bacom started going on more hikes during college but wasn’t being active everyday like she knew she needed to be. Then she got a puppy from the Haines Animal Rescue Kennel. Together with her dog, Kiska, Courtney spends more time outside after work and on the weekends than she does inside. According to Courtney, "[Kiska] runs me into the ground… daily and I can’t thank her enough for it." Courtney got back into running because it was a good way to tire Kiska out as she got older. Then she was invited by a group of people with whom she had been hiking on a regular basis to join their Klondike Road Relay team. Designated as an alternative at first, Courtney got her chance to contribute to the team after a teammate was injured. She ended up having to run the "Glory Leg"—the last, 12.1-mile stage of the relay. She crossed the finished line with exactly one minute to spare for her team to qualify as having finished the relay within the required amount of time. Despite the pain, sweat, and tears that came with the race, Courtney was excited that she was able to accomplish two of her health and fitness goals: to "do the best I can [every]day" and to "make crazy-fun memories with awesome people, and have a blast doing it." Now, Courtney plans to run all ten legs of the Klondike Road Relay over the coming years!
Courtney says that "I don’t really have the 'I want to be able to bench press a small pony' kind of goals; mine are more like 'Hey, that sounds fun! I want to do that! Let's do that!'" To keep herself even more motivated to stay active, she uses applications such as MapMyFitness and Nike+ on her smartphone. In addition to tracking her routes and distances, these tools integrate with social media so that Courtney can support and be supported by her peers. In the end, Courtney wants others to "never underestimate peer support" and to make sure to "find people who encourage you… There is an entire generational difference between me and my hiking group, and we encourage each other like you wouldn't believe… [Also], make sure that you are encouraging other people."
November Health Hero: Román Castro
Román’s current wellness goal is to lose 100 pounds of body fat. He started working towards this target in January 2013 by completing a 12-week transformation challenge. Román continued working out after finishing the 12-week program because he realized how amazing he was feeling, how much healthier he was, and how much he enjoyed exercising. As of October, Román has lost about 76 pounds! How has he done it? First, he goes to the gym five to six days per week; he is sure to incorporate both cardio and resistance training into each workout. Second, Román has changed his diet, eating small, nourishing meals every 2 hours. According to Román, his "first pound lost will always be the most meaningful… It was proof that I could do something about the way I looked, the way I viewed myself, and how others viewed me." One of his colleagues pointed out that Román’s "attitude is really upbeat… he encourages everyone to work out and be healthy." When asked for a piece of advice to share with others to encourage them on their journey to meet their health, wellness, and fitness goals, Román said, "Don’t be afraid to fail. We all fail. It’s part of life. The most important [thing] is to learn from your failures, come back, and keep trying [until] you succeed."
October Health Hero: Dianna Roberts
Dianna Roberts is an active individual who also encourages her coworkers and friends to be active. Having never run more than a mile in her life, she established a running program in April and set the goal of running a half marathon in Sitka. She completed this goal on August 3. She is currently helping a coworker get fit for his wedding by training with him daily in the gym. Dianna also organized a women’s volleyball team of staff from the Division of Personnel & Labor Relations and the Division of Finance. Dianna was previously a ballet teacher and will be the lead mother in the Nutcracker ballet put on by Juneau Dance Unlimited this holiday season. She enjoys hiking, dancing, spinning, weight training, and kayaking. Dianna’s next goal is to run a half marathon in Juneau in October and another in Honolulu next May. According to a coworker with whom she exercises, Dianna “encourages friends, family, and coworkers to consider their nutritional and lifestyle choices. She makes those around her healthier. She’s an inspiration and wonderful person.”
September Health Hero: Cindy Thomas
Cindy Thomas was already an active person walking and taking stairs at work whenever possible, but she wanted to lose weight and she was unable to do it on her own. Cindy joined the Weight Watchers at Work program and learned she can eat what she wants as long as she pays attention to portion size. Cindy added more fruits and vegetables to her diet and started tracking her daily points. Cindy shared that the sense of camaraderie she experienced through Weight Watchers at Work positively impacted how she approached her weight loss, with members holding themselves accountable for what and how much they eat. Cindy’s weight loss success has earned her Lifetime Member status in Weight Watchers.
August Health Heroes: Jaime Muhr and Kate Sumey
Jaime Muhr joined Weight Watchers at Work in August 2012, with the goal of shedding some winter pounds. She set up a final goal weight, but honestly never thought she would accomplish it because she hadn't been at that healthy weight since high school. Now, after losing 47 pounds through the Weight Watchers program, she describes how the program helped her lose weight and improve her health.
Jaime struggled to learn the food point values and to stay within her “budget.” Over time she became aware of how much she was overeating and how unhealthy her food choices had been. She found she wanted to eat simply, incorporating more “power foods” because it was easier for her to track. Since Jaime likes routine, she would eat the same things regularly and pre-planning came naturally to her. To be successful Jaime pre-plans at least a week's worth of meals and grocery shops accordingly.
Jaime hit her 10% goal in January and happened to have an annual physical around the same time. She was shocked at the significant drop in her blood pressure. In the past she struggled with seasonal affective disorder in the winter, but this past winter she felt more energized than ever.
Jaime added exercise into her daily routine about six months ago. The more she exercised, the more she wanted to push herself. By the summer, she was able to bike over 50 miles in one day and has started other new exercise routines like jogging.
For Jaime, one of the best parts of the Weight Watchers at Work program has been the support of her co-workers who are in the exact same situation. They see each other in the hallways, giving praise and support. Jaime looks forward to her weekly meetings so that they can share their struggles and celebrate their progress.
Jaime’s journey is not over and she is continuing to look forward to opening up more avenues for healthy and positive changes in her life.
Kate Sumey attends the Weight Watchers at Work meetings held at the Alaska Court System. Since joining Weight Watchers in August 2012, she lost 54 pounds and has seen her health improve as a direct result of the program!
Kate recently had blood work done and was ecstatic about her results. At her annual physical last year, she learned she was pre-diabetic. Approximately 10 months later, after joining the At-Work program, her physician told her that her HgA1c levels were within a normal range and that her cholesterol levels were “outstanding.”
The key to Kate’s success has been eating more fruits and vegetables, eating smaller portions and increasing her activity. She has stocked her house with healthy food (and hides snacks—if she wants a snack she can have one, just not the entire bag). Kate plans a healthy breakfast, lunch and dinner—she brings her lunch to work and always has fresh fruit and veggies on hand. The at-work meetings, online tools and ongoing support from her co-workers have been a HUGE contributor to her success.
Over the past year Kate has increased her activity which now includes swimming, taking cross-country ski lessons, biking, hiking and hitting the gym with a friend when the weather is bad.
Kate has learned it’s not just one thing that contributes to her weight loss; it’s an entire combination of developing new habits and skills for long-term lifestyle change. Weight Watchers is not a diet, it is a tool to teach lifestyle change.
July Health Hero: Debbie Ruckle
When I got the email telling me I was nominated as Health Hero for the month of July, I was in the midst of a struggle with figuring how to keep motivated with my lifestyle changes. Two years ago I had knee surgery and was told I would need a full knee replacement at some point in the future. Losing weight and getting in better physical shape would determine how soon. I started walking, but really didn’t make any other changes. About a year later, I still hadn’t seen much progress, but I was quickly approaching a milestone birthday and I decided I had better make some changes.
My husband and I joined a gym and starting working out early in the morning before work. I was starting to lose a bit of weight but not as quickly as I would have liked. Then, last summer, the email about Weight Watchers at Work came out and I quickly decided I didn’t want to weigh-in each week in front of people I worked with. A co-worker asked me if I was going to join and I waffled. When they said they were going to do it I said, “Fine, you twisted my arm.” I started attending weekly meetings and when I learned to make better decisions about my daily food choices the weight started to slowly come off.
My success is not just about figuring out how to exercise and eat right; it’s been a total transformation about how I feel about myself. Many people have asked what my “secret” is. They say I look healthy, happy and younger than ever. It’s been difficult to see what everyone sees. Recently I showed an old photo to several people and it took them a moment or two to figure out which person in the photo was me. In my mind, I still looked like the person in the photo. It wasn’t until I actually looked at the picture that I finally got it; I really have made changes, and if I can do it, anyone can.
I now have energy to do things I once avoided. My youngest son is a cross country skier and runner. I never missed a meet, but all I could do was stand at the start/finish gate and wait for him to arrive. This year I bought skis and have gotten out on the trails with him.
I have found my motivation again and I’m working through the roadblocks keeping me from attaining my goals. Exercise may never come easy to me, but I feel better than I have in years. I am able to participate fully in the activities my sons do and I am once again enjoying life, which makes those early morning workouts worth every minute. I hit that milestone birthday this year and can proudly say I lost 50 pounds by the time I turned fifty and have never felt better in my life.
June Health Hero: Michele Michaud
I am a definitely a morning person, and since this condition is not genetic and my kids like to sleep in, it was a natural fit for me to utilize this time to exercise. I started by walking outside when weather permitted, and when it didn't, it was inside to the treadmill. Did I mention I live in Juneau?
One Christmas, my husband got me a year-long gym membership. To my surprise, he actually paid attention when I told him what I wanted. My gym offers group exercise classes from 5:30 to 6:30 a.m. I could now join other morning people, have fun, stay motivated and have some measure of accountability because us early birds notice when someone doesn't show up. Now over two years later, I still regularly go to the gym in the morning three to four times a week, as well as walking and sometimes swimming on off days. In addition to giving my husband a ready Christmas gift he can purchase on Christmas Eve, my morning routine helps me stay energized, alert and motivated throughout the day. And now that I have more energy, I often incorporate exercise in the evening too!
I have also altered my diet. I eat a lot of fresh fruit and vegetables, Greek yogurt has become a regular mid-morning protein boost, and I drink water from my big 24 oz. cup all day. I pack my lunch and snacks so I don’t have to rely on less healthy cafeteria or restaurant alternatives.
I made changes to my fitness and diet routines gradually, and plan to continue to add one more healthy habit to my tool belt at a time. I may never be able to keep up with my teenage son on a mountain bike or my daughter hiking on steep mountain trails, but I will be out there embarrassing them by trying!
May Health Hero: Lori Yorba
I enjoy outdoor activities like running, hiking, cycling, kayaking, and skiing. In fact, I've been running during lunch hours with my running pals for over 15 years. Alaska is an incredible place to enjoy outdoor fitness activities. But, like most people, most of my activities are indoors. I have been teaching fitness classes since 1980 – “Disco Inferno” was one of the songs on my playlist back then! I've been a certified group fitness instructor through the American Council on Exercise since 1995, with certifications in yoga, kickboxing, Pilates, Zumba and strength workouts. I enjoy teaching fitness to people, seeing how much fun they have, and witnessing the benefits it brings them. I am currently studying for a personal trainer certification. I plan to continue helping people get and stay fit for many years to come.
Three years ago my body told me it was time to make some changes to my fitness activities. When I woke the morning of February 3, 2010, something was terribly wrong in my lower back. I had numbness down my right leg to my big toe. The pain was so severe I had to kneel on the floor to keep from fainting. That day I started a new journey. Several doctors, lots of research and medical procedures later, I decided I was going to find a way on my own to overcome the chronic pain carefully, without surgery. I am happy to say I have been successful. I am back to most activities and I simply avoid the ones triggering pain. I hope as people read this they will understand they can overcome an injury without invasive procedures and drugs. It does take time and patience to heal along with doing research to understand the source of the pain, what is causing it and how to treat it.
The day I got the email telling me I was nominated Health Hero for the month of May, I had just returned from teaching a cardio dance class during my lunch hour at a local fitness club. I gave the class a homework assignment I would like to share: Go home, put on your favorite dance music and start dancing. Have fun with it and find your groove to move!
Rest, relaxation and a good night’s sleep are just as important as exercise and good nutrition. It’s okay to take a break and let one's body rest and regenerate. Remember to switch it up to keep things fresh and to avoid strain from too much repetition. Make sure to mix cardio, strength and flexibility into a fitness routine. And above all, remember the magic pill is motion!
April Health Hero: Natalya Stoddard
Natalya Stoddard is an inspiration to those around her, creating excitement about exercise and fitness among her co-workers. As one of her colleagues writes, “Natalya is always enthusiastic about her personal workouts. When asked if you can join her, she is very agreeable and holds you accountable if you don't attend workout classes with her. It's a good influence to have someone so motivating around you.”
Natalya knows how important it is to have the support of friends and peers to transform daily exercise from a chore into a habit. In 2010, she got together with a group of friends and decided to sign up for a gym membership. She remembers how challenging it was at first to stay motivated to exercise every day, but her group of friends made a deal that each time one of them missed a day, they would have to pay five dollars. The deal paid off and soon an hour a day at the gym became part of her routine, an important source of stress relief and an energy booster in her life. Now, three years later, Natalya is still going to the gym every night for an hour after work. As she says, “It's only one hour out of 24 and by 6 p.m. I am out of the gym, energized, and ready to spend time with my family and friends.”
March Health Hero: Raquel Ibias
When I was 14 years old, I found out I had type 1 diabetes. At the time, education about diabetes was limited. We were still learning about better types of insulin as well as the long-term effects of not regulating blood sugar levels. At that age, as with many other teenagers, long-term consequences weren’t on my radar. My lack of knowledge led to a seemingly innocent candy bar or a pizza with friends. Testing my blood sugar was inconvenient but was also the one way I could have become aware of my blood sugar levels. What I didn’t know wouldn’t hurt me, right? At the time, the worst side-effect was I was tired. Not fully understanding the long-term effects of these decisions and living with consistently high blood sugar levels, a person can get used to being “tired.”
After several years, the long-term effects started to impact me. I began to lose the feeling in my feet and endured numerous eye surgeries to maintain my sight. Because they were dealt with early enough, my life felt fairly unaltered. Two years ago, that all changed. I went in for some much needed but often avoided blood work. Shortly after, I received a call that would change not only my life, but my family’s as well. The doctor told me I was in kidney failure as a direct result of the lack of management of my diabetes. My options were dialysis, kidney transplant, or if I did nothing, death within about a year. Unlike many people in my situation, I have several siblings, all of whom share my blood type and were willing to donate. This meant that as a family, we had options for transplant. One of my sisters turned out to be the best match. I don’t have the words for the feelings and emotions that came with accepting that gift. Going through this process has changed my outlook on everyone and everything I experience.
My motivation to staying healthy and managing my diabetes is three-fold. First, I want to live a long healthy life so I can watch my son grow up and be there for him. I have to be alive and healthy to do that. Second, my sister gave me a rare gift. I don’t consider it my kidney. I am taking care of something that belongs to someone else. I can only compare it to being pregnant. It’s not just about you. And finally, I want to be able to educate others with diabetes or those with a family history of diabetes. There are many life changes a person needs to make in order to successfully manage their diabetes and avoid the long-term effects. None of these changes are impossible. The benefits of a person with diabetes staying healthy greatly outweigh the inconvenience of the effort required.
I consider myself extremely fortunate to find a donor and to have undergone a successful transplant. I’m not home free. I will have to take several anti-rejection meds for this new kidney for the rest of my life, each with their own side effects. I could also potentially lose the kidney simply because my body rejects it. I will also continue to manage my diabetes on a daily basis. I am currently wait-listed for a pancreas transplant which, if successful, will take away my diabetes. Even then, there will be challenges. Until then, I will continue to wear my insulin pump 24 hours a day as well as watch for and do my best to prevent the many long-term effects of diabetes.
Regardless of what I deal with in my life, whether it is health related or anything else, I have learned to stay motivated and to find the good in my life. I always try to remember that there are many people going through so much worse. I will always have medical concerns, but I do have my life, my family, and a lot of control over my health. Staying healthy, eating right, educating myself, and keeping a positive outlook sounds so simple but we all know it isn’t. I can only speak to my own challenges, but as I work through each one, I become a better person.
February Health Hero: Daniel Gallagher
Daniel Gallagher and several of his colleagues in the Alaska Court system have made a commitment to a healthier lifestyle by eating better and being more active. After several months of working in an environment that supports healthy changes, he has made progress toward his wellness goals. He can tell the work is paying off because he is now able to run and play with his kids without being short of breath, he feels more energized, his flexibility has increased and pain he has experienced in the past is subsiding.
Daniel says, “I feel more confident than before. This is something I’ve gained and have seen other Court System participants gain as well. Having more confidence in oneself is priceless.”
Daniel has more energy during the work day and he feels more aware due to the healthy changes in his life. Daniel puts emphasis on small changes, because they can make a big difference over time. A small step in the right direction is still movement towards your goal. Daniel thinks of a favorite quote from Walt Disney, “Never Stop Moving Forward.” With the support of his colleagues, and with the Wellness program options offered, he knows he won’t ever stop moving forward!
January Health Hero: Dennis Good
Dennis is a true role model of healthy living, who encourages his colleagues and supports them in making long and short-term decisions for their health. He teaches others about healthy lifestyles and nutrition and aspires to guide them in making changes one step at a time.
One colleague says “I am motivated and full of energy. I have health goals not only for myself but for my beautiful children. Because of Dennis, my children talk about food combinations and calorie burning benefits and as well as good and bad carbs.” Dennis is a role model and a true Health Hero.
Dennis offers these words of wisdom: “Drink water and walk more, walk around at the mall, use the stairs, park farther away and walk.”
December Health Hero: Victoria Braun
Victoria Braun is a Health Hero for her commitment to fitness, involvement in the community, and willingness to share fitness opportunities with others. Victoria has fun with fitness by playing on summer softball teams and making walking a social occasion. She also supports others in their fitness efforts.
In the past year, Victoria became a Hot Hula fitness instructor and presents classes at the Anchorage Senior Center and other venues. She also volunteers at the Anchorage Listening Post, a not-for-profit venue supporting people in sharing stories to support their emotional health. Her volunteer activities highlight her grace and willingness to share, and are part of her heroic nature.
November Health Hero: Todd Aldrich
Todd Aldrich’s colleagues at the Ferry Terminal in Valdez describe him as a wonderful employee and an all-around great guy. His change in lifestyle and dedication to healthy diet and exercise really caught their attention. One person wrote “He truly transformed himself by changing his diet and by working out. He is a true model for anyone trying to lose weight and I just hope that I can get on the same track as him.”
Todd offers some words of advice when making changes for a healthy lifestyle, “Weight loss is hard work and you'll hit a lot of road blocks along the way, but keep your goal in mind and know you’re strong enough to reach that goal.”
October Health Hero: Gail Fenumiai
As Director of the Division of Elections, Gail Fenumiai is no stranger the pressures of long hours, but that doesn’t keep her from incorporating exercise and wellness into her life. By bringing healthy snacks and bagged lunches to the office, she has set an inspiring example for others to make changes to their routines.
As one employee writes, “Gail helps me to stay motivated by showing me different workout routines, changing her schedule so that she can meet me at the gym instead of letting me stay home and, whenever the sun shines here in Juneau, she gets me out power walking on the many beautiful trails that we are blessed with. Gail Fenumiai truly is my Health Hero.”
To nominate a Health Hero, please complete the following form. Questions? Email our Wellness team.