Monday, August 1, 2016

August WellU Newsletter

Fun in the Summer Sun...

Sun Safety 
For Your
Eyes!

Buying Sunglasses: A Sun Safety Guide
Buying Sunglasses: A Sun Safety Guide

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Duluth Area Summer Fun!
Find information about arts, entertainment, sports, recreation, charter fishing, sailing, history, culture, exploration,  and adventure 
http://www.visitduluth.com/
                                                                       
Events for August 1 - August 31


August 1 - 5
Duluth Children's Museum Summer Camps
Dates: August 1 - August 5
Time: 10:00 am - 5:00 pm
(218) 733-7543 * Visit Website

History Adventure Camp (Ages 9-12): Visits to historical sites & museums in the Twin Ports such as Glensheen Mansion, Fairlawn Mansion, train museum at the Depot, Discovery Center. Also an introduction to our museum collection. $155 per week: Members/$185 per week: Non-Members. Held at 115 S. 29th Avenue West in Duluth.

August 1 - 31
The Duluth Art Institute classes - Fun for All
Dates: August 1 - August 31
Time: varies by event
(218) 723-1310 * Visit Website

The Duluth Art Institute offers a variety of art classes for adults and youth. The classes cover a range of interests and skill levels. Most classes are held at the Institute inside of the Depot building at 506 West Michigan Street. Please visit their web site for more information on these great classes.
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August 1 - 31
Duluth Experience Tours - Something fun for everyone
Dates: August 1 - August 31
Time: varies by event
(218) 464-6337 * Visit Website

The Duluth Experience Tour Company offers a variety of exciting and informative tours for all interests. Their family friendly History Tours will take you on a scenic journey into Duluth's rich history. Looking for adventure? Check out their line of Kayak Adventures on Lake Superior and St. Louis River or hop on a bike for a scenic Road Bike Tour or Mountain Bike Adventure. Then sit back and relax on one of their award winning Brewery Tours and go behind-the-scenes to sample Duluth's amazing craft beer scene. Find out why these guys are the Duluth's #1 Tour Company on Trip Advisor!
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August 1 - 31
Plein Air Duluth Exhibition
Dates: August 1 - August 31
Time: gallery hours
(218) 733-7560 * Visit Website

Forty outstanding artists from Minnesota and beyond have been selected to participate in the Duluth Art Institute's second annual outdoor painting festival, Plein Air Duluth: Paint du Nord. Duluth offers wonderful inspiration for painters with postindustrial buildings nestled on a hill leading down to the greatest of the Great Lakes, Lake Superior, and surrounded by pristine wilderness. En Plein Air means "in the open air," and artists will work outdoors to quickly capture the landscape in shifting, natural light, immortalizing Duluth scenes. This is an exhibit of the artists work from the week of outdoor painting, held in the John Steffl Gallery & Corridor Gallery at 506 West Michigan Street.
August 3
KISS Freedom to Rock Tour!
Date: August 3
Time: 7:30 pm
218-623-1210 * Visit Website

KISS live with special guest: Caleb Johnson. This tour will bring epic rock to cities it hasn't been to in over 10+ years. KISS specifically wanted to take the "Freedom To Rock" Tour to its fans in markets that haven't had the chance to see them in some time or ever at all. This tour will rock those markets and allow fans across the country to see America's favorite rock band of all time, KISS. Tickets go on sale on April 15th at Noon. On sale at Ticketmaster online or in person at the DECC box office. Held at AMSOIL Arena, 350 Harbor Drive.
August 3 - 7
SPIRIT VALLEY DAYS
Dates: August 3 - August 7
Time: varies by day
(218) 391-369 * Visit Website

Spirit Valley Days celebrates West Duluth and features: the Northland's largest classic car show; Duluth's largest parade of summer; street dance; pet parade; 5K run/walk; canoe and kayak tour of the St. Louis River; garden tour; kids games; pancake breakfast; meatball dinner; food and artisan vendors; and live entertainment.
August 5
Greater Downtown Council presents: Movies in the Park
Date: August 5
Time: dusk
(218) 727-8549 * Visit Website

Movie: "Princess Bride" Grab a blanket and bring the family for a magical evening under the stars. Featured films every Friday evening throughAugust 26th in Leif Erickson Park (12th Ave E & London Rd.)
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August 5 - 7
The North Shore Scenic Railroad presents: Day out with Thomas
Dates: August 5 - August 7
Time: First train is at 9:00 am/last train is at 5:00 pm
1-800-423-1273 * Visit Website

Fun for the whole family! Day Out With Thomas provides an opportunity for kids to take a ride in their favorite tank engine, meet the railway controller Sir Topham Hatt, have fun in Imagination Station, and much more in a city near you! Get ready for The Thrill of the Ride! The best place to see Thomas in Minnesota and Wisconsin. Each ticket to the event will include: Access to all activities offered at Day Out With Thomas Entry to the Lake Superior Railroad Museum Approx. 20-25 minute train ride behind Thomas up the North Shore Imagination Stations, which include sandboxes, coloring, mega blocks, building stations, chalk tables, Thomas play tables and much, much more Live Music by Mr. Billy, Magic shows throughout the day Photo opportunities with Thomas and Sir Topham Hatt Free trolleycar rides Inflatable slide, bounce house and obstacle course Temporary Tattoo and Face Painting stations Model Train Displays, Huge Thomas Gift Shop, Photos with Thomas (purchase separately), Lots of games, activities, and more. Tickets are $19 per person, ages 2 and up. The train ride is about 25 minutes, but the average guest is here for 2-3 hours depending how much fun you want to have!
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August 6
2nd Annual City on the Hill Music Fest
Date: August 6
Time: Music starts at 1:00 pm
Visit Website

The Newsboys and Christian music superstar Francesca Battistelli will join seven other bands and performers to celebrate the word of God in praise music. Nearly 3,000 people attended the first year's event. Tickets for the festival are on sale now and can be purchased at the LIFE 97.3FM studios located at 1101 E. Central Entrance in Duluth, MN or online at the web site listed above. A special holiday offer is available if tickets are purchased before December 31st. General admission tickets which are priced at $39 plus tax and fees will be available for just $29 plus tax and fees and will include a FREE copy of the Newboys' latest CD due out in March, 2016. A limited number of up-front VIP tickets are also available for $49 plus tax and fees, as well as Youth and Group tickets discounted for the holidays. Held in Bayfront Festival Park.
August 6
Duluth Entertainment Convention Center (DECC) to celebrate 50th anniversary
Date: August 6
Time: 3:00 pm
(218) 722-5573 * Visit Website

Community open house: Free admission and free parking from 3-6 p.m.Self guided tours will be available with informational signage throughout much of the facility, plus a collection of original art will be revealed in the concourse depicting memorable concerts in the DECC's history. All employee reunion: Also with free admission and free parking, the reunion is open to anyone who worked at the DECC during the past 50 years,whether for a few months or a few decades, from 3 pm-5 p.m.Former employees can get further information at web site above or on the DECC's Facebook page. Local residents are encouraged to spread the word to former employees who no longer live in the area. Beach Boys & Temptations concert: Part of the bands' "Surf & Soul" tour that has been well received throughout the country, the concert begins at 7 p.m. in AMSOIL Arena. As another aspect of the DECC's 50th anniversary gift to the community, tickets cost $35 and $45, about half what they're selling for elsewhere on the tour. Tickets go on sale at 10 a.m. Friday, April 1, at the usual DECC ticket outlets.
August 7
2nd annual 2.5k Family Bubble Bash
Date: August 7
Time: 11:00 am
(218) 310-5346 * Visit Website

This event is designed to encourages families to get out and have fun while being active. There is the 2.5k family walk where families will walk around the park encouraged by our superhero and princess watering stations. Following the race there will be a time of games and fun with those characters. We will have a bubble zone from the Duluth Children's museum as well as an Outdoor game zone from Legacy Toys. The event will end with an hour long bubble program with games and dancing in millions of bubbles. Held at Bayfront Festival Park.
August 8 - 12
Duluth Children's Museum Summer Camps
Dates: August 8 - August 12
Time: 10:00 am - 5:00 pm
(218) 733-7543 * Visit Website

Theater Camp (Ages 9-12): Theater games, set design, costume design, performance skills. Performance at the end of the week. $155 per week: Members/$185 per week: Non-Members. Held at 115 S. 29th Avenue West in Duluth.
August 12
Greater Downtown Council presents: Movies in the Park
Date: August 12
Time: dusk
(218) 727-8549 * Visit Website

Movie: "Hook" Grab a blanket and bring the family for a magical evening under the stars. Featured films every Friday evening through August 26thin Leif Erickson Park (12th Ave E & London Rd.)
August 12 - 14
28th Annual Bayfront Blues Festival
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Dates: August 12 - August 14
Time: Friday and Saturday music starts at 11:30 am/Sunday at 11:00 am
(715) 394-6831 ext. 101 * Visit Website

Welcome to the Bayfront Blues Festival, one of the largest annual outdoor music events in the upper Midwest. Each year nearly 20,000 fans are treated to more than thirty different acts on two stages at one of the region's most beautiful open-air venues, Duluth's Bayfront Festival Park. For over a quarter century the Bayfront Blues Festival has been a world leader showcasing a who's who in the blues and blues/rock music genre. From Buddy Guy to Jonny Lang, Little Richard to Delbert McClinton, Robert Cray to Wilson Picket and Blues Traveler to Solomon Burke, nearly 500 artists in all have graced our famous stages. Tickets range from single day, to three day packages, and golden sax tickets. Please visit the web site for details and to purchase.
August 12 - 14
The North Shore Scenic Railroad presents: Day out with Thomas
Dates: August 12 - August 14
Time: First train is at 9:00 am/last train is at 5:00 pm
1-800-423-1273 * Visit Website

Fun for the whole family! Day Out With Thomas provides an opportunity for kids to take a ride in their favorite tank engine, meet the railway controller Sir Topham Hatt, have fun in Imagination Station, and much more in a city near you! Get ready for The Thrill of the Ride! The best place to see Thomas in Minnesota and Wisconsin. Each ticket to the event will include: Access to all activities offered at Day Out With Thomas Entry to the Lake Superior Railroad Museum Approx. 20-25 minute train ride behind Thomas up the North Shore Imagination Stations, which include sandboxes, coloring, mega blocks, building stations, chalk tables, Thomas play tables and much, much more Live Music by Mr. Billy, Magic shows throughout the day Photo opportunities with Thomas and Sir Topham Hatt Free trolleycar rides Inflatable slide, bounce house and obstacle course Temporary Tattoo and Face Painting stations Model Train Displays, Huge Thomas Gift Shop, Photos with Thomas (purchase separately), Lots of games, activities, and more. Tickets are $19 per person, ages 2 and up. The train ride is about 25 minutes, but the average guest is here for 2-3 hours depending how much fun you want to have!
August 13
The Nice Girls of the North Second Saturday Marketplace
Date: August 13
Time: 10:00 am - 3:00 pm
Visit Website

At the Nice Girls of the North Second Saturday Market you'll be treated to free coffee, cookies and door prizes, lively music and a friendly atmosphere. Browse a collection of handcrafted clothing and bags, pottery, jewelry, stained glass, photography, personal care products, baby items and much more. Artists are on hand as personal shoppers to help you select just the right one-of a kind gift for every occasion. One central checkout adds convenience and major credit cards are accepted. Held at the Lakeside Lester Park Community Center (the former Lakeside Library) located at 106 N. 54th Ave. East in Duluth
August 15 - 19
Duluth Children's Museum Summer Camps
Dates: August 15 - August 19
Time: 10:00 am - 5:00 pm
(218) 733-7543 * Visit Website

NASA Design Challenge Camp: Let It Glide! (Ages 9-12): Students will work on the 2016 design challenge from NASA and document their design and testing process through student produced videos. $155 per week: Members/$185 per week: Non-Members. Held at 115 S. 29th Avenue West in Duluth.
August 18 - 21
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Tall Ships Duluth 2016
Dates: August 18 - August 21
Time: Thursday 11:00 am - 7:00 pm/FridaySaturday,Sunday 9:00 am - 5:00 pm
Visit Website

Join us on the shores of the world's Greatest Lake for Tall Ships Duluth 2016. It's a rare chance to catch a glimpse, step aboard, and even set sail on some of the grandest ships of yore. Draw Events is bringing you Tall Ships Duluth. Tall Ships Duluth 2016 promises to be the largest event in our region's history featuring ship tours, day sails, educational programming, food and beverage, entertainment and fun for the entire family! This year, we have partnered with Art in Bayfront Park to bring you an event within an event! You'll be able to see the 150+ high quality art vendors that you're used to seeing at Art in Bayfront Park; offering an opportunity to purchase gallery quality art work. Ticket Options Single-Day Festival Only Pass: $9 Single-Day On Board Tour Pass: $12 Multi-Day On Board Tour Pass: $19 Day Sail: $95 Fast Pass: $59 Parade of Sail Day Sail: $150 Ticket prices will be increased at the door.
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August 18 - 21
Art in Bayfront Park
Dates: August 18 - August 21
Time: Thursday 11:00 am - 7:00 pm/Friday,Saturday, and SUnday 9:00 am - 5:00 pm
Visit Website

Art in Bayfront Park Art Fair offers art lovers an opportunity to purchase gallery quality art work from approximately 180 artists, take an art class and enrich their lives through art in a fun-filled weekend of art appreciation. After seeing the Tall Ships, duck into the art fair.
August 18 - 21
Duluth's Tall Ships Kayak Experience with The Duluth Experience
Dates: August 18 - August 21
Time: 9:00 am11:30 am3:00 pm, and 5:30 pm
(218) 464-6337 * Visit Website

The Tall Ships are a sight to behold and every three years these majestic vessels visit Duluth. This is one of the biggest events that our city hosts and it's something that really shouldn't be missed. We're excited to get you out on the water so you can have a unique experience that combines unparalleled views and amazing photo opportunities with a fun kayak adventure that you'll never forget. These tours are in limited supply and designed for All Skill Levels You've never been kayaking? No problem! Our knowledgeable and friendly guides will provide practical instruction on paddling techniques and water safety while guiding you along routes that have been carefully chosen to suit your skill level and ability. This adventure will give you a chance to experience the Tall Ships in a entirely new way with local guides who share your passion for the outdoors. Tour Details: 2-Hour Tour Price is $55 per person 3-Hour Tour Price is $70 per person 2-Hour Tour Departure Times: Tours launch at 9:00AM3:00PM and 5:30PM 3-Hour Tour Departure Times: Tours launch at 11:20AM Location is on 8th Street Beach on Park Point Inclusions include: Kayaks, paddles, dry bags and personal floatation devices along with snacks and water Maximum Participants is 8 persons Minimum Age is 13, under 18 accompanied by an adult/guardian Difficulty - All skill levels welcome & no experience isnecessary
August 19
Greater Downtown Council presents: Movies in the Park
Date: August 19
Time: dusk
(218) 727-8549 * Visit Website

Movie: "Castaway" Grab a blanket and bring the family for a magical evening under the stars. Featured films every Friday evening throughAugust 26th in Leif Erickson Park (12th Ave E & London Rd.)
August 22 - 26
Duluth Children's Museum Summer Camps
Dates: August 22 - August 26
Time: 10:00 am - 5:00 pm
(218) 733-7543 * Visit Website

NASA Design Challenge Camp: Let It Glide! (Ages 9-12): Students will work on the 2016 design challenge from NASA and document their design and testing process through student produced videos. $155 per week: Members/$185 per week: Non-Members. Held at 115 S. 29th Avenue West in Duluth.
August 25
The Tribute Fest - Country
Date: August 25
Time: 4:00 pm - 11:00 pm
(218) 940-3513 * Visit Website

A tribute to Garth Brooks, Miranda Lambert and more will be performed. The Tribute Fest was set up to raise awareness and funds for homeless veterans in the state of Minnesota. Tickets are free for active duty personnel and veterans. General admission will be $5, VIP tickets are $30. Held in Bayfront Festival Park.
August 26
Large Lakes Observatory (LLO) - Science on Deck
Date: August 26
Time: Noon - 4:00 pm
(218) 726-8683 * Visit Website

The R/V Blue Heron will be docked at the Great Lakes Aquarium. The scientists and staff of UMD's Large Lakes Observatory (LLO) invite the public to board and tour the Blue Heron research vessel's LLO Science on Deck. The "Science on Deck" event is free. A 2:00 pm presentation will take place in the Twin Ports Harbor near the Great Lakes Aquarium, 353 Harbor Drive.
August 26
Greater Downtown Council presents: Movies in the Park
Date: August 26
Time: dusk
(218) 727-8549 * Visit Website

Movie: "Pirates of the Caribbean Black Pearl" Grab a blanket and bring the family for a magical evening under the stars. Featured films every Friday evening through August 26th in Leif Erickson Park (12th Ave E & London Rd.)
August 26 - 27
The Tribute Fest
Dates: August 26 - August 27
Time: TBA
(218) 940-3513 * Visit Website

Over a dozen Rock & Roll tribute bands will perform. The Tribute Fest was set up to raise awareness and funds for homeless veterans in the state of Minnesota. Tickets range from free for active duty personnel and veterans to $150 VIP 2 day pass. Held in Bayfront Festival Park.
                                                                                                          
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Saints Step Into Action With WellU!
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This Action Plan comes from the book...
"Eat Move Sleep" by Tom Rath

1. Identify the sugar content in your favorite meal or snack. If its more than 10 grams, find a replacement.
2. Pick one food or drink that you sweeten regularly -with sugar or artificially- and consume it without the added sweetener for a week.
3. When you have to sit for long periods of time, stand up, walk, or stretch every 20 minutes.

Nutrition Bites
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Healthy Eating Made Easy...

Duluth Farmers Market
14th Ave. E & 3rd Street
May 7th - October 31st
Wed. 2:00 to 6:00 P.M.
Sat. 8:00 A.M. to 12:00 P.M.

Downtown Farmer's Market
Lake Superior Plaza (Corner of Lake Ave & Superior St)
July 19th - September 27th 2016
Tuesdays from 11:00 AM - 1:00 PM
Special Market Kick-off on Wednesday July 13th during Sidewalk Days

Lincoln Park Farmer's Market
Starts: Thursday, June 16th 
4:00-7:00 P.M.
Harrison Community Center 
3002 W. 3rd St.

UMD Market Day
May 10th- Sept. 27th
Tues. 12:00 P.M. - 4:00 P.M.
Features Live Music

Superior Downtown Farmer's Market
Wed. 1:00 P.M. - 5:00 P.M.
June - October
North parking lot 
Superior Public Library  
1530 Tower Ave. Superior, WI

Dont Forget Your Farmshare Pickup!
Lake Superior Community Shared Agriculture(CSA) - Bayfield Food Producers
Wednesdays 3:00 P.M.- 5:00 P.M.
May 25th -October 26th
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Fitness Focus
Total Body Strength Training and Core Workout for Beginners - Low Impact Workout at Home
Total Body Strength Training and Core Workout for Beginners - Low Impact Workout at Home: FitnessBlenders (29 minutes)
Note: Try the exercises in this video at your own risk.
How To Start Exercising: 20-Minute Full Length Workout At Home for Total Beginners Without Equipment
How To Start Exercising: 20-Minute Full Length Workout At Home for Total Beginners Without Equipment. JessicaSmithTV

Note: Try the exercises in this video at your own risk.
Take Advantage of Your Health Benefits!

Enrolled in HealthPartners' insurance?
Take advantage of Virtuwell: 3 free online health visits per year. 

Employee Assistance Program (EAP): For All Employees!
Free Counseling Services: hpeap.com, or call 866-326-7194.

Simply log in through cor and click on the  

employee tab. Next, click on the 
 
red links button on the left for Employee Assistance Program and HealthPartners' links. Set up your healthpartners' account on the healthpartners' website.
Questions? Email WellU@css.edu
WellU Welcomes Your Feedback!

Tuesday, July 19, 2016

Quit Slackin, 'Make it Happen! Strengthen Your Body Without Having to Go to The Gym!

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Quit Slackin,'Make it Happen!
3 Fun and Simple Ways To Strengthen Your Body Without Having to Go to The Gym!

We all know how hard it can be to go to the gym to workout everyday. You're tired from a day's work, or maybe it's your cousin's-wife's-best friend's birthday and you feel as if you would be missing out if you were to go to the gym that day. Most of the time, the hardest part isn't when you're at the gym, it's getting yourself there. Wouldn't it be nice to not always have to drag yourself to the gym to get a good workout in? Here are three different types of exercises that you  may do at home that will help you strengthen your body, achieve your goals, and have fun in the process!
1.) Cardiovascular Conditioning

Many people know that cardio workouts are a very crucial part of staying in good physical shape and getting rid of unwanted body fat. However, the benefits of a good cardio workout don't stop there! Cardiovascular workouts are also very good for your heart, your metabolism, and your overall physical and mental health. 

A FUN way to practice cardio: Organize a soccer game with all of your closest friends. Playing an organized sport is an excellent way to workout without actually having to go to the gym. Plus it's fun, and you get to spend time with friends while doing it!
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2.) Strength Training: Muscle Endurance 

Building up muscle endurance is one of the best things you can do for your body when you are working on getting fit. Your body builds up muscle endurance by repeating the same workouts often, and by doing this, it eventually makes it easier for your muscles to perform these workouts. Let's take riding a bicycle for example. Say you really enjoy riding your bike on a specific trail by your house. The only problem is the trail has a very steep hill in the middle of it. The first few times you try and peddle up the hill, it doesn't work and you get tired, but eventually, after many attempts at the hill, you end up succeeding and make it to the top without stopping. This is an example of building up your muscle endurance. 

A great example of how you can build up muscle endurance easily:Practice planking every night before you go to bed. Each night, increase the time of your plank by 10 seconds. This will build up muscle endurance in your arms, legs, and core muscles, and you will start to notice that the planks will become easier for you to complete. This works well for other arm, leg and core workouts too.

3.) Flexibility Training

Maintaining flexibility is a very important part of physical fitness. Maintaining a flexible body isn't only helpful to us while we are working out, it also helps us to improve our performance in everyday tasks. Flexibility plays a larger role in our everyday lives than you may think. For example, getting out of bed, lifting heavy objects, and vacuuming the floor, all require a certain degree of flexibility in our muscles. As we get older, we grow more and more accustomed to bad habits in our posture and body movements, which lead to joint complications and other serious health issues. Flexibility isn't hard to acquire, but it does take patience, time and effort. 

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The BEST way to maintain a flexible figure: Yoga may be one of the best and most relaxing ways to maintain flexibility in your body. Practicing yoga on a daily basis may not only make you more flexible, it may also increase muscle strength and muscle tone, help with cardio and circulatory health, improve athletic performance, and help prevent arthritis, lower back pain, and other long term health issues. The benefits of doing yoga are countless, and the best part about it is, you can do it right in your own home. There are a plethora of how-to videos and tutorials on Youtube that will teach you different poses and exercises to help improve your flexibility. Also, another way to improve flexibility is to make sure you stretch after every workout. Not only will this help with flexibility, it will also work to prevent muscle cramps  after your workout. 


ProTip: It's OK to be sore after a nice long workout! When you are sore the day after working out, it just means that your muscles are getting stronger. In other words: It's just your muscles thanking you!

And remember, the only one who is stopping you is you, so get out there, get active, and WORK those muscles!

Samantha Frascone