Wednesday, April 11, 2018

WellU April/May Newsletter 2018

April/May 2018
Newsletter
Coming Your Way In April & May...

Introducing Grokker, the "Netflix" for Health & Wellness!

  • Enjoy thousands of expert-led fitness, mindfulness, yoga, and healthy cooking videos
  • Easily stream on-demand videos anytime, anywhere, across many different devices (including smart phone apps)
  • Engage with a vibrant community of experts & enthusiasts available at your fingertips to answer questions and give advice
The next CSS Wellness Challenge is coming soon through Grokker!
Empower Yourself
Now Available for Family Members
Free training sessions are still offered, and as an added bounus, any faculty/staff member can now bring a family member with them! The faculty/staff member just needs to be on CSS insurance and the adult family member needs to have a pass. Adult Family members can purchase passes in the BWC for $150 during the school year, or for $50 during the summer. Day passes are also available for $5 per day. Children are welcome with a day pass, but they have to be accompanied by an adult. 
Just a reminder of the services available:
Choose one option or do them all!
1) BWC Orientation (weight machines)
2) Exercise RX & Motivational Coaching
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3) Fitness Assessments
Tuesdays 2:00 & 3:00 P.M.
Thursday 7:00 or 8:00 A.M. & 4:00 P.M.
More times available contact Mary:
Trainer: Mary Johnson  (Ex Phys graduate student)
*More times will be available this summer*

Exercise Breaks
Having no time to exercise is one of the most common setbacks to working out. However, every little bit helps and a 15 minute workout it is better than nothing. So, sign up for a 15 minute stretch or exercise break with Mary Johnson. She can come to your office or meet you in the gym and find a quick routine that works for you. If interested, email Mary at mjohnson10@css.edu

Spring Hospitality

Happy Spring, season of new life. It never ceases to amaze me how the impossibly purple crocuses peek up through soil that seemed totally lifeless and hard as brick two weeks ago. But that's life, persistent and resilient beyond our imagination. For me, spring has become an important time for self-assessment, for exploring what wants to grow in me.

A large dose of wellness comes from nurturing new shoots of curiosity and self-development in my life. How can I keep expanding? How am I being called to make my unique contribution in the world? Can I make one new recipe, reach out to one new friend, show up at one new organizational meeting, read one new book, take up one new hobby, hike on one new trail, travel to one new national park? Where is the call to newness showing up in your life?

As we continue to celebrate the value of Hospitality this year, it is important to see how this value calls us to open our hearts and minds to new ideas, perspectives, and experiences. Hospitality isn't only about welcoming others, it is also about welcoming the new into our own lives. It is about cultivating a sense of curiosity, asking questions and exploring new ways of seeing, sprouting new talents and interests to see how they might blossom, stretching the mind with new learnings, enlarging the heart with new forms of compassion.

Hospitality may be as simple as having a conversation with someone who sees things differently than I see them. It may mean taking a different route to work and noticing the neighborhood. Hospitality might encourage taking up a new practice such as journaling or meditation or yoga for a few weeks. How can we step to the growing edge of our best selves? When we practice these aspects of hospitality, the green garden within is sure to flourish and bear much fruit.

Gary Boelhower, Mission Integration Advisory Board

WellU Classes & Programs

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Strength Training Basics: 
Would you like to learn how to lift weights? Are you just starting a fitness program? This class is an easier and slower paced version of the Stronger Today class.  
Days: Tuesday and Thursday
Time: 11:30 a.m. (30 minutes) at BWC studio
For extended campus employees, please check out the Fitness Focus videos on the WellU website: Fitness Focus!

Empower Yourself:    
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Free Training Sessions!
Choose one option or do them all!
1) BWC Orientation 
(weight machines)
2) Exercise RX & Motivational Coaching
3) Fitness Assessments
Tuesdays 2:00 & 3:00 P.M.
Thursday 7:00 or 8:00 A.M. & 4:00 P.M.
More times available contact Mary:
Trainer: Mary Johnson  (Ex Phys graduate student)
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Stronger Today! 
(Strength Training 101 Continues)
Learn how to lift weights correctly using weights, bands, compound exercises, and your own body weight as resistance. This class is perfect for most fitness levels; however, beginners may want to try the Strength Training Basics class first. You will increase your strength, balance, and mobility while preparing yourself to do strength training at home too. 
Days: Tuesday and Thursday
Times: 12:00 (40 minutes) at BWC studio
If you can't make it to class, or you are an extended campus employee, please check out the Fitness Focus videos on the WellU website: http://www.css.edu/wellu/faculty-and-staff/fitness-focus.html
Stretch Breaks Are Back! 
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The WellU exercise physiology trainer will visit your department and take you through some great stretching exercises to relieve tension from sitting at a desk all day!
New times available!
(Trainer: Mary Johnson, Graduate Student/Exercise Physiology)
Nutrition Bites
Ideas for Healthy Eating at Work
Ideas for Healthy Eating at Work


Looking for a Healthy Post-workout Snack? Granola Bites may be the Answer
Looking for a Healthy Post-workout Snack? Granola Bites may be the Answer
Fitness Focus
Yoga is starting to be more and more popular. Try a beginner video to check it out.
Yoga is starting to be more and more popular. Try a beginner video to check it out.

Questions? Email jwidstro@css.edu

Wednesday, January 31, 2018


February/ March 2017
Newsletter

Coming Your Way In February...

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Living the Good Life Challenge!
Starts on February 12th!
Description: This lifestyle challenge incorporates exercise, wellness, and nutrition points. It is geared to get you moving or keep you moving while also introducing good habits. You may choose from two different conferences: Mission Possible or The Incredibles. Mission Possible is encouraged to get 30-45 minutes of exercise 4 to 5 days per week. The Incredibles are encouraged to get 60 minutes or more of exercise 6 to 7 days per week.
Rules: Get as many exercise, wellness, and nutrition points as you can each day. Please note: you are limited to 16 wellness and 16 nutrition points each day, but exercise points are unlimited. If you are in the Mission Possible conference and continually match the exercise goals set for The Incredibles, you will be moved to that group to keep the challenge more equitable. 
Prizes: Ranking is based on exercise and wellness points together. The top 2 people in each conference will win a Fitbit Charge 2 or any lesser model (excluding special editions)! Everyone else who participates can choose from a variety of other WellU swag (cooler duffel bags and backpacks included).  
Join Here!

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New Positive Psychology Program...
S.O.U.L. Training
(Seeing Optimism Uplifts Life!

Starts Feb. 5th & 7th!
Ten week program meeting once per week for one hour 
Choose one group to join:
Mondays 4:00 P.M., or Wednesdays 12:00 P.M.
$25 fee due at first meeting (scholarships available)

The training course is designed to teach individuals the skills they need to flourish. SOUL groups are rooted in the science of positive psychology and covers the following topics:
  • positive emotions
  • neuroplasticity
  • learned optimism
  • gratitude
  • character strengths
  • engagement
  • meaning and purpose
  • positive relationships
The sessions will include a brief lecture, discussion questions, activities, and short videos about the topics listed above. You will also be provided additional reading material and activities you can complete on your own.
Questions? 
Please contact Julie Zaruba Fountaine: jzarubafounta@css.edu
WellU Classes & Programs


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Lunch & Learn
Healthpartners Insurance guest speakers coming in February & March!
Date, time, and place to be announced.
Zoom link will be provided
Topics: Health Insurance & Pharmacy Consumerism...

Health Insurance Consumerism: 
Learn about Healthpartners tools: Virtuwell, Nurse Navigator, Nurse Call Line, Disease & Case Management, Employee Assistance Program, Pharmacy Navigator, etc.
What are your rights as a patient? Is preventive care covered at no cost to you? How do you find in-network providers? Do you need a referral?

Pharmacy Trends: Learn how to use the RX Navigator tool.
Why do pharmacy and prescription costs change? Why do prescription costs differ between pharmacies? What can you do as a consumer to reduce the impact of pharmacy trends on your costs and care? 

T'ai chi
T'ai chi (pronounced "tie gee") is a traditional Chinese discipline that is practiced with slow, relaxed, and circular series of movements. It is practiced for many benefits including mindfulness meditation, relaxation, low impact exercise, and self defense. This course is ongoing as part of the health promotion program at CSS for students, faculty and staff. 
Days: Monday & Wednesday 
Time: 12:30 p.m. to 1:00 p.m.
Place: BWC Studio
Instructor: Dave Swenson
Date: In session, but new participants are welcome!

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Strength Training Basics: 
Would you like to learn how to lift weights? Are you just starting a fitness program? This class is an easier and slower paced version of the Stronger Today class.  
Days: Tuesday and Thursday
Time: 11:30 a.m. (30 minutes) at BWC studio
For extended campus employees, please check out the Fitness Focus videos on the WellU website: Fitness Focus!

Empower Yourself:     
trainer_weights.jpg
      
Free Training Sessions!
Choose one option or do them all!
1) BWC Orientation 
(weight machines)
2) Exercise RX & Motivational Coaching
3) Fitness Assessments
Tuesdays 2:00 & 3:00 P.M.
Thursday 7:00 or 8:00 A.M. & 4:00 P.M.
More times available contact mary:
Trainer: Mary Johnson  (Ex Phys graduate student)
trio_fitness_crunches.jpg
Stronger Today! 
(Strength Training 101 Continues)
Learn how to lift weights correctly using weights, bands, compound exercises, and your own body weight as resistance. This class is perfect for most fitness levels; however, beginners may want to try the Strength Training Basics class first. You will increase your strength, balance, and mobility while preparing yourself to do strength training at home too. 
Days: Tuesday and Thursday
Times: 12:00 (40 minutes) at BWC studio
If you can't make it to class, or you are an extended campus employee, please check out the Fitness Focus videos on the WellU website: http://www.css.edu/wellu/faculty-and-staff/fitness-focus.html
Stretch Breaks Are Back! 
sky-yoga-group.jpg
The WellU exercise physiology trainer will visit your department and take you through some great stretching exercises to relieve tension from sitting at a desk all day!
New times available!
(Trainer: Mary Johnson, Graduate Student/Exercise Physiology)


The 16 week Diet Free online program began January 22nd.
Optional meetings are at 12:00 p.m. in T3121. We will watch the videos and have a discussion about the topic of the week. Bring your own lunch!
Questions? Please contact Jennifer Widstrom: jwidstro@css.edu
Wellness, Balance, Together 

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As members of community, we must rely on each other for support, strength, and the expertise we each hold to help one another live healthy lives. In the Rule, ch 72, Benedict asks us to work,"supporting with the greatest patience one another's weaknesses of body or behavior," (94). We must, as friends and colleagues, help to care for one another by encouraging and focusing on making healthier choices and if need be, have difficult conversations that will hopefully lead to a better us. Relying on each other is essential.

As we work to improve ourselves it is important that we remain balanced in our own lives. Benedict's Rule ch 39 states, "For nothing is so inconsistent with the life of any Christian as overindulgence." (62) Benedict calls for a life of moderation centered on prayer, service and work. A balanced life is essential to ensure both physical, emotional, and spiritual well being. To overindulge in any aspect of life throws that equation into an unbalanced and therefore a less healthy situation. If we eat too much and don't take the time to exercise, we gain weight and that leads to numerous health conditions and complications. If we exercise too much and forgo our nutritional needs, we are again, out of balance and not meeting our physiological needs. Getting the right amount of exercise, following healthy eating guidelines, ensuring time for play, prayer, work, and community brings us into a more balanced life which hopefully makes us healthier in every way. Living a life of balance also helps us create and maintain a healthier community.

We invite you to reach out to colleagues, friends and family for help in times of need or when your life is out of balance.
Mission Integration members:
Ashley Radtke (class of 2019) John Bauman (SOE Faculty)
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Influenza Information...
From: Student Health Services and Well U...
Student Health Services is encouraging everyone to take an important step to prevent the spread of influenza by getting a flu vaccine. It is not too late to get a flu shot!

According to the Centers for Disease Control and Prevention, flu season runs through fall and winter, peaking between December and February. Activity can last as late as May.

Vaccines are available at local pharmacies like Walgreens, according to Christine Sandal with SHS. They cost $34.99, but are covered in full by most health insurance plans. There is a Walgreens pharmacy near campus at 1609 Kenwood Ave., at the corner of Kenwood Avenue and Arrowhead Road. 

Flu symptoms include fever/chills, cough, sore throat, congestion, body aches, headaches and fatigue. The period of contagiousness for the flu can start as early as a day before symptoms appear, and up to seven days after becoming sick. The CDC recommends that people stay home if they are sick, and cover their coughs and sneezes. Frequent handwashing is a must to prevent the spread of germs.

The facilities department is adding ten new hand sanatizer stations throughout campus. Please use them often!

To learn more about how to protect yourself from the flu and to review signs and symptoms, please visit the CDC website link below. 


If you have Healthpartners insurance, you may use Virtuwell for influenza help: Healthpartners Virtuwell Website


Schedule Your Preventive Exams & Screenings Today!
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It is wise to get regular check-ups and preventative screening tests in order to care for our bodies. These appointments are necessary despite apprehension about going to see a doctor. The sooner a life threatening disease is caught, the better the outcome. It is easy to convince ourselves that we won't get sick; however, diseases and infections do occur and can't always be caught by self-examination. Below is a quick reminder of when to get common screening tests and physical examinations.

Physical Exams

22-64 years old: Once every 1 to 3 years. Healthpartners Insurance covers one preventive exam per year without paying a deductible. 
65 and older: Once every year

Flu (Influenza) Immunization
Once every year at all ages
Colonoscopy

Once every 10 years starting at age 50 (those with a family history should begin at age 40 & have the procedure done once every 5 years or done 10 years younger than the age of the person who had the incident)
Diabetes Screening
Once every 3 years starting at age 45
Mammogram

Every 1-2 years at age 40 and yearly starting at age 50. Healthpartners covers yearly screening at 40, or ealier if there is a family history of disease
Osteoporosis Screening
65 years or older, or earlier if family history of disease.
Prostate Cancer Screening
At least once between 40-70 years old
Blood Pressure/Obesity
At least once every 2 years starting at age 40
Cholesterol Levels

Once every 4 to 6 years starting at age 45 for women and age 35 for men
(check sooner if you smoke, have diabetes, or have a family history)

STIs

Every year if at increased risk (for women, GC/Chlamydia should be tested yearly once sexually active until age 26)





















































Screening tests should occur as often as your doctor recommends due to the varied guidelines amongst hospitals, doctors, and clinical sites. The table above displays the results of research on common ages and dates to participate in preventive screenings; however your doctor may recommend a different schedule/set of screening tests.

By: Mary Johnson, Ex Phys Graduate Student
Nutrition Bites
5 New Healthy Meals by the Domestic Geek
Meal Prepping with the Domestic Geek

Get some new, healthy lunch ideas with these healthy recipes from Liezl Jayne Strydom
Get some new, healthy lunch ideas with these healthy recipes from Liezl Jayne Strydom
Fitness Focus
Get back into the swing of things with this Beginner Workout by HASFit
Get back into the swing of things with this Beginner Workout by HASFit

HIIT Beginner Workout Routine at Home for Women and Men
HIIT Beginner Workout Routine at Home for Women and Men

Questions? Email jwidstro@css.edu