Sunday, January 25, 2015

What is Qi Gong? Attend the Lunch & Learn on January 30th at 12pm in the Heritage Room (Greenview)

Have you ever wondered about meditation and the benefits of mind body practices?  

Well U presents: Glenn Toby on the Effects of Meditation

Come listen to how you can enhance a WellU lifestyle by amazing effects meditation could have on your well-being. 

DATE: Friday, January 30th
TIME: 12pm
WHERE: Heritage Room

Keep your eyes open for upcoming Lunch & Learns:
üWellness Story Telling
üAnd More!

Thursday, January 22, 2015

Well U Employee Challenge Summary!

The Well U Wellness Wheel Challenge has ended, below are the final results.
Well U Wellness Wheel.PNG

Challenge by the numbers

11 total teams

Over 45 participants

Teams represented many different departments across campus.

Comments from participants:

It was a fun, easy way to bring our team together.”

“It made me look at multiple aspects of health/wellness (financial, intellectual, spiritual) as well as the physical activity and nutritional.”

“I enjoyed the team support and being a member of a team from a different department. It also motivated me to incorporate additional healthy changes into my life & maintain them. It also motivated me to push my husband to do it as well. It re-awakened my awareness of the importance of exercise and healthy eating, which can easily slip because life gets too busy & I put too many”

“Overall, I liked that this one incorporated all aspects of wellness and striving to be healthy.  I think future challenges like this one would be great!”

“Please keep it up. I like the Wellness programs.”

“Very enjoyable challenge with lots of support provided by WellU.  Enjoyed the emails, the blog & the tips as well.  I think this all contributed to my success.”

Thanks for the challenge. It did make me take a broader perspective on my wellness evaluation.”

Below are a few photos from our Well U Wellnees Wheel Challenge Potluck. A special thanks to the CSS Steel Drum Band!
If you are interested in Well U Check out our webpage at and/or sign up to participate in our programs labeled WellU Employee on the IMLeagues website.
If you have any questions please contact Julie Zaruba Fountaine,

Sunday, January 18, 2015

More than a day off of school and work...the King Holiday

The Meaning of The King Holiday


The Martin Luther King, Jr. Holiday celebrates the life and legacy of a man who brought hope and healing to America. We commemorate as well the timeless values he taught us through his example — the values of courage, truth, justice, compassion, dignity, humility and service that so radiantly defined Dr. King’s character and empowered his leadership. On this holiday, we commemorate the universal, unconditional love, forgiveness and nonviolence that empowered his revolutionary spirit.

We commemorate Dr. King’s inspiring words, because his voice and his vision filled a great void in our nation, and answered our collective longing to become a country that truly lived by its noblest principles. Yet, Dr. King knew that it wasn’t enough just to talk the talk, that he had to walk the walk for his words to be credible. And so we commemorate on this holiday the man of action, who put his life on the line for freedom and justice every day, the man who braved threats and jail and beatings and who ultimately paid the highest price to make democracy a reality for all Americans.
The King Holiday honors the life and contributions of America’s greatest champion of racial justice and equality, the leader who not only dreamed of a color-blind society, but who also lead a movement that achieved historic reforms to help make it a reality.
On this day we commemorate Dr. King’s great dream of a vibrant, multiracial nation united in justice, peace and reconciliation; a nation that has a place at the table for children of every race and room at the inn for every needy child. We are called on this holiday, not merely to honor, but to celebrate the values of equality, tolerance and interracial sister and brotherhood he so compellingly expressed in his great dream for America.

It is a day of interracial and intercultural cooperation and sharing. No other day of the year brings so many peoples from different cultural backgrounds together in such a vibrant spirit of brother and sisterhood. Whether you are African-American, Hispanic or Native American, whether you are Caucasian or Asian-American, you are part of the great dream Martin Luther King, Jr. had for America. This is not a black holiday; it is a peoples’ holiday. And it is the young people of all races and religions who hold the keys to the fulfillment of his dream.
We commemorate on this holiday the ecumenical leader and visionary who embraced the unity of all faiths in love and truth. And though we take patriotic pride that Dr. King was an American, on this holiday we must also commemorate the global leader who inspired nonviolent liberation movements around the world. Indeed, on this day, programs commemorating my husband’s birthday are being observed in more than 100 nations.
The King Holiday celebrates Dr. King’s global vision of the world house, a world whose people and nations had triumphed over poverty, racism, war and violence. The holiday celebrates his vision of ecumenical solidarity, his insistence that all faiths had something meaningful to contribute to building the beloved community.

The Holiday commemorates America’s pre-eminent advocate of nonviolence — the man who taught by his example that nonviolent action is the most powerful, revolutionary force for social change available to oppressed people in their struggles for liberation.
This holiday honors the courage of a man who endured harassment, threats and beatings, and even bombings. We commemorate the man who went to jail 29 times to achieve freedom for others, and who knew he would pay the ultimate price for his leadership, but kept on marching and protesting and organizing anyway.
Every King Holiday has been a national “teach-in” on the values of nonviolence, including unconditional love, tolerance, forgiveness and reconciliation, which are so desperately-needed to unify America. It is a day of intensive education and training in Martin’s philosophy and methods of nonviolent social change and conflict-reconciliation. The Holiday provides a unique opportunity to teach young people to fight evil, not people, to get in the habit of asking themselves, “what is the most loving way I can resolve this conflict?”
On the King Holiday, young people learn about the power of unconditional love even for one’s adversaries as a way to fight injustice and defuse violent disputes. It is a time to show them the power of forgiveness in the healing process at the interpersonal as well as international levels.
Martin Luther King, Jr. Day is not only for celebration and remembrance, education and tribute, but above all a day of service. All across America on the Holiday, his followers perform service in hospitals and shelters and prisons and wherever people need some help. It is a day of volunteering to feed the hungry, rehabilitate housing, tutoring those who can’t read, mentoring at-risk youngsters, consoling the broken-hearted and a thousand other projects for building the beloved community of his dream.
Dr. King once said that we all have to decide whether we “will walk in the light of creative altruism or the darkness of destructive selfishness. Life’s most persistent and nagging question, he said, is `what are you doing for others?’” he would quote Mark 9:35, the scripture in which Jesus of Nazareth tells James and John “…whosoever will be great among you shall be your servant; and whosoever among you will be the first shall be the servant of all.” And when Martin talked about the end of his mortal life in one of his last sermons, on February 4, 1968 in the pulpit of Ebenezer Baptist Church, even then he lifted up the value of service as the hallmark of a full life. “I’d like somebody to mention on that day Martin Luther King, Jr. tried to give his life serving others,” he said. “I want you to say on that day, that I did try in my life…to love and serve humanity.
We call you to commemorate this Holiday by making your personal commitment to serve humanity with the vibrant spirit of unconditional love that was his greatest strength, and which empowered all of the great victories of his leadership. And with our hearts open to this spirit of unconditional love, we can indeed achieve the Beloved Community of Martin Luther King, Jr.’s dream.

May we who follow Martin now pledge to serve humanity, promote his teachings and carry forward his legacy into the 21st Century.
- See more at:

Tuesday, December 30, 2014

Spreading Wellness: What big decision has fostered your growth?

“The first step towards getting somewhere
is to decide that you are not going to stay where you are.”
~J.P. Morgan

As New Year’s approaches, you may have expected a blog about resolutions, and inspiration for getting started. Well, I am here to meet your expectations. J

Can you recall a time in your life when you made a big decision that fostered growth? Maybe it was simply deciding to go to college immediately after high school, or maybe it was to enter the military or work-force right out of high school. Either way, you made a decision, a plan, and you moved forward. OK, maybe that was partially because your parents encouraged you to get out of the house and spread your wings. But think about it, is there anything that different about a goal that you set now? You still need to make a decision, you still need to make that plan, and you still need support from friends and/or family…so you can spread your wings! So you can make those positive changes that you hold in your heart, no matter how big or small.

It sounds simple, right? But, we all know it isn’t easy. How do we make this simple task easier to accomplish? Since your first step is knowing you want to go somewhere, maybe your second step should be knowing that where you are going is realistic. Kelly McGonigal shares insight (in the article below) on how to create realistic goals. She is a psychologist from Stanford University, and I really respect her knowledge and perspectives. 

I encourage you today, to gather some great social support for yourself, as you strive to meet those goals that you hold in your heart. And, as Zig Ziglar said, “You don’t have to be great to start, but you have to start to be great!”

Happy New Year, 2015!

Tuesday, December 23, 2014

Spreading Wellness: Who helped to foster your courage, dreams and ambitions?

As I sit here next to the Christmas tree, I reminisce about my days of youth...and the traditions that we had as a family. Growing up in a Finnish home, sauna and skiing were a large part of our festivities. Christmas was always such a magical time of year. The lights, the decorations, the concerts, the music, and the gently falling snowflakes.

This time of year I get a little sentimental, and enjoy time alone in reflection. This year, I've been reflecting upon the influence of one of my Grandpa's. As a child whenever we visited this Grandpa and Grandma in the winter, we had to bring our cross-country skis, and it was a bonus if we remembered our sleds. Grandpa groomed his own ski trail with his snowshoes, and then went around with his skis to make grooves, and he always liked when we would do at least 1 lap on a visit. As a very young child, I remember the big hills that he would pack down, and I remember watching the big kids go up and down, wishing I could try them...and I remember finally being big enough to try them by myself. Such an adrenaline rush! Always after skiing, we would pile into the sauna. Wonderful memories...Because he shared his passion for skiing and the outdoors, I was blessed with an understanding and appreciation for outdoor fitness, and it became a large part of who I am. 

This appreciation for fitness and the outdoors helped influence my decision to enter the world of health, rehab, and holistic wellness. It is hard to believe, but during my reflections this fall, I realized that it is going to be 2015 pretty soon! This means that I saw my very first client in health and wellness 18 years ago; and, I have been participating in ski events/races for 30 years! It is this experience that I bring with me during my wellness coaching, and classes that I teach. New Year's in coming, and many have New Year's resolutions. So sign up today for one of our WellU programs. IMLeagues registration opens today, at noon. So check it out ( Upon your requests, we have added 15 minute afternoon movement and stretching sessions!

And as you gather with your friends and family this holiday season, I encourage you to consider who helped to foster your courage, dreams, and ambitions in life. And, if they are still with us, send them a note of "Thanks," or better yet, pay them a visit and deliver your appreciation in person. It is always wonderful to share in each others dreams. And, maybe more importantly, how are you helping to foster the dreams and ambitions of your loved ones?

Merry Christmas and Happy Holidays!

Tuesday, December 16, 2014

Spreading Wellness: How are you inspiring those around you?

"Live Happy, Dream Big, and Smile!" 
~Jodi L. Tervo's motto/mantra...inspired by a HS teacher...~

Mr. Olson, my high school English teacher, challenged me to write my own poems in order to heal from life's events/losses. As I reflect upon my journey, I realize how important those words were to me. At that time I didn't feel like I had meaningful thoughts to share with others, let alone, write poetry. I loved reading poetry, and it helped me to heal from life’s losses…but, write my own?! However, with his encouragement, I began writing my thoughts and feelings. He even allowed me to turn papers into him that were for my personal healing. Critiquing and encouraging me to continue. 
Early on, when I was still "practicing how to write poetry," I was able to reflect upon who I wanted to become, and what life meant to me. It came back to the simple words, "Live Happy, Dream Big, and Smile!" People always told me that I had a great smile. So I knew that my mantra needed the word "Smile." It was the one thing that connected others to myself. In a world of social beings, it was the one thing that kept me in a group, even if few interacted with me. So early on, these six simple words became my mantra through difficult times, and slowly they became a part of my daily thinking.

Years later, I can see the incredible power that these six words had on my life! I learned early on in my professional career, that I am a big picture person, a visionary, and a "get it done" person. The “don't just talk about it, do something about it,” sort of person.
Life continued...and after almost 2 decades worth of experience in health, wellness, rehab and education, I continue to enjoy helping my clients, no matter their age or ability, which is one of  my many strengths! I LOVE to empower clients to reach their dreams, and jump over hurdles in life. Cheering them along and celebrating their successes! :)

I now use blogging as a way to help inspire others to reach for their dreams! Mr. Olson, a teacher whom unfortunately I haven't kept in touch with, has been a huge inspiration in my personal and professional career. As a teacher myself, I often think about how I may touch the lives of others. Maybe I won't know about the positive impact I inspire, but it is my wish, that every day that I engage with my students/clients, there may be a new chance to help inspire them to reach for their dreams!  

Recently, I listened to a story about a woman connecting  people of different backgrounds so they could capitalize on each others strengths, to do good in the world. She called herself an "Opportunity Maker." It was so inspiring. As we come to the close of this fall semester, I want you to reflect upon your personal and professional careers. Have you been an "Opportunity Maker?" Can you recall a teacher who had a positive impact on your life? Have you been able to touch the lives of your students/colleagues in a way that you may never realize? Each day, we have a new opportunity to become "Opportunity Makers" and inspire others to reach for their dreams. 

At CSS, we all have the ability to touch the lives of others. May this upcoming Winter Break, rejuvenate you all, so that when we get together again in January, we are all able to maximize our abilities to make a difference in the lives of others! 

When you return, you will be able to engage in programs that WellU provides to all employees, to help you continue that feeling of rejuvenation....Stay on the look out for registration for Well U Employee Programs, on I will let you know when registration is open. With New Year's Resolutions around the corner, maybe the employee wellness programs can help you accomplish them. :)

If you would like to hear the story about "Opportunity Makers," please feel free to click on this link.

Wishing you all a wonderful Holiday Season!