Friday, February 27, 2015

Wellness is Action: Well U is offering Health Coaching!

Here at CSS we have a culture to strive to be better, which is why WellU has created Health Coaching. Health Coaching consists of three separate sessions with Dr. Gen Ludwig. The first session is an hour long discussion about lifestyle habits and any wellness goals that you would like to achieve. Dr. Gen Ludwig can help with fitness goals, nutrition goals, smoking cessation, stress relief, and weight loss. Once you and Gen have established goals, she will help you create an action plan. The following two sessions are 15 minute check-ins where your action plan will be adjusted if necessary.

Another great program that WellU has which complements Health Coaching is Shape Up! Shape Up is three hour-long sessions where you train with an athletic trainer. Shape Up can be used to mix-up, improve, or create a workout plan!


IF you can’t do great things,
do small things in a great way-Napoleon Hill

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Take the first small step to achieving wellness and sign up for a Health Coaching session with Dr. Gen Ludwig! Sign up for Health Coaching and Shape Up are both facilitated through imleagues. Please email wellu@css.edu with any questions. Stay healthy!









Thursday, February 26, 2015

Want to help decide the future of Well U?

Well U is conducting a series of focus groups.  A focus group is a group of a variety of individuals who are asked about their perceptions, opinions, beliefs and attitudes concerning a specific subject manner. 
We are conducting this focus group because we want to be able to make the ideas of WellU better fit to the St. Scholastica community.
Your participation in this study will be extremely valuable to both current and future members of the St. Scholastica community.  You will also be reimbursed for you time with a lunch and a chance to win a $25 visa gift card.  The research study will occur March 6th or March 20th at 12pm for faculty and staff and March 16th and 17th at 5:30pm for students.  The focus group will last about one and a half hours.  You would only need to participate in one focus group.

If you wish to be part of this great opportunity we ask that you return the following information by March 2nd to show that you are interested in participating in this focus group.  If you are uninterested in participating, there is no need for a response.  The information we ask for may be returned by e-mail to Julie Zaruba Fountaine at jzarubafount@css.edu. The information that should be returned is as follows:

Name:

Preferred E-mail:
Department: 

Are you currently enrolled as a student?   Yes   No

Are you a faculty or staff member at CSS?   Yes     No

Please state if you can attend on March 6th or March 20th for Faculty/Staff or March 16th or 17th for students or if you can attend either session.

 Thank you!

If you have any questions or concerns feel free to contact me via e-mail

Julie Zaruba Fountaine- jzarubafounta@css.edu or by phone 218-625-4914

Tuesday, February 24, 2015

Well U Award Winners!

WELLU Award of Achievement WINNERS for February!
 CSS Student, Alvaro Hernandez
CSS Faculty/Staff, Bret Johnson
 
Alvaro Hernandez Well U Award Winner
According to his peers and mentors, Alvaro is an exceptional individual, student, and leader here on campus. Alvaro is a very dedicated student, who knows the importance of working out and keeping a healthy lifestyle. Alvaro always cooks his own meals, and always makes sure that they are low on calories. Not only this, but Alvaro loves to cook with organic food, and is always stressing about the importance of eating at home and not just in restaurants. As previously mentioned, according to his peers, Alvaro can always be seen at the gym running or playing soccer. As an international student from Colombia, Alvaro is always stressing the importance of keeping a balanced lifestyle to the younger international students, and to his other peers on campus. Alvaro is a true leader on campus, founding the Entrepreneurship Club two years ago, and being a committed and innovative leader of The Cable. 
Bret Johnson Well U Award Winner
Bret Johnson, a Chemistry professor, here at CSS is the Faculty/StafFebruary winner for the Award of Achievement. According to his students Bret is passionate about running and is always training for half and full marathons. He also has some friendly competition with another Chemistry professor at Scholastica, which shows his drive to improve. Bret also encompasses the intellectual aspect of WellU because of his desire to continuously learn more about his field. His current research focuses on the synthesis of crystalline coordination polymers synthesized from transition metals and linear, bidenate ligands that occlude discrete metal-oxygen nanoclusters as counterions. Being a Chemistry professor, Bret is very proud that he has only set off the fire alarm once! Bret is definitely everything that the WELLU award encompasses and more.

To enter your submission for the Well U Award go to Saints Well U Award on the www.css.edu/wellu webpage. 

















Sunday, February 22, 2015

Let your voice be heard! Participate in a WellU Focus Group


Well U is conducting a series of focus groups.  A focus group is a group of a variety of individuals who are asked about their perceptions, opinions, beliefs and attitudes concerning a specific subject manner. 
We are conducting this focus group because we want to be able to make the ideas of WellU better fit the St. Scholastica community.

Your participation in this study will be extremely valuable to both current and future members of the St. Scholastica community.  You will also be reimbursed for you time with a lunch and a chance to win a $25 visa gift card.  The research study will occur March 6th or March 20th at 12pm.  The focus group will last about one and a half hours.  You would only need to participate in one focus group.
In order to achieve the best results, the follow criteria is required:
·                  Currently working at the Duluth Main Campus

·                  Above the age of 22

·                  A faculty or staff member at CSS

If you wish to be part of this great opportunity we ask that you return the following information by February 27th to show that you are interested in participating in this focus group.  If you are uninterested in participating, there is no need for a response.  The information we ask for may be returned by e-mail to Julie Zaruba Fountaine at jzarubafount@css.edu. The information that should be returned is as follows:
Name:

Preferred E-mail:
Department: 

Are you currently enrolled as a student?   Yes   No

Are you a faculty or staff member at CSS?   Yes     No

Please state if you can attend on March 6th or March 20th or if you can attend either session.

 Thank you!

If you have any questions or concerns feel free to contact me via e-mail 
Julie Zaruba Fountaine- jzarubafounta@css.edu or by phone 218-625-4914

Wednesday, February 18, 2015

Why pay a lot of $$$ for a personal trainer, when WellU provides this resource to faculty/staff for FREE?!

Why pay a lot of $$$ for a personal trainer, when WellU provides this resource to faculty/staff for FREE?!


Do you want to get into a workout routine, but don’t know what’s right for you? Are you already working out but not seeing the results you desire? WellU has the perfect solution for you, Shape Up! Shape Up is one-on-one fitness coaching. Every employee at CSS and their spouse is eligible for three free sessions each academic school year. This program is meant to help employees get started with a fitness routine, or improve/mix-up one they are currently doing. Along with this, it helps you feel accountable for your health and fitness.


This past fall, WellU provided wellness programming to 205 participants. We are excited about how much faculty/staff are taking advantage of WellU resources, but we want even more of CSS to achieve wellness with the help from our programs!  Shape Up was proven yet again to be our most popular program, which is why we want to continue to spread the word about this awesome FREE resource!


Shape Up is offered EIGHT times a week! You can work one-on-one with Dr. Gen Ludwig, a certified athletic trainer, Tuesdays/Thursday at 4pm, 5pm, & 6pm and Wednesdays/Fridays at 7am. We have created the Shape Up schedule with your needs in mind. Visit www.imleagues.com or email wellu@css.edu for more information.

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Introducing WellU’s newest team member… Dr. Gen Ludwig!

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It’s true, WellU will be welcoming our newest team member mid-February! Dr. Gen Ludwig comes from years of experience, and will be facilitating Shape Up this spring. She is a certified athletic trainer and has her Doctorate of Education from Walden University. She also has her masters in science and a bachelor of science in health and physical education with an emphasis in sports medicine.


Dr. Gen Ludwig currently works within the athletic training program at UMD as the Clinical Education Coordinator where she oversees and assists with all clinical education components. She is excited to work with us to help facilitate the Shape Up and Health Coaching programs.


Be sure to keep your eyes open for our February newsletter to learn more about WelU programming. If you like to be added to our mailing list please contact wellu@css.edu. Have a healthy week!Screen Shot 2015-02-05 at 8.58.19 AM.png

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Wednesday, February 11, 2015

No Friends At Work Rule?

Valentine’s Day is right around the corner and with thoughts of how to show appreciation for others, WellU will be hosting two Breakfast Potlucks on Feb 23rd from 7am- 8am and from 8am-9am.  The Breakfast Potluck is a chance for you to spend some time with your colleagues and bring your favorite breakfast dish to share!
Sign up HERE

Eggs in a Mug!
According to Dorie Clark of Forbes magazine embracing friendship at work can provide many benefits.  The article, “ Debunking The 'No Friends At Work' Rule: Why Friend-Friendly Workplaces Are The Future”  presents three strategies to create friendship.  It may no longer be taboo to have friendly workplaces.   
Number 1…focus on building relationships one person at a time, developing a deep relationship
Number 2…sharing ourselves can be risky but is necessary in order to develop a relationship
Number 3…..step outside your comfort zone & get to know someone that isn't exactly like you


For more information check out the article




Resources
Our newest resource is the addition of a Shape Up/Health Coach to our team.  I am happy to introduce Gen Ludwig.  Gen is a certified Athletic Trainer and has her Doctorate of Education from Walden University.  She is happy to work with us to deliver the Shape Up and Health Coaching programs.
Please spread the word that Shape Up will continue and sign up for an appointment today! Click the link to sign up


Upcoming Well U Events


  1. February Breakfast Potluck Sign up HERE
  2. Sign up for our WellU Programs on our Spring Calendar on IMLeagues!

Monday, February 9, 2015

Eating out with your Health in Mind

Eating out with your Health in Mind

We all get those days when we just don’t feel like getting up to make our breakfast, pack a lunch for work or come home to prepare a meal after a long day. Although preparing meals doesn’t have to be a chore and there are lots of healthy and simple ways to satisfy our appetites, it’s ok to treat yourself on occasion (like twice per month) by eating out. In fact, it might be a good idea because eating out could be a better alternative than opening a bag of chips to satisfy your hunger at home. However, just because you may not have the motivation to put together your own healthy meal, doesn’t mean that you should substitute good dietary habits for unhealthy ones.
Here are some tips to keep in mind when ordering at your favourite restaurants:
  • Ask for water, fat-free or low-fat milk, herbal teas, or other drinks without added sugars.

  • Ask for whole wheat or rye bread for sandwiches.

  • Start your meal with a salad packed with veggies.

  • Ask for salad dressing to be served on the side. Then use only as much as you want.

  • Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

  • Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.

  • Order foods that do not have creamy sauces or gravies.

  • Add little or no butter to your food.

  • Choose fruits for dessert most often.

  • Choose a “small” or “medium” portion if available. This includes main dishes, side dishes, and beverages.

  • Order from the menu instead of heading for the “all-you-can-eat” buffet.

  • If main portions at a restaurant are larger than you want, try ordering an appetizer or side dish instead or share a main dish with a friend.

  • On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.