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

Sunday, July 3, 2016

Have a Happy and Safe 4th of July!


I have always liked this quote by John F. Kennedy. It seems appropriate to share on this 4th of July. Kennedy asks us all to utilize our skills to better our country which in turn I believe makes a better world.
For example, try volunteering, check out the Duluth-Superior volunteer network. Show your 4th of July spirit by donating some of your time to help support our local community.
As we celebrate this holiday by attending BBQ's and firework shows let us remember that we may not be able to do everything but we can do something.




Friday, July 1, 2016

July WellU Newsletter

Fun in the Summer Sun...

Sun Safety & Skin Cancer Awareness!
 Sun Safety for Kids & Adults...
Skin Cancer Prevention by The American Academy of Dermatology
Skin Cancer Prevention:
American Academy of Dermatology

Skin Self Exam: How to Do by The American Academy of Dermatology
Skin Self Exam: How to Do
by The American Academy of Dermatology

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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 July 1 - July 31

July 1
Duluth Monarch Festival
Date: July 1 
Time: 10:00 am - 5:00 pm
(218) 733-7543 * Visit Website

Express Yourself Art Camp (Ages 5-8): Wide variety of art activities. Non-Member: $45 per day or $160 for the week Member: $40 per day or $140 for the week. 115 S. 29th Avenue West in Duluth.
July 1
Duluth Children's Museum Summer Camps
Date: July 1
Time: 10:00 am - 5:00 pm
(218) 464-1799 * Visit Website

Express Yourself Art Camp (Ages 5-8): Wide variety of art activities. $155 per week: Members/$185 per week: Non-Members. Held at 115 S. 29th Avenue West in Duluth.
July1 - 7
Duluth Art Institute presents: Hat-Trick: A Celebration of Hockey and Art
Dates: July 1 - July 7
Time: gallery hours
(218) 733-7560 * Visit Website

Hockey and the fine arts may seem at the opposite ends of the cultural spectrum, but the two find surprising common ground in the passion expressed in each field's players: dedication, pain, drama, fight, and fabulous hair. Both share incredibly rich cultural traditions in the Twin Ports and will be jointly celebrated in "Hat- Trick." The work of Tim Cortes, a nationally celebrated sports artist, will anchor "Hat-Trick." His large-scale, photo-realistic colored pencil drawings concentrate on famous athletes and sporting events. Paired with Cortes' work will be a variety of paintings and sculptures that celebrate hockey including an art making piece that the audience can engage in, designed by DAI Executive & Artistic Director Anne Dugan, will also be part of the experience. Held at 506 West Michigan Street.
July 1 - 7
Duluth Art Institute presents: Team Spirit
Dates: July 1 - July 7
Time: gallery hours
(218) 733-7560 * Visit Website

"Team Spirit" will present several three-dimensional installations by Jen Dietrich and Robb Quisling, Their work investigates a variety of sports and often includes elements of sound and smell, contorting the viewer to participate in the game. Work on view will include: * A variety of distilled, sports-related smells presented as colognes such as the leather of a used baseball glove potentially triggering memories; * A "Trainer's Table" installation with shredded gear; * Rock-climbing holds made in resin (the same material used at Vertical Endeavors) and shaped like various human body parts, which gallery visitors can grab as rock climbers would, pushing boundaries of comfort interacting with other bodies; * A video projection of NFL tackles, coupled with gentler music; * A large-scale painting some three feet tall of a hockey face-off spot, coated in wax to mimic ice and with evidence of scratching on the surface, paired with an actual puck waiting to fall on the piece; * A wall hanging created with turf; * A rubber relief sculpture of a gym shower, standing eight feet tall; * Eighteen baseball gloves deconstructed and sewn back together into a single mass, with evidence of the athletes' hands in the worn leather exposed for gallery visitors to touch. Held at 506 West Michigan Street.
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July 1 - 31
The Duluth Art Institute classes - Fun for All
Dates: July 1 - July 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.
July 1 - 31
Duluth Experience Tours - Something fun for everyone
Dates: July 1 - July 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!
July 4
CITY OF DULUTH FOURTH FEST
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Date: July 4
Time: Gates at 4:00 pm/Music at 5:00 pm
(218) 722-4011 * Visit Website

The Midwest's greatest Fourth of July celebration and fireworks extravaganza! Visit Bayfront Festival Park during the Independence Day Celebration! Duluthians and visitors alike will enjoy this FREE community celebration. Minnesota's largest fireworks display produced by Visit Duluth.
July 8
Building with Biology at the Duluth Childrens Museum
Date: July 8
Time: 10:00 am - 5:00 pm
(218) 336-1095 * Visit Website

Explore synthetic biology utilizing special program kits and have a meet and greet with local-area biologists who will speak on the topic and answer questions. Held at 115 South 29th Avenue West in Duluth.
July 8
Greater Downtown Council presents: Movies in the Park
Date: July 8
Time: dusk
(218) 727-8549 * Visit Website

Movie: "Shark Tail" 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.)
July 9
The Nice Girls of the North Second Saturday Marketplace
Date: July 9
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
July 9 - 10
2016 Duluth Airshow
Dates: July 9 - July 10
Time: Gates open at 9:00 am
(218) 628-9996 * Visit Website

Come and enjoy static displays and performers including USAF Thunderbirds, Mike Wiskus, Vanguard Squadron and so much more. The largest air show in Minnesota just got a whole lot louder. The United States Marine Corps (USMC) announced that they have selected the Duluth Airshow to host the USMC Harrier Demonstration Team. A great event for all ages. Tickets are on sale now.
July 10 - 16
Duluth Art Institute's Outdoor Painting Festival, Plein Air Duluth: Paint Du Nord
Dates: July 10 - July 16
Time: throughout the day
(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. Many will post their painting locations on social media, using the hashtag #DuluthPleinAir16, so that the public can watch them transform canvases from blank slates to completed works. Please try and watch some of these wonderful painters capture Duluth and all it has to offer.
July 11 - 15
Duluth Children's Museum Summer Camps
Dates: July 11 - July 15
Time: 10:00 am - 5:00 pm
(218) 733-7543 * Visit Website

Busy Builders Camp (Ages 5-8): Basic engineering challenges with cardboard and other basic materials. $155 per week: Members/$185 per week: Non-Members. Held at 115 S. 29th Avenue West in Duluth.
July 13
Plein Air Duluth: Quick Paint
Date: July 13
Time: 6:00 pm - 7:30 pm
(218) 733-7560 * Visit Website

Free and open to the public. Held at Midtown Park located at 20th Ave West & 1st Street
July 13 - 15
Greater Downtown Council's Sidewalk Days Festival
Dates: July 13 - July 15
Time: varies by day
(218) 727-8549 * Visit Website

Make Downtown Duluth your destination for this annual shopping celebration. Hit the bricks for some shopping, mouth-watering food, entertainment and fun for the kids right in the heart of the city. July 13th - Sidewalk Shuffle 5K (contact the YMCA for details) (noonJuly 13th - Classic Car Show & Harley Revue (5:00PM - 8:00PM) Click HERE for Details July 15th - First Street Dance hosted by Ace's On First & Roscoe's Pioneer Bar (8:00PM)
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July 14
Park Point Five Miler
Date: July 14
Time: 5:30 pm kids races/6:30 pm run/6:35 pm walk
(218) 727-0947 * Visit Website

Enjoy a summer evening running on Duluth's beautiful Park Point. The Park Point 5-Miler starts near the Park Point Pavilion in Duluth and participants run down Minnesota Avenue before finishing back near the Pavilion. A 2-mile walk and short races for children accompany the 5-mile run. All net proceeds from the Park Point 5-Miler benefit the Young Athletes Foundation (YAF). The YAF was developed by Grandma's Marathon in 1990 to assist with the promotion, development and growth of youth athletics. The YAF supports young athletes and locally under-represented sports programs in Carlton, Cook, Douglas, Lake and St. Louis Counties. $25 Pre-registration (throughWednesday, July 13)/$35 Late registration (on race day)/kids 14 and under are free.
July 15
Plein Air Duluth Opening Reception
Date: July 15
Time: 5:00 pm - 7:00 pm
(218) 733-7560 * Visit Website

This event is free and open to the public to view the art work from the week long Plein Air Duluth event. Held at Duluth Art Institute, 506 West Michigan Street.
July 15
Greater Downtown Council presents: Movies in the Park
Date: July 15
Time: dusk
(218) 727-8549 * Visit Website

Movie: "Muppet Treasure Island" 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.)
July 15 - 31
Plein Air Duluth Exhibition
Dates: July 15 - July 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.
July 16
Bayfront Reggae & World Music Festival
Date: July 16
Time: TBA
(218) 834-5037 * Visit Website

Enjoy our 11th annual festival showcasing internationally touring performers while you enjoy ethnic foods, beverages and a variety of artisans displaying their wares. Enjoy Lake Superior views from this beautiful open air venue. Visit our website for updates on the 2016 lineup, tickets, hotel accommodations, directions, and camping information.
July 16
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Plein Air Duluth: Paint du Nord Watercolor Workshop with Juror Dan Mondloch
Date: July 16
Time: 9:00 am - 4:00 pm
(218) 733-7560 * Visit Website

Enjoy a workshop with painter Dan Mondloch, who was awarded first place by Andy Evansen at last year's festival��"as well as taking first place at the Jacques Art Center's plein air festival one week later. A third generation painter of watercolor landscapes, Mondloch follows in the footsteps of his parents and great grandfather. Price is $125.
July 17
Summer 5k Trail Rivet Run/Walk
Date: July 17
Time: 10:00 am
Visit Website

The course runs on trails through Pattison State Park, it is a paved Road and trail. Price is $25.00 until July 1st, $35.00 after. Registration is capped at 100 participants. Sleeveless wicking shirts to those who register by July 1st. Register for both the Summer and Fall Rivet Runs and save $10. This the most scenic event in the area! Course runs along a river, past a 30 foot waterfall two times and past lakes! Great door prizes! Lots of edibles afterwards! Proceeds benefit Pattison State Park. One of Wisconsin's cornerstone parks, Pattison features the highest waterfall in Wisconsin: 165-foot-high Big Manitou Falls. Twin 30-foot-high Little Manitou Falls are also among the ten highest falls in Wisconsin. For more information www.facebook.com/Rivet-RunWalk-656554001128412/?ref=hl
July 18 - 22
Duluth Children's Museum Summer Camps
Dates: July 18 - July 22
Time: 10:00 am - 5:00 pm
(218) 733-7543 * Visit Website

The Great Outdoors Camp (Ages 5-8): Environmental education, MinnAqua curriculum, resources from WLSSD, etc. $155 per week: Members/$185 per week: Non-Members. Held at 115 S. 29th Avenue West in Duluth.
July 22
Large Lakes Observatory (LLO) - Science on Deck
Date: July 22
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.
July 22
Jerry Seinfeld!
Date: July 22
Time: 7:00 pm
1-800-745-3000 * Visit Website

America's premier comedian, Jerry Seinfeld, will be performing his signature stand-up routine at DECC Symphony Hall. Seinfeld has been hailed for his uncanny ability to joke about the little things in life that relate to audiences everywhere. Seinfeld now sets his sights on performing both nationally and internationally in 2016. This show is on sale Friday, April 15 at 10am! Tickets available in person at DECC box office, or via Ticketmaster. Held at 350 Harbor Drive.
July 22
Greater Downtown Council presents: Movies in the Park
Date: July 22
Time: dusk
(218) 727-8549 * Visit Website

Movie: "Battleship" 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.)
July 23
All Pints North Summer Brew Fest
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Date: July 23
Time: 3:00 pm - 7:00 pm
Visit Website

Visit the beautiful shores of Lake Superior to celebrate craft beer from Minnesota breweries and brewpubs of the Minnesota Craft Brewers Guild, plus select regional craft brands. Meet the brewers and enjoy craft beers, plus food vendors, live music, craft beer education and much more at Bayfront Festival Park! Tickets on sale April 12th at noon.
July 23
Marvelous Things by Northland Women Art & Gift Fair
Date: July 23
Time: 10:00 am - 4:00 pm
218-525-5098 * Visit Website

This summertime indoor fair will offer a spectacular opportunity to shop for one of a kind, handcrafted items. Pottery, books, home decor, soap, photography, glass, jewelry, as well other art will be for sale by over 20 local female artists. All items are exclusively made in the Northland (within about 60 miles of Duluth). See the passion and creative artistic work from our region. Start your holiday shopping early. Pick up cool stuff for your home or garden, and items for your family and friends. Held at Duluth Congregational Church at 3833 East Superior Street
July 25 - 29
Duluth Children's Museum Summer Camps
Dates: July 25 - July 29
Time: 10:00 am - 5:00 pm
(218) 733-7543 * Visit Website

DCM Olympics Camp (Ages 5-8): Will feature opening and closing ceremonies, Olympic history, DCM-specific Olympic Challenges. $155 per week: Members/$185 per week Non-Members. Held at 115 S. 29th Avenue West in Duluth.
July 29
Greater Downtown Council presents: Movies in the Park
Date: July 29
Time: dusk
(218) 727-8549 * Visit Website

Movie: "Swiss Family Robinson" 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.)
July 30
Bring Out Your Dead Vintage motorcycle Rally
Date: July 30
Time: 10:00 am - 4:00 pm
(218) 728-1182 * Visit Website

For the 10th year enjoy in excess of 100 motorcycles, (140 were here last year) bike show, door prizes, trophies, and live music. Held at Sir Ben's at 805 East Superior Street.
July 31
Celebrate 125 Years of Skyline Parkway
Date: July 31
Time: 1:00 pm - 4:00 pm
Visit Website

Mark your calendars to celebrate the past, present, and future of the Skyline Parkway Scenic Drive. Come for a family picnic, bring a bag lunch and join us for cake and ice cream from Mrs. Delicious and/or an ice cream truck. Enjoy 4 guest speakers, recorded ragtime music, history display of pictures and old signs that were on the parkway through the years. Activities based at Chester Bowl, 1801 East Skyline in Duluth.
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July 31
Goo Goo Dolls and Collective Soul in Concert
Date: July 31
Time: Doors at 5:00 pm/Music at 7:00 pm
(866) 300-8300 * Visit Website

Goo Goo Dolls released the album "A Boy Named Goo" more than 20 years ago and is best known for the songs "Iris," "Slide" and "Black Balloon." A new album is schedule for release in April. Collective Soul is a grunge-alt rock band best known for "Shine." Tickets start at $35 and go on sale Friday, February 26th at web site above or in person at Electric Fetus. Held in Bayfront Festival Park (outdoor venue) Event will be held Rain or Shine.
                                                                                                           
Saints Step Into Action With WellU!
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This Action Plan comes from the book...
"Eat Move Sleep" by Tom Rath

1. Select one food to eat today with a balanced (1 to 1) ratio of carbs to protein. Avoid foods above a ratio of 5 to 1.
2. Put the healthiest foods in your home on a shelf at eye level, or in a bowl on the counter.
3. Identify one way you can work without sitting, right now. Test it out tomorrow.

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
T1117
Fitness Focus
Total Body Strength Circuit: Jessica Smith
Total Body Strength Circuit: by Jessica Smith
No Equipment Needed

Note: Do 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!