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                                                                                                                                                                                           Wellness
                                                                                                                                                                                                                                                               December 2010



                                                                                                                                                                                                                         University of Northern Iowa Wellness and Recreation Services
                                                                                                                                                                                                                         Employee Wellness Newsletter


Transitioning of Wellness                                                                                                                                                                                                                                                              Upcoming Events
Recently, oversight of the UNI Employee Wellness program was moved                                                                                                                                                                                                       WRC/Health Beat annual user fee for employees was pro-
from Wellness and Recreation Services (WRS) to Human Resource                                                                                                                                                                                                            rated to $165 Nov. 1 and will be pro-rated to $135 Jan. 1:
Services. As a result, this will be my last issue of the Words of Wellness,                                                                                                                                                                                              Valid through Aug. 2010. Register in WRS office or online at the WRS
after almost twenty years of employee wellness leadership. However,                                                                                                                                                                                                      web site.
as Director of University Health Services, and WRS more specifically, I, of                                                                                                                                                                                              Registration for Spring Fitness and Leisure Classes begins
course, will continue to advocate for a culture of wellness at UNI and for                                                                                                                                                                                               Mon., Dec. 13. Register online through the WRS web site or at the
the well being of UNI students, faculty, and staff.                                                                                                                                                                                                                      WRS Office, WRC 101.
I hope that all of us will remember that wellness is not about an end
                                                                                                                                                                                                                                                                         De-Stress Days: Mon., Dec. 13-Wed., Dec. 15; 11am-2pm;
result but about the process of living well, seeking health of mind, body
                                                                                                                                                                                                                                                                         Maucker Union Ballroom. Free mini massages, animals from the
and spirit. Wellness encompasses many aspects of our lives: social,
                                                                                                                                                                                                                                                                         Cedar Bend Humane Society, the Labyrinth, bean bag toss, Botanical
physical, emotional, career/intellectual, environmental and spiritual
                                                                                                                                                                                                                                                                         Center Scavenger Hunt, and more!
(SPECIES). Our wellness need not be curtailed by catastrophic/chronic
circumstances; each of us can think of someone who has demonstrated                                                                                                                                                                                                      Free Days in the WRC for UNI employees: Jan. 3-7. Check
wellness despite illness. Enjoying life and balancing work and non-work                                                                                                                                                                                                  out all the great activity areas. Merely present your UNI ID at the
commitments with rest, reflection, and healthy fun are key components.                                                                                                                                                                                                   Welcome Desk. You may bring your immediate (tax dependent)
And, wellness includes advancing the health of our campus, community                                                                                                                                                                                                     family members with you at no charge or bring two guests for $5.00
and world around us…it’s not “all about me.”                                                                                                                                                                                                                             each.
Love life. Live well. Be adventurous. Be grateful. Share your blessings.                                                                                                                                                                                                 WRC Interim Hours: 6am-6:30pm on Mon.-Thurs., Dec. 20-23;
And in the end, die “young” at a ripe old age!                                                                                                                                                                                                                           Tues.-Fri., Dec. 27-31(closing at 2pm Dec. 31) and Mon.-Fri., Jan.
                                                              Kathy Green                                                                                                                                                                                                3-7. Details will be posted at http://www.uni.edu/wellrec/hours/
                                                                                                                                       201                                 0
                                                                                                                                                                                                    PS Wellness and Recreation Services has developed                    index.html, under the photo.
                   tter
                                                                                                                              November

          E-Newsle
 Wellness
                                                                                                                                                              sletter
                                                                                                                                                      thly New



                                                                                                                                                                                                     a monthly e-newsletter filled with WRS events and                   Live Healthy Iowa begins
                                                                                                                                     ices Mon
                                                                                                    eation Serv
                                                                                            and Recr                                                               tter is
                                                                         Wellness                                              ies. This interac
                                                                                                                                                   tive newsle
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                                                                                                  programs                      of
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                                                                                                                       Welcome
            Wellness                                                                                                                                                               and selectin
                                  dedica                                                                                                                            index.html
                                                                                               the                                                wellrec/hours/
                                                                                     News from


                                                                                                                                                                                                     activities for UNI students, faculty and staff. Check
                                                                                                                                www.uni.edu/
                                                                                                                 d by visiting
                                                                                                   be obtaine
                                                                                 the WRC can left side of the page.
                                                                     hours for
              in                                                                            on the                                    :

     Upcoming
                                                 1. Thanksgiving giving hours link                                    which include
                                                                                                    items for sale




                                                                                                                                                                                                                                                                         Winter Break & Spring Semester Massages available in the
                                                  the WRC Thanks                   select sport
      November
                                                                     e Desk has                              s
                                                   2. The Welcom                        of swim goggle
                              Fee for                               di erent types
                   yee User                              Three (3)
                                           t-
  Annual Emplo                be pro-ra                   Racquetballs              s
                  Beat will                                               racquet                                                                                    e Desk.
  WRC/Health 1: Valid throug
                                          h                Racquetball                   s                                                            the Welcom
                                                                                                                                         no cash at




                                                                                                                                                                                                      out the newsletter posted on the WRS homepage,
                 Nov.                                                      eye goggle
   ed to $165                 WRS o ce                      Racquetball                                                  check. Sorry,
                 Register in site. Cost                      Small sweat
                                                                            towels                           deduct or
                                                                                          u-bill, payroll                                                                                     Monday-
                                                                                                                 s in the WRC
    Aug. 2011.
                  the WRS web                                            be made via                                                                                          es in the WRC
     or online at deducted over several
      may be payroll
                                                        Payment can
                                                                                                         Free Day                 user fee are
                                                                                                                                                 invited to
                                                                                                                                                             enjoy activiti rs with you; merely




                                                                                                                                                                                                                                                                         Wellness Resource Lab, WRC 104, with LMT Katie Hover: 15min $15;
                                                                                                                                                                      membe
                                                                                                                                                         ent family
      months.                                                                                                  paid the annual iate tax depend                                                            m,
                                      : Intra-                                         have not already bring your immed can be found here.                                               Friday 5pm-8p
                  Nov. 7, 8:30pm Pool                                      sta who                        may                                                            family hours-              ellrec/
        Sunday,                                             Faculty and                    22-24. You           e Desk. WRC
                                                                                                                                hours
                                                                                                                                                      for free during http://www.uni.edu/w
                        Meet, WRC                                           November                                                       members             rs, go to
         mural Swim                                :         Wednesday, UNI ID at the WRC Welcom immediate family
                                 7:30-8:30am l                                                                                               family membe
                      Nov. 18,                                present your                         ts may bring view the policy on
         Thursday,




                                                                                                                                                                                                       www.uni.edu/wellrec. We’ll also send a reminder
                                     les; Physica                                        studen                    To
                     Blood Pro                                               users and               1pm-8pm.
                                                               NOTE: Paid
          Wellness                                                                    m, Sunday                                                            les                                          per
                 Paint Shop                                     Saturday 8am-6p    mily.html.                                     Blood Pro                                              le ($20 value)
                                                                                                             Wellness
           Plant                                                                                                                                                            blood pro                         te
                                       Rec Trip,                 user_policy/fa
                                                                                                                                                                          s                    and a comple
                          Outdoor                                                                                                                    one free wellnes (TSH) for $5,                          and
            Nov. 20-28: Grand Canyon/                                                                                                   eligible for $10, thyroid test ion, or U-bill). Dates




                                                                                                                                                                                                                                                                         30min $25; 45min $35; 60min $45; 90min $65. Pay by cash, check,
                    cking in                                                                                            bene ts are                    for
             Backpa                                                                                    for  insurance a prostate test (PSA) check, payroll deduct
              Havasupai,
                          AZ                                                     ees who qualify                 le include                   pay (cash,
                                             Free Days             UNI employ Other tests availab the employee would
                            Nov. 22-24:                            academic
                                                                                year.                   for which                                                  ber 18, 2010
               Mon-Wed,                                                              (CBC) for $10,                                              Thurs., Novemry 16, 2011
               in the WRC                                           blood count as follows:
                                            Certi ca-                            are                                     7:30-8:30am              Wed., Februa 23, 2011
                                                                     locations




                                                                                                                                                                                                        via UNIOnline when a new issue is posted each
                Ameri   can Red Cross                                                    Paint Shop                       7-8:30am                 Wed., March                     $20.
                              pg. 3                                   Physical Plant r                                     7-8:30am                                    the fee of
                 tions, see                                                           Corrido                                                           g as well for
                                                 pg. 2                 WRC Main                                                          BCP screenin
                                 Events, see                                                g Room                          up for the
                   Sport Club                                           Library Browsin and spouses may sign                                                                                                       ion




                                                                                                                                                                                                                                                                         ubill or payroll deduct. Please call 3-6119 to schedule. Our gift
                                                                                               ,                                                                                                     s and Recreat
                                                        ages Students, retirees                                                                                                     s within Wellnes ed in health
                                       ster Mass                                                                                                                  erent program and sta interest have any
                     Fall Seme                                 ss                                                  :
                                                                                                                                 monthly update
                                                                                                                                                    s on the di              s, faculty,                If you
                                                                                                                                                             e for student sites and information. harthooj@
                                              in the Wellne                                       the Editor
                     Available
                                 weekdays                  LMT                Letter from newsletter is to provide will be a useful resourc                          to other                 email me
                                                                                                                                                                                                        at
                                              104, with                                        this                          tter               can click through like included, please
                      Resource
                                  Lab, WRC                                     My goal for                      the newsle          ive so you
                                                                                                 hope is that                                                would




                                                                                                                                                                                                        month.
                                                                                Services. My                     links are interact programs that you
                       Julie Conley.           * 30 min
                                                           $25                                   Many of the                tion and                  ng of each
                                                                                                                                                                    month.
                              15  min $15                                        and tness. insight into informa                      at the beginni
                                                             $65                                 or                          posted
                                                * 90 min                          comments                      tter will be
                               60 min $45                                          uni.edu. A
                                                                                                 new newsle
                                                  ubill or payroll




                                                                                                                                                                                                                                                                         certificates also make great holiday gifts!
                          Pay by   cash, check,              to sched-                       !                              Design
                                              call 3-6119                           Thanks             orn, WRS Graphic
                           deduct. Pleasegift certi cates also                       Jamie Hartho
                                           e
                            ule. Massag              se.
                                         for purcha
                             available




 Cross Country Ski Class for UNI faculty and staff:                                                                                                                                                                                                                      Wellness Blood Profile: Wed., Feb. 16, 7–8:30am, WRC main
 A weekend afternoon class will be scheduled as snow and                                                                                                                                                                                                                 corridor. One free per academic year for UNI employees who qualify
 weather allow. We cover all the skills necessary to enjoy skiing                                                                                                                                                                                                        for insurance benefits. $20 for spouses, partners, retirees and
 on your own. And we always have great fun! Contact kathy.                                                                                                                                                                                                               students. Must call 273-6119 in advance to register. A screening is
 green@uni.edu, 273-6921, if you are interested and wish to be                                                                                                                                                                                                           also scheduled for Mar. 23, Rod Library. Visit http://www.uni.edu/
 contacted. Instructor: Kathy Green. $17 includes equipment.                                                                                                                                                                                                             wellrec/wellness/events/index.html for details.

 Wellness/Rec. Office: WRC 101 ph. 3-6275 Wellness Resource Lab: WRC 104 ph. 3-6119 WRS Web Site www.uni.edu/wellrec
Wellness Giving                                                               Kudos to...
Many of you may not be aware that Wellness and Recreation                                                          Patricia Mahone (PHP Building
Services has a UNI Foundation account to which a number of UNI                                                     Services). Because I see Patricia
faculty and staff contribute through monthly payroll deductions or                                                 exercising regularly in the Wellness/
annual donations. Just as you can contribute to University Colleges,                                               Recreation Center, I asked her why
Intercollegiate Athletics or scholarship funds through the Foundation,                                             and how she works this into her daily
you can also contribute to departments like WRS who serve you. The                                                 routine.
contributions of faculty and staff to the WRS Foundation account have                                              “Fall has always been my most
allowed us to purchase program equipment, provide professional                                                     favorite time of the year for starting
development for student employees, and enhance our service to UNI                                                  anew, especially when it comes to
students and employees in a variety of ways that we could not have                                                 exercise, so I hope my few words
otherwise.                                                                                                         encourage a few others. The type of
If a WRS program has or is making a difference in your life and you                                                exercise I do is mainly walking every
would like to help us sustain that program, consider Wellness and             day and I lift weights every other day. I try to do this on a regular basis
Recreation Services in your pledge to the University. Call Kathy Green        simply because it makes me feel good and, if I really work up a sweat, I
(273-6921)) if you have questions or contact the UNI Foundation Office        feel that mentally I can deal with anything and my body says ‘good girl’!
of Financial Services directly at 273-7118. Your generosity is greatly        I am a very busy person with many irons in the fire and I have found that
appreciated!                                                                  exercise helps me to manage my life a little better. I use my lunch break
                                                                              to work out, plus take two days out the week to exercise at the Wellness/
Diversify Your Activities                                                     Recreation Center after work (because once I get home I’m doing so many
                                                                              other things I would never get around to exercising.)
After running into Julie Johnson (Curr. & Inst) in the Wellness/
                                                                              Exercise plays a large role in my health and well being but I’m also
Recreation Center almost daily for years, I decided to ask her what all
                                                                              learning to make better food choices and not to deprive myself but to
she does for her personal wellness and why. Julie has certainly been
                                                                              care more about myself. My spirituality plays a huge role also in my
adventurous in exploring a diverse selection of activities:
                                                                              health and well being; my ministry gives me the opportunity to help and
•	 Cross country skiing class (3 years)                                       teach others spiritual things and gives me a feeling of self worth and adds
•	 Total Aquatic Conditioning (2 semesters)                                   meaning to my life.
•	 Women on Weights (3 semesters)
•	 Adult Swim Lessons (currently)                                             Getting started is the hardest part! My family, friends, and coworkers
•	 Absolutely Abs (1 semester)                                                help me to keep trying and not give up; they give me that added push.
•	 Beginning Ballroom Dance (3 or 4 semesters)                                So, I strongly feel if we surround ourselves with these types of people,
•	 Pilates (1 semester)                                                       who are positive, it will definitely rub off and we will start to care about
•	 Use of the WRC fitness facilities during open recreation                   ourselves. A friend of mine told me, ‘Pat, be true to who you are and be
•	 Use of the Wellness Resource Lab books and resource materials              the best that you can be.’ That is the start of a health and wellness plan.”
Julie explains that she takes part in these various activities not only for
fitness but out of curiosity and to learn new techniques. She finds it        Good for a laugh!
exciting to learn new skills and enjoy new activities. Though she was
                                                                              Following is an email message I received from a
apprehensive about the swimming, dance and skiing classes, she found
                                                                              colleague recently in response to my request to schedule
there were others “like her” and that she really could learn new skills!
                                                                              a meeting with her:
Now she has these leisure activities to enjoy for a lifetime.
                                                                              “I’m pretty next week with the exception
Julie says that she looks forward to continuing her many activities and
                                                                              of Wednesday afternoon.”
to trying out classes that she has not yet taken. What a great attitude!
                                                                              Probably we’ve all sent a message at some time in which we omitted a
 We need 4 hugs a day for survival. We need 8 hugs a day                      key word because we were in a hurry or distracted. I responded to this
 for maintenance. We need 12 hugs a day for growth.                           colleague that I think she’s pretty all day/every day.
                                             Virginia Satir                   We both had good laugh…which is healthy!

2 Words of Wellness December 2010                                                                                                                    Kathy
Reprinted from the November/December 2010 Volume 19 Issue 6 of Health Promotion Practitioner
                                         Re-cycle               Reuse         Refuse to Use

A Mountain Top Experience                                                     To Join:
                                                                              •	 Form a team of 2-10 people (colleagues, spouses, friends, family)
                                         Laura Richter, ITS                   •	 Designate a captain , who will visit your local Hy-Vee store for a $5.00
                                         I visited my daughter in                  discount coupon (per team member) located at the checkout counters
                                         Colorado this fall. For some         •	 Team captains will register their team members for the Live Healthy
                                         time, we had talked about                 UNI challenge at www.livehealthyiowa.org, using group code “LHUNI”
                                         climbing Mt. Elbert, the tallest     All participants receive:
                                         peak in Colorado at 14,433 feet.     •	 A $5.00 Hy-Vee coupon and a Live Healthy Iowa Training T-shirt
                                         Well, I am proud to say we did it.   •	 The chance to win individual and team prizes
It was not easy by any means. I think the hardest part was just that my       •	 Weekly activity, nutrition and recipe tips via e-mail
body is not used to the altitude. We met a guy from Illinois who said,        •	 A personal online tracking page and team leaderboard
“Nothing in Iowa can prepare you for a climb in the altitude of Colorado      •	 Everyday Coupon Book containing discounts and health information
mountains.” It took us all day, between 8 and 9 hours, to accomplish          •	 100 Day access to Training Peaks-nutrition and activity tracker
the task; the trail was about nine or so miles round trip.                    •	 Meal plans, Workouts and more!
I definitely was one of the ‘older’ people hiking that day. I think going     •	 A one-year subscription to 1 of 10 lifestyle magazines
down was just as hard as going up; I managed to bruise both my big            Employees who participated last year recommend this challenge to their
toes, so I have black and blue toenails. I must admit, it was more of         fellow coworkers:
an accomplishment than a fun day of hiking in the mountains. When
                                                                               “I would most definitely recommend this program to everyone and I plan to
we got to the bottom and the parking lot was in sight, I asked Beth if
                                                                              participate myself again next year. Beyond the fitness and weight loss, there
it was a parking lot or just a mirage! We had a good laugh. We agreed
                                                                              is something I gained...beautiful friendships with six beautiful women! That,
that sharing the time at the top was really special. Maybe we will
                                                                              in itself, has been a tremendous blessing”!
make it a yearly event!
                                                                              “My LHI team gave me companionship, encouragement, and a sense of
Join Live Healthy Iowa!                                                       bonding and support”.
January 20th-April 29th 2011                                                   “I liked the LHI program because it brought awareness--making a more
Live Healthy Iowa (LHI) is a fun 100 Day Challenge to help UNIowans           conscious effort to do activities and more closely monitor food intake,
feel better and live healthier lives by jump starting healthy habits. LHI     accountability to the team to make sure you are doing your part, group
is celebrating its 10th anniversary, having helped more than 200,000          support, recipes online, and helpful hints online.”
participants improve health habits. In the past couple years UNI has          Challenge yourself and your friends, coworkers or spouses to try
had over 20 teams and 150 participants. Wellness and Recreation               something new and make a healthy change at the same time! What better
Services is again supporting LHI as a fun way to encourage daily              time to start than the beginning of the New Year?
activity and would love to see the number of participants greatly
                                                                              Contact Alyssa Reichelt (alyssar@uni.edu) for more information or visit
increase!
                                                                              www.livehealthyiowa.org to register and find healthy lifestyle resources.
LHI starts January 20th and ends April 29th. The cost is only $20.00
with many prizes and perks, including a $5.00 gift card to Hy-Vee,
making the cost discounted to only $15.00. Registration begins
                                                                                 A Green Message
December 15th, 2010 and continues all the way through the program.               The average American uses 300 to 700 plastic bags per year. If
                                                                                 everyone in the United States tied their annual consumption of
 Remember that the UNI Outdoor Recreation                                        plastic bags together in a giant chain, the chain would reach around
 Office rents snow shoes, cross country skis,                                    the Earth 760 times!
 and winter camping gear. Get outside for
 winter fun and a healthy dose of Vitamin D.                                   The newsletter is also posted online at uni.edu/wellrec, under WRS for Faculty/Staff.
 Call 273-7163.                                                                 The Words of Wellness is published by UNI Wellness and Recreation Services
                                                                                Editor: Kathy Green                       Graphic Design: Jamie Harthoorn

4 Words of Wellness December 2010

				
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