WELLNESS NEWS BROUGHT TO YOU BY GRCC STAFF DEVELOPMENT

FOUNDATIONS OF WELLNESS
Combat the fal l / wi nter bl ues
Now t hat s ummer i s off i ci al l y over ( don t
s hoot t he mes s enger ) and t he weat her i s
get t i ng cool er, i t s eas y t o s l i p i nt o a r ut of l es s
act i vi t y. The days get s hor t er and t he dar k s eems
t o l i nger and t hat can be a l ous y combi nat i on
f or moods . Her e ar e s ome ways t o combat t he
f al l / wi nt er bl ues t hat can s eem t o pl ague mi d-
wes t er ner s .
EXERCI SE exer ci s e i s one of t he mos t power f ul
ways t o t weak our l i f es t yl e t o boos t our br ai ns
and our moods . Hundr eds of cl i ni cal s t udi es have
concl uded t hat exer ci s e boos t s mood and ment al
f unct i on.
Take a 20 mi nut e wal k at l unch. At t end a l uncht i me
St aff Devel opment wel l nes s cl as s . Head over t o t he
t r ack on Lyon and wal k out s i de wi t h a co- wor ker.
St op i n at t he Fi el dhous e and head t o t he car di o
r oom f or a hal f hour. Make i t s oci al and f un and
you wi l l be mor e l i kel y t o s t i ck wi t h i t and get t he
mos t out of i t .
SLEEP Seven t o ei ght hour s per ni ght i s t he
r ecommended amount of s l eep mos t adul t s need
t o f unct i on wel l . Adequat e s l eep hel ps r egul at e
hor mones and hel ps el evat e moods . Make s ur e t o
t ur n off el ect r oni cs 30 mi nut es bef or e bed s o your
br ai n can s t ar t t o make t he t r ans i t i on t o s l eep.
YOGA St udi es s how over and over t he l i nk
bet ween yoga and r educi ng s ympt oms of
depr es s i on. I t al s o hel ps l ower s t r es s hor mones and
i ncr eas es mood el evat i ng s er ot oni n l evel s .
GRCC FALL WELLNESS
SCHEDULE
Mondays
Yoga wi th Jul i e
12: 15- 1: 00 p. m.
Room 202
Les l i e E. Tas s el l M- TEC
SPI NNI NG wi th Jul i e
4: 30- 5: 15 p. m.
Mi nd/ Body Room
Room 140
Cal ki ns Sci ence Cent er
Wei ght Li fti ng 101
wi th Cheryl
5: 15- 6: 00 p. m.
Mi nd/ Body Room
Room 140
Cal ki ns Sci ence Cent er
Tuesdays
30 Mi nute
Express Lunch
Meet i n f r ont of
For d Fi el dhous e
Bootcamp wi th Lynnae
12: 00- 12: 30 p. m.
Power Yoga Cool down
12: 30- 12: 45 p. m.
Wednesdays
SPI NNI NG wi th Jul i e
4: 30- 5: 15 p. m.
Mi nd/ Body Room
Room 140
Cal ki ns Sci ence Cent er
Wednesdays
SPI NNI NG wi th Kel l y
5: 15- 6: 15 p. m.
Mi nd/ Body Room
Room 140
Cal ki ns Sci ence Cent er
Thursdays
30 Mi nute
Express Lunch
Meet i n f r ont of
For d Fi el dhous e
Bootcamp wi th Lynnae
12: 00- 12: 30 p. m.
Power Yoga Cool down
12: 30- 12: 45 p. m.
Yoga wi th Si mon
12: 15- 1: 00 p. m.
Mi nd/ Body Room
Room 140
Cal ki ns Sci ence Cent er
Tae Kwon Do wi th Paul
5: 15- 6: 15 p. m.
Room 211
Spect r um Theat er
GRCC LEARNING OPPORTUNITIES
10/ 17/ 2014
St ayi ng Mot i vat ed
10: 00- 11: 00 a. m.
11/ 07/ 2014
The Sugar Bl ues
10: 00- 11: 00 a. m.
11/ 14/ 2014
Cr eat i ve Ways t o Us e Root Veget abl es
1: 00- 2: 30 p. m.
11/ 18/ 2014
Or gani c Foods
2: 00- 3: 00 p. m.
www. grcc. edu/ staffdevel opment
currentl ear ni ngopportuni ti esregi strati on
COOKING LIGHT
Wi t h s weet pot at oes i n s eas on r i ght now
t hi s i s an eas y and amazi ng di s h t o make.
The Ful t on St r eet Far mer s Mar ket i s open
on Tues days , Wednes days , Fr i days & Sat ur days f r om
8- 3. Wal k on over and gr ab s ome f r es h t omat oes !
Fal l Vegetabl e Curry
- 1 1/ 2 t eas poons ol i ve oi l
- 1 cup di ced peel ed s weet pot at o
- 1 cup s mal l caul i f l ower f l or et s
- 1/ 4 cup t hi nl y s l i ced yel l ow oni on
- 2 t eas poons Madr as cur r y powder
- 1/ 2 cup or gani c veget abl e br ot h ( s uch as Swans on)
- 1/ 4 t eas poon s al t
- 1 ( 15- ounce) can chi ckpeas ( gar banzo beans ) ,
r i ns ed and dr ai ned
- 1 ( 14. 5- ounce) can no- s al t - added di ced t omat oes ,
undr ai ned
- 2 t abl es poons chopped f r es h ci l ant r o
- 1/ 2 cup pl ai n 2% r educed- f at Gr eek yogur t
Prepar at i on
1. Heat ol i ve oi l i n a l ar ge nons t i ck s ki l l et over
medi um- hi gh heat . Add s weet pot at o t o pan;
s aut 3 mi nut es .
2. Decr eas e heat t o medi um. Add caul i f l ower, oni on,
and cur r y powder ; cook 1 mi nut e, s t i r r i ng mi xt ur e
cons t ant l y.
3. Add br ot h and next 3 i ngr edi ent s ( t hr ough
t omat oes ) ; br i ng t o a boi l . Cover, r educe heat ,
and s i mmer 10 mi nut es or unt i l veget abl es ar e
t ender, s t i r r i ng occas i onal l y.
4. Spr i nkl e wi t h ci l ant r o; s er ve wi t h yogur t .
www. grcc. edu/ staffdevel opment/
empl oyeewel l nessenri chment/
fal l 2014groupexerci sewel l nessofferi ngs
TESTIMONIAL FROM NURSING
PROFESSOR VICKI MEYERS
J oi ni ng t he empl oyee f i t nes s boot camp on May
6t h was t he bes t deci s i on! I have al ways des cr i bed
mys el f as act i ve wor ki ng out , j oggi ng, wal ki ng.
I t s t r ue what r es ear ch and heal t h car e pr ovi der s
t el l us t hat as we age ( es peci al l y f emal es ) we need
t o engage i n mor e act i vi t i es i ncl udi ng car di o,
wei ght s t o j us t s hake i t up t o keep t he pounds off .
Di abet es , obes i t y and cancer al l r un r ampant i n my
genes , and I r ef us e t o f al l vi ct i m t o s t at i s t i cs !
I n t hi s boot camp cl as s I have been i ns pi r ed,
s uppor t ed and over al l i mpr oved my heal t h!
We hol d each ot her account abl e, we pus h each
ot her, and we cel ebr at e!
J ust a f ew of my i mpr ovement s:
- 3 i nches off wai s t
- 2. 5 i nches off hi ps
- BMI i mpr oved by 2%
- Tr i gl ycer i des pl ummet ed by 72 poi nt s
- HDLs ( good chol es t er ol ) i ncr eas ed by 7 poi nt s
- 12 pounds and count i ng
- Shaved a f ul l mi nut e off my mi l e r un
- I mpr oved my 1 mi nut e t ot al s of pus hups
( yes boy pus hups now) and cr unches .
- I m eat i ng heal t hi er and I have mor e ener gy.
I chal l enge anyone of you who r eads t hi s t o
j oi n any of empl oyee f i t nes s gr oups off er ed on
campus . Make t i me i n your day t o t ake car e of
your s el f ! You ar e wor t h i t !
Dur i ng t he 100 day chal l enge i t s f r ee!
Our gr oup has commi t t ed t o t he cel ebr at e
GRCCs 100t h Anni ver s ar y by s et t i ng a goal t o be
accompl i s hed on December 11 over a 1: 00 ( hour )
per i od i n t he Fi el dhous e:
- 100 cr unches
- 100 j umpi ng j acks
- 100 pus hups
- 100 Bur pees
- 100 s quat s
- 100 l unges
- 100 mount ai n cl i mber s
- 100 di ps
- 100 r us s i an t wi s t s
- 100 ket t l e bel l s wi ngs
Won t you j oi n us? You won t r egr et i t !
Oct ober- November, 2014
Accredited by the Higher Learning Commission. GRCC is an Equal Opportunity Institution. 1415-39141 10/14