The fun folks at SimplyFit (who led many of the various movement activities at PRL's Full Staff Day) are celebrating their first birthday this Saturday, Nov. 9. Guess who gets the presents? YOU!
Bring the whole family out for a day of fun, food and fitness Saturday from 10:00 a.m. to 2:00 p.m. The SimplyFit Fall Festival and Birthday Bash takes place at their main facility, 2830 Ackley Avenue, Richmond, VA. Lots of cool activities are on tap, including apple bobbing, a bounce house, carnival games, group exercises, fitness testing, chair massages and healthy cooking demos! Don't forget the glitter tattoos and raffle prize drawings! Call 804-262-7777 for directions or more info, or drop an e-mail to info@simplyfit.com.
Wednesday, November 6, 2013
Tuesday, October 15, 2013
ONLY in Richmond!
Call me crazy, but once the leaves start falling, I start thinking about the upcoming holiday season. Anyone who's ever lived in Richmond for more than ten minutes knows that folks down here LOVE their seasonal Tacky Lights displays, and it seems every year there's someone trying to out-do the next guy. For the first time ever, I think Sports Backers has everyone beat.
The inaugural CarMax Tacky Light Run, a 6K run through the lovely 900-home Walton Park neighborhood (known for its plentiful Tacky Lights displays) off Coalfield Road in Midlothian, is set for Saturday, Dec. 14 at 6:00 p.m. The event is untimed, so there will be plenty of opportunities for participants to ooh and ahh at the lights while running the course in their favorite holiday garb. Don't forget to compete in one of the many best-dressed categories, including Santa, holiday sweater, seasonal costume, and more. Organizers say it will be TACKY. ('Nuff said. I'm there!)
Tacky Light Run participants receive a stocking's worth of cool swag, including a glow kit, jingle bells (!), a finisher's t-shirt and a prestigious holiday ornament finisher's medal. (No coal here!) Cost is $35.00 through the end of the day October 15; price increases to $40.00 on October 16. In the true spirit of seasonal giving, though, Sports Backers announced that groups of six to fourteen people receive a rebate of $3.00 per person, and groups of fifteen people or more receive a $7.00 rebate per person. Ho ho ho!
For more information or to register, visit the Sports Backers website or the Tacky Light Run Facebook page (www.facebook.com/tackylightrun). Fa la la la la, run run run!
The inaugural CarMax Tacky Light Run, a 6K run through the lovely 900-home Walton Park neighborhood (known for its plentiful Tacky Lights displays) off Coalfield Road in Midlothian, is set for Saturday, Dec. 14 at 6:00 p.m. The event is untimed, so there will be plenty of opportunities for participants to ooh and ahh at the lights while running the course in their favorite holiday garb. Don't forget to compete in one of the many best-dressed categories, including Santa, holiday sweater, seasonal costume, and more. Organizers say it will be TACKY. ('Nuff said. I'm there!)
Tacky Light Run participants receive a stocking's worth of cool swag, including a glow kit, jingle bells (!), a finisher's t-shirt and a prestigious holiday ornament finisher's medal. (No coal here!) Cost is $35.00 through the end of the day October 15; price increases to $40.00 on October 16. In the true spirit of seasonal giving, though, Sports Backers announced that groups of six to fourteen people receive a rebate of $3.00 per person, and groups of fifteen people or more receive a $7.00 rebate per person. Ho ho ho!
For more information or to register, visit the Sports Backers website or the Tacky Light Run Facebook page (www.facebook.com/tackylightrun). Fa la la la la, run run run!
Thursday, September 26, 2013
Get R.I.P.P.E.D. and Fall into Fitness
Hey, everybody! There's a super new high-energy fitness class starting next week for Hanover County employees called Get R.I.P.P.E.D. that you don't want to miss!
Simply put, R.I.P.P.E.D. - which stands for resistance, interval, power, plyometrics, endurance and diet - is the "one stop body shock" - a plateau-proof fitness formula offering consistent results and challenges in each and every class! Your body, I'm told, never gets "accustomed" to one set of exercises because the routines (and muscle emphasis) is constantly changing. Many participants say they can burn 750-1000 calories during each super-effective 50-minute workout session. How awesome is that?
You can Get R.I.P.P.E.D. through the county's Be Well program at Henry Clay Elementary School (310 South James Street, Ashland, VA 23005) on Tuesdays and Thursdays beginning October 1 from 4:00 to 5:00 p.m. (Class won't be held on October 10 but made up on the 29th.) Cost is $64.00 (eight bucks per class). Participants need to bring their own hand weights (five, eight or ten pounds) or a resistance band, and a yoga mat.
To register, contact the instructor, Jennie Richie at jrichie@hcps.us. For more info on the program, visit their website.
Simply put, R.I.P.P.E.D. - which stands for resistance, interval, power, plyometrics, endurance and diet - is the "one stop body shock" - a plateau-proof fitness formula offering consistent results and challenges in each and every class! Your body, I'm told, never gets "accustomed" to one set of exercises because the routines (and muscle emphasis) is constantly changing. Many participants say they can burn 750-1000 calories during each super-effective 50-minute workout session. How awesome is that?
You can Get R.I.P.P.E.D. through the county's Be Well program at Henry Clay Elementary School (310 South James Street, Ashland, VA 23005) on Tuesdays and Thursdays beginning October 1 from 4:00 to 5:00 p.m. (Class won't be held on October 10 but made up on the 29th.) Cost is $64.00 (eight bucks per class). Participants need to bring their own hand weights (five, eight or ten pounds) or a resistance band, and a yoga mat.
To register, contact the instructor, Jennie Richie at jrichie@hcps.us. For more info on the program, visit their website.
Tuesday, August 27, 2013
As our thoughts turn to fall...
Wow! Where has the time gone? Has your summer been half as crazy/hectic/fun/exciting/healthy as mine? I hope it has been!
A lot of people tend to cut back on their fitness regimens once the weather heats up. You'll probably hear "it's too hot" or "there's too much other stuff going on"...to me, summer is the perfect time to ramp up your workouts. Too hot outside? Go walk inside an air-conditioned mall or check out your local library's stack of exercise DVDs (hint: use "exercise" as your "word or phrase" and change the "location" to "adult DVDs"). Try something totally new - if you're a cyclist, take up tennis. Swim instead of jogging. (Do like I did, and take your seven-year-old dog to a first-time beach vacation...see the sun rise every morning and walk more than four miles daily while WonderMutt tries to figure out the sand/bathroom thing!) Point is, just keep moving. Your body (and health) will thank you for it in the long run.
The calendar says we're slipping into autumn, day by day. Hard to believe another season of sun and fun has passed us by, but there's so much to look forward to once the calendar turns to September. With that in mind, I wanted to share a scrumptious super-energy kale soup recipe shared by my fabulous Zumba instructor, Christie. Who doesn't need more energy? And talk about simple to fix!
She writes: "I made this Kale Soup last week and it is really, really good (even my kids ate it!)! The recipe feeds 4 to 5. I would double it if you want leftovers. It is so yummy, I am making more tomorrow with my extra Kale as an energy boost before tomorrow night's classes." (Well, shoot, if kids will eat it, you know it must be tasty!)
To make your own batch of this energizing super-food delish dish you'll need:
5 Cups Chicken or Vegetable Broth (not stock)
1 Medium Carrot, peeled and chopped 1/4 inches (about 1 cup)
1 Cup Celery, diced
2 Large Red Potatoes, diced 1/2 inch cubes
3 Cups Kale, rinsed, stems removed and chopped into bite size pieces
2 tsp. dried Thyme
2 tsp. dried Sage
Salt and Pepper to taste
A lot of people tend to cut back on their fitness regimens once the weather heats up. You'll probably hear "it's too hot" or "there's too much other stuff going on"...to me, summer is the perfect time to ramp up your workouts. Too hot outside? Go walk inside an air-conditioned mall or check out your local library's stack of exercise DVDs (hint: use "exercise" as your "word or phrase" and change the "location" to "adult DVDs"). Try something totally new - if you're a cyclist, take up tennis. Swim instead of jogging. (Do like I did, and take your seven-year-old dog to a first-time beach vacation...see the sun rise every morning and walk more than four miles daily while WonderMutt tries to figure out the sand/bathroom thing!) Point is, just keep moving. Your body (and health) will thank you for it in the long run.
The calendar says we're slipping into autumn, day by day. Hard to believe another season of sun and fun has passed us by, but there's so much to look forward to once the calendar turns to September. With that in mind, I wanted to share a scrumptious super-energy kale soup recipe shared by my fabulous Zumba instructor, Christie. Who doesn't need more energy? And talk about simple to fix!
She writes: "I made this Kale Soup last week and it is really, really good (even my kids ate it!)! The recipe feeds 4 to 5. I would double it if you want leftovers. It is so yummy, I am making more tomorrow with my extra Kale as an energy boost before tomorrow night's classes." (Well, shoot, if kids will eat it, you know it must be tasty!)
To make your own batch of this energizing super-food delish dish you'll need:
1 Medium Onion
4 Cloves of Garlic, peeled and chopped5 Cups Chicken or Vegetable Broth (not stock)
1 Medium Carrot, peeled and chopped 1/4 inches (about 1 cup)
1 Cup Celery, diced
2 Large Red Potatoes, diced 1/2 inch cubes
3 Cups Kale, rinsed, stems removed and chopped into bite size pieces
2 tsp. dried Thyme
2 tsp. dried Sage
Salt and Pepper to taste
Chop garlic and onions and let sit for 5 minutes (to
bring out their hidden health benefits). Heat 1 TBS of the broth in a medium soup pot. Sauté onion in broth over medium heat for about 5 minutes
stirring frequently. Add garlic and continue to sauté for another minute
(continue to stir). Add 5 Cups of broth, carrots, and celery and bring to a
boil on high heat. Once it comes to a boil reduce heat to a simmer and
continue to cook for another 5 minutes. Add potatoes and cook until
tender (about 15 more minutes). Add Kale and Spices (cook another 5 minutes). If
you want to simmer longer for extra flavor and richness, you may need to add a
little more chicken broth.
Got your own recipes to share in this space? Want to share your own wellness success stories or fitness tips? We'd love to hear from you!
Thursday, July 25, 2013
Upcoming Workshop for Special Needs Caregivers
EDITOR'S NOTE: Late this afternoon I just got word from Hanover County HR that this all-important workshop (below) is temporarily POSTPONED due to unforeseen circumstances beyond anyone's control. I'll definitely keep you posted as to the new date and time as soon as I hear something! - DJ
Just got word from our friends at MetLife Plan Smart Financial Education that they're holding a workshop especially for caregivers of special needs children soon. Your Dependent with Special Needs: Making Their Future More Secure takes place on Tuesday, July 30 from 11:30 a.m. to 12:30 p.m. in the Social Services Large Conference Room (12304 Washington Highway, Ashland, VA, in the rear of the building). Feel free to bring your lunch (and your spouse!).
Topics covered during the seminar will include choosing a guardian, trustee or conservator; providing lifetime care through special needs trusts; selecting appropriate funding methods for these trusts; and protecting government benefit eligibility for SSI (Supplemental Security Income).
As always, it's super-simple to register. Visit www.metlifeplansmart.com (if prompted for an employer's name, use Hanover County [two words]); call 1-866-801-3547 or fax the registration form (available on the website) to 1-855-288-6015.
·
Just got word from our friends at MetLife Plan Smart Financial Education that they're holding a workshop especially for caregivers of special needs children soon. Your Dependent with Special Needs: Making Their Future More Secure takes place on Tuesday, July 30 from 11:30 a.m. to 12:30 p.m. in the Social Services Large Conference Room (12304 Washington Highway, Ashland, VA, in the rear of the building). Feel free to bring your lunch (and your spouse!).
Topics covered during the seminar will include choosing a guardian, trustee or conservator; providing lifetime care through special needs trusts; selecting appropriate funding methods for these trusts; and protecting government benefit eligibility for SSI (Supplemental Security Income).
As always, it's super-simple to register. Visit www.metlifeplansmart.com (if prompted for an employer's name, use Hanover County [two words]); call 1-866-801-3547 or fax the registration form (available on the website) to 1-855-288-6015.
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Wednesday, July 10, 2013
Summer Superfood!
Quiz time! What has been depicted in ancient Egyptian hieroglyphics, was first harvested more than 5,000 years ago and is the "number one fruit on Facebook"? That's right, everyone's favorite super sweet summertime treat, watermelon. Did you know, though, that watermelon is one of the hottest superfoods around?
The latest buzz in the foodie world is that watermelon is exceptionally good for you. A serving size of 2 cups (!) (what other food can you think of that measures a serving in THAT quantity?!) is only 80 skinny calories. Watermelon is 92 percent water, so it fills you up without filling you out. Each serving piles on the antioxidants and provides about 25 percent of your daily vitamin C and 30 percent of your daily beta carotene (which our bodies convert to vitamin A).
Watermelon also contains lycopene, the miracle cancer-fighting substance. In years past, tomatoes seemed to get all the attention in the nutritional world for their high lycopene concentration. Nutritionists and food gurus alike now know that watermelons contain even more lycopene than their round, red, fruit cousins. Munching a slice or two of melon each day is said to lower your risk of certain cancers, including lung, oral, esophageal and colon.
All you juicing fanatics take note: watermelon can be juiced in its entirety - seeds, rind, and all! Scientists have discovered that the most nutrient-dense portion of the fruit is the rind, and that watermelon seeds contain beneficial fats. While deeply hydrating (with a 92 percent water content, how could it not be?), watermelon juice is also high in vitamin B6, which is essential for brain balance, lowering anxiety and keeping depression symptoms in check. Some suggest it might even play a role in regulating women's hormonal balances, which makes it great any time of the month!
How do you choose the perfect watermelon? Run your fingers along the center of the fruit. You should feel slight ridges, indicating the melon is "mature" (not-quite-ready melons are completely smooth to the touch). Give the melon a good "thump" - you should hear a hollow sound (some experts say the tone produced is a b-flat!). The fruit should feel heavy for its size (due to its high water content) and should have a creamy, pale yellow spot on its underside showing where it had ground contact in the farmer's field. Yummy straight from the 'fridge on a stiflingly hot day, even better just off the roadside produce stand, fantastic any way you serve it, watermelon is the ultimate year-round superfood!
Hungry for more? Check out the National Watermelon Promotion Board's website to learn more about the 300-plus varieties of watermelon grown; pick up astonishing trivia for your next dinner party; try some new recipes and read more about the myriad of health benefits contained in the fruit. If you're feeling creative, be sure to stop at their carving page and see just how beautiful (astounding/imaginative/incredible) healthy eating can be!
The latest buzz in the foodie world is that watermelon is exceptionally good for you. A serving size of 2 cups (!) (what other food can you think of that measures a serving in THAT quantity?!) is only 80 skinny calories. Watermelon is 92 percent water, so it fills you up without filling you out. Each serving piles on the antioxidants and provides about 25 percent of your daily vitamin C and 30 percent of your daily beta carotene (which our bodies convert to vitamin A).
Watermelon also contains lycopene, the miracle cancer-fighting substance. In years past, tomatoes seemed to get all the attention in the nutritional world for their high lycopene concentration. Nutritionists and food gurus alike now know that watermelons contain even more lycopene than their round, red, fruit cousins. Munching a slice or two of melon each day is said to lower your risk of certain cancers, including lung, oral, esophageal and colon.
All you juicing fanatics take note: watermelon can be juiced in its entirety - seeds, rind, and all! Scientists have discovered that the most nutrient-dense portion of the fruit is the rind, and that watermelon seeds contain beneficial fats. While deeply hydrating (with a 92 percent water content, how could it not be?), watermelon juice is also high in vitamin B6, which is essential for brain balance, lowering anxiety and keeping depression symptoms in check. Some suggest it might even play a role in regulating women's hormonal balances, which makes it great any time of the month!
How do you choose the perfect watermelon? Run your fingers along the center of the fruit. You should feel slight ridges, indicating the melon is "mature" (not-quite-ready melons are completely smooth to the touch). Give the melon a good "thump" - you should hear a hollow sound (some experts say the tone produced is a b-flat!). The fruit should feel heavy for its size (due to its high water content) and should have a creamy, pale yellow spot on its underside showing where it had ground contact in the farmer's field. Yummy straight from the 'fridge on a stiflingly hot day, even better just off the roadside produce stand, fantastic any way you serve it, watermelon is the ultimate year-round superfood!
Hungry for more? Check out the National Watermelon Promotion Board's website to learn more about the 300-plus varieties of watermelon grown; pick up astonishing trivia for your next dinner party; try some new recipes and read more about the myriad of health benefits contained in the fruit. If you're feeling creative, be sure to stop at their carving page and see just how beautiful (astounding/imaginative/incredible) healthy eating can be!
Tuesday, June 25, 2013
The secret to weight loss (Spoiler Alert: NOT a secret)
Tracey Carlton, a Fitness Nutrition Specialist and owner of On-Point Nutrition (that fabulous gal you may recall meeting at our Wellness Breakout session on Full Staff Day) shares some wonderful food for thought on weight loss and nutrition. News bulletin...it's really no secret at all! Here's the dish:
The secret to weight loss is really no secret at all. It’s not written in a special tablet stashed away under lock and key. You don’t need to know a secret handshake to learn it. It’s quite simply – compliance.
The secret to weight loss is really no secret at all. It’s not written in a special tablet stashed away under lock and key. You don’t need to know a secret handshake to learn it. It’s quite simply – compliance.
Oh, the big “c” word. With
a barrage of advertisements claiming to have the miracle pill or cream that
will allow us all to lose weight without making any lifestyle changes, no
wonder the big “c” word has become so obsolete, or maybe even, a forbidden
word. Does that mean you have to starve yourself on less than 1,000 calories a
day to see weight loss? No. Does that mean you have to eat only asparagus and
fish and drink only water? No. That’s not what compliance means. Compliance
means setting your goals, establishing the plan, and executing the plan. Quite
simply, compliance means being true to yourself, being in compliance with what
you have set out to accomplish – for yourself.
Let’s put it this way.
Say you want to lose ten pounds. While it would be nice to place a time frame
on those ten pounds, you really have no control over the speed of reaching what
is really an outcome goal. What you DO have control over is your compliance to
reaching behavior goals. Behavior goals are those daily accomplishments brought
about by what you decide to do or not to do. Maybe a behavior goal is to keep
those most tempting sweets out of your house, in hopes of helping you lose
weight. Sure, you may have thrown them away on day one of your nutrition plan,
but if you go out and purchase an ice cream cone just because it is only one
ice cream cone. Then guess what? You fell out of compliance with your behavior
goal. That one cone may not seem like a big deal, but maybe in that same week
you ate another of those yummy cones, or maybe you went out to eat and decided
to have a cheat meal. Then, maybe you decided to eat cookies instead of the apple
and Greek yogurt that was on your nutritional plan. You see, once you decide to
fall out of compliance with your goals once, it becomes easier and easier to
fall out of compliance repeatedly and more frequently in a short period of
time.
The sad thing is we then
begin to justify our lack of compliance. “Oh, I’ve been doing so well. I can
have the ice cream cone. Oh, I only had one ice cream cone this week, so I can
have a cheat meal. Oh, I just had an ice cream cone and one cheat meal this
week, so I’ll have the cookies instead of the apple and Greek yogurt – this
time.” Isn’t it always just “this time”?
Are you a numbers person? I’ll put it like this: It takes a deficit of around 3,500 calories
to lose a pound of body fat. I focus on body fat here because as a fitness
nutrition specialist, my goal is to help you keep healthy, hard-earned muscle and
lose weight through fat loss. To create a deficit, you can either consume fewer
calories than your body uses in a period of time or use more calories through
physical activity or employ a combination of both. For simplicity’s sake, we’ll
say you need a deficit of 500 calories a day to lose a pound of fat a week.
Through diet and exercise, you make that deficit when you are completely
compliant with your plan. If you have a low-fat ice cream cone, you’re looking
at about 180 calories consumed. Then, you had a cheat meal at a restaurant,
which could very easily and realistically run anywhere from 900 to even 2,000
calories, because let’s face it. If you’re going to cheat, you are going to do
it right and not skimp. Finally, you have the cookies instead of the apple and
Greek yogurt. The cookies might be portioned to about 200 calories, and the
apple and Greek yogurt combined might be around that same caloric value;
however, that apple and Greek yogurt wouldn’t spike your blood sugar and,
therefore, insulin like the cookies. Furthermore, the protein and fiber in the
Greek yogurt would keep you satisfied much, much longer than the cookies,
preventing you from later overeating and falling out of compliance, again.
Back to the calories –
180 for the ice cream cone + a minimum 900 calories for a cheat meal (not
counting any special adult beverages consumed at that meal) = 1,080 calories
not in compliance with your nutritional plan. That’s almost a third of your fat
loss for the week! Then you wonder, a month later, why you haven’t seen the
scale move much, if at all. Or, stepping away from the numbers (which I
prefer), you don’t see a change in the mirror or in your clothes. It is because
those “just this times” have added up and slowed your progress down by a third!
The above scenario is an
over-simplified example. There are many other ways to fall out of compliance
with your plan. Maybe you have decided to drink more water and let go of a
diet-soda habit, but you’ve decided that one a day isn’t too bad. Well, before
long, that one-a-day soda turns into two-a-day quite easily. Maybe when you
cook your meals, you grab an extra bite here or an extra nibble there. They all
add up, and if you’re trying to lose weight, those “just this times” or “isn’t
too bads” or “it’s just a nibbles” can thwart your weight-loss efforts.
Fat loss, and even
healthy weight gain when needed, is multifaceted. Your progress depends on your
past dietary history, your activity level, your medical history, how you view
food, and most importantly, how you view yourself. If you deem yourself worthy
enough to make healthy lifestyle changes, then complying with a nutritional
plan individualized for you comes much easier. Sure, you don’t have to like
what your body looks like; you don’t have to like the feeling of a waning
energy level or decreased health. You do, however, have to love yourself enough
to give yourself a chance, a chance to see results, to look better and to feel
better. Setting goals and finding the right nutritional plan is a wonderful
first step, but frankly, it is not enough. If you want to see progress,
progress that is sustainable rather than quick and fleeting, then you have to
be consistent – consistent with compliance that is.
Find the support you need
to help you remain compliant. Maybe that support comes in the form of a spouse,
a friend, a colleague, a workout partner, or, of course, a nutritional
specialist who can set you on your nutritional plan and guide you in staying in
compliance. Then, remind yourself throughout the day, every day, what you truly
want. If you truly want to reach your goals, then stay true to your plan. Be in
compliance with yourself.Thursday, June 6, 2013
See you tomorrow at the Wellness Breakout session @ PRL's Full Staff Day!
Wow! I am so excited that our Full Staff Day starts in less than 24 hours from now! It's our first one in over three years - which is awesome - but I'm even more excited to meet so many of you tomorrow at the Wellness Breakout session. It's going to be great!
We have a wonderful variety of things going on tomorrow during the Wellness Breakout (and at the other Full Staff Day sessions, too). Check out the free health screenings (courtesy of our friends at Bon Secours), find out just how fit you really are and talk to personal trainers about your fitness goals, try out the Zumba or gentle stretching movement activities (courtesy of our friends at SimplyFit), find out about portion control and healthy plates with our expert nutritionist, talk to our Lincoln Financial rep about wallet health and retirement savings, discover all the wonderful resources available to you as an employee through the EAP (Employee Assistance Program), and more. You'll have the chance to freely explore the session during your assigned time slot - visit one, two, three or more stations!
Did we mention the giveaways? Stop by and see Patty D and me at the breakout, pick up a free pedometer courtesy of Anthem, take home brochures about upcoming outdoor activities and races from Sports Backers, and enter our door prize giveaways. Winners will be announced at the General Closing Session at 4:15 p.m.
Looking forward to seeing you all tomorrow at Mechanicsville - have a wonderfully healthy day!
We have a wonderful variety of things going on tomorrow during the Wellness Breakout (and at the other Full Staff Day sessions, too). Check out the free health screenings (courtesy of our friends at Bon Secours), find out just how fit you really are and talk to personal trainers about your fitness goals, try out the Zumba or gentle stretching movement activities (courtesy of our friends at SimplyFit), find out about portion control and healthy plates with our expert nutritionist, talk to our Lincoln Financial rep about wallet health and retirement savings, discover all the wonderful resources available to you as an employee through the EAP (Employee Assistance Program), and more. You'll have the chance to freely explore the session during your assigned time slot - visit one, two, three or more stations!
Did we mention the giveaways? Stop by and see Patty D and me at the breakout, pick up a free pedometer courtesy of Anthem, take home brochures about upcoming outdoor activities and races from Sports Backers, and enter our door prize giveaways. Winners will be announced at the General Closing Session at 4:15 p.m.
Looking forward to seeing you all tomorrow at Mechanicsville - have a wonderfully healthy day!
Tuesday, May 28, 2013
What's in your wallet? Strategies for now and later
Those of us looking to strengthen our financial health may be interested in two presentations especially for County employees - one actual, one virtual - over the next couple of weeks:
Virginia Credit Union will host a live seminar, Strategies for Eliminating Debt, on Tuesday, June 25 in the Annex Conference Room (just east of the Wickham Building at the Hanover County complex) from 11:30 a.m. to 12:30 p.m. Learn how to organize and reduce your debt, explore ways to reduce interest rates and even look at opportunities to create income from current debt! A credit union rep will be on hand from 1:00 to 3:00 p.m. to talk individually to those interested. Attendees are free to bring their own bagged lunch. Registration isn't required, but contact Kelly Kapolka at kckapolka@hanovercounty.gov and let her know you're coming so that adequate handouts can be prepared.
Optima EAP presents a webinar, It's Not Just About the Money: Setting Retirement Goals at Any Age, on Tuesday, June 18 at 12:00 noon and again at 2:00 p.m. Retirement isn't just about how much you've managed to save - it's a whole new chapter in your life! Ending your working career could mean new housing arrangements, new interests, and even a completely new work or volunteer opoortunity. It's never too early to begin your retirement planning. Register for the webinar by calling 1-800-899-8174 or by visiting www.powerflexweb.com/5002/login/html. When prompted, enter the user name Optima and the password Hanover County.
Use one or both of these great educational opportunities to ensure that "what's in your wallet" isn't just empty space!
Virginia Credit Union will host a live seminar, Strategies for Eliminating Debt, on Tuesday, June 25 in the Annex Conference Room (just east of the Wickham Building at the Hanover County complex) from 11:30 a.m. to 12:30 p.m. Learn how to organize and reduce your debt, explore ways to reduce interest rates and even look at opportunities to create income from current debt! A credit union rep will be on hand from 1:00 to 3:00 p.m. to talk individually to those interested. Attendees are free to bring their own bagged lunch. Registration isn't required, but contact Kelly Kapolka at kckapolka@hanovercounty.gov and let her know you're coming so that adequate handouts can be prepared.
Optima EAP presents a webinar, It's Not Just About the Money: Setting Retirement Goals at Any Age, on Tuesday, June 18 at 12:00 noon and again at 2:00 p.m. Retirement isn't just about how much you've managed to save - it's a whole new chapter in your life! Ending your working career could mean new housing arrangements, new interests, and even a completely new work or volunteer opoortunity. It's never too early to begin your retirement planning. Register for the webinar by calling 1-800-899-8174 or by visiting www.powerflexweb.com/5002/login/html. When prompted, enter the user name Optima and the password Hanover County.
Use one or both of these great educational opportunities to ensure that "what's in your wallet" isn't just empty space!
Friday, May 24, 2013
Living Longer, Living Better
Did you know that, according to data from the National Alliance for Caregiving, an estimated 65 million people in the U. S. are currently serving as unpaid caregivers for a family member, and that 70 percent of those are caring for a family member over age 50?
Let's face it: as a nation, we are living longer these days (thanks in part to better health care and a bigger focus on personal well-being). Chances are, the longer we live, the more likely that we'll need some type of assistance with daily living down the road. Where can you go and who do you turn to when faced with the task of becoming a caregiver for the person who took care of you?
I just got word of a fabulous new seminar being offered for PRL staff by the fine folks at MetLife called Caring for Aging Parents.This seminar will provide tips on anticipating your loved one's daily living needs, prepare you for the financial, mental and physical impact of being a caregiver, and will help your explore planning options are your loved one's needs change. It's also ideal for those caring for a spouse, other relative or friend.
Caring for Aging Parents will be held on Thursday, June 27 in the Social Services Large Conference Room, 12304 Washington Highway, Ashland, VA from 11:30 a.m. to 12:30 p.m. Registration is required. Visit www.metlifeplansmart.com and enter "Hanover County" (two words) as the company name when prompted. You can also register by calling 1-866-801-3547. Your mom and dad will be so proud of you!
Let's face it: as a nation, we are living longer these days (thanks in part to better health care and a bigger focus on personal well-being). Chances are, the longer we live, the more likely that we'll need some type of assistance with daily living down the road. Where can you go and who do you turn to when faced with the task of becoming a caregiver for the person who took care of you?
I just got word of a fabulous new seminar being offered for PRL staff by the fine folks at MetLife called Caring for Aging Parents.This seminar will provide tips on anticipating your loved one's daily living needs, prepare you for the financial, mental and physical impact of being a caregiver, and will help your explore planning options are your loved one's needs change. It's also ideal for those caring for a spouse, other relative or friend.
Caring for Aging Parents will be held on Thursday, June 27 in the Social Services Large Conference Room, 12304 Washington Highway, Ashland, VA from 11:30 a.m. to 12:30 p.m. Registration is required. Visit www.metlifeplansmart.com and enter "Hanover County" (two words) as the company name when prompted. You can also register by calling 1-866-801-3547. Your mom and dad will be so proud of you!
Wednesday, May 8, 2013
Take a road trip (to wellness!)
Nothing says "springtime fun" like a road trip! What if you could combine your next road trip with the opportunity to live a healthier life? My colleague Christy tipped me off to a fabulous road trip/wellness opportunity taking place this weekend. Take a breezy 45 minute drive past Mechanicsville on I-64 East to York County, VA and explore the fun at their Yorktown Fitness Market. There's something for everyone to check out: activities and demonstrations ranging from Zumba to Tae Kwon Do to Segways and line dancing; health and wellness education and awareness, yummy healthy cooking demonstrations; free health screenings and even giveaways and live music!
The Fitness Market takes place Saturday, May 11 from 8:00 a.m. to 12:00 noon at Riverwalk Landing in Yorktown (voted one of the best shopping destinations in the 2012 Daily Press Choice Awards!). Christy notes, "They have a nice sandy beach, walking trail, free trolleys, a park, tons of history and (if you're adventurous enough to do a bit of rock climbing) a secluded private beach" plus shops, restaurants and free parking. Kudos to our friends at York County Parks and Recreation for their generous sponsorship of this fun event!
The Fitness Market takes place Saturday, May 11 from 8:00 a.m. to 12:00 noon at Riverwalk Landing in Yorktown (voted one of the best shopping destinations in the 2012 Daily Press Choice Awards!). Christy notes, "They have a nice sandy beach, walking trail, free trolleys, a park, tons of history and (if you're adventurous enough to do a bit of rock climbing) a secluded private beach" plus shops, restaurants and free parking. Kudos to our friends at York County Parks and Recreation for their generous sponsorship of this fun event!
Tuesday, May 7, 2013
Water, water everywhere
About a week ago, my wonderfully talented, super motivational Zumba instructor issued an "8 X 8" challenge to her "divas" where she promised to send out a couple of text messages throughout the day, reminding us to drink at least eight 8-ounce glasses of water a day. Now, we've all heard the benefits of consuming this much water each day (more in a moment) but how many of us actually do this on a regular basis? Not me, for one, but I'm always up to a challenge! I got on board and starting getting the texts...more importantly, I started drinking (that much!) water, and oh! what a difference it's made in my life!
Our friends at the Mayo Clinic extoll the virtues of this much daily water consumption, reminding us that good old H2O flushes our organs of harmful toxins and carries nutrients to our body's cells. (Hey, we are what we eat - and drink - and the human body is composed of about 60% water.) But did you know that too little daily water consumption could actually lead to dehydration, fatigue, lethargy, muscle cramps and body pain?
I'm standing here today (sipping water, of course) to tell you that I am living proof of this fact. Before climbing on board with the 8 X 8 challenge, I frequently experienced horrible episodes of pain all over my body, in my joints, neck, wrists, hips, knees and back. I know the benefits of daily exercise, but a lot of times the pain would interfere with my daily three-mile walk. Occassionally Zumba class would leave me so whipped, I'd feel like crying as I limped and crawled out of there. And approaching rainy days would practically send me over the edge with achy, throbbing bones and fatigue. I'm no spring chicken, but I'm not ancient by any means, not even in horse years, so I knew deep down this agony I'd experience wouldn't be considered normal. But then I took the challenge and started consuming at least 64 ounces of water a day.
Literally (magically!), within two days of starting the challenge, I noticed a much higher energy level than in previous weeks or months. My tummy seemed to get flatter, I noticed my clothes appeared to feel looser, and (best of all!) my pain levels miraculously dropped all over my body. Woo hoo!
Encouraged by early results (but wondering if it was "all in my head"), I kept up the challenge over the weekend. Last week's Zumba class marked the first time in months where I bounced out with a smile on my face, energized and not hurting all over (who is this girl?!). I knew the real test would come when I saw the weather forecast for this week, which promised at least three days of steady, get-under-your-collar and ache-your-joints rain. Thankfully, continuing the 8 X 8 challenge provided me with more pain relief than I've had in a looooong time. In the words of the old rock song, "I (now) love a rainy night." How awesome is that?
Try the 8 X 8 challenge yourself, even for just ten days. See if it makes a difference in your daily routine. I have a feeling it will - for the better! And to that, I'll gladly raise a glass (of agua)!
Our friends at the Mayo Clinic extoll the virtues of this much daily water consumption, reminding us that good old H2O flushes our organs of harmful toxins and carries nutrients to our body's cells. (Hey, we are what we eat - and drink - and the human body is composed of about 60% water.) But did you know that too little daily water consumption could actually lead to dehydration, fatigue, lethargy, muscle cramps and body pain?
I'm standing here today (sipping water, of course) to tell you that I am living proof of this fact. Before climbing on board with the 8 X 8 challenge, I frequently experienced horrible episodes of pain all over my body, in my joints, neck, wrists, hips, knees and back. I know the benefits of daily exercise, but a lot of times the pain would interfere with my daily three-mile walk. Occassionally Zumba class would leave me so whipped, I'd feel like crying as I limped and crawled out of there. And approaching rainy days would practically send me over the edge with achy, throbbing bones and fatigue. I'm no spring chicken, but I'm not ancient by any means, not even in horse years, so I knew deep down this agony I'd experience wouldn't be considered normal. But then I took the challenge and started consuming at least 64 ounces of water a day.
Literally (magically!), within two days of starting the challenge, I noticed a much higher energy level than in previous weeks or months. My tummy seemed to get flatter, I noticed my clothes appeared to feel looser, and (best of all!) my pain levels miraculously dropped all over my body. Woo hoo!
Encouraged by early results (but wondering if it was "all in my head"), I kept up the challenge over the weekend. Last week's Zumba class marked the first time in months where I bounced out with a smile on my face, energized and not hurting all over (who is this girl?!). I knew the real test would come when I saw the weather forecast for this week, which promised at least three days of steady, get-under-your-collar and ache-your-joints rain. Thankfully, continuing the 8 X 8 challenge provided me with more pain relief than I've had in a looooong time. In the words of the old rock song, "I (now) love a rainy night." How awesome is that?
Try the 8 X 8 challenge yourself, even for just ten days. See if it makes a difference in your daily routine. I have a feeling it will - for the better! And to that, I'll gladly raise a glass (of agua)!
Thursday, May 2, 2013
May is Mental Health Month
Some wonderful person (my fairy godmother? An admirer? Hanover County's Mental Health Association?) sent me the coolest poster this morning in celebration of May being nationally recognized (since 1949!) as Mental Health Month. The poster, 31 Ways to Wellness, features a fabulous "tip-a-day" of little things we can all do to keep an "even keel" and get the most out of life. Here are the first ten. Why not start doing these today? What have you got to lose?
For more information on mental health and well-being, visit Mental Health America (click "Continue to Site" from the first page) or the Hanover Mental Health Association.
- Call or e-mail a good friend. Having good relationships, studies suggest, can mean the difference between happiness and unhappiness.
- Reminisce about something hilarious you've seen or done. Laughter really is the "best medicine" - it boosts your immune system.
- Take the stairs instead of the elevator. Exercise increases brain blood flow, releases "feel good" hormones and even lowers stress.
- Hold doors open for people. "Paying it forward" - even with a simple gesture of kindness - leads to less depression and better overall health in those "paying."
- Swap your normal cup of joe for decaf. Cutting down on caffeine leads to better sleep, which leads to more production during the day.
- Spend 10 minutes on a funny website. Whether it's a joke meme or those silly LOLcats (one of my favorites), studies have shown that laughter lowers pain sensations, reduces anxiety and dcreases production of stress hormones.
- Eat a salad for lunch or dinner. Diets rich in fruits, veggies, lean meats and limited fats can boost both your overall mood and your immune system.
- Take care of your spirit through religion, meditation, or connecting to what you find meaningful. Spirituality not only improves your outlook on life but lowers anxiety as well.
- Identify the positive aspects of a challenging situation or circumstance. If you "ac-cen-tu-ate the positive" as the old World War II song tells us to, you tend to be less upset by difficult memories or situations.
- Take a 10 minute break and go for a walk. Small breaks will help clear your head and lower your stress levels. Physical exercise is good for your body, mind and spirit.
For more information on mental health and well-being, visit Mental Health America (click "Continue to Site" from the first page) or the Hanover Mental Health Association.
Wednesday, April 24, 2013
Times-Dispatch Go! Discover Richmond Walking Event
I think this walk through Richmond is going to be a lot of fun! You get to see all the highlights of the city and get some exercise too! Does the idea of 6.2 miles scare you away? Don't worry, there's a shortcut you can take if you want. This is about having fun and seeing the sights!
More Information:
http://www.sportsbackers.org/events/go-discover-richmond
The Times-Dispatch Go! Discover Richmond is a new 10k course for 2013, highlighting Downtown, the Capitol, Jackson Ward and Oregon Hill! Come out and see Richmond like you have never seen it before. We will walk (yes, this is a WALKING event!) our way in and around some of the city’s greatest treasures including historic sites and landmarks, restaurants, and boutiques. And don’t be surprised when you turn a corner and see Patrick Henry, Elvis (he performed at the Landmark in 1958, you know) or other characters from Richmond’s past.
More Information:
http://www.sportsbackers.org/events/go-discover-richmond
The Times-Dispatch Go! Discover Richmond is a new 10k course for 2013, highlighting Downtown, the Capitol, Jackson Ward and Oregon Hill! Come out and see Richmond like you have never seen it before. We will walk (yes, this is a WALKING event!) our way in and around some of the city’s greatest treasures including historic sites and landmarks, restaurants, and boutiques. And don’t be surprised when you turn a corner and see Patrick Henry, Elvis (he performed at the Landmark in 1958, you know) or other characters from Richmond’s past.
Monday, April 8, 2013
A National Epidemic
The other night, I received a devastating e-mail message from a dear friend in North Dakota. After being in and out of hospitals for nearly a year with a stubborn diabetic ulcer that refuses to heal and nearly out-of-control pain issues related to diabetic neuropathy, my friend Rick - my first dance partner at our high school's homecoming many moons ago - has made the decision to have his foot amputated.
He's not the only one forced to take such an extreme measure to manage his condition - I also think of dear Mr. Gomez who ran the neighborhood shoe repair shop for over thirty-five years but, ironically, wound up wheelchair-bound after the removal of both his legs. If I close my eyes I can still see songstress Ella Fitzgerald during one of her last public appearances at the Hampton Jazz Festival, barely able to move across the stage in her bedroom slippers, even with two young escorts, still possessing that incredible three-octave voice but a short time away from diabetes-induced near-blindness, poor circulation and a double, below-the-knee amputation.
While my heart is saddened that Rick has made such a drastic, no-turning-back decision to hopefully improve his quality of life, I'm also intrigued enough to learn what I can about this disease that touches so many lives and to do everything I can to ensure that it (hopefully) won't impact mine.
According to the Centers for Disease Control, diabetes is a "group of diseases characterized by high blood glucose (blood sugar) levels." The bodies of those affected with diabetes either produce too little insulin, which keeps blood sugars in check, or are unable to use what they do produce effectively. Glucose then builds up in the body, causing a variety of conditions that, if left uncontrolled, can lead to serious health complications, even death.
Look at these staggering numbers from the American Diabetes Association's 2011 National Fact Sheet:
American Diabetes Association
Center for Disease Control's Diabetes Report Card 2012
Mayo Clinic's Guide to Diabetes
And don't forget to take a look at:
Pamunkey Regional Library's fabulous Subject Pathfinder on Diabetes
Advocate. Educate. Know your risk factors. Get up and move. Do it for yourself. Do it for a loved one. Do it for Rick!
He's not the only one forced to take such an extreme measure to manage his condition - I also think of dear Mr. Gomez who ran the neighborhood shoe repair shop for over thirty-five years but, ironically, wound up wheelchair-bound after the removal of both his legs. If I close my eyes I can still see songstress Ella Fitzgerald during one of her last public appearances at the Hampton Jazz Festival, barely able to move across the stage in her bedroom slippers, even with two young escorts, still possessing that incredible three-octave voice but a short time away from diabetes-induced near-blindness, poor circulation and a double, below-the-knee amputation.
While my heart is saddened that Rick has made such a drastic, no-turning-back decision to hopefully improve his quality of life, I'm also intrigued enough to learn what I can about this disease that touches so many lives and to do everything I can to ensure that it (hopefully) won't impact mine.
According to the Centers for Disease Control, diabetes is a "group of diseases characterized by high blood glucose (blood sugar) levels." The bodies of those affected with diabetes either produce too little insulin, which keeps blood sugars in check, or are unable to use what they do produce effectively. Glucose then builds up in the body, causing a variety of conditions that, if left uncontrolled, can lead to serious health complications, even death.
Look at these staggering numbers from the American Diabetes Association's 2011 National Fact Sheet:
- 25.8 million adults and children have diabetes in some form (Type 1, Type 2, gestational, etc.) - 8.3 % of the entire nation (including 1 out of every 400 children).
- Of those numbers, 18.8 million cases are already diagnosed, while another 7.0 million are undiagnosed.
- "Prediabetes" - where conditions in one's body are leaning towards possible development of the condition - cases topped 79 million.
- Newly diagnosed cases are climbing at the rate of about 1.9 million per year.
- Numerous complications from diabetes can occur: the death rate from heart disease in diabetics is 2 to 4 times higher than in those who don't have it; 67% of diabetics have high blood pressure; it's the leading cause of kidney failure and blindness in adults ages 20-74; an estimated 60-70% of diabetics suffer neuropathy (nerve pain and damage) and 60% of nontraumatic lower-limb amputations - including my friend's - are the result of the condition.
- As of Mar. 6, 2013, diabetes costs in the U. S. are estimated at $245 billion for diagnosed cases - $176 billion of that in direct medical costs and $69 billion in reduced productivity. Tack on an additional cost of $18 billion for undiagnosed cases, $25 billion for pre-cases, and $623 million for gestational diabetes treatment, and you'll soon see that we can't afford to not do everything we can to prevent and/or curethis disease.
- more physical activity - either aerobic exercise or resistance training (weight lifting) is effective, but the best thing is to combine the two into your weekly workouts.
- eat plenty of fiber.
- consume more whole grains - at least half of your daily grain intake should be from whole grains - look on the package labels and in the ingredients list; "whole grains" should be listed within the first three ingredients.
- give up the fad diets and focus on healthy (overall) eating - lots of fruits, veggies, whole grains, legumes, nuts and healthy oils; focus on a variety of fresh foods and portion control.
- finally, lose weight. One promising medical study suggests that for every 2.2 pounds of weight loss, one's Type 2 diabetes risk drops by 16%. Wow!
American Diabetes Association
Center for Disease Control's Diabetes Report Card 2012
Mayo Clinic's Guide to Diabetes
And don't forget to take a look at:
Pamunkey Regional Library's fabulous Subject Pathfinder on Diabetes
Advocate. Educate. Know your risk factors. Get up and move. Do it for yourself. Do it for a loved one. Do it for Rick!
Wednesday, April 3, 2013
Give Your Heart a Kick Start
What's heart smart and sure to give your spring fitness routine a kick start? Hanover County's BE WELL folks are offering a new session of their popular Fitness Fusion/Cross Training classes every Tuesday and Thursday beginning April 9. Classes are held both outside (weather permitting) and in the Communications Building twice weekly from 5:15 to 6:15 p.m. Workouts cover the hottest fitness trends going today, including boot camp, cardio/aerobics, kickboxing, core strengthening and more. The session ends May 30. "Spring" into action and sign up today - drop an e-mail to japendergrass@hanovercounty.gov to register. Payroll incentives kick in for attending a minimum number of sessions!
Monday, April 1, 2013
Spring into Wellness - Free Health Screenings and Lunchtime Fun
For those of you in and around the Hanover County Courthouse complex (of course, all are welcome), here are two exciting wellness opportunities beginning and/or taking place next week that you'll want to check out:
Lunch Yoga starts a new spring session on Monday, Apr. 8. What's in it for you? You'll gain better overall health, improve your self-esteem, get energized for those long afternoons at work, increase both your physical and mental flexibility, and feel happier and more relaxed than before! As always, don't forget about the 50% off payroll incentive available for attending a minimum number of classes each session. Drop an e-mail to Silvia Crumpton at smcrumpton@hanovercounty.gov to register. Space is limited, and you don't want to miss out on the fun!
Be Well's Spring Health Fair takes place Tuesday, Apr. 9 at the County Complex's Wickham Building Lunch Room from 9:00 a.m. to 3:00 p.m. By participating, you'll improve your overall well-being but also possibly advance your sense of success, prompt changes in your lifestyle, gain awareness of conditions such as high blood pressure or high cholesterol, or find creative ways to deal with stress. Health screenings (including cholesterol, blood pressure, body mass index, and blood sugar) will be administered by professionals from Bon Secours. Check out the fitness testing station and find out just how fit you really are - then talk to a personal trainer about your goals for free. Plus, pick up a free walking pedometer while supplies last and enjoy a wonderful five minute chair massage, too! Please note that each event (health screenings, fitness testing, and chair massage) have separate registrations, and that you must register for and participate in the health screenings first. Walk-ins are welcome on Tuesday for the health screenings only. Make the investment in yourself and attend this fantastic free fair!
To register for the Health Fair, visit www.workforcehealth.com and use the following passwords:
For the health screenings: HanoverScreen (one word)
For the fitness testing: HanoverFit (one word)
For the chair massage: Hanovermassage (one word)
Can't make the fair on Apr. 9? Similar events will be held at other locations around the county over the next few weeks. You'll find the complete schedule at http://weblog.hcps.us/wellness/blogs/hanover/.
Lunch Yoga starts a new spring session on Monday, Apr. 8. What's in it for you? You'll gain better overall health, improve your self-esteem, get energized for those long afternoons at work, increase both your physical and mental flexibility, and feel happier and more relaxed than before! As always, don't forget about the 50% off payroll incentive available for attending a minimum number of classes each session. Drop an e-mail to Silvia Crumpton at smcrumpton@hanovercounty.gov to register. Space is limited, and you don't want to miss out on the fun!
Be Well's Spring Health Fair takes place Tuesday, Apr. 9 at the County Complex's Wickham Building Lunch Room from 9:00 a.m. to 3:00 p.m. By participating, you'll improve your overall well-being but also possibly advance your sense of success, prompt changes in your lifestyle, gain awareness of conditions such as high blood pressure or high cholesterol, or find creative ways to deal with stress. Health screenings (including cholesterol, blood pressure, body mass index, and blood sugar) will be administered by professionals from Bon Secours. Check out the fitness testing station and find out just how fit you really are - then talk to a personal trainer about your goals for free. Plus, pick up a free walking pedometer while supplies last and enjoy a wonderful five minute chair massage, too! Please note that each event (health screenings, fitness testing, and chair massage) have separate registrations, and that you must register for and participate in the health screenings first. Walk-ins are welcome on Tuesday for the health screenings only. Make the investment in yourself and attend this fantastic free fair!
To register for the Health Fair, visit www.workforcehealth.com and use the following passwords:
For the health screenings: HanoverScreen (one word)
For the fitness testing: HanoverFit (one word)
For the chair massage: Hanovermassage (one word)
Can't make the fair on Apr. 9? Similar events will be held at other locations around the county over the next few weeks. You'll find the complete schedule at http://weblog.hcps.us/wellness/blogs/hanover/.
Friday, March 29, 2013
It's Hanover High School's birthday but you get the gift (of fitness)
How times flies when we're all having fun (getting smart and fit, that is)! To celebrate Hanover High School's tenth year of educational excellence in the community, you can be part of their innaugural 5k Run/Walk on Saturday, April 20 at 8:30 a.m. (giving yourself the gift of health and exercise). The event is sponsored by the HHS boys' soccer team and boys' and girls' track teams. Registrants who sign up before April 7 pay $20 per person or $50 per family, but if you're a Hanover County student or staffer (yes, all of us "Pamunkey-ites" are included), your cost is just $15. After April 7, the cost shifts to $25 per person, $60 per family, and $20 for county students/staff. T-shirts are guaranteed for early registrants. Food, prizes, and awards add to the fun! Visit http://www.facebook.com/HanoverHawks5K for more info or to access the registration form. If you have questions, drop an e-mail to kimberly.farnsworth007@gmail.com. And a big thank you to my colleague Christy for sharing this info with us!
Thursday, March 21, 2013
Financial health = "what's going to be in your wallet?"
My colleague Jaime tipped me off about an upcoming four-part workshop series on retirement planning and financial education (read: "wallet health"!) for Hanover County employees that we "Pamunkeys" may be interested in. Retirewise will be presented by representatives from MetLife in a four-part workshop at the county's Board of Supervisors auditorium on Thursdays, April 11, 18, and 25 from 9:00 to 10:30 a.m. and May 2 from 1:00 to 2:30 p.m. The workshop offers attendees wonderful tips and tricks to make retirement planning easier and will provide a helpful, "go-to" resource guide to answer all your questions. One-on-one consultations with MetLife reps will be available for those interested.
To register, call 1-866-801-3547 or visit www.metlifeplansmart.com - enter the code Hanover County (two words). Don't let your retirement plans simply be "yeah, I'd like to some day"...get informed now and make your future financial plans safe and secure ones.
To register, call 1-866-801-3547 or visit www.metlifeplansmart.com - enter the code Hanover County (two words). Don't let your retirement plans simply be "yeah, I'd like to some day"...get informed now and make your future financial plans safe and secure ones.
Thursday, March 14, 2013
Instant Recess!
A week or so ago, I attended a (virtual) webinar about a funtastic initiative started out on the Left Coast called Instant Recess. The goal of the initiative is to "get America moving ten minutes at a time." In a nutshell, instead of taking a quick break during the workday to have a smoke or a candy bar, Instant Recess gets people up and away from their desks or workspaces, spending ten minutes doing simple (and I mean super-simple!!) dance steps, stretches, movements to music.
In the webinar, it's explained that libraries (as a center of information and community interaction) are the perfect place to launch an Instant Recess program. In some settings, one staff member leads the whole shebang each week; in other settings, different staff members rotate the duties (keeping the step repetoire and the musical selections fresh!). Basically, they pick a time each day (say, three o'clock), make an announcement to staff and patrons inviting them to join the leader in the designated place (the meeting room, in front of the circ desk, out on the sidewalk), and spend the next ten minutes getting heart-healthy, burning calories and having fun!
I recently demonstrated Instant Recess to management colleagues at our monthly meeting and also shared it with my own staff, utilizing the African Dance Lift-Off IR found here. It's amazing how many smiles sprung up during the sessions, even from those people who grudgingly said they don't "like to exercise" or "can't do the steps." Point is, by getting up and moving you'll see how much fun getting healthy can be...and isn't that the whole point of why we're doing these things?
(As an added bonus, if you're like me and you wear your pedometer constantly, you'll be thrilled to know that the average Instant Recess session will "use" over 500 steps. Wow!)
To learn more about Instant Recess, visit http://www.toniyancey.com/IR_Book.html.
To view the archived webinar, check out www.infopeople.olrg/training/instant_recess.
For more Instant Recess session ideas, type "Instant Recess" into your search engine or YouTube.
Give IR a try at your next staff meeting or long get-together. We'd love to hear about your ideas and sessions here, as well!
In the webinar, it's explained that libraries (as a center of information and community interaction) are the perfect place to launch an Instant Recess program. In some settings, one staff member leads the whole shebang each week; in other settings, different staff members rotate the duties (keeping the step repetoire and the musical selections fresh!). Basically, they pick a time each day (say, three o'clock), make an announcement to staff and patrons inviting them to join the leader in the designated place (the meeting room, in front of the circ desk, out on the sidewalk), and spend the next ten minutes getting heart-healthy, burning calories and having fun!
I recently demonstrated Instant Recess to management colleagues at our monthly meeting and also shared it with my own staff, utilizing the African Dance Lift-Off IR found here. It's amazing how many smiles sprung up during the sessions, even from those people who grudgingly said they don't "like to exercise" or "can't do the steps." Point is, by getting up and moving you'll see how much fun getting healthy can be...and isn't that the whole point of why we're doing these things?
(As an added bonus, if you're like me and you wear your pedometer constantly, you'll be thrilled to know that the average Instant Recess session will "use" over 500 steps. Wow!)
To learn more about Instant Recess, visit http://www.toniyancey.com/IR_Book.html.
To view the archived webinar, check out www.infopeople.olrg/training/instant_recess.
For more Instant Recess session ideas, type "Instant Recess" into your search engine or YouTube.
Give IR a try at your next staff meeting or long get-together. We'd love to hear about your ideas and sessions here, as well!
Tuesday, February 26, 2013
Healthy Eating Blog - The Detoxinista
A co-worker turned me on to this blog -- The Detoxinista! She has some great recipes, especially desserts! I am a fan of the Vanilla Chia Pudding for breakfast with blueberries and bananas on top. I like that the recipes are simple and include fresh, natural ingredients. Enjoy!
Thursday, February 21, 2013
Lace up your sneakers for local schools
Runners, walkers, joggers: get ready to lace up your sneakers for two great events coming up at local elementary schools.
Saturday, March 2, 2013 - The sixth annual Tiger Trot benefits the PTAs of both Henry Clay and John Gandy Elementary schools and starts on the Henry Clay grounds, 310 S. James St. in Ashland, then winds through the historic town. There's a 1/2 mile and full mile fun run for kids (ages 12 and under) and a 5k (on flat ground, I'm told) for everyone. The 1/2 mile starts at 8:00 a.m., the miler at 8:15 a.m. and the 5k at 9:00 a.m. Cost is $20.00 for adults (Hanover County employees get that discount/pay incentive!), $10.00 for kids. Professionally chip timed.
Register at: https://www.raceit.com/register/default.aspx?event=18277.
Saturday, March 23, 2013 - South Anna Elementary serves up its fourth annual Spirit Stride to benefit the school's PTA with a one mile fun run at 8:00 a.m. and a heart-pumping 5k at 9:00 a.m. Races start and end on school grounds, 13122 Walton's Tavern Road in Montpelier, but the majority of the race is along the road, which features a long hill near the start/finish line. (You can do it!!) Cost is $20.00 for adults, $15.00 for kids. Professionally chip timed.
Register at: http://www.racetimingunlimited.org/R/SAE/entry13.pdf.
Saturday, March 2, 2013 - The sixth annual Tiger Trot benefits the PTAs of both Henry Clay and John Gandy Elementary schools and starts on the Henry Clay grounds, 310 S. James St. in Ashland, then winds through the historic town. There's a 1/2 mile and full mile fun run for kids (ages 12 and under) and a 5k (on flat ground, I'm told) for everyone. The 1/2 mile starts at 8:00 a.m., the miler at 8:15 a.m. and the 5k at 9:00 a.m. Cost is $20.00 for adults (Hanover County employees get that discount/pay incentive!), $10.00 for kids. Professionally chip timed.
Register at: https://www.raceit.com/register/default.aspx?event=18277.
Saturday, March 23, 2013 - South Anna Elementary serves up its fourth annual Spirit Stride to benefit the school's PTA with a one mile fun run at 8:00 a.m. and a heart-pumping 5k at 9:00 a.m. Races start and end on school grounds, 13122 Walton's Tavern Road in Montpelier, but the majority of the race is along the road, which features a long hill near the start/finish line. (You can do it!!) Cost is $20.00 for adults, $15.00 for kids. Professionally chip timed.
Register at: http://www.racetimingunlimited.org/R/SAE/entry13.pdf.
Thursday, February 14, 2013
Don't stress out! - Upcoming webinar you may be interested in
Don't forget your mind when you're thinking about wellness! Many of us hear "health" and think of physical activities...but we all know that mental health is just as important for our overall well-being as is eating right and moving about.
We're all faced with the pressures of daily life, whether it's work deadlines, after-school activities, caring for aging parents, family conflicts, whatever. Stress is totally unavoidable, sure, but it's how we react to stress that determines whether or not our physical health suffers!
With that in mind, Hanover's Employee Support Program will be presenting a wonderful free webinar called "Building Resiliency 101" on Tuesday, March 19, 2013 at 12 noon and again at 2:00 p.m., Eastern Time. Each session lasts 60 minutes and will give you great tips on how to cope when you're under pressure. Visit www.powerflexweb.com/5002/login.html to register - username optima, password hanover county (2 words).
As a PRL employee, you and your family have access to the Employee Support Program, regardless of whether you're hourly, part time or full time. This wonderful perk is available to you and your household members free of charge and is designed to help you "balance your work, family, and personal lives." ESP sessions are completely confidential. How awesome is that?
We're all faced with the pressures of daily life, whether it's work deadlines, after-school activities, caring for aging parents, family conflicts, whatever. Stress is totally unavoidable, sure, but it's how we react to stress that determines whether or not our physical health suffers!
With that in mind, Hanover's Employee Support Program will be presenting a wonderful free webinar called "Building Resiliency 101" on Tuesday, March 19, 2013 at 12 noon and again at 2:00 p.m., Eastern Time. Each session lasts 60 minutes and will give you great tips on how to cope when you're under pressure. Visit www.powerflexweb.com/5002/login.html to register - username optima, password hanover county (2 words).
As a PRL employee, you and your family have access to the Employee Support Program, regardless of whether you're hourly, part time or full time. This wonderful perk is available to you and your household members free of charge and is designed to help you "balance your work, family, and personal lives." ESP sessions are completely confidential. How awesome is that?
Monday, February 11, 2013
LiveStrong Y Classes
Hi
Let me tell you about what I've been doing lately to get healthy! LiveStrong classes at the Tuckahoe Y on Tuesdays and Thursday nights for the next three months. These fitness classes are for cancer survivers and sponsored by the Lance Armstrong Foundation. The classes, which run about three times annually and access to the Y during them, are free if accepted as a participant and limited to about 10 people. We'll be working out in the gym primarily but also doing alittle yoga, swimming, Zumba, etc. I'm trying to get the image from The Biggest Loser TV show of the beginners flying off the end of the treadmill out of my mind!!
Linda Gosnell
Let me tell you about what I've been doing lately to get healthy! LiveStrong classes at the Tuckahoe Y on Tuesdays and Thursday nights for the next three months. These fitness classes are for cancer survivers and sponsored by the Lance Armstrong Foundation. The classes, which run about three times annually and access to the Y during them, are free if accepted as a participant and limited to about 10 people. We'll be working out in the gym primarily but also doing alittle yoga, swimming, Zumba, etc. I'm trying to get the image from The Biggest Loser TV show of the beginners flying off the end of the treadmill out of my mind!!
Linda Gosnell
It Pays to Be Healthy - literally!
Talk about double incentives - did you know that the upcoming Monument Avenue 10K race (http://www.sportsbackers.org/events/monument-avenue-10k?gclid=CJ_x7uryrrUCFYtaMgodlkkA0Q) on Saturday, April 13, 2013 is not only a fun way to stay in shape but also a great way to keep your wallet in shape as well? No kidding - Hanover County's Be Well employee health and wellness program will actually pay $15.00 (via payroll incentive) to each employee who participates in the 10K. Of course, PRL staff is included!
It's super-simple to get your incentive - just send a copy of your race registration receipt and a signed waiver form via inter-office mail to Be Well, School Board Office, Attn: Jennifer Holloway.
Library staff without access to the county's "T" drive can visit the Be Well website at http://hcps.us/wellness/index.htm, then click on "programs" to access the waiver form.
Registration for the 10K is still open - lace up your sneakers and sign up today!
It's super-simple to get your incentive - just send a copy of your race registration receipt and a signed waiver form via inter-office mail to Be Well, School Board Office, Attn: Jennifer Holloway.
Library staff without access to the county's "T" drive can visit the Be Well website at http://hcps.us/wellness/index.htm, then click on "programs" to access the waiver form.
Registration for the 10K is still open - lace up your sneakers and sign up today!
Friday, February 8, 2013
The longest journey begins with a single step
Don't know where to begin on your road to wellness? PamCat to the rescue! Here's a list of magazine titles discovered today in the Pamunkey Regional Library's online catalog (www.pamcat.org) that will offer readers a cornucopia of tips and tricks to start that journey (which begins, of course, with a single step...then another...then another!) to better health and well-being. Some have lifestyle suggestions, some are devoted to a singular physical activity, sport or pastime, many include workout/training instructions and - best of all - yummy recipes! "Quoted" descriptions have been taken from the magazines' respective promotional websites. How many of these have you read? Try a new title today!
American Hiker
magazine of the American Hiking Society - "with you every step of the way"
Backpacker
"the outdoors at your doorstep" - backpacking, hiking, camping
Bicycling
rides, gear, training, nutrition, fitness
Black Belt
"the world's leading martial arts resource"
Clean Eating
"improving your life one meal at a time"
Cooking Light
healthy recipes, nutrition guides, fitness tips
Fitness
workouts, healthy recipes, weight loss, natural beauty
Health
health and happiness, diet and exercise tips, recipes
Men's Health
fitness, nutrition, health tips specifically for the fellas
More
"celebrates women of style and substance; articles on style, health, work, spirituality, and relationships"
Muscle and Fitness
exercise, health, nutrition advice, weightlifting, sports nutrition
Natural Health
"healthy eating, green living, the mind/body connection, and fitness"
Nutrition Action Healthletter
produced by the Center for Science in the Public Interest; "transforming the American diet"
Organic Gardening
growing better food for all
Outside
"America's leading active lifestyle and adventure travel magazine"
Parents' Magazine
"healthy kids, happier families"
Prevention
"trustworthy tips and advice on health, nutrition, fitness and anti-aging, plus recipes"
Runner's World
training, racing, gear, nutrition, motivation
Self
nutrition, health, fitness, advice
Shape
workouts, weight loss, healthy eating, recipes
Spirituality and Health
healthy bodies, minds, spirits
Vegetarian Times
"delicious recipes, expert nutrition and lifestyle information that's exclusively vegetarian but inviting to all"
Weight Watchers Magazine
weight loss dos and don'ts, healthy recipes, "real-life success stories"
Whole Living
"body and soul in balance"
Let's get started!
Welcome, everyone, to the inaugural post of the Pamunkey Regional Library's new wellness blog. While originally created as part of a leadership project for the Virginia Library Leadership Academy (VALLA), this forum will also serve as a way for all of us to share tips and resources about healthy living on a hectic schedule (balancing all the good stuff on our collective plates - families, school, work, kids, parents, sports, church). PRL is all about people, resources, and learning - and what better way to exemplify that than by serving as one another's cheerleaders in this space? Wellness isn't an overnight fix or a fad diet - it's little changes in our daily habits that add up to fabulousness over time. Today is the first day of the rest of our lives - let's get started on a better one! "L'chaim!" - literally, "to life!"
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