A (shorter) note from your Wellness Coordinator {School Dismissal Update}

I have to be honest. The first two weeks were overwhelming. I felt like I was drinking from a fire hose; every time I solved a problem, another one presented itself. I felt guilty if I could not solve all of the problems. Once I remembered to ask for help, it became manageable. I reacted less and responded more. I hope that if any of you experienced those feelings, you are moving to a place where things are becoming manageable. And if not, ask for help. 

• For those of you still doing yoga with Katherine, she will be teaching us via Zoom for the next six (6) Thursdays at 4pm. Here is a link to the call in info. It will be the same number every week until May 14. (I hope to see you today at 4pm!)

• Need some mindfulness? Try Calm on YouTube. My go-to in anxious moments is the 52-second Breathe Bubble.

• More at home exercise ideas from Orangetheory Fitness  and Ready, Set, HIIT at Home.

• Here is a Parent/Caregiver Guide from the National Child Traumatic Stress Network on how to talk to children about COVID-19 and tips on Taking Care of your Behavioral Health during an infectious disease outbreak.

You may notice that you are putting in more hours into work/teaching now than you normally did when school was open. It was easier to switch to family/personal mode when you physically walked out the school door. Somehow, you need to find a way to switch to family mode when you are teaching from home, too. It will help if your working/teaching space is different from your living space. If you don't have a home office or other separate area for working, then try setting an alarm that reminds you when to turn off the computer and put "school" away for the day, every day. It also might help to schedule a transition activity like a walk or exercise routine after your work is done.

Another thing I have heard is people feeling like they are losing their sense of purpose, a feeling that is amplified by isolation and social distance. This article from Forbes/Next Generation provides some background as well as suggestions for finding purpose during this pandemic. And, if you are interested and have time, check out this free online course: the Science of Well-Being from Yale.

And don't forget to keep washing your hands.

Be well, 

Jaycie

April Yoga with Lucy

Please join Lucy for:

Morning Yoga Flow, Mondays, 8-8:45 am or 

Gentle yoga flow, Wednesdays, 3:30-4:15 pm

STARTING WEDNESDAY, April 1st through April 17th: 5 online yoga classes with me in your homes!

TO SIGN UP: please email me at lbdaponte@gmail.com and let me know which class you'd like to join.  I will send you the zoom link for the class one hour prior to the class starting, so please be sure to let me know you'd like to join at least 1 hour before class starts.

TO PREPARE:  Please make sure you have downloaded Zoom to your computer.  I will open the zoom meeting about 10 minutes before class starts to troubleshoot any electronic assistance needed.  You will be muted upon entering the meeting, so un-mute yourself if you have any questions (click on mic icon- it will turn from red to green).

SET UP your yoga space before the meeting.  Be sure you have your mat or blanket space set, clear your area to allow for reaching arms up and around you, bring any props you like to use.  If you like music you can set up your own! (As I will mute everyone during the meeting - so you can hear me).  

Offering: Pay what you can ($5+):  via venmo @Lucy-DAponte

 

Please share with friends who might be interested.  Thanks for all that you do!  

Look forward to practicing yoga with you.

A (long) note from your Wellness Coordinator {School Dismissal Update}

The proven way to stay virus-free is practicing proper hygiene and social distancing. But keeping your immune system healthy is also important in fighting any infection. The best way to that is to eat a healthy, well-balanced diet, get plenty of exercise, get adequate sleep, and manage your stress. Oh, and HYDRATE!!

Healthy Eating 

If you are like me, this upheaval in your daily routine has crashed your regular eating pattern. Now that we are settling into a new routine, it's time to refocus on our diet. Two things I suggest:

1. Make sure you have fresh fruits and vegetables every day so you are getting those immune-boosting vitamins and minerals. Specifically (but not limited to): Vitamin C, Vitamin D and Zinc. I recommend at least ONE serving of dark leafy green each day if you can do it. Here is an article you might find useful.

2. Track your food intake (or at least, be mindful). Staying home means having full access to your kitchen so be aware of the foods you "snack" on. A "little bit" here and a "little bit" there add up. (A little trick I found useful is brushing my teeth after a meal. When the food taste is gone, my craving diminishes.)

And, we might have some concerns about going shopping or eating take out right now. Here is a relevant article about food safety and nutrition.

Physical Activity 

Plan physical activity breaks in your day. Ideally, you need at least 30 minutes of heart-accelerating movement each day. You don't have to break a sweat, but if you swing your arms a little more when you walk, you will increase your heart rate, which brings more blood and oxygen to cells throughout your body. 

Going outside for walks/runs/bike rides is still Government-approved, you just have to practice social distancing when you do so. 

Some of you have asked me about home exercises. I am sure there are a TON online right now if you search, but I will share these Les Mills exercises from The Edge.

Or, put on a live streaming concert and DANCE! We will only watch if you send us a Zoom link. 

Sleep and Stress 

Yeah, I know--it's hard to sleep right now. Your worries have elevated. And on top of that, your normal wake up time has shifted because you probably shut off the alarm. Now is a time to make sure you have a set bedtime routine and still get up at the same time each day. And although your bed is nearby, avoid taking naps so that you can still go to bed at a regular time.

...And Coffee. Also, make sure you aren't drinking more coffee than normal. Are you finding that you made a second pot just because you were at home and you could? Sipping it all day could cause you to have trouble falling asleep until late, thus shifting your routine.

As for managing your stress, that is more personal. It's hard to give general advice because each one of us reacts or responds to stress differently. But there are a couple of things that can help all of us.

1. Checking in with each other. While we can't be physically together, we can still connect. You are making connections with your students, but don't forget to text colleagues once or twice a day. Feel free to text me if you need a funny cat meme or something to brighten your day: 802-238-2681.

2. Take deep, purposeful breaths. Even if you are not one for meditating, deep breathing has physical and mental benefits. It increases oxygen to the brain and stimulates the parasympathetic nervous system (the one that relaxes you). If you are paying attention to your breathing, it helps you focus your thoughts and calm your mind.  Here are some information about using breath control to relax and some different breathing techniques you can try. My favorite technique is to count the number of heart beats it takes me to breathe in, and count the number it takes me to breathe out. After a few rounds, I find that the number beats it takes to inhale is about half of the number of beats it takes to exhale. Then, I feel more relaxed.

If you are ready to explore mindfulness and guided meditation, click here for the latest Winooski Mindfulness sessions.

And don't forget to stay hydrated! Keep a water bottle filled near your computer so you can sip as you work. Having optimal levels of fluid in your body will help it remove toxins and feed cells the nutrients needed to stay healthy.

Maybe I'll see some of you at yoga later (4pm). Meanwhile...

REV Indoor Cycling deals

REV was a hit at Wellness Day this year. Sarah, the owner, would like to share this...

• All new clients can take advantage of 3 classes for $27 or an Unlimited Month for $99.
• We have a deal just for educators: 10 classes for $130 (normally $140). The classes are valid for 1 year.
• These deals can be obtained by emailing info@revindoor.com and we can further assist. 
  

Wellness Wheel assessment (Opening Activity)

Several people have discussed their wellness wheels with me from yesterday's Wellness Day opening activity. I want to reiterate that I am happy to help you find ways of putting your wheel back into balance.

A few have requested copies to use with students or family members at home. Here are two versions:

1. Click here for the version we used yesterday. The assessment statements are best used with high school students but can be used with adults. It includes the following 6 dimensions of wellness: Physical, Social, Emotional, Intellectual, Spiritual and Environmental. It is an editable Google Doc, so if you want to use it and change the statements for middle school, you just need to download a copy to your own Google drive.

2. Click here for a PDF copy of the original "Life Balance Assessment & Action Planning Guide" developed by Richardson & Microys. It includes the following 6 dimensions of wellness: Physical, Social, Emotional, Intellectual, Spiritual and Financial. The assessment statements are intended for adults.

Jaycie' Assessment

2020 WSD Walk More Challenge!

WINOOSKI WALK MORE CHALLENGE

Would you like to earn 10 PATH Points while increasing your daily movement? 

Would you like to earn a chance to win a pair of Darn Tough socks?

Then sign up for the Winooski Walk More Challenge by 12:30pm on March 3rd! 

The Winooski school district wellness leaders challenge you to move more and increase your time spent walking or number of steps each week. From March 9-April 10, 2020, ALL Winooski School District Employees are invited to participate in a walking challenge. 

Sign up for the Challenge by contacting your building wellness leader:

Becky Savage (WHS)     Nan Johnson (JFK)

Laura Graves (WMS)      Angela Moulton (WSD/CO)

or sign up by 12:30pm on Wellness Day! 

About the Darn Tough prize drawing on Wellness Day

• Drawing for the Darn Tough socks will happen during the closing activity on Wellness Day (3/3/20).
  
• Ten (10) Darn Tough socks will be drawn for WMHS employees that have signed up, and Ten (10) Darn Tough socks will be drawn for JFK/CO employees that have signed up.
  
• You do not have to be present to win.

Gift Card Drawing

To keep you challenged, participants will be sent a short google survey by their wellness leader to complete at the end of each week during the Challenge. Participants that complete the survey on time will be entered into a raffle to win one of two (2) $50 gift cards to Dick’s Sporting Goods at the end of the Challenge. You will be entered one time for each week you complete a survey; up to five possible chances!

To receive 10 PATHpoints, participants must have an active PATH account, AND complete at least THREE weekly Google surveys.

wellness day sign up!

Wellness Day is Tuesday, March 3.

The agenda, list of activities & workshop descriptions and the sign up for Wellness Day are available below.  Breakfast and lunch are provided by The Abbey. 

If you are new to WSD Wellness Day, you can sign up for one workshop at each of the four time slots: 9am, 10am, 11am and 1:10pm. We have done our best to offer a variety of wellness activities so there is something for everyone. Some activities have a limited number of participants so reservations are first come, first reserved. Double check what TIME you are choosing an activity--I will delete duplicates so others have a chance to sign up for activities.

If you are planning to participate in any physically active workshops, you may want to wear active clothing/shoes, bring a change of clothes and water bottle. If you are participating in a yoga workshop, bring your own mat--there will be a limited number available.

Click here to sign up for Wellness Day 2020

This Sign Up will close on Thursday, February 27th.

Make sure that you click on the "Submit and Sign Up" button at the bottom of the survey to capture your responses and reserve your slot. You should receive an email shortly after. If you do not receive a confirmation, check the sign up form to ensure your choices were captured.

Click here for a list of activity descriptions

Be prepared for your workshop! Some activities have special instructions in the description so be sure that you know what you are signing up for. Contact me if you have questions. 

Agenda

7:30am Breakfast (Cafeteria)

8:10am Welcome/Opening Activity (PAC)
9:00am First Workshop
10:00am Second Workshop
11:00am Third Workshop
11:50am Lunch (Cafeteria)
1:10pm Fourth Workshop

2:15pm Closing Activity/Final Remarks (Cafeteria)

Menu

Breakfast: Frittata and Yogurt bar with toppings

Lunch: Morrocan Kefta Kabob and Vegetable Moussaka with salads

Coffee service all day

BCBS Snow Days: Free Snowshoeing

BCBSVT Snow Days! 

A free outdoor fun day for the whole community (first-come, first-served basis).
Click here for more information.
From 10am-2pm at these dates and locations:

• January 4th
   Grafton Trails and Outdoor Center
   783 Townshend Rd., Grafton
• February 8th
   Mountain Top Inn and Resort
   95 Mountain Top Rd., Chittenden
• February 15th
   Lyndon Outing Club
   1580 Lily Pond Rd., Lyndonville
• February 23rd
   Bolton Valley Nordic Center
   4302 Bolton Valley Access Rd., Bolton Valley
• February 29th
   Prospect Mountain Free rentals
   204 Prospect Access Rd., Woodford, VT

Free access to trails
Healthy Snacks
Free fleece hats for the first 50 participants!
No preregistration required.

For more information, email events@bcbsvt.com or visit www.bcbsvt.com/snowdays

Self-Care for Teachers: Spring 2020 Session

Castleton State University is offering a course: "Self Care for Teachers: Transform Your Self and Classroom."

Participants will develop a thorough plan for personal self care that will focus on balancing their daily work and personal lives. The course is designed so learners can create their own learning outcomes within the realm of self care. They will be coached by the instructor in the areas of nutrition, sleep habits, movement, communication, mindfulness, habit change and stress reduction. Click here for more information.

Course Number:  EDU 5515 C24

Instructor: Rebecca Day

Location: Online using Google Classroom and Zoom Videoconferencing

Dates and Times: February 10 - May 15, 2020

Credits: 3 graduate credits

Tuition: $975

Yoga with Lucy D'Aponte continues this winter!

Yoga with Lucy D'Aponte continues this winter!

The next series starts Thursday, January 9

Yoga w/ Lucy D'Aponte

Thursdays

3:30pm - 4:30pm in the iLab

January 9, 16, 23, 30, and February 6, 13.

$52 for the 6-week series, to be paid on first day of series.

$10 drop in fee

Sign up here