Walk More Challenge (And the winners are...)

On wellness day, 73 employees signed up to take the Winooski Walk More challenge (and 20 people won socks.) As we progressed through the weeks of the challenge, 43 participants completed at least one survey, and 18 participants completed all 5 weeks. This is our best participation yet!

But there can be only two winners for the $50 gift certificates and they are...

 Judy Edelstein and Matthew Gonzalez 

Congratulations! 

The wellness leaders and I read through participants' comments and wanted to share a few. While we have had to practice social distancing, some of you walked often with family or pups. And those of you that kept at it reported feeling more energized, an improved mood and mental clarity, and that scheduling walks helped you transition your day. Other comments:

(On finding routines or tips/tricks to stay motivated)

- "I go out when I feel overwhelmed"

- "My husband has been going on walks with me every day to get out of the house. It's really nice and we are re-discovering our neighborhood. It's very motivating."  

(On adapting to Staying Home)

- "I walk around the house during phone consults with colleagues."

- "I am digging the free online stuff from the Sports and Fitness Edge getting to try some classes that I have never done! Still walking the dogs daily, too."

- "I'm still adapting. I have committed to starting and ending my day with a walk. My children and I walk down our road and back at the beginning and end of our "school" day. I have recognized that my time in front of the computer each day is keeping me from moving. I have tried to be better about getting up every hour to move, but I still need to add more movement time to my day."

- "Made one room a workout and yoga studio."

(On what to do when your motivation dips)

- "I have no idea the whole situation is complicated. I stay at home all the time. I practice Fast Walking in 30 minutes Fitness Video once every morning." 

- "this is very hard...doing my best"

- "Checklist of my daily routine."

(On the Walk More Challenge overall)

- "Gave me the sense of calm that I needed in a very busy, stressful household."

- "Walking/jogging has been a lifesaver! I time my outdoor exercise to line up either right before (baby's) nap and she comes with me, or during for a little alone time. So far, I'm sticking with it and feeling a lot better. It gives me more energy and a much better attitude!" 

-"My family and I have been doing hikes every Sunday morning. This week, we hiked almost to the summit of Mount Hunger. These trips provide 2 benefits - outdoor exposure to the quiet rejuvenating power of nature and rigorous cardiovascular exercise. My family and I are enjoying it so much we are considering making this a weekly practice."

- "My mood, my soul, peace"

- "It is definitely a bummer that my steps have decreased each week, but I'm not going to beat myself up. These past weeks have been a huge adjustment filled with a mix of emotions. I am grateful that I live in a place where I can walk freely outside without having to deal with swarms of people. I am also proud that I have maintained the walks with my kids every morning and most afternoons. I'm still working on getting more steps during these long days in front of my computer. I am looking forward to reboot over the vacation and start an exercise routine that will work with my current remote teaching and homeschooling gig."  

Keep Walking. Keep Moving. Stay Safe. 

Winooski School Employee: Personal Wellness Challenge

There are 6 parts to this challenge--but it will be worth it (see incentives below).

1. Sign Up by Friday, May 8, if you choose to accept the challenge! Click here to sign up.
2. Assess Your Life Balance*: In this part of the activity, you will answer questions to help you understand where your wellness strengths and challenges are right now.
3. Analyze/Compare* your assessment(s): If you have your assessment wheel from Wellness Day, use it to compare what parts of your wellness have changed since then. If you do not have it, that's fine! Just use the assessment to analyze your current state of wellbeing.
4. Set a Goal*: In this part, you will determine what you want to achieve to improve your well-being or bring your life back into balance. You can use a SMART goal planner (optional, included in worksheets) to help make sure you can successfully take action toward achieving your goal.
5. 21-day Reflection*: Hold yourself accountable! Each day, you need to check in on how you are doing. You may want to write every day, or every few days. The frequency is determined by how you are measuring your goal.
6. Complete Google Survey: I will send a survey on May 31 to those who have signed up by May 8 (Survey to be completed by June 5). 

*Click here for the Worksheets for parts 2-5.Save a copy of these worksheets to your Google Drive. Or, print them. See the options below.

 

INCENTIVES  There are a few incentives to doing this challenge.  

First, you may experience happiness by paying attention to your well-being, and personal satisfaction in your accomplishment. 

Second, if you are a PATH participant, you will receive 10 PATHpoints toward the 200 that you need for your $100 LL Bean gift card. 

And last, we are giving away $10 gift cards to Claussen's Florist, Greenhouse & Perennial Farm for the first 40 employees to complete the survey at the end of the challenge! 

IMPORTANT: To be eligible for the gift cards, you must do two things:

1. Sign up for the challenge by May 8. Sign up HERE to take the Personal Wellness Challenge.

2. Be one of the first 40 employees to complete the Google survey at the end. The survey will be sent only to employees who signed up by May 8!

OPTIONS

• Since the assessment does require you to fill in the wheel, you will have to print it out. If you do not have access to a printer, email me (Jaycie Puttlitz) by Tuesday,  May 5, and I will print and mail hard copies on Wednesday so you get them by the weekend. 
• Another option is to use the 36 statements to rate yourself, and see which sections have the lowest numbers. Then, you can save a copy of these worksheets to your Google Drive and fill in the rest of the activity sections on your computer.
• Do this with a partner! If there is someone in your home or online that can help you stay focused on your goal, be sure to do this with them so you have some support to succeed. (Note: only WSD employees are eligible for the PATHpoints and gift card, but increased wellness is for everyone!)

Need help? If you need any help in completing the assessment or setting a goal, please contact me and I will work with you to find the right goal for you.

VT Farmers Markets Reopen TODAY (COVID-19 Update)

Starting today, Vermont Farmers Markets have been given the go ahead to reopen, outdoor only, abiding by Farmers Market Guidance issued by the Agency of Agriculture, Food and Markets.

Please be aware that the purpose of reopening the farmers markets is to provide access to fresh, local food and support our food systems (farmers and food businesses). Markets should not provide activities that encourage congregating (such as entertainment or an eating area), or non-essential items such as crafts and jewelry at this time. Any pre-made meals or cooked food should be eaten off-site.

If you plan to shop at a farmers market, please remember to limit the number of people in your household going with you, practice social distancing, and even though you are outside, always wear a mask.

Be Safe. Be Healthy. Eat Local.

Another (long-ish) Wellness note {School Dismissal Update}

It's been six weeks since we dismissed school. We've had our fair share of challenges to overcome, and seen shining spots of success. I am inspired by your dedication and connection with your students. Over break, a parent came to pick up meals and told a staff member that her daughter was eagerly looking forward to talking to her on Monday morning. "She really looks forward to those calls each week," mom said. I also overheard another teacher talking about one of her students who will initiate a Google hangout invite because the students just wanted to chat about stuff. You all have been there for your students. And those students that we struggle to connect with, we will get them back--and back on track--soon.

What about YOU? Are you able to find a balance of working at home with family around you all of the time? Some of you might be struggling with helping your own kids' distance learning, and/or a spouse who is also at home, and maintaining your own workload. Or, maybe you are still not able to find a way to "unplug" in the evening because there is "just one more thing" you want to finish.

I also see a lot on social media about people doing improvement projects during the crisis. This may not happen for everyone--and that is OK! The key word is "crisis" and with crisis comes anxiety, fear and stress. If you are familiar with Maslow's Theory of Human Motivation (Hierarchy of Needs), you will know that when our basic needs are not met, including the feeling of security, we are not able to tap into our higher needs such as motivation or creativity for new projects. This crisis did not just knock many of our students and their families down toward the bottom of the pyramid, it also knocked us--the caregivers and educators--down a few notches. I recommend reading this article which offers some insight, and actions to take and avoid, to help you navigate through your needs during the COVID crisis. 

To help our employees restore balance, your wellness leaders have one last wellness challenge for you (if you choose to accept it). We have an activity for you to assess, or reassess, your life balance, then set a goal and work toward achieving it. I will be sending instructions about this in a separate email tomorrow. And on Monday, we will announce the winners of the Walk More Challenge that we started on Wellness Day.

WSD is still doing Zoom Yoga together. Katherine is still leading Winooski educators via Zoom each Thursday at 4pm until May 14. Here is a link to the call in info, and it will be the same number every week. I hope to see you today at 4pm!

Two FREE Opportunities for PATH participants from VEHI (must have a PATH account).

1. Personal Training. Want to get motivated to workout? As a PATH participant, you are eligible for four (4), FREE, one-on-one, 30-minute personal training sessions with Tom Williams (the guy from the PATH Adventure videos!) Tom's been a top-level trainer in Vermont for over 25 years. He's on Zoom or Facetime to help you get started.
2. Nutrition Consultation. Struggling to maintain good eating habits or want to make a change? PATH participants can schedule up to three (3), FREE, nutrition consultations (via phone, Facetime or Zoom) with nutritionist, Rebecca Flewelling. Consultations last 30 minutes and can be scheduled on Wednesdays - Saturdays between April 22nd and June 30th.

More information is found on your PATH account. It's under the Announcements on your dashboard. All WSD employees and contractors are eligible to participate in the PATH program. If you do not have an account, use these directions to get started. Or, contact a Wellness Leader. 

RESOURCES

• Educator Resource: Tips on Self-Care during the COVID-19 Crisis. This document comes to us from the Vermont Department of Health to provide educators with tips for maintaining their personal well-being.
• Mental Health Webinar Series from DHMC. This Webinar series features Dartmouth-Hitchcock medical experts who discuss the challenges and concerns brought about by the COVID-19 pandemic and social isolation. This webinar is a six-part series streaming live each Wednesday, beginning April 22, with recording available shortly after. The first Webinar focused on parents of infants through 6th graders. Upcoming webinars focus on parents of 7th graders-College age, a special focus on highschool students, and other adults. 
• Down Dog App. Thanks to Kristen VanFossen for pointing out that Down Dog App has given educators, students and healthcare professionals free access to all of its apps, including yoga, HIIT, Barre and 7-min Workout, until July 1. These are available to your device through Google Store or Apple Play.
• Telemedicine: From VEHI: American Well (AmWell), our provider through BCBS of Vermont, “has established a Telehealth Response Program to support the use of telehealth as an initial COVID-19 screening tool, which includes an always-on-call infection control officer. NOTE: There may be a fee depending on your BCBSVT plan and you will need to present a credit card to enroll if so. Telemedicine is a key element to controlling the spread of COVID-19. Whether you are concerned about coronavirus or a non-urgent concern, staying home reduces your exposure and the spread of COVID-19, available 24/7.” Click here to find out more about BCBSVT Telemedicine and AmWell apps.  

And please, always wear your mask in public.

May Schedule: Lucy D'Aponte Yoga

A Note from Lucy:

Thanks for practicing yoga with me this past month. Let's keep it going! I have added a restorative yoga class for the month of May. Please see the schedule below and let me know if you have any questions.

If you are just joining my classes, this email includes helpful information regarding Zoom classes.  Feel free to share this schedule with your friends.

Let's keep our bodies moving and nourishing them with yoga practices.  It is so important especially during this time as the world continues to find balance and healing.  We are a microcosm of the macrocosm: balancing your body, mind and spirit radiates into the Universe and helps to support the earth's homeostasis.

MAY SCHEDULE:

Monday, 8-9am: Morning Yoga Flow:  get your day started and moving. Expect a playful, guided all-levels class.

Wednesday, 3:30-4:30pm: Gentle Yoga Flow: move your body into a gentle yoga flow. Expect an ease-full guided class.

Friday, 3:30-4:30pm: Restorative Yoga (Begins May 8th): bring your body into a place of rest. Expect guided instruction into supported yoga postures that restore your energy and regulate your nervous system.

TO SIGN UP: please email me at lbdaponte@gmail.com, let me know which class(es) you'd like to join and I will send you a zoom link.

PAY WHAT YOU CAN ($5+ per class):  

via VENMO @Lucy-DAponte 

Or CHECK: 96 W Spring St, Winooski, VT 05404

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.  For restorative class: be creative - blankets, pillows, yoga strap (scarf/belt/dog leash), and couch cushions can be helpful supports but not necessary.

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