Monday, March 7, 2016

Eat Breakfast Daily!

Eating breakfast is an essential part of being well. 


Cutting out breakfast when you are short of time in the morning can become a habit, but this habit can throw off your entire day. 



We all know the benefits of eating breakfast, including boosting brain power and kicking up your metabolism. Why not give it a shot? But skip the sugary stuff, and go for something to keep you full for longer! 

In your dorm! 

Applesauce and cheese stick
Yogurt & granola and fresh fruit  
Home-made trail mix with your favorite nuts, dried fruit, and dark chocolate pieces
Microwave oatmeal and banana

In the Dining Hall!

MWF Omelet Station
Non-dairy oatmeal and dried fruit 
Whole Wheat Toast & Peanut Butter 
Breakfast Taco with egg, shredded cheese and tomatoes 

At Home! 

Hard Boiled Eggs 
Fruit and Veggie Smoothies 
Whole Wheat Waffles & Honey 
Sunrise Sandwich with egg, sliced turkey, cheddar cheese and guacamole


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Monday, February 22, 2016

#becauseUmatter Connect - Focus on Loving


Here are some ideas on ways to love yourself and love others

  • Love yourself
    • Write in a journal every day
    • Tell yourself 5 things you like about yourself every day
    • Appreciate your talents, beauty, intelligence, and skills
    • Appreciate everything other people do for you
    • Stop the negative self-talk - start the positive self-talk
    • Spend more time with friends, but don't neglect your studies
    • Compliment everyone. They'll likely return the favor
    • Distance yourself from those who bring you down
      • “Your friends in life should motivate, respect, and inspire you. Your circle should be well rounded and supportive…. Quality over quantity always.”
    • Do things by yourself
      • Walking in nature
      • Creating art
      • Listening to music
      • Cooking
  • Love others
    • Show someone that you really care about them
      • go out for coffee with them, make small gifts for your friends (like a framed photo of all of you together), etc
    • Offer to help someone out
      • tutoring, cleaning their room, doing homework together…
    • Do random acts of kindness
    • Compliment everyone
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#becauseUmatter CONNECT apps


Check out these apps that can help you with your connect goals

  • Calm -
    • This app will help you to relax to become your best self. It provides guided meditation sessions, nature background sounds to help you to relax, and a variety of songs created by a meditation master Kip Mazuy. Using this app will help you to build a better connection to yourself and alleviate the stress that comes along with being a student. (Android only)
    • This app charts your mood and helps you reflect on your day by asking you to input data about how you felt on a scale of 1 - 10, your sleep quality/time, how much exercise you got, if you had healthy meals/plenty of water, and makes you list the symptoms you’re having (irritability, sadness, anxiety, insufficient sleep, poor concentration, etc).(iOS only)

    • This app works to create an overall snapshot of what your life looks like right now . It will help you to identify which areas of your life you need to work on improving in terms of nutrition, hydration, sleep, weight goals, etc, and monitors your progress in reaching those goals. It will also give you a 30-day score that updates constantly to help you get a good idea of how healthy you’ve been recently. (Android and iOS)
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Sunday, February 7, 2016

Move: Mobile Apps



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Move: Local Destinations and Walking Times


Go exploring!  There are many destinations that are within walking distance from campus.  Check out these recommendations (walking times on the right side for your reference).

Enjoy! 




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Move: Local Hikes and Parks


Get outside and explore the great outdoors!



Check out some of these local hikes or parks:

Not based in the Longmeadow area?  
Check out this list of hikes in Massachusetts and Connecticut


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Move: Calendar of Events


You've got this!  And we are all here to support you as well.
Check out some of the events going on around campus to get you moving and connect you to others participating in the #becauseUmatter program!




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Rob's Terrific 20 : Spring 2016 Exercise Instructions



Rob's Terrific 20 Exercise Instructions




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Move: Overview


Welcome to the start of the becauseUmatter program!

This 10-week program focuses on the 5 pillars of wellness, and provides tools, support, and programs to assist you in setting and meeting goals in each area.   The larger goal is to assist you in thriving through self-care and engaging in stress reducing behaviors.

The first pillar of focus is: MOVE
We will focus on this pillar from Monday, February 8 to Sunday, February 21.

Why is moving your body so important?  It goes way beyond just your physical health, but crosses all 7 dimensions of wellness (physical, emotional, social, spiritual, occupational, intellectual, and financial).

Step 1: Establish a goal for yourself
Pick a goal that you can focus on and achieve for the next two weeks (and hopefully longer).

Goal setting basics: Making SMART goals
Specific 
Measurable
Attainable
Realistic
Timely

For example:
not SMART: exercise more
SMART: Exercise for 30 minutes x 3 times per week

Consider using a mobile app to help you out!

Step 2: Achieve it!
You've got this!  And we are all here to support you as well.
Check out some of the events going on around campus to get you moving and connect you to others participating in the #becauseUmatter program!
Be sure to screenshot or save the calendar so you can access it easily.  
The calendar is also attached to this email for your ease of access.

Need some ideas on ways to get moving?

Step 3: Enter to win a prize
We want to hear from you!  Let us know why you have joined this wellness program and what goal you set for yourself in the area of move.  Complete this quick 1 minute survey and enter yourself to win a raffle.  All answers will remain anonymous.

Step 4: Get active on social media
Share your wellness progress and story using #becauseUmatter

Good luck and please let us know if you have any questions!

Like what you see and want to sign up?

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Friday, February 5, 2016

Rob's Terrific 20 : Starts February 8th



It's back!! It is time again for the terrific20. This workout that I designed has truly been a labor of love for me. We had a record number of sign ups and participants last year and more importantly, some great success stories.  The terrific twenty is a workout that has pre-planned and includes daily exercises, Monday - Friday with  weekends off for 20 days.

It is manageable for all fitness levels and there is always a modification if it is too difficult or too easy. We've had great success over the last few years with last year being our best yet!

To participate, sign up online: tinyurl.com/springterrific20

I am available for any questions or concerns you may have. 
You can reach me from 6:00 am - 10:00 pm Monday - Friday by email, or by calling 413-565-1457 from 8:30 AM - 5:00 PM. 

Okay, I gave you the treasure map and the tools and I know for a fact the treasure at the end is real. The best part is the riches you will get are yours and yours alone, you don't have to split them with me! 

I hope this workout will inspire you and give a jump start on a life long road to health and happiness! 

Salute!! 
Rob

*The terrific 20 is starting at the same time as the beginning of the #becauseUmatter health and wellness program.  This program focuses on the 5 pillars of wellness - with the first one being move - perfect for those who participate in the terrific 20.

Click here to find out more about the #becauseUmatter program
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Wednesday, February 3, 2016

#becauseUmatter - Starts February 8th


Starts February 8th.  See flyer below for more information


Click here to sign up: tinyurl.com/becauseumatter


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#becauseUmatter: Goal Setting Apps


Goal Setting Apps





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Monday, January 18, 2016

Spring 2016 Fitness Class Schedule


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