Wellness Newsletter
December 2020
Monthly News and Updates from the Wellness Program
Today is the FINAL Day to Attest!

Don't forget to complete your Monthly Wellness Incentive activities by the end of the day.

MANAGERS - this is a great opportunity to reach out to your team and make sure they are earning this benefit!

There are THREE activities that participants need to complete:
Health Risk Assessment - REQUIRED!
Then at least two of these three options:
  1. Biometric Screening at a Quest Patient Service Center (or with Physician Results Form)
  2. Tobacco Attestation in HCM
  3. Primary Care Provider Attestation in HCM - NEW for 2020
Those who complete these activities and select a Benelect health plan in 2021 will receive an additional $25 per month in their 2021 paycheck.

Wellness Program attestations are also due today. If you completed at least 85% of sessions in any of our programs like a Users Guide to Functional Nutrition, Release, Relax and Reach or Books@Work, complete those attestations in HCM under the Wellness Tile, Program Attestations.
NEW WEBINAR - Plant-based Holiday Desserts
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Plant-based eaters don't have to forgo tasty treats! Join cookbook authors and YouTube sensations Ann and Jane Esselstyn for a tutorial on Tuesday, December 8th from noon to 1pm for healthy and yummy holiday dessert ideas, especially ones that involve chocolate. In addition, this session will review whole-food, plant-based guidelines for general health and reversing chronic western diseases. See some of their other plant-based holiday cooking ideas on YouTube!

Plant -Based Holiday Desserts
Tuesday December 8
Noon-1PM
Zoom
Walktober Wrap Up and Preview of January Competition!
In October, 478 faculty and staff embarked on a 31-day step challenge. During the month, 315 met the goal of walking at least 6,000 steps for 20 days.

In January we will kick off a 12-week competition called Worldwide Wellness. Created by the same company who offered Walktober, participants will be logging activity as well as earning points for other healthy behaviors and virtually traveling the world. Prizes will be offered for both individuals and teams Registration opens on January 4 and we start on January 18.
Resolve to Meditate in 2021
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Meditation 101: Fundamentals of Meditation kicks off on January 11, 2021. During this 8-week series (no class on MLK day) participants will engage in ever lengthening and deepening meditation practices live. In addition, the science behind meditation will be shared.

One 2020 Meditation 101 participant shared, " A weekly time to practice has been great. Dawn is a great teacher!" And another added, "I like that the instructor helped us understand that meditation takes practice, so your mind may not quiet right away."

Offered via Zoom, this class will allow faculty and staff to engage in a weekly practice without having to travel.

Meditation 101
Mondays at 12:30 PM
Zoom
January 11 through March 8 (no class Jan 18)
Improve Strength and Flexibility with Core and More
Take 45 minutes on Thursday evenings to improve your core strength and total body flexibility. Increasing in challenge each week, the first 15 minutes of class will feature core strengthening, followed by 30 minutes of stretching. No equipment needed!

Core and More
Thursdays at 5:30 PM
Zoom
January 14 through February 18
Holiday Self Care
Join us for some fun holiday movie trivia followed by ideas for self-care
on Thursday, December 10th at Noon.

The holiday season can be stressful. Take some time to relax and have fun.
Try a NEW Four Week Series - Mindful Movement
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Mindful movement is a gentle, accessible approach to yoga that encourages people to tune into what they are feeling as they move and make choices based on their present moment embodied experience. In this four week series, taught by Rowan Silverberg, PhD, options are presented and there is no priority placed on stretching more or holding positions for a longer period of time. During the series, participants will link movement with breath if they find that useful. Basic seated, standing, and supine poses will be presented and variations on each pose will be offered to accommodate the uniqueness of each person's relationship with their body.

Mindful Movement
Fridays from 12-12:45 PM
January 15 through February 5th
ZOOM
Community Connection & Conversation
Meet with Old and New CWRU Friends

Take this time to unwind from work and connect with others on Wednesday, December 16 at 12:30 PM.
Keep Moving Even When Working Away from Campus
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No matter where your office is these days, it is important to stay active. The Veale Recreation Center is closed for fitness activities until February 1. But the Wyant Center is open from now until December 20 and from January 2 on into the new year.

The Wellness Program has a variety of fitness classes available for your use when you aren't at a gym! Check out the Wellness website for links to classes like:
  • Yoga
  • Zumba
  • Rapid Workout

Remember that the ACSM suggests at least 30 minutes of cardio five times a week and strength training at least twice a week!

For those who are still on campus, or who live nearby, One to One Fitness is offering great deals to help you stay fit through the holidays. Check out the deals for new and renewing members!
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Breathe Move and Be Well Yoga 1

Registration is open for this intro class featuring Vini yoga which is a terrific fit for those with some physical limitations or who are new to yoga.

Mondays at 5:30 PM
ZOOM
Jan. 11 to Feb. 22 (no class MLK day)

Until January, try a couple of the yoga classes we have saved on the Wellness website!
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Breathe Move and Be Well Yoga 2

Those who have completed the level one class or who have had yoga experience in the past may enjoy this more challenging yoga series.

Tuesdays at 5:30 PM
ZOOM
Jan. 12 to Feb. 23 (no class 11/19)

Until January, try a couple of the yoga classes we have saved on the Wellness website!
Have a Happy and Healthy Holiday Season!
The Wellness Team offers good wishes for a very happy holiday season to everyone. Even though it might not include the big family gathering you generally have, please take a moment to give thanks for the blessings in your life.

We are looking forward to the possibility of seeing you in person in 2021. Until we can safely do so, please take good care of yourself and others.
CWRU Wellness
Elizabeth Click, Medical Director - erc10@case.edu
Mary Ann Dobbins, Wellness Manager - mxd490@case.edu
216-368-5997