The GRCC Employee Wellness program provides wellness education and activities to enable each employee to assess, improve, and maintain a healthy lifestyle.

Massages for Employees

The Be Healthy Be Fit program has made arrangements with Pamela Jones,
CMT, to be on campus one day a month to do 10 or 15 minute chair
massages. Employees will need to contact Pamela directly at 437-5734 or
shenhealing@comcast.net to schedule their massage. Massages will be
done in 347 Main on the following dates:

• Tuesday, October 27 2-4 p.m.
• Tuesday, November 17 2-4 p.m.
• Tuesday, December 15 2-4 p.m

The Power of 100

Those 100's add up -- a 100 here; a 100 there and before you know it, you're losing weight and feeling better.

Some 100 calorie foods:

• 1 frozen Aunt Jemina buttermilk waffle
• 1 medium Bosc pear
• 10 Mentos mint candies
• 12 oz. Starbucks caffe latte with nonfat milk
• 1 Breyer's CarbSmart fudge bar
• 1/2 Subway turkey breast sandwich

Find more at www.calorieking.com

Find out how you can burn 100 calories at www.nutristrategy.comM

Walk October - (October 5 - 31, 2009)

This may be a blast from the past for some or totally new to others.
Walking is a simple form of exercising that can be done anytime or anyplace. Walking 10,000 steps a day is recommended (this is about 5 miles), but we don’t care how much you walk, just walk.
Sign up today.

Walk 50 miles and your name goes in a drawing for a $50 gift card from MC Sports, Meijer, or the Bookstore. In fact, for every 50 miles you walk, your name goes in the drawing.

Walk October is open to all GRCC faculty, staff, and student employees.
Walk before, during or after work --- here or at home.

Register at www.grcc.edu/currentlearning by Friday, October 1.

You will receive a Walk October mile tracking form via email.

For those of you already participating in the Move It or Lose It Program, you can record the time you spend walking on your Move It or Lose It tally sheet, too. Just a little extra incentive.

Estate Planning & Elder Law

Brought to you as a part of Healthy Aging Month

If you missed the session held here on campus, David L. Carrier, holds
sessions throughout the year. These sessions outline the following:

• How to Avoid Nursing Home Poverty for your Parents, for Yourself
• Reject the "Big 3" Medicaid Myths that Destroy Family Security
• Communicate your VALUES, Not just your MONEY to your Heirs
• And Eliminate Probate, Minimize Expenses & Save Taxes

Session Dates:

Thursday, October 8 10 a.m.-Noon
Saturday, October 17 11 a.m.-1 p.m.
Thursday, October 22 4-6 p.m.
Tuesday, October 27 2-4 p.m.
Monday, November 2 10 a.m.-Noon
Saturday, November 7 Noon-2 p.m.
Wednesday, November 11 4-6 p.m.
Thursday, November 19 2-4 p.m.
Friday, November 27 Noon-2 p.m.
Tuesday, December 1 4-6 p.m.
Monday, December 7 10 a.m.-Noon
Saturday, December 12 11 a.m.-1 p.m.
Wednesday, December 16 2-4 p.m.
Tuesday, December 22 4-6 p.m.

Seating is limited to 20 people. Call 1-888-9LIFEPLAN or 361-8400 to
register for any of the above sessions.

Session are held at Dave's office -- 5242 Plainfield Avenue NE, Suite
C.

*This is offered to the employees of GRCC for information purposes only
and is not to be considered a recommendation.

Zumba -- it's a great, fun way to exercise!

Don't know what Zumba is? Check out this demo!

Two 6-week courses will be offered during the 2009 fall semester from noon to 12:45 p.m. on Fridays beginning September 25. The cost is $15 for the course or $2.50 per session. Payment must be made in the Learning Academy prior to attending. Course dates are September 25 through October 30 and November 6 through December 18. Register by bringing payment to the Learning Academy.

Testimonial from Penni Weninger: "I've never been an athletic person so at first I was intimidated by all the hip gyrations and dancing, but the music gets you, and you just jump in and do what you can. Over the course of a year, I found myself feeling noticeably better, with more stamina and easily moving muscles I'd forgotten I'd had!"

Coping & Stress Management

Thursday, October 8, 2009 1-3 p.m.
Stress is an inevitable part of life. The Coping and Stress Profile looks at the stress level and coping mechanisms in your personal and professional life. The feedback of this report will be further explained in this session and determine strategies to develop your resources in Problem-Solving, Communication, Closeness and Flexibility.

Learning Objectives:
Participants will leave the workshop with the ability to:

• Apply "life application skills" to improve stress management
• Analyze current coping strategies to stressors in the workplace
• Formulate a Personal and Work communication plan
• Identify appropriate work and personal closeness
• Develop Flexibility in coping behavior

Wellness Challenge

The YMCA of Greater Grand Rapids is offering employees of West Michigan businesses and organizations the opportunity to participant in Bioelectrical Impedance Analysis (BIA) which is a safe, accurate and non-invasive body composition assessment technique. This is a great way to learn about your body and where changes should/could be made.

Body composition is often a neglected component of fitness but is important in assisting one with a healthy lifestyle.

A healthy body weight is where you feel healthy and fit, has no eating disorders to maintain that weight and have healthy, functioning immune and reproductive systems. It is also a weight that you can realistically reach and maintain without heroic lifestyle efforts.

• Extracellular Water/Intracellular Water and Total Body Water
• BMI
• Percent Body Fat and Total Body Fat
• Skeletal Muscle Mass and Segmental Lean Muscle Distribution (Right/Left Legs and Arms, and Trunk)
• Body Composition and Resting Metabolic Rate Assessment

All this is done in 40 seconds. The Y is offering a special Corporate rate of $15 per person to GRCC employees for the first test. (Employees will receive their second testing at the end of the wellness challenge for $7.50. Two tests for $22.50). You will have a consultation with someone from the Y after each testing.

Appointments for your body composition analysis are scheduled with the Learning Academy. Payment for both testings must be made at the time of scheduling. The dates are Thursday, September 24 from 1 to 5:30 p.m. & Friday, September 25 from 7:30 a.m. to noon Checks should be made payable to YMCA. Confirming appointments will be sent with the location. Two people can be scheduled every 10 minutes.

The Wellness Challenge will run from September 24 to the week of January 18, 2010. The GRCC Employee Wellness Team will receive an aggregate report at the end of the challenge to see if we meet the goals set by the team for such things as total pounds of fat loss, % of fat loss, total pounds of weight loss, total pounds of lean muscle gained, and maybe even the increase of hydration (water). NO INDIVIDUAL RESULTS WILL BE SHARED WITH THE TEAM.

GRCC Employees Wellness Services and Benefits - Ford Fieldhouse for Faculty and Staff

Take advantage of free use of the Ford Fieldhouse and discounted membership package for Grand Rapids Community College employees at the YMCA of Greater Grand Rapids. YMCA membership is a great way to invest in your spirit, mind and body. The YMCA of Greater Grand Rapids has developed an attractive corporate membership program that offers great incentives for joining!

The Ford Fieldhouse has several areas that are available free of charge to all faculty and staff!. Click here to visit the page.

Indoor Walking Routes

Click here for our page of walking routes throughout the GRCC campus. It is a fun and easy way to get exercise, and get out there!

Make sure to check out http://www.walkjogrun.net/ to plan your own walking routes. Based off of Google maps, you can use pre-existing locations or plan your own! It's a great way to stay fit, and the online pedometer makes it easy to check your progress.

Move It or Lose It

Looking for more exercise? We have the program for you! Here's the scoop!

Fit Facts

Fit Facts from the American Council on Exercise (ACE) FitnessMatters® magazine are available on the web and can be delivered directly to your home. ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise, is the source for the most accurate, up-to-date fitness information for living a healthy, active life. Subscribe to ACE FitnessMatters Magazine online or call 1-888-825-3636.

The American Council on Exercise® of San Diego, California (ACE®) does not endorse or promote the companies, products or services that reside on this Web site. ACE does not receive revenue generated from any organizations that advertise on this Web site. Copyright 2003 American Council on Exercise. All Rights Reserved

Ask a GRCC Nurse!

Several GRCC Nursing Faculty have agreed to answer questions from our employees on a variety of topics. Simply select the topic, click on the email link to the person listed and ask your question.

*obviously, information provided is not meant to replace the advice of your physician but as a possible supplement to that advice.

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Healthy Recipes!

Promote wellness for yourself and your family with these healthy recipes.