SNC’s On Track

It is definitely feeling like Spring outside and that really makes it a great time to join in on the SNC’s On Track program. It begins on March 23rd through April 19th, however, registration is ongoing throughout the program.
We are looking to inspire you to become more active!

We will be utilizing the American Heart Association’s Start Walking Now website. You can organize a team or go solo, however you choose to begin, log in on the Tracker site.

Register and start using the Tracker and Walking plans. Our “company name” is St. Norbert College. Enter your team name, Res Hall, or department. This program is absolutely Free! After registration you will have access to:

  • Activity tracker – an easy-to-use physical activity and nutrition tracker.
  • My walking plan – a personalized walking plan to get you on your way to a healthier you.
  • Create your own walking paths and sharing them with others.

As an added incentive, here are some Apps to try out for motivation:
Just for fun – Teemo: the fitness adventure game. There are 10 adventures to choose from with “short, understandable workouts based on established exercise research.” App information available here.

Donate a Photo – Take a photo of your team or a selfie in fitness action! Get the app for Donate a Photo and be able to easily donate to a cause of your choice. “Here are some ways you can help your favorite nonprofits by sharing your photos. You’ll raise money and awareness, and help your causes meet their goals.”

Charity Miles – “Charity Miles is an app that allows people to earn money for their favorite charities by tracking their exercise activities. The app’s creators have obtained a number of corporate sponsors who will pay money for every mile ran, walked, or biked.” Take a look at Charity Miles on Facebook and the app is available here.

Journey of Faith
If you would like to strive towards a particular goal, this local walk may interest you. The Walk to Mary “United in Step from Shrine to Shrine” which is an approximate 21 mile walk begins at the National Shrine of St. Joseph, St. Norbert Abbey, De Pere, WI and ends at the Shrine of Our Lady of Good Help, Champion, WI with four alternate “join in” points along the way.  This journey of faith takes place May 2nd, 2015 and registration is required.

Social Media
Find up-to-date information and highlights by following the program on our Take the Challenge blog, and make sure to follow Health and Wellness on Pinterest!
See the latest from Student Health 101 on Facebook and Twitter.

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Wellness ~ More Than Meets the Eye

Our resource fair has given us many dimensions of wellness ~

Jocelyn says,
I started yoga mostly because I wanted to try something new that none of my other friends did.
However, I learned to love it despite the first two (very difficult) practices that left me with some sore muscles.
While it is very beneficial from a physical aspect, the mental aspect is what kept me going for 4 years now.
You are literally separating yourself from a part of the day that is hyperactive and stressful and bringing yourself to a place of recovery.
While you work hard (physically and mentally) during the practice, afterwards you are refreshed, almost like finishing a good cup of coffee or tea.
It’s extremely liberating in that sense.”

Yoga classes are held for students, staff, and faculty at the  Todd Wehr lounge (1st floor) on Thursdays from 7:00 p.m. to 8:15 p.m.
Infograph source:
(Rick Warren – Faithful People Serve Others)
Please view these resources which surround knitting which Maddie warmly provided for us!
Don’t Stop Knitting! It Keeps You Healthy
Join us and Warm Up America!
Agnes Kutas Christian’s Hat
Lion Brand Jiffy Easy-Knit Mittens
Resources for Knitters
Knitters and Crocheters of SNC Parish
How Knitting Helps


Aikido stresses defending oneself by blending with
and redirecting an attacker’s energy
to a peaceful outcome…”













These websites will give you more insight into the art of Aikido:
Akidio Secrets to Calm Success and The Aikido FAQ


Eat More Fruits and Vegetables is a resource you may choose to use.
Music can serve to soothe during relaxing times and stressful times. Bethany has given a great resource “Stress! How Music Can Help!” as way to include music in stress reducing activities.
Entertainment 2Knight (E2K) Events
Entertainment 2 Knight (E2K) Films
Intramural Sports
Aerobics and Wellness Classes
Homecoming Schedule of Events
Winter Carnival
Student Transportation
Offices and Services
Campus Center Hours
Monday-Friday: 7 a.m.-Midnight
Saturday: 11 a.m.-11 p.m.
Sunday: 11 a.m.-Midnight

















This question originates from the post Meditative Coloring.
Meditative Coloring and Mandalas to color electronically or print and color are absolutely great resources to try — you will be amazed!


Resources for health and wellness:     My Plan: It’s All About Me –  Tips for Healthy Living

Positive Self Talk:  “So in honor of superlative self-talk, here are some words you can use to make you feel good….”

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Wellness for all

This is the grand finale week for our wellness program! The best way to express our ultimate goals is to present the “Seven Dimensions of Wellness.”
The University of California, Riverside clearly describes this model.

We hope you can join us at the Wellness Resource Fair!

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This is our week to Take the Challenge and find time for ourselves~to relax~to have quiet time~to bring about a positive feeling surrounding our lives.

We would like to thank Tom Doughman from our SNC Counseling Services who took the time to teach us a method to relieve stress and relax by using our five senses — all this while preparing to and then eating ~ an orange!

An article titled “10 De-stressing Methods Put to the Test” features “Peel an Orange and Eat It and Why It’s Suppose to Work:
Peeling releases a satisfying scent and triggers you to anticipate the refreshment of the fruit, says Coral Arvon, PhD, Director of Behavioral Health and Wellness at the Pritikin Longevity Center in Aventura, FL. Once you eat it, your blood vessels relax and blood pressure lowers, adds Nieca Goldberg, MD, Medical Director of the Joan H. Tisch NYU Langone Center for Women’s Health in New York City.”

Click “Discover ways to relieve stress that really work” to reveal the other 9 methods to “de-stress.”

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Nutrition-Not Just a Passing Thought

We would like to send out a warm “Thank you!” to Melissa DaPra, SNC’s registered dietitian; Melissa  was our presenter this week and has shared the following:
Sometimes it feels like there is no way to get it all done. With everything we manage in our day-to-day, healthy eating can feel like another chore that is eating up your day.

But without refueling yourself, how effective are you?
How helpful can you be to your organization, your family and your colleagues?

Great days start with a great breakfast (not news). Let’s enhance that message as effective days start with an effective breakfast.
How do we want to start our days?
Feeling energized & focused,
no hunger pangs 20 minutes after our “healthy” breakfast and on our way in a flash. Here are 3 recipes that provide you with a balance of energy featuring whole grains, lean proteins, nuts, fruits & veggies. These will keep you going until lunch…and take only minutes to prepare.

And from Fruits & Veggies More Matters The Buzz:  Fruits & veggies increase mental well-being?
People considered to have a high level of mental well-being report a higher level of fruit and vegetable intake. Read more at The Buzz

In addition to beginning our day in a nutritiously smart way, we are aiming towards 5 fruits and veggies a day. This is a snippet from the American Heart Association’s “What is a Serving”:
I can’t possibly eat that many servings of vegetables, etc.!
Before you decide that you can’t eat as many servings of ANYTHING as suggested, think small fist, baseball, hockey puck and a computer mouse. These are all things that describe a “serving size.” The comparisons will help you eat more of the things you need and less of the things you don’t.

  • One serving of raw leafy vegetables or a baked potato should be about the size of a small fist. A serving is a lot smaller than most people think.
  • A cup of fat-free or low-fat milk or yogurt, or a medium fruit should equal about the size of a baseball.
  • A half a bagel is about the size of a hockey puck and represents a serving from the grains group.
  • Three ounces of cooked lean meat or poultry is about the size of a computer mouse. Three ounces of grilled fish is about the size of a checkbook.
  • A teaspoon of soft margarine is about the size of one die.
  • An ounce of fat-free or low-fat cheese is about the size of six stacked dice.

~and just a simple thought ~ fruits and veggies CAN be the other snack!

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Easy does it, too!

This week we are focusing on physical activity. We will be attempting to have some type of exercise for at least a total of 30 to 60 minutes throughout the day.

The American Heart Association has these tips for walking:
Begin with short distances.
Start with a stroll that feels comfortable to you (perhaps 5-10 minutes) and gradually increase your time or distance each week by 10-20% (add just a few minutes or blocks).
If it’s easier on your joints and your schedule to take a couple shorter walks (10-20 minutes) instead of one long walk (30-40 minutes) each day, do it!

The Fab5 – 5 exercises that you can do to help improve posture and core strength.

Do you want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise?
Check out these six ways exercise can improve your life.

No. 1: Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores

No. 5: Exercise promotes better sleep
Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise can be fun
Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

The bottom line on exercise
Exercise and physical activity are a great way to feel better, gain health benefits and have fun.
As a general goal, aim for at least 30 minutes of physical activity every day.
If you want to lose weight or meet specific fitness goals, you may need to exercise more.
Remember to check with your doctor before starting a new exercise program, especially if you haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns

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Our second week of Take the Challenge is focusing on sleep. We are all aware of the benefits of adequate sleep-most noticeable-we feel better! Take the Challenge! Try to sleep seven to nine hours each night. You may find the following to be helpful:
























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Hydrate – That is the Goal.

Week 1 of our wellness program is encouraging us to make a conscious effort to drink enough healthy fluids to stay naturally hydrated. Here are a few suggestions to possibly help meet that goal: 

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Inspired by Motivation

We are introducing our Take the Challenge program this semester by having SNC alumni and successful entrepreneur Matthew Kimmeth ’06 share with us his “unique journey into wellness.” He is the owner of a “mind-body total wellness studio.” 

His philosophy,

Be healthy.  Be happy. These two simple statements embody my approach to wellness and how I look at life in general.  As a basic mantra, this concept in itself is simple; if one is healthy, they are happy.  While we work to maintain balance in our daily lives, health must be our first foundational priority before all else.”

Please join us today, September 24th at 11:30 a.m. in the Michels Ballroom to meet Matthew and be totally wrapped up in his message of gaining a lifestyle of optimal wellness!

The following week we will begin with a daily scavenger hunt on Sept. 29th, 30th and
Oct. 1st. Follow this blog for further updates.

Our “Simply Points” point tracker is available for print-off. Also, keep motivated by following our inspiring pins on Pinterest.  View the schedule and registration for the program at anytime!


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National Walking Day!

Health and Wellness Services and the American Heart Association would like to invite you to take part in the National Walking Day!


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