Category Archives: Physical

Physical wellness encompasses a variety of healthy behaviors including adequate exercise, proper nutrition and abstaining from harmful habits such as drugs and alcohol. It means learning about and being able to identify symptoms of disease, get regular medical checkups, and protect yourself from injuries and harm. Once these behaviors are satisfied, you will be well on your way to achieving favorable physical wellness. Developing such healthy habits today will not only add years to your life, but will enhance the enjoyment and quality of those years.

Hockey is Back!

The UND Men’s Ice Hockey team will begin its regular season this Friday, October 10th against Bemidji State. Men’s Hockey is without a doubt UND’s most popular sporting event and is often paired with heavy drinking. As the season gets under way, it is important to know a few things about drinking at the Ralph Engelstad Arena (REA). To consume alcohol at the REA you must be 21 years or older and anyone under the age of 35 must wear a wristband from one of the many ID checker stands throughout the building. For UND sporting events there is a limit of two alcoholic drinks per person and beer is permitted anywhere in the building, except the student section. The student section is completely dry (no alcoholic drinks), regardless of age, and any student that receives an alcohol related charge such as a Minor in Possession or Consumption may also have to report to UND for sanctions regarding a violation of UND’s Alcohol Policy.

hockey

As the excitement of Hockey season comes upon us, it is important not to forget the rules of safe and responsible drinking. Many students “pre-game” for the hockey games – this is binge drinking, and it can be very dangerous so remember to stick to UND’s 0-1-2-3 of safe drinking. As a reminder, it goes as follows:

0 – Understand when not to drink, especially when you have something important going on the next day (work, test, pregnancy)

1 – Limit yourself to one drink per hour

2 – Keep drinking down to no more than two times per week

3 – Have no more than three drinks in one night

Remember to always have a sober ride. Many local bars and similar establishments will have buses located by the UND Bookstore to shuttle you to their location. Also, as a reminder, the local taxi companies will no longer be accepting debit and credit cards during Hockey season so make sure you have cash on hand.

Additional Information:

REA Policies – http://www.theralph.com/guest-services/a-z-guide

UND Alcohol Policy – http://und.edu/finance-operations/university-police/policies-alcohol.cfm

UND’s 0-1-2-3 – http://und.edu/health-wellness/hub/alcohol.cfm

Men’s Hockey Schedule – http://www.undsports.com/SportSelect.dbml?&DB_OEM_ID=13500&SPID=6405&SPSID=58682

Picture – http://pixabay.com/en/landscape-winter-snow-ice-boys-76913/

Running with Lynn Show

Good morning UND, we are looking for a high today at 28 right now at 9:30 we are setting at 51.

October 2 was National Custodial Workers Recognition Day
It is never to late to give your local custodial two thumbs up!
We are out their to make your world a cleaner place.
And now your UND Wellness Center local custodians!
June Preuss***** Eric Smith****** Matt Haslll*****Lynn Haman***** And Jay Kallin***** And to everyone on the UND campus, we solute you!

The movie of the week
[ Dracula Untold ]

Find out how the legend started at the River Cinema 15!

I got to tell yea I never been so thrilled for Mondays nights!
The new smashing t.v. show Gotham – you gotta see it!
Before Batman, Joker, and Cat Woman there was Gotham.

Have a great day everybody!

Running with Lynn Show

Good morning UND ~~~~~ we are looking at a cloudy day with a high of 72. Right now at 10:00 in the a.m. we are setting at 60.
The first day in October is here and what a better way to celebrate, get out and catch a show. The movie of the week is [The Equalizer ] staring Denzel Washington, in this sensational spellbinder

McCall is a former black ops commando who has faked his death to live a quiet life in Boston. When he comes out of his self-imposed retirement to rescue a young girl, Teri, he finds himself face to face with ultra-violent Russian gangsters
“set tight there’s going to be a lot of bullets!”

Set your calendar for October 10, a classic Halloween movie [Dracula the untold] The first vampire was once a young prince who risked his soul to save his wife and child from a bloodthirsty sultan “see how the famous Dracula started , only at the River Cinema.

have a great day everybody

Four-Legged Fox Trot

running

Running in denim seems really uncomfortable… Anyways.

I was on a run the other day trying to explore this new wonderful place called Grand Forks. Shortly into the run I was no longer very aware of my surroundings because something was on my mind: sex. The old myth is that guys think about sex every seven seconds, when the truth is that it’s only a couple times a day for both genders, but that day, on that run, I was really focused on it. Not wanting to get down to the nitty gritty of it all but I was thinking about my first time and how woefully unprepared I was. Hmm, I wonder if there are others out there who have had similar experiences? When I say woefully unprepared, I do mean it. I’ve had the opportunity to take a sexual education class in both the 6th grade and the 8th; these were offered in two different schools that were in two different states.

Unfortunately, my parents opted me out of those classes because…uh…religious beliefs? I was opted out of a lot of things in public school because of content. I later became really good at forging my dad’s signature which allowed me to watch a flurry of rated R movies in class. Unfortunately, I learned those forging techniques a little too late because participating in those sex education classes would have been pretty helpful.

No fair

Ugh no fair. Why do all those other kids get to talk about vaginas?

I didn’t become sexually active until I started college, but even though I thought I was ready for the act itself, I was unprepared for the experience as a whole. I actually had never even seen a condom out of its package until that point. I’m glad I had a partner who knew their stuff. I mean, sure, I had high speed internet before that point, but when it came to content that dealt with sex, it wasn’t educational. After that, I made a point to inform myself about everything associated with sex. I became informed of safe sex practices, disease prevention, and also became interested in what is going on at a physiological and psychological level when two people have intercourse.

condom

I put it on upside down…every….single…time. Condoms are like USB devices for the male body

I hope that education systems are becoming more effective at teaching youth about sexual education. It is also my hope that parents won’t deny access for their children to sexual health classes and lessons because those two weeks where I didn’t participate, I was exceptionally bored and remember feeling incredibly awkward. If you didn’t receive all the tools and knowledge necessary to make informed decisions pertaining to sexual activity, I really hope that you would take this time, this freedom, to educate yourself about sex.

KNOW the Facts

Know the Facts

aod3

Many of you have probably heard lots of stories about your fellow students getting so drunk and intoxicated at a party that they could barely stand. Or maybe you have heard stories of how someone drank a whole case of  beer and barely had a hangover the next day. Although these stories can be entertaining, there may be only a little bit of truth to them.

A survey was sent out to UND students asking them if they binge drank within the past fourteen days. Surprisingly, 2 out of 3 UND students said that they did NOT binge drink. This statistic shows that although we hear a lot of stories about raging parties where everyone is drinking, not that many students actually engage in binge drinking.

To most students, this fact is super encouraging. Often we hear sayings like, “Come on, everyone is doing it!” and, “You don’t want to be the only one missing out on a great time.” But the reality is that everyone is not doing it when it comes to binge drinking. Now that you know this fact, use it to your advantage and add it to your knowledge for the next time that you feel pressured to drink when you really don’t want to.

Here are some excuses to use when you are feeling pressured to drink:

• Simply say, “No thanks.”
• “I’d like to…but I’m cutting back on alcohol this month.”
• “I’m the designated driver tonight so I won’t be drinking.”
• Give a reason why drinking (especially excessive drinking) is a bad idea
• Make a joke
• Suggest a different activity
• Leave the scene

Do not binge drinkSaying “no” facts provided by http://www.ed.gov.nl.ca/edu/k12/safeandcaring/students/peerpressure.html

health-wellness-hub-secondary-microsoft_full-p-c

Running with Lynn Show

Good morning UND, we are looking at a sunny day today with a high of 72, right now we are setting with a high a of 42.
The Weather is so nice I can understand if everyone wants to stay out side but just in case you want a break here is the movie of the week.

[The Maze Runner]
When Thomas wakes up trapped in a massive maze with a group of other boys, he has no memory of the outside world other than strange dreams about a mysterious organization known as W.C.K.D. Only by piecing together fragments of his past with clues he discovers in the maze can Thomas hope to uncover his true purpose and a way to escape. “This is it true believers can Thomas uncover his true purpose and find his way to escape?” Only one way to find out, catch this Action/Adventure, Suspense/Thriller movie only at the River Cinema.

The Running Show brings you [Tales of Dating]
9/9/79 was the date, I get the call at 5:35am, she says she wants to meet for lunch, I think to myself oh man nobody moves from dinner to lunch, that’s like being demoted.

“Have a great day everyone”

Social Media Microphone

I remember quite clearly when Facebook was introduced to me by a friend. It was the fall of my freshman year of college, 2004, and she swore this was going to be “all the rage” in no time at all. I bought into it, thinking it’ll be a nice way to keep in touch. Of course, the trick back then was trying to get your friends to join so it would work right.

It was a time when you were limited on the number of characters you could use in a status,  and it was always “Stacey is…” You were given a lot less freedom in creating yourself on a webpage than what we have today. Things began to evolve, and soon you could have your very own picture, you could write your very own statuses (without the annoying “is” directing your path), and you could find almost anyone in the Facebook family.

My friend was right; this had become the “place to be.”

As the years have flown by, I’ve been disheartened and encouraged all at the same time. I see things like Facebook, Twitter, and Instagram as  awesome people connectors and a form of self-expression. I’m able to tell my story creatively through pictures and thoughts. I’m able to keep in touch with friends and family- both near and far. I’m able to spread the word on anything I choose…which leads me to this question for you:

What are you trying to tell the world?

As times have changed,  I’ve seen some sobering displays of disrespect, distasteful outspokenness, and downright embarrassing outbursts. I won’t lie; I’m just as guilty as many in saying that I’ve posted a thought or opinion that I’m not proud of. At the time, it was too easy to post something to “get back” at a person or vent about a situation. All I had to do was write it, hit post, and wait for the satisfaction of people liking it- and therefore obviously (-in my own mind) agreeing with me…

But that’s just.not.right. Remember when you were little, and you said something out of anger or spite, perhaps even taking a swing at someone because you felt like they deserved it in that moment- but were corrected for your behavior shortly thereafter? The trouble with Social Media Microphones is that we don’t always have a parent or a teacher that corrects our behavior or unplugs the power source- so things can escalate quickly. Feelings get hurt and friendships get lost. And unfortunately, sometimes it all happens because of a misunderstanding.

Sometimes I’m so proud of the way people use social media to spread a positive message or awareness of something, to share really exciting life news with their friends and family, to connect with new people in new ways. And sometimes… well, in the wake of things like elections or this “instant news source” that doesn’t always even allow us to know the whole story before forming opinions and taking action or the ability to create alternative personalities and profiles online to totally trick and … sometimes, I just need to quiet the World Wide Web. All of those opinions just get to be too much, and I’m not proud of our human race.

I get that there are times when emotions take over and passion is not containable, but in those moments try to go for a walk. Or write it down using a pen and paper. Find something that will make you slow down and really think about what you want to say. Many of you cannot imagine a time when you didn’t have this Social Media Microphone to blast your thoughts out to the world, but it used to exist. If I was frustrated with someone, I had to just sit with that uncomfortable feeling, write a letter, or make a phone call. 2 of those options made me face the person, and that was not always attractive enough to pursue. As a result, feelings were hurt less. Relationships were destroyed less.

You hold a lot of power with your Social Media Microphone. Use it wisely. Please remember that we’re all human on the other side of the screen.

Retro microphone on stage

 

A new kind of Bump.

When I was younger, my “life plan” was to be married by 20 and have at least one child by 21. I was also going to live in a purple house and play saxophone for the former President Clinton. (Because he was President at the time, also played the saxophone,  and I was obsessed with that instrument.)

Then life happened.

I starting losing weight… graduated from high school… started college… lost too much weight… struggled to find my purpose… switched colleges and degrees (again)… found a healthy and attainable weight… graduated from college… first “big kid” job in a new city… new job in a different city… met a boy and his dog… bought a house… got married… next job…

and now we’re here. I’m almost 29 years old and I don’t live in a purple house. I rarely play the saxophone for ANYONE- definitely NOT the former President.

But, now the “child” thing is happening. I’m 1/2-way to meeting our newest family member, and it’s been quite the journey so far. In terms of symptoms, I’ve had a ridiculously easy pregnancy. Aside from feeling like a walking zombie for most of my baby-growing time, I’ve had just a few aches and ailments, and I’m pretty darn thankful.

My loose skin which has hung so haphazardly for 10 years is now forming into a rounded “bump.” I love that little bump.  I’ve often found myself just holding it- holding my baby- to keep it safe and show love to both the child and my body. It’s important to do that. Just as important has been to surround myself with love- having people who support me and lift me up, who encourage me with their words and actions. I’ve felt an outpouring of all of these things since sharing our exciting news and there are so many days that these people have been the reason that I am able to remember how lucky I am.

The biggest struggle in all of this has been in the growing. In the beginning, I can remember having conversations with myself about what pregnancy may entail, and that it WILL include a weight gain. A good and important kind. And there was nothing wrong with it- as long it was done in a healthy way.  I’ve worked so hard on losing and maintaining a weight loss of over 100 pounds, and for the first time since I can remember, I’m having to process that it’s OK to gain. That when a shirt or pant or skirt no longer fits it’s a natural part of the process rather than a sign that I need to kick myself for eating all those peanut M&Ms.
If any of you have lost a significant amount of weight before pregnancy, you know what I’m talking about. It’s a weird (for lack of a better word) thing to have to accept and be OK with. It’s even harder when you have the appetite of a linebacker and a strong addiction to cake and candy and French fries that no longer seems to be avoidable. I’m certain that lost a lot of my self-control, and I swear people can just smell it on me… and know just what to offer to make me drool and make my knees buckle. I mean, even the Ice Cream truck drives by me while I’m out walking and by my house at least 4 times a week (I wish I was kidding).

So for now my goal has now been to (try to) eat healthy about 90% of the day (and yes- I do count down the minutes), as well as try to get some form of physical activity in almost every day… I know I eat more than I should, so this way I rest a little easier knowing that I’m trying. Like I said, I’m by no means perfect (like the times I’ve eaten jars of peanut butter as a “snack,” or the entire popcorn cake by myself, or that pan of delicious double cake, or….), but I give it a shot. Every day.  Just like I did before I was growing a human.

I want my child(ren) to grow up with healthy self images and love their bodies rather than avoid any reflective surface because they hate what they see. I want them to see food as fuel rather than “good or bad.” And I want them to enjoy playing rather than feeling like they need to torture themselves with exercise. I know that all of these messages- negative and realistic- are out there. And I know I can be one of the first to send the “right” messages about bodies and health from an early age.

Until Baby D arrives, I can practice being a good role model to those around me by keeping my self-talk positive, by forgiving myself for the jar of peanut butter, by appreciating the fact that I can still exercise and eat what I want.
Being love and showing love.

You are Allowed.

Dear Self,

Sometimes you push too hard. You forget to take a break for fear of failure. You let those silly voices tell you that ‘you are not worthy of rejuvenation because the person next to you must be working harder. You have to keep going. Even allowing one hour or one evening of rest will undo all of your efforts. Get up. Get going. Keep going’.

Do you ever find yourself feeling this way? It might be at work, or at the gym, or at your place of residence… this overwhelming sense of guilt for daring to listen to your body and take care of yourself by breaking for a nap to to watch your favorite show or read a chapter in your book. I do- like, all the time. I found myself in this predicament last week. The previous week at work had been pretty crazy and I don’t think I ever did recover. You know, because there’s always a house to clean, a dog to walk, clothes and dishes to wash… the list never ends. Every time I thought about sitting down I would feel like I was just wasting time.

I could feel my body telling me I better slow down “or else” on Monday, but once again ignored it; I had stuff to do!

And then it hit me. HARD. By mid-afternoon Tuesday I felt physically and emotionally exhausted. It hurt to sit. And think. And function. By the time I got home I was going back and forth from tearing up to yawning. All I thought about was taking the dog for a walk and picking up the house and finishing the dishes and cleaning off the counters and all of the other little things that I felt like I HAD to get done that night or risk total failure as a human. (I know, I know… totally ridiculous, right?!) But … my body had officially had enough.

So I stopped. I allowed myself permission and space to just sit, and then just sleep. After a 2 hour “dead sleep” nap plus a full nights’ sleep, I woke up the next day feeling human again.

In a go-go-go world, it’s easy to get caught up in a rough cycle that will eventually lead to breakdown. It’s important that we remember that the majority of people feel this way- that we are all “competing” for that “I’m the busiest person” trophy… and yet, you don’t win a prize for that.

Slow down.

Allow yourself to sit and enjoy life- whether it’s through a hobby, a phone call to a friend/family member, or even taking a little bit of time to catch up on your favorite TV show. From my experience, the police won’t show up on your doorstep because you chose to take care of yourself… and the dishes/clothes/messes will be there tomorrow.

How will you slow down this week?

slowdown

North Dakota is boring

I moved to Grand Forks, North Dakota a few years back from Wisconsin to take a job at the University of North Dakota and the one thing that I heard from many people (not everyone, but quite a few) is that North Dakota is boring.  Its flat prairie and there is not much to do in terms of outdoor adventures and at first glance that is true.  North Dakota is the Northern Great Plains, and yes it is flat for much of the state, however, I soon learned that North Dakota is home to Theodore Roosevelt National Park (TRNP).  Wisconsin doesn’t even have a national park (its got national forests, rivers, and state parks out the wazoo, but no National Parks)!  So over Memorial Day weekend i decided to take a road trip to the North Unit of TRNP and see what it is all about.

I left early in the morning to beat the “traffic” on Hwy 2 and after a very doable 6hr drive (I drive slow) I was entering Watford City.  Now up until that point I will say that all I saw was prairie, a few lakes, and the Bakken oil fields, but as I made my way 15 miles south of Watford City…BAM!!!  I was in the middle of North Dakota Badlands!  They literally came out of nowhere.

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Now the North Unit of TRNP is much smaller than the South Unit which is located 68 miles south and closer to Medora, ND, but I have to say the North Unit is underrated.  The first thing you see upon entering the park are the badlands formations and the layers of sediments.  The pictures do not do it justice, as there were numerous colors from blue-grey, orange, red, brown, black, and green.  There were also buffalo just hanging out in the campground.  I actually had 2 walk right through my campsite while i was putting some equipment away in my car.

The other great thing about the park is that even though it is smaller than the South Unit or Badlands National Park in South Dakota, it is also very intimate.  When hike the 36+ miles of trail you are scrambling over rocks and badlands formations, you are following in the footsteps of buffalo herds, you are climbing up hill through a juniper and ash forest, you are truly a part of TRNP, not just getting scenic overlooks.  It’s also nice that the North Unit is not crowded.  When I arrived on Thursday before Memorial Day there were 4 other groups in the campground and by the Sunday there was still 20 sites available.

The trails were very rugged which was a lot of fun and exhausting at the same time.. I hiked for almost 4 hours each day I was there and still did not see everything.  I also learned a lot from the Nature Trail leaflets on the Little Mo Trail and Caprock Coulee Trail (in my opinion the best representation of the entire park and it was only 4.4 miles round trip).  Did you know that there are 3 different varieties of sagebrush in the park and each has a unique fragrance?  I was only able to find 2 of them (Silver Sage and Big Sage), but sure enough they both had a different smell!

Another great thing about TRNP is that it is within spitting distance of the Maah Daah Hey Trail.  A 97 mile trail that one can hike, bike, or horseback ride on through the North Dakota badlands and rolling prairie.

North Dakota is boring?!?!? There is almost too much to do!  And for those that live in Grand Forks and a 6 hr drive is too long, Turtle River State Park is just down the road and Devil’s Lake just little bit farther.  Get outside and explore the wonders of North Dakota and the surrounding areas and if someone tells you that North Dakota is boring just tell them that they are just not looking hard enough.

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