This Week in Wellness

The Walk Challenge Trophy is proudly on display in the Facilities Office. The Prairie Fire Walkers were victorious over Monmouth College in the 5 week challenge. Totals: Knox Fire Walkers accumulated 20,292,824 steps/ 10,146 miles with 59 reporting. Monmouth Fighting Scots totaled 13,350,706 steps/6,675 miles with 37 people reporting. * If your department would like to take a spin showcasing the trophy, let me know. :-)

• Tuesday - Basic Yoga
• Wednesday - Pilates Plus
• Thursday - Basic Yoga

Help Wanted!

• Anyone know how to line dance? I would like to offer a one time (Noon - 1:00 pm) line dancing class on a Wednesday in December (2 or 16). Please let me know asap.
• Are you a coupon savvy shopper?
• Do you see dollar signs when the Sunday paper arrives? Would you be interested in sharing your secrets with the rest of us eager to save a buck? This would be a Thursday lunch and learn format held in the month of January. Call ext 7121 or email.
• During the winter months of January and February, lets share our hobbies, travels, and skills with one another. Before we know it, the tulips will be blooming while stumbling across a secret talent in the process. The format is a one hour lunch and learn held on Thursdays (Noon - 1:00 pm). So far, we have three people willing to share what they love...how about you? The deadline is this Friday, November 20.

Take 10 deep abdominal breaths after reading this......feel better?

Table Massage with Xiaoqi Wu Tuesday, November 10
Schedule a 15 minute table massage for tomorrow in the Gale Room, Seymour. Xiaoqi offers a deep tissue (Tuina) massage concentrating on the areas of the neck, shoulders, back, and arms. Cost is $15. Please let me know if you are interested by email as I am not on campus after 1:30 pm.

• Tuesday - Basic Yoga
• Wednesday - Pilates Plus
• Thursday - Basic Yoga

Blood Pressure Screening: Friday, November 13
Take a moment this Friday to have your blood pressure checked by members of the Galesburg Fire Department in the Gallery, Seymour from 10:00 am - 11:30 am.

PSA/Prostate Screenings are taking place in the Athletic Training Room, Friday, November 13.

Pink Yoplait Lids continue to pour in...let's keep accumulating them until Monday, Dec. 14. Thanks so much.

Seeking Hobbyists, Travelers, and Adventurers to share their love of fill in the blank with Knox fac/staff in a casual lunch and learn format during the months of January and February. In the past, we have learned how to salsa, whistle, use strategy when playing Scrabble, knit, crochet, egg decorating Pysanki style, scrapbook, stamp, and more. We traveled to Alaska and Italy all in the comfort of the McClelland Room. This is a one time, one hour commitment on a Thursday from Noon -1:00 pm. The purpose is to spice up the winter months by learning something new. Please call ext 7121 or email by Friday, November 20 with questions or to reserve a date. It is always a great time!!!

Last Day to Sign Up for PSA/Prostate Screening
There are 4 appointments remaining for Friday, November 13. This is open to faculty, staff, spouses, and retirees. There is a $35.00 co-pay with Knox Wellness paying the balance. Please call ext 7121 by 1:00 pm today.

Feeding FISH Food Frenzy All Week
Gather an extra box of your favorite pancake mix, 1 lb. spaghetti, or can of minestrone soup on your next visit to the grocery, to feed the purple FISH. FISH is an all volunteer United Way agency that provides groceries to Knox County residents in need. Boxes are scattered on campus in the following locations: Old Main entrances, CFA (circle drive, southwest and northwest entrances), Library (breakroom), SMC (all wings and main entrance), Post (basement and C-Store), Facilities, Warehouse, Borzello (academic building), Old Jail, Memorial Gym and E. and L. Andrew Fitness Center Lobby. The collection will run until Friday at 1:00 pm. From our Knox family to families who need a boost, let's help feed FISH!

Knox/ Monmouth Walk Challenge...How are we doing?
Entering our final week of the challenge, our Knox Fire Walkers continue to report impressive numbers. Last week, with 57 team members reporting, our total steps were 3,873,228 - our best week ever. Monmouth had 2,777,002 steps with 36 people reporting. Week 4 steps are being calculated today and tomorrow, and the 5th and final week of the challenge concludes with reporting on Monday, November 9. Let's kick it into the final lap ....or are we just beginning to hit our stride?

Noon Classes in Fitness Studio
12:05 - 12:35 p.m.

• Tuesday - Basic Yoga
• Wednesday - Pilates Plus
• Thursday - Basic Yoga

All levels of fitness are welcome - it is a fun, welcoming atmosphere.

On Friday, November 13, Dr. Ralph Benejam, urologist, Galesburg Clinic, will be offering the PSA blood test and digital exam in the Athletic Training room (lower level of Memorial Gym). This Knox Wellness sponsored screening is open to faculty, staff, spouses, and retirees. There is a $35.00 co-pay (checks payable to Knox College). The appointments are in 5 minute time frames. If interested in making an appointment, please call ext 7121 or email Marcy Simkins with a preferred time and your birth date.

Table Massage with Xiaoqi: Tuesday, Oct.27
Xiaoqi will be offering her therapeutic, deep tissue 15 minute table massage tomorrow in the Catering Office (located across from the Gale Room) in Seymour. The massage is focused in the areas of the neck, shoulders, back, and arms. The cost is $15. Please email Marcy Simkins if interested by this afternoon.

Noon Fitness Classes: 12:05 - 12:35 pm

• Tuesday: Basic Yoga
• Wednesday: Pilates Plus
• Thursday: Basic Yoga

Keep the Pink Yoplait lids coming! Yoplait will donate 10 cents to the Susan G. Komen Breast Cancer Foundation. Simply wash off the lids and mail them to K-238. The deadline is mid December.

Fire Walkers have completed 3 weeks - still looking good! Two weeks to go!
Thanks for walking, running, dancing, gardening, cleaning, and raking in the steps for your health and for the good of the team. This morning, we have 32 team members reporting ... 35 more to go. So, when you have a moment...please drop me a line. (More on Fire Walkers challenge)

Coming up next week: Feeding FISH....a one week, all out food frenzy collection for local food pantry.

The Knox County Health Dept. contacted me this morning: There will be no additional seasonal flu vaccine available at the health dept. Here are two options still available in the Galesburg area:

• Walgreens on Fremont St. (East. Main St. sent their remaining shipment to the Fremont location) is still offering the flu vaccine for a cost of $24.99.
• Target will host a flu clinic on Saturday, October 31 from 2-6 pm for a cost of $24.00.

These are not Knox Wellness sponsored sites, so you will need to pay the entire amount. However, it is good to know there is still vaccine available in the area.

H1N1 Flu Mist Clinics
I've attached the latest news release from the KCHD regarding the FREE H1N1 flu mist distribution held on Tuesday, Oct. 20 and Wednesday, Oct. 21 from 3:30 pm - 7:00 pm at the health department. Please read the attachment as it explains who is eligible to receive the flu mist.

Knox/ Monmouth Walk Challenge -- Week 2 "Are We Having Fun Yet?"
After our first week in the challenge, here are the results:

• Knox Fire Walkers - 1,811 miles (yay!)
• Monmouth Scots - 1,095 miles

If you are on the team, please take a moment to email your totals. We had 55 people report last week - hope to have the entire 67 participants on board this week. This is supposed to be fun and eye opening, so no fretting on the amount of steps reported.

PSA/Prostate Screenings Held Friday, November 13
Dr. Ralph Benejam, urologist, Galesburg Clinic and Knox Wellness will once again offer PSA/Prostate Screenings on Friday, November 13 from 8:15 am - 11:30 am in the Athletic Training Facility (lower level of Memorial Gymnasium). This wellness opportunity is open to all faculty, staff, spouses, and retirees. The appointments are scheduled at 5 minute intervals.

The American Cancer Society recommends a baseline PSA Blood Antigen Test and Digital Exam at the age of 40. It is important to consult your physician to see whether he/she suggests a yearly screening. The co-pay is $35.00 (checks payable to Knox College) -- Knox Wellness will pay the balance. If you are interested in scheduling an appointment for yourself or spouse, please email or call x7121. Please include your birthdate.

Noon Classes in Fitness Studio
12:05 - 12:35 pm
Tuesday - Basic Yoga
Wednesday - Pilates Plus
Thursday - Basic Yoga

Schedule a 15-minute table massage with Xiaoqi tomorrow from 11:00 am - 1:00 pm. in the Catering Office, Seymour (across from Gale Room). The massage cost is $15 with concentration in the neck, shoulders, back, and arms. Call ext. 7121 or email if interested.

Noon Classes in Fitness Center
12:05 - 12:35 pm
Tuesday - Basic Yoga
Wednesday - Pilates Plus
Thursday - Basic Yoga

Please send Pink Yoplait Lids Instead of tossing your pink lids, take a moment to wash and then drop them in the mail to K-238. Knox Wellness will be collecting the lids until mid December.Yoplait will donate 10 cents for each lid collected.

Walk Challenge Participants - Please report your steps! Right now, 35 Fire Walkers have responded -- thank you. Just waiting to hear from you by noon today.

**No seasonal flu vaccine received yet at the KCHD....will keep you posted.

Walk Challenge with Monmouth College Begins Today
As of 12:04 pm today, we have 64 Knox faculty and staff signed up for the challenge. I am waiting to hear how many participants Monmouth has on board. The day is still young, there is still time to stride onto the team. The first 100 participants receive a limited addition, purple rally towel.
  Walk Challenge Page

Noon Classes in the Fitness Studio 1
2:05 - 12:35 pm
Tuesday - Basic Yoga
Wednesday - Pilates Plus
Thursday - Basic Yoga

The Knox County Health Dept. is still awaiting the shipment of seasonal flu vaccine. Keep doing what you can to boost your immune system with good hygiene practices, daily moderate exercise (outdoors when possible), hydration, nutrition, and 6-8 hours of sleep.

Pink Yoplait Yogurt Lids are being collected for Susan G. Komen Breast Cancer Research. Please send to K-238.

Visited an Apple Orchard lately? We have several successful orchards within an hour or so - please share with others who may want to day trip on the beautiful fall days to come. Tanners Orchard has been a favorite of our family (www.tannersorchard.com). Check the website for hours and recipes. To avoid long waits and crowds, consider going after work on a weekday or after 6:00 pm on the weekend.

Walk Challenge vs. Monmouth College Begins Monday, October 5
We are 75 participants away from making our goal of 100. The only people missing are you! :-)
Easy to remedy - simply respond to this email declaring your interest. Beginning on Monday, October 5 keep track of the number of steps you accumulate throughout your day with the use of a pedometer or the attached activities list (i.e. grocery shopping for 20 minutes, 60 (steps per minute) x 20 (minutes) =1,200 steps). Report the total for the week on the following Monday by Noon. This is a 5-week challenge culminating on Monday, November 9.

FYI: 2,000 steps equals 1 mile.

If there is a particular route that you travel, go to MapMyWalk.com or GoogleMaps.com to figure out how far you are going, then convert into steps. Let me know if you would like a calendar to keep track of your steps - I'll be happy to send you a copy.

Yoplait Yogurt Pink Lid Campaign is up and running again. If you would send any rinsed off Pink Yoplait yogurt lids to K-238 between now and December 15, Yoplait will donate 10 cents for each lid to the Susan G. Komen Cancer Foundation. We had success in accumulating lids in the past - lets continue to do our part.

Massage with Xiaoqi tomorrow from 11:00 am - 1:00 pm in the Gale Room, Seymour
The cost is $15 for 15 minute deep tissue massage in the area of the shoulders, neck, back, and arms. Please call ext 7121 or email by this afternoon, if interested.

Noon Classes in Fitness Studio
12:05 - 12:35 pm
Tuesday - Basic Yoga
Wednesday - Pilates Plus
Thursday - Basic Yoga

At Work Weight Watchers
Free Informational Meeting at the City of Galesburg, Tuesday, September 22, at Noon in the Lower Level of City Hall. 13 Weeks of Weight Watchers + 8 wks of Free ETools. Sign up and prepay on 9/22 Easy Payment Options Available. For more information, contact Kelli Bennewitz @ 345-3611. (Download  flyer for details)

Noon Classes in Fitness Studio: 12:05 - 12:35 pm

• Tuesday - Basic Yoga (bring mat)
• Wednesday - Pilates Plus (bring hand weights, mat)
• Thursday - Basic Yoga (bring mat)

Knox Walks in Healthy Competition with Monmouth College
If you need added motivation to move this fall, look no further than the Knox Wellness Walk Challenge beginning October 5. This 5 week friendly competition with the faculty/staff at Monmouth College is similar to last years competition with Carl Sandburg College. Our goal is to encourage overall health on our campuses through daily movement for 30 minutes, most days of the week. Oh, and then there are the bragging rights and wacky traveling trophy to display at the victorious campus for added incentive.

Last year, we had 68 people participate -- let's make our goal an even 100! If you are interested, you will need a pedometer to record daily steps or use the activity sheet (PDF) that converts movement other than walking into steps. Pedometers will not be sold through Knox Wellness this year - they are available at most big box stores (Target, K-Mart, Wal-Mart) in the price range of $10 - $30 depending on the bells and whistles.

The commitment? Keep track of steps on a daily basis, reporting step total on the Monday of each week to msimkins@knox.edu. The final reporting day is Monday, November 9.

If you think you may be interested, please let me know this week. We had fun last year, and although we came up a bit short, it gave us added motivation to walk an extra block or take the long way back to the office. Look forward to teaming up with you again...look out Fighting Scots, Knox Prairie Fire Walkers are ready to burn some rubber!

Newsflash

• The Knox County Health Department is still out of the seasonal flu vaccine. Will keep you posted on any good news on this front.
• We had 11 people attend the Make Your Own PBJ on the track last Friday. A great time was had by all!

Table Massage with Xiaoqi
Tuesday, September 15 from 11:00 am - 1:00 pm. in either Gale or McClelland Room, Seymour. The cost is $15 for a 15 minute deep tissue (Tuina) massage focused on the neck, shoulders, back, and arms. Please call ext 7121 or email by this afternoon, if interested.

Noon Fitness Classes Begin Tuesday
The following classes will commence tomorrow, 12:05 - 12:35 pm in the Fitness Studio (located in the back of E. and L. Andrew Fitness Center). This will be a 10 week session (last class on Thursday, Nov.19):

• Tuesday - Basic Yoga: This is an introductory yoga class that incorporates breathing techniques, pose sequencing, with emphasis on increased flexibility, strength, and overall relaxation. Please bring a yoga or exercise mat.
• Wednesday - Pilates Plus: This class combines overall strength work with focus on the core. Please bring hand weights and an exercise/yoga mat.
• Thursday - Basic Yoga

If you need a locker space to park your workout gear, please email Amanda Barkema (abarkema@knox.edu) and she will assign a locker and combination in the faculty/staff locker room for you(located in the lower level of the fitness center).

Knox County Health Dept. and Seasonal Flu Clinic
There is still time to run over to the Knox County Health Department between the hours of 9:00 am - 4:00 pm Monday - Friday and obtain your seasonal flu vaccine. Bring your Knox I.D. or another picture I.D. and $15 (check or cash). Please ask for a receipt if you are on the Knox insurance and are eligible for a reimbursement based on your $400 wellness benefit. If you are on state insurance or have Medicare Part B, take your appropriate I.D. and the shot will be free of charge. Knox Wellness will pay the $15 co-pay for Knox employees only.

National Run/Walk at Work Day is Friday, September 18
To raise awareness of the importance of a daily 30 minute run/walk to improve overall health, the Road Runners Club of America is in its 4th year of promoting Run/Walk @ Work Day. Consider tossing your sneakers in your car or backpack, gather a few co-workers, and take a saunter or dash around the track or campus - it is supposed to be lovely. Go crazy and pack a PB & J to enjoy afterwards.

At Work Weight Watchers
Today is the deadline to express interest (no commitment at this time) in the City of Galesburg At Work Weight Watchers series. Please email Kelli Bennewitz kbennewi@ci.galesburg.il.us today if you need more information or want to sign up for the introductory meeting. They need a minimum of 15 participants.

Seasonal Flu Vaccine and KCHD
Knox Wellness is offering Knox employees the opportunity to obtain a seasonal flu vaccine at the KCHD. Bring your Knox I.D. and $15.00 co-pay (cash or check only) to the Knox County Health Department during operating hours (Monday-Friday), 9:00 am - 4:00 pm. It is located at 1361 West. Fremont St. Knox Wellness will be billed for the $15 balance. This offer is good now until November 20.

Need a Fitness Locker?
If you are dragging your workout gear back and forth to E.and L. Andrew Fitness Center, consider securing a space in the employee locker room (located in the lower level of the fitness center). Amanda Barkema encourages interested faculty and staff to email her at abarkema@knox.edu. She will assign a locker and combination for you to use.

Check it out ... Blood Pressure Screenings Resume
Galesburg Firefighters will return to campus on Friday, September 11 from 10:00 - 11:30 am across from the Student Activities Office, Seymour offering blood pressure screenings. This is a free monthly service offered to our Knox Community.

In the works for October.....

Walk Challenge with Monmouth College (October 5)
This will be a 5 week competition culminating the weekend of the 121st Knox-Monmouth Bronze Turkey Football Game on Saturday, November 7.

Table Massage Tuesday
Give yourself the gift of wellness with a 15 minute table massage with Xiaoqi Wu on Tuesday, August 18 from 11:00 am - 1:00 pm in the McClelland Room. The deep tissue massage focuses on the neck, shoulders, back, and arms. The cost is $15. To make an appointment, please respond to this email today as I am out of the office this afternoon.

Sleep Tips from Corporate Wellness
Here are a few ideas that may help you on the road to snoozing bliss:

• Stick to decaf after 3 pm
• Avoid exercising too close to bedtime
• Eliminate heavy late night snacks
• Reduce noise
• Read for an hour
• Try to retire at the same time each day

Coming in September ...return of the Walk Challenge. Fascinating details to share in the weeks to come.

Mammogram forms are due: If you still have paperwork/payment to send, please do so by Wednesday, August 12 (K-238). Thank you.

We have had at least 10 members of our Knox community participate in the E. and L. Andrew Fitness Center Orientation this summer - there is still time to become acquainted with this wonderful wellness benefit.

H1N1 - Prevention is Key
Developing a healthy regimen of washing hands frequently, covering nose and mouth when coughing and sneezing, and staying home when you are sick to contain the spread of the virus is the common recommendations echoed by the Knox County Health Department and Mayo Clinic. For more information, go to www.Ready.Illinois.gov.

*I would like to offer my own personal suggestions on maintaining a strong immune system - daily doses of fresh air, 30 minutes of walking (outside preferably), sleep routine of 6-8 hours, consume blueberries, raspberries, bananas, apples, oranges, pears, peppers, broccoli, garlic...and mega doses of good ol belly laughter.

Drawing for 31 Days of Wellness will take place on Tuesday, August 4.
In order to allow several calendars to arrive via campus mail, the drawing for completed calendars will be tomorrow afternoon. I have received 16 completed calendars thus far and know there are several en route. The calendars I've received thus far are very impressive - a goal I will strive to attain next year :-[ .

Mammogram Paperwork due Friday, August 7
If you have made an appointment for a mammogram during the week of August 24 - 28, please complete all Cottage forms, include a $40 co-pay and script (optional) from your physician, and send it to K-238 by this Friday. Your appointment is not secured without these pieces of information.

Table Massage with Xiaoqi Tuesday, August 4
Schedule a 15 minute Tuina (deep tissue) massage with Xiaoqi from 11:00 am - 1:00 pm in the McClelland Room, Seymour. The cost is still $15 for 15 minutes of massage targeting the neck, shoulders, back, and arms. Please call ext 7121 or email if after 2:30 pm.

There still time for a fitness center orientation before the hubbub begins -

August is here ...still time to make summer memories! Tomorrow is National Night Out - turn on your outside light and maybe throw together a last minute front porch meet and greet!

31 Days of Wellness Challenge Ends Friday
Now is when the challenge becomes just that. Dig deep in that list and find a wellness activity that stretches your comfort zone. Last week, I volunteered at a blood drive (#56) making grilled cheese for the donors - had a great time. At the end of the week, if you have been able to record a wellness activity for each day, please drop the calendar in campus mail (K-238), or email me the results. On Monday, August 3, a drawing will be held for a chance to win one of the following prizes:

• 1 $50.00 gift card
• 1 Rival 4 quart Ice Cream Maker
• 1 Digital Picture Key Chain
• 4 handmade cloth napkins (graciously donated by Penny Gold)
• 1 batch of homemade granola (donated by me)

Last call for August Mammograms!
There are still plenty of appointments available for the August 24 - 28 mammogram screenings at Galesburg Cottage Hospital. To recap, this wellness opportunity is open to all faculty, staff, spouse, or retiree regardless of whether you have Knox Insurance or not. We have 26 appointments scheduled to date. Please call ext. 7121 or email with a preferred day of the week or time of day. There is a $40 co-pay for the screening with Knox Wellness paying the balance.

Rally for the Cure!
If you love the game of tennis and love to support a great cause, look no further than Soangetaha Country Club as they host "Rally for the Cure" on Saturday, August 22. Our very own tennis pro, Amanda Barkema, is the contact, if interested. I've attached more information and/or you may call Amanda directly @ 563- 260- 4016. Club membership is not required to participate. Registration deadline is Wednesday, August 5. Very cool idea!

FYI
Just returned from a family getaway where we visited the lovely town of Stockholm, Wisconsin. Population: 93. Settled along Lake Pepin and the Great River Road, the town itself was oozing with charm. A corner pie store greeted us alongside a laid back groundhog as we pulled up to the cutest cottage Better Homes and Garden could have ever imagined. Too wonderful to keep to myself: if planning a summer, fall, or even winter getaway - here's an idea for you: www.cottageinstockholm.com.