January 19, 2020

PCOW Welcome Back and The New Wash Post

The President’s Council on Wellness (PCOW) would like to welcome everyone back from Winter Break and to the first week of classes at UMW. What does this New Year hold for you and what choices are you making to living well? Share it with us on our Facebook page: UMW Wellness or Instagram: umw_wellness.

New year — a new chapter, new verse, or just the same old story? Ultimately we write it. The choice is ours.” Alex Morritt

The January/February edition of our PCOW newsletter called the Wash Post is being put across campus on bulletin boards and in campus bathrooms. This bimonthly theme of the Wash Post is “Winter is Here.” How can we cope with S.A.D. (Seasonal Affective Disorder), embrace more HYGGE (quality of coziness), and getting optimal amount of sleep? For fun facts, strategies, and tips, check out the Wellness Website for the Wash Post, Volume 12.

Walking Wednesdays

Walking Wednesdays

Join the President’s Council on Wellness and the UMW community for active socializing each Wednesday at 12:30pm. The meeting location will alternate between the front of Lee Hall and the front of the Jepson Science Center (see below for January’s schedule). Walks will last 30-45 minutes, but feel free to break off at any time. We will have a special guest walker the first Wednesday of each month, stay tuned for these announcements.

Faculty/Staff who participate in a minimum of eight Walking Wednesdays will be entered into a raffle to be drawn April 24th.  You could have the chance to win a free movie ticket, a yoga mat, or a free pass for an employee fitness program.

Follow us on Facebook (UMW Wellness) for updated information.

January 22: Meet at the Jepson Science Center at 12:30pm

January 29: Meet at Lee Hall at 12:30pm


Call For ‘Wellness Passport’ Event Submissions

The President’s Council on Wellness (PCOW) is reaching out to share exciting and important updates related to the Wellness Passport this semester. We encourage you to reach out to us at wellness@umw.edu with questions or concerns as this is a work in progress. Also, please feel free to pass along this information to colleagues who may be interested.

Learn more about the Passport
Are you curious, “What is the wellness passport? What does it mean to be a passport event?” See the UMW Wellness Passport PDF for an easy to share document.

Get your events ‘Passported’
If your department is interested in submitting your events to be a part of the Wellness Passport initiative, please see the deadlines below and submit to the submission form.

  • Events happening prior to spring break, please submit by January 24.
  • Events happening post spring break, please submit by February 14.

What will happen at a ‘Wellness Passported’ event?
As a Passported event, PCOW will provide you with:

  • A Printed Flyer or Powerpoint Slide (you can choose your preference in the form)
  • Passport Stickers (delivered within a week of the event)
  • Paper Forms for tracking participation and learning

Please follow @UMW_Wellness on Facebook and Instagram, tag us in your passport event posts, and message us any event images so we can help share it as your event is approaching!

For your reference, here are UMW’s six Dimensions of Wellness:

Physical: Taking care of one’s body by partaking in healthy practices such as exercise, a nutritious diet, and getting adequate sleep. Acknowledging the importance of one’s physical surroundings and taking an active role in sustaining it.

Mental: Combining the elements of emotional well-being and intellectual curiosity, mental wellness includes being attentive to one’s thoughts, feelings, and behaviors; positive or negative. Having the ability to approach life optimistically and with resiliency despite life’s inevitable disappointments. Seeking out ways to expand one’s knowledge and skills.

Social: Fostering a sense of connection and belonging with others. Involves using good communication skills, respecting oneself and others, and creating and maintaining a well-developed support system.

Spiritual: Taking steps to identify one’s values and beliefs in order to expand one’s sense of purpose and to find meaning in their life. Keeping an open mind and demonstrating tolerance towards others.

Financial: Striving to live a life within one’s means and taking steps to ensure one’s finances are prepared to support them in both the short and long term.

Occupational: Finding purpose and fulfillment in one’s professional journey while working to maintain balance between personal and work-life.

Social Wellness: Put It Into Practice and Happy Holidays from PCOW

As we head into our holiday break, how can we define Social Wellness in our lives? How can we connect better with our friends or immediate and extended family? Time is our most important treasure that we can give someone every day of the year. Whether we are interacting over food, writing a hand-written note, or enjoying an event together, let us take time this holiday break to practice good wellness, not just social, but also the other dimensions of our wellness wheel: spiritual, financial, mental, occupational, and physical.

The President’s Council on Wellness would like to wish you and your family a Happy Holiday season. In gathering with family and friends and celebrating our wonderful holiday traditions, let’s continue to build our relationships with those around us to help create and practice good wellness. As we welcome in 2020, plan those lunches with friends, attend a UMW Great Lives Series on Tuesdays or Thursdays, or find fun events to attend in downtown Fredericksburg. Share those with us on our Facebook page: UMW Wellness and enjoy the beauty of the holiday season.

“We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year’s Day.” Edith Lovejoy Pierce

PCOW: Wellness Wheel Sector Explained: Social

As the holidays are approaching, we are focusing this week on the Social dimension of the PCOW Wellness Wheel. Social wellness is defined as “fostering a sense of connection and belonging with others. This involves using good communication skills, respecting yourself and others, and creating and maintaining a well-developed support system.” The positive effects of building and cultivating healthy relationships with family and friends are infinite. We respond better to stress, form better habits, are more at peace and boost our self-esteem to be comfortable in ourselves and more at ease in different social settings.

UMW offers many ways for its employees to practice social wellness on campus: eat lunch with a colleague, attend a UMW-sponsored event with your family, or cheer on your students at UMW sports event with a friend! What will you do to practice good social wellness this week and during the holiday break? Share it with us on our Facebook page: UMW Wellness or Instagram: umw_wellness.

PCOW: Savor the Moment Challenge

The President’s Council on Wellness has a social media challenge for the month of November: Savor the Moment.” Take some time and stop and appreciate each moment in your life. Snap a photo of one of those moments, whether you are enjoying a walk outside with the falling leaves, a cup of hot chocolate/coffee, or having a good time with friends and family. Post your photo on Instagram or Facebook and tag @UMW_Wellness with #UMWSavorthemoment. Everyone who posts a photo will be entered into a raffle and we will draw one prize winner each week to win a gratitude journal during the month of November!

“Seize every second of your life and savor it. Value your present moments.” – Dr. Wayne Dyer

Let’s Get Happy: How Practicing Gratitude Can Improve Your Happiness

Monday, November 11th from 12-12:45pm
UC Colonnade Room (314)

Open to all Students, Faculty, and Staff with light refreshments!

There are several ways that you can increase your levels of happiness in your everyday life. Learn several proven techniques to increase happiness and then practice one of the techniques during the session.

Sponsored by PCOW & the Department of Psychological Science.

PCOW: The Wash Post and November Meeting

November/December 2019 Wash Post

The President’s Council on Wellness (PCOW) puts out a newsletter called the Wash Post which can be found across campus on bulletin boards and in campus bathrooms. An objective of the Wash Post is to educate all of us on wellness and encourage our students to attend campus wellness events and help them form good habits.

The November/December theme of the Wash Post is “Grattitude is Everything.” Being grateful and positive helps to improve our wellbeing emotionally and is contagious to others. Are you present in your surroundings and grateful for the little things in life? For some fun facts and ideas, check out the Wellness Website for the Wash Post, Volume 11.

Everyone is welcome to attend the PCOW’s next open meeting on Tuesday, November 12th at 8:30am in the UC Colonnade Room. President Troy Paino will be our guest speaker this month and we will be sharing updates from each of our committees. If you or your colleagues are interested in learning more or serving on the President’s Council on Wellness, please email wellness@umw.edu.

PCOW’s Physical Wellness Profile: Dr. Jeremy Larochelle

Professor of Spanish Jeremy Larochelle

Professor of Spanish Jeremy Larochelle

This week, in finishing up our articles on the President’s Council on Wellness Physical dimension of our Wellness Wheel, we sat down with Dr. Jeremy Larochelle, Professor of Spanish, who is in his 14th year at UMW. He tries to incorporate biking or walking into his day and many times he is seen biking to his home from UMW about 20 minutes away. Larochelle enjoys being physically well and active to help “keep balance in life,” not just with his family but also at work. His favorite activity is kayaking or canoeing and also hiking during the summer months. Larochelle encourages people to just go outside, even if it is just for 10 minutes, and breathe fresh air. His top tips are to be consistent in physical activity and plan times into the work week, head to the gym or go on a walk with family or friends. We all tend to be a little too work focused and scheduling a short break will help to keep our mind sharper and clearer. How can we incorporate being more physically well this week into our lives?

Build A Better Meal

Who needs help, suggestions, or guidance on meal planning, grocery shopping, and food prep? Next week the President’s Council on Wellness (PCOW) is hosting a Build A Better Meal program through CommonHealth, a free state employee wellness program, on Friday, October 25th from 11:00-12:00pm in the UC Capital Room, Room 314 for all faculty and staff. This program will “provide guiding principles to help you plan, shop, and prepare meals that fuel your body with the nutrients necessary to be your best. We’ll discuss updated food labels, portions, how to outsmart the grocery store and more to help you build a better meal, one choice at a time.” Each participant will receive a divided plate with cover (great for packing a healthy lunch). If you are hungry for more information, check out the Common Health website or email us at wellness@umw.edu.