Physical Wellness

Physical Wellness is the ability to maintain a healthy quality of life that allows us to get through our daily activities without undue fatigue or physical stress. The ability to recognize that our behaviors have a significant impact on our wellness and adopting healthful habits (routine checkups, balance diet, exercise, etc.) while avoiding destructive habits (tobacco, drugs, alcohol, etc.) will lead to optimal Physical Wellness.

Stick with water today

DrinkWaterMany of the drinks you’ll encounter today contain lots of calories and few, if any, nutrients. Non-diet soft drinks, energy or sports drinks, fancy coffees, and other beverages sweetened with sugar can mean extra pounds over time. In fact, the U.S. Department of Agriculture says people consume about 400 calories per day in beverages. So today, try drinking only water, both with and between meals.

Sticking with zero-calorie water is an easy way to cut calories and get a jump on your weight-management goals. Plus, water is usually an inexpensive option. Drink water from the tap at home—it’s the cheapest way to stay hydrated. When you’re headed out and about, fill a water bottle and toss it into your bag or backpack. You can refill it throughout the day. Bonus: You’ll help the environment by reducing waste.

Article from the StayWell Company, LLC

Employees have unlimited Kress access during summer

Just a reminder that UW-Green Bay employees have unlimited access to the Kress Events Center until the end of summer.  Summer hours, through August 31st, are as follows:

  • Monday to Thursday: 6:30 a.m. to 9:00 p.m.Kress
  • Friday: 6:30 a.m. to 4:30 p.m.
  • Saturday: 8:00 a.m. to 12:00 p.m.
  • Sunday: Closed

Also, employees have unlimited access to free group fitness classes during summer.  Click on this link to view the summer group fitness schedule:

Please contact Alex Reichenberger, Fitness Coordinator at the Kress Events Center ( or ext. 2836) with any questions.

20 Employees Participate in the Bellin Run


Congratulations to everyone who participated in or helped with the Bellin Run in Green Bay last Saturday!  There were 20 employees who ran or walked, and some commented that the weather was really nice that morning (cloudy and not too warm), but when the sun came out later, it got hot! KimberlyPacker


“The Bellin Run is my favorite run/walk event. I really look forward to it every year because the whole community shows up to give their support or to participate. I’m thrilled that UW-Green Bay continues to organize a corporate team because it makes it so easy to pick up our packets right on campus. We also like to show our UW-Green Bay pride by wearing the team shirt on race day. ☺”

~ Kimberly Vlies

MartinRyanPic“My son, Rhys, ran his first full Bellin with the UWGB team this year.  He’s 8-years-old and he’s been doing the kids Bellin every year since he was 3 or so but this year wanted to run the full 6.2  He sprinted the last .2 miles and told me when he was done, “I felt like I was flying. I really was like a Phoenix.”

~ Ryan Martin

Good Luck at the Bellin Run!

TeamPhoto - Copy4500

The Bellin Run is this Saturday, June 9th, and 18 UW-Green Bay employees will be walking or running on Saturday morning. Good luck to Bob Blihar, Kate Burns, Bridget Derge, Jana Fogaca, Michael Holstead, James Marker, Aaron Maternowski, Ryan Martin, Donna Mleziva, Dan Moore, Darrel Renier, Joan Schaller, Barb Tomashek-Ditter, Molly Vandervest, Kimberly Vlies, Bobbie Webster, Crystal Williams and John Zimonick!  Thanks to Dan Moore for taking the above photo!abigailphoto

Thank you to UW-Green Bay student, Abigail Doubek (picture at right), for designing the team T-shirts this year!  The logo she created, shown below, was printed on the back of the UW-Green Bay Bellin Run Team T-shirts, which team members received this week.  The T-shirts were available through funding offered by the Department of Employee Trust Funds to support employee wellness and the Well Wisconsin Program. Thank you ETF!

Thank you to Aaron Maternowski for being the UW-Green Bay Bellin Run Team Captain!  Should be nice weather on Saturday morning – Go team!


Strengthen Your Muscles Today!

Gaining strength can make it easier to do everyday things like get up from a chair, climb stairs, or carry groceries. Strengthening your lower body will also improve your balance.

To strengthen your muscles, you need to do weight-bearing exercises. Here are examples of simple weight-bearing exercises you can do at home:

Overhead arm raise: You can do this while standing or sitting in a sturdy, armless chair.LegChair

You can use appropriate weights, or cans of soup. Keep your feet flat on the floor, shoulder-width apart. Hold weights at your sides at shoulder height with palms facing forward. Raise both arms up over your head, keeping your elbows slightly bent. Hold the position for one second, then slowly lower your arms. Repeat 10 to 15 times.

Side leg raise: Stand behind a sturdy chair with feet slightly apart. Hold on to the back of the chair for balance. Slowly lift one leg out to the side. Keep your back straight and your toes facing forward. The leg you are standing on should be slightly bent. Hold the position for one second, then slowly lower your leg. Repeat 10 to 15 times with each leg.

Article from the StayWell Company, LLC

Arboretum Poker Walk Challenge Results

AmandaJoanSarah1Thank you to everyone who participated in the Arboretum Poker Walk Challenge, which wrapped up on Friday, May 11th.  Of the 20 poker hands, the best hand was two pairs (one pair of 6’s and one pair of Jacks) by Barb Tomashek-Ditter!  Everyone who participated in this challenge will receive a small incentive, compliments of the Department of Employee Trust Funds wellness grant!

Thank you to Alex Reichenberger for designing the awesome poster, Bobbie Webster and Cassie Popovich for putting up the posters at the kiosks each week, the Kress Events Center and Human Resources front desk staff for tracking the playing cards picked, and Lisa Schmelzer for determining the best poker hand!

Do you have an idea for another wellness challenge?  Please email it to Thanks! :)

Try Neck and Shoulder Stretches to Prevent Workstation Pain

Exercises for Preventing and Treating Workstation Discomfort

The following exercises can help you relax your hands and wrists if you work on a computer for a significant portion of your day. Do the exercises before starting work and during breaks throughout the day.

Neck and Shoulder Workout

These stretches can improve your body’s circulation and relieve muscle stress and tension. You can complete all the exercises in three or four minutes, or you can take just a minute and do one or two exercises.

Head Clasp: Clasp your hands behind your head and pull in your shoulder blades until you feel the stretch. Hold for five to ten seconds and relax. Repeat five to ten times.Stretch

Shoulder Stretch: Reach both arms straight back with your palms facing down and hold for five seconds. Bend in arms at the elbows, fingers pointing straight ahead, and hold for five seconds. Repeat five to ten times.

Chin Tuck: Tuck in your chin, count to two, then release. Repeat five to ten times.

Chest Stretch: Entwine your fingers behind your back, palms facing in. Raise and straighten your arms. Hold for five to ten seconds. Repeat five to ten times.

Neck stretch: Drop your chin to your chest and count to five, then roll your head to the right so your ear rests on your shoulder (try not to raise your shoulder). Count to five again, then repeat to the left.

Shoulder shrug: Sitting tall, lift your shoulders as high as you can, then press them down as if a pair of hands were pushing them down. Repeat three times.

Shoulder circles: With your arms at your side, rotate both shoulders in full circles: up, back, down, and forward.

Article from the StayWell Company, LLC

Self-Defense Workshop Held April 23rd


Herb Blue’s Total Self Defense LLC presented another great self-defense workshop to employees on Monday, April 23rd.  Instructors Herb, Betsy, and Aaron demonstrated self-defense techniques and shared valuable information about how to protect and empower ourselves.  Thank you to Herb Blue’s Total Self Defense LLC and to the 28 employees who attended the workshops!




UW-Green Bay Ranks # 3 in Million Steps Challenge


The Million Steps Challenge through StayWell lets you work at your own pace to finish one million steps by October 19th.  Meeting this goal will earn you credit for your 2018 well-being activity as part of the $150 wellness incentive.  It’s warm outside – the perfect time to start tracking your steps and working towards a million steps!  Thanks to Amanda for sharing that UW-Green Bay is currently ranked third in this challenge among UW campuses, surpassing campuses much larger than ours!  Great job UW-Green Bay!

For more information about the Million Steps Challenge, please see the Million Steps Challenge Poster or log into the StayWell website and click on “Let’s Go!” by the Million Steps Challenge box.

To access the StayWell wellness portal, you must be an employee, retiree, or spouse enrolled in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Programs.