M o n d a y T u e s d a y W e d n e s d a y T h u r s d a y F r i d a y

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HUMAN RESOURCES & DEVELOPMENT • 2500 West Burrel Avenue Visalia, CA 93291 • Phone 559-636-4911 • Fax 559-730-2597

April 2021

Tulare County Employee

Wellness Program

ARTICLE

What’s Better: Cardio

or Strength Training?

ARTICLE

Getting fit may be

easier than you think!

ARTICLE

Fitness: Making it a

Habit

INTERACTIVE

Apps That Make Exercise

Too Fun to Skip

VIDEO

How to Build the Perfect

Circuit Training Workout

LIVE WORKOUTS – Daily

“Home Work-Ins” by

Planet Fitness

INSTRUCTIONAL

5-Minute Workstation

Workouts

INSTRUCTIONAL

Fun Exercises to do

With Your Pet

ARTICLE

How healthy is your

mobile lifestyle?

WORKOUTS – Daily

“Orangetheory At Home”

WEBINAR

Training to Thrive:

Getting Fit for the Race

WORKOUT SERIES

Beachbody Kids

Workouts

HEALTHY RECIPES

See page 6 for a delicious Chili-Rubbed Salmon recipe,

and page 7 for a fun recipe to try with the kids!

Check out the LIVE

“Mindfulness” workshops

provided by Anthem EAP

happening 03/21-04/03.

See page 9 for more details.

Article

Do you know your health

Numbers

Article

Why you need an annual

wellness visit

Article

Routine Cancer

Screenings

HUMAN RESOURCES & DEVELOPMENT • 2500 West Burrel Avenue Visalia, CA 93291 • Phone 559-636-4911 • Fax 559-730-2597

L IVE : PLANET F I TNESS

DAILY WORKOUT VIDEOS

When: Daily Time: 4:00 PM

Planet Fitness is bringing the gym to you! Tune into

Facebook Live for FREE at-home workouts, regardless of

membership! “Home Work-Ins” feature 20 minute

workouts to relieve stress

and stay healthy. Click

here to view Planet

Fitness’ Facebook

page.

RECORDED: ORANGE THEORY

Every day, Orangetheory is uploading a new 30 minute

workout to share with those at home! “Orangetheory At

Home” workouts don’t require any special equipment,

but they may ask you to scrounge around the house for

some objects. Follow the link to find out what the workout

of the day is! Orangetheory At Home

Workout Series: Beachbody Kids Beachbody Kids Workouts from Beachbody celebrity trainers Tony Horton, Shaun T and Leandro Carvalho is a temporary

service offered during this unprecedented time. TeamBeachbody wants to continue helping families stay healthy and

sane by offering some fun ways to expend energy together, and they hope families will use these workouts to make fitness

fun and part of daily routines! Click the link to view the entire video series: Beachbody Kids.

A few fun videos you will see…..

HUMAN RESOURCES & DEVELOPMENT • 2500 West Burrel Avenue Visalia, CA 93291 • Phone 559-636-4911 • Fax 559-730-2597

Getting Fit May Be Easier Than You Think.

First, make time for exercise: don’t let being busy stop you – just fit more activity into

things you already do every day, whether at home or at work. Second, do what

you love: when you enjoy exercise, you’re more likely to keep it up! Consider what

kind of activities make you happy, even if it’s just rolling around the yard with your

kids or perfecting your garden. Lastly, get help from friends: ask your active friends

for tips, or ask to join them for a workout.

Set small, but clear goals; track your progress; think long term.

Click the following link to read more! Getting fit may be easier than you think.

Fitness: Making it a Habit

Turning exercise into a habit is easier said than

done. If you’re having problems sticking with your

exercise plan, don’t worry – you’re not alone!

There are many tips and tricks you can use to get

yourself back on track and stay there.

First, update your goals. Are you having trouble

meeting long-term goals? You may need to come

up with a few short-term goals to help you get

there. Did you take on too much too fast?

Remember to make your short-term goals small

steps. Did you meet your long-term goal and then

stop? Set new goals to help stay motivated.

Next, get past those slip-ups. Everyone has slip-ups,

but there is a difference between slipping up and

giving up. A few common reasons for slip-ups

include:

• It seems like I never have time.

• It’s often too hot, too cold, too windy, or too

wet for outdoor activities.

• Going to the gym costs too much.

• I’m too tired most of the time.

• It’s too boring.

• It hurts to exercise because of an injury or

arthritis.

Follow the link for some great ideas for dealing with

the common slip-ups mentioned above!

Fitness: Making it a Habit

What’s Better: Cardio or Strength Training?

Cardiovascular exercise can help you strengthen your heart and keep your arteries

clear, control your weight, increase energy levels, boost your mood, prevent illness,

reduce health risks, and manage conditions like high blood pressure and blood

sugar. Strength training helps you develop stronger muscles and bones, control your

weight, increase energy levels, boost your mood, manage conditions such as back

pain, arthritis, obesity, heart disease, and diabetes, and sharpen your focus. So,

which is better? They are both important! Click the link below to find out more

about how a mix of strength and cardio is the ideal exercise combination.

What’s Better: Cardio or Strength Training?

How Healthy is Your Mobile Lifestyle?

Are you too busy texting, friending and hashtagging to keep up with regular

physical activity? Regular exercise is important because it improves your overall

health and fitness, while lowering your risk for many chronic diseases. You don’t

need fancy equipment or a gym membership to stay active! Follow the link to read

more about finding something you like that fits your routine, making it more likely to

stick with longer! How Healthy is Your Mobile Lifestyle?

HUMAN RESOURCES & DEVELOPMENT • 2500 West Burrel Avenue Visalia, CA 93291 • Phone 559-636-4911 • Fax 559-730-2597

Click the link below for

a list of fun ways to ex-

ercise with your

furry friend! Provided

by the City of Antonio Animal Care Services, are step

-by-step instructions for wall sits, front squats, lunges,

and more. Fun Pet Exercises

Many of us spend our average day sitting; we sit at

our desks, we sit in our cars, and in the evenings we

are likely to spend much of our time watching TV or

surfing online. What do you do? Take regular breaks

to move – even while at your desk. Click the following

link for a guide to 5 exercises you can do without

leaving your workstation:

5-Minute Workstation Workout.

5-MINUTE

WORKSTAT ION WORKOUT

APPS THAT MAKE EXERCISE TOO FUN TO SKIP

Geocaching is an app for adventure seekers, guiding you through a

modern day treasure hunt. Download the app, set your location,

and get to searching! You can set your difficultly level, making the

search as easy as looking under a bush at your local park, or as

intense as heading up to the national park for a hike. Regardless of

the difficulty you prefer, this app is sure to get you out and about!

Charity Miles donates money to a charity of your choice while you

are using it! Charity Miles lets you log all types of movement, from

running and walking, to dancing and biking. This app may give you

a little extra motivation to get out and be active, as it earns you up

to 10 cents per mile while biking, and up to 25 cents per mile while

going for a walk or run. Free, available on Android and iPhone.

INSTRUCTIONAL WORKOUTS

FUN PET

EXERCISES

HUMAN RESOURCES & DEVELOPMENT • 2500 West Burrel Avenue Visalia, CA 93291 • Phone 559-636-4911 • Fax 559-730-2597

WEBINAR

Training to Thrive: Getting Fit for the Race

Follow the link below to watch an educational webinar about getting fit! The

webinar will include training tips (training with a purpose), nutrition tips (fuel for

training), as well as motivation and goal setting. Although running and

competitive racing is a theme in this webinar, it provides great information that

can be applied to many other forms of exercise. Training to Thrive: Getting Fit for

the Race is provided by Kaiser Permanente’s Center for Healthy Living. After following the link, click the first webinar entitled “Training to Thrive: Getting Fit for the Race”.

Training to Thrive: Getting Fit for the Race

VIDEO

How to Build the Perfect Circuit Training Workout

Circuit training is a style of workout where you cycle through several exercises (usually five to ten) targeting different

muscle groups with minimal rest in between. Circuit training provides a multitude of benefits in comparison to your typical

weight or cardio workout. Some benefits of circuit training include:

• Circuit training is a great boredom buster: Moving quickly from one exercise to the next means your mind doesn't

have time to wander or tune out.

• An all-strength circuit burns 30 percent more calories (about nine per

minute!) than a typical weight workout and offers more cardio

benefits.

• A circuit training workout that combines cardio and strength moves

will blast fat and sculpt muscle. It can also burn up to 10 calories a

minute.

Click the link below for six easy steps to help you build your perfect circuit

training routine.

How to Build the Perfect Circuit Training Workout

HUMAN RESOURCES & DEVELOPMENT • 2500 West Burrel Avenue Visalia, CA 93291 • Phone 559-636-4911 • Fax 559-730-2597

Art ic le

Do you know your health numbers?

1. Blood Pressure

2. Cholesterol

3. Waist size

4. BMI

5. Blood sugar

We’ve all heard our doctors read off numbers from our charts. You know they’re important, but do you know what they really mean? Clink the link to read more, and find out what you can do to stay in a healthy range.

5 Numbers that Matter

Art ic le

Why you need an annual Wellness visit

Going to the doctor each year for an update on your vitals is a good way to stay on top of your overall health. Your weight, height, blood sugar levels, blood pressure and cholesterol are common items that your doctor may measure during your exam. If they see a sudden spike in your blood pressure, for example, further tests can be conducted and a treatment plan can be put in place before the condition becomes severe. An average annual physical can include things like:

• A comprehensive physical exam catered to your age, gender, and specific risk factors

• EKG to check for heart health

• Examination of respiratory health

• Skin screening to check for dermatological health

• Lab tests, including blood count and cholesterol

• BMI (body mass index) testing

• Screenings for age- and gender-appropriate cancer risk factors

Make an appointment with your Doctor today! Read the following flyer for more information by clicking the link: Your Wellness Exam

Art ic le

Routine Cancer Screenings

Recommendations for cancer screenings sometimes change, and it

can be confusing about which tests you need and when. It's best

to talk to your doctor about your cancer risk factors and family

history, learn which screenings are right for you, and then develop

and stick to a screening schedule. Several screenings are

recommended for people at average risk for cancer. Some

screenings are not recommended routinely but may be important

based on your cancer risk.

Click on the link to read more about types of routine screenings:

Top screenings to avoid cancer

HUMAN RESOURCES & DEVELOPMENT • 2500 West Burrel Avenue Visalia, CA 93291 • Phone 559-636-4911 • Fax 559-730-2597

Spaghetti with Morels and Miso Brown Butter Sauce

Prep Time: 15 minutes Cook Time: 20 minutes Total Time: 35 minutes

Difficulty: Easy! Serves: 4

INGREDIENTS: 1/4 Cup butter 1 Cup Morels

1/8 Cup rice or sherry

wine Black pepper 1/4 Cup Italian Parsley 2-3 Cloves garlic sliced Pecorino Cheese

8 oz whole wheat

Spaghetti

1 tsp white miso

Dissolved in 1/4 Cup hot water

INSTRUCTIONS:

1) In a medium sized pot, bring salted water to a boil for the pasta and

cook spaghetti uncovered until al dente. For extra nuttiness, toast your pasta first,

placing it single layered on a sheet pan in a 375F oven for 15-20 minutes, or nicely

browned. Then cook like normal.

2) In a medium sauté pan, sauté butter on Med Low or LOW heat until golden brown and

aromatic and nutty smelling. Add garlic. Sauté 1 minute.

3) Add mushrooms. Sauté on med low heat until tender, careful not to burn the butter.

You may need to turn the heat down to low , and stir often. When the mushrooms are

tender, add a splash of rice wine, Mirin, marsala wine or sherry. Let alcohol cook off

reducing about 1 min.

4) Add miso water. Cook for another min until reduced and most water is evaporated. Set

aside.

5) Drain pasta. Place back in pasta pot. Stir mushrooms and browned butter into the

pasta, coating the pasta. If too dry for your taste, and a splash of olive oil. Stir in fresh

parsley, plate and serve with a light sprinkling of fresh grated pecorino and cracked

pepper.

6) Calories: 375 per serving

HUMAN RESOURCES & DEVELOPMENT • 2500 West Burrel Avenue Visalia, CA 93291 • Phone 559-636-4911 • Fax 559-730-2597

INGREDIENTS:

• 3/4 Cup Mozzarella Cheese

• You can also add other toppings such as pepperoni, ham, pineapple, mushrooms, bell pepper, onion, olives depending on what your child likes.

• 1/2 Cup Tomato Sauce

• 1/4 Tsp garlic powder

• 1/4 Tsp Italian herbs

• 6 Mini whole wheat bagels (Split in half)

INSTRUCTIONS:

Step 1 (adults): Preheat oven ro 425 degrees.

Step 2 (Kids): Stir tomato sauce and herbs in a bowl to combine

Step 3 (kids and adults): Place the bagels on a cookie sheet and

coat each one with sauce

Step 4 (Kids and adults): Sprinkle with 2 teaspoons of mozzarella

cheese

Add other toppings as desired

Step 5 (adults): Bake for 10 minutes

Step 6 (adults): Cool

Step 7 (Kids and adults): EAT!!!

Prep time: 5 minutes

Cook time: 10 minutes

Makes 12 mini pizzas

Egg and nut free recipe

Whole Wheat Pizza Bagels

A fun recipe for kids to help make!