Welcome to Wellness Wednesdays! Each week we will update this space with useful information and videos related to mental and physical wellness support for our RUSD staff. Enjoy!
Spring Into Fitness Challenge
We are excited to begin the Rialto Unified School District's Spring Into Fitness Challenge, which runs from April 5-30, 2021.This four-week challenge consists of a series of pre-recorded exercise modules from Vibe Fitness that RUSD staff will complete during the course of the week. Three out of four modules must be completed every week and reported through a Google Form in order for staff to be eligible for weekly prize drawings. Please submit the information before Sunday 11:59 p.m. in order to be entered into the weekly random drawing.Before you get started please view several introductory videos linked here.The exercises in the modules are recorded demonstrating various intensity levels. They are designed to increase in difficulty at every intensity level to challenge our staff.Congrats! We have reached the last week of the Spring Into Fitness challenge! Please scroll down to see the Week 4 videos, including a special message from Mr. Gino Garcia from Vibe Fitness!
Lower BodyParticipants will be implementing a full-body, strength-focused workout routine utilizing basic movement exercises. Each exercise used in the workout structure will be demonstrated by VIBE coaches and provide the participant with options for intensity ranging from beginner, intermediate, and advanced.
CORE Module:Participants will be implementing a CORE-focused workout routine that improvises the core muscle groups (abdominals, lower back, hamstrings). Each exercise used in the workout structure will be demonstrated by VIBE coaches and provide the participant with options for intensity ranging from beginner, intermediate, and advanced.
Cardio Conditioning Module:
Participants will be implementing a full-body, cardiovascular-focused workout routine that will elevate the heart rate and improve the heart, and lungs while enhancing blood flow circulation within the body. Each exercise used in the workout structure will be demonstrated by VIBE coaches and provide the participant with options for intensity ranging from beginner, intermediate, and advanced.
Cooldown / Recovery Module:Participants will be implementing a 12-minute cool-down / recovery routine while following along with VIBE coaches. The focus of this module will be flexibility and recovery to support wellness objectives within the challenge.
Spring Into Fitness Wrap-Up:
For questions, email: email@example.com
Physical Fitness with Denise Lopez
Eisenhower High School SAI teacher
Please join Denise Lopez, Eisenhower High School SAI teacher, for an informative 10-week video series on physical fitness. The series schedule is listed below.Week 1: Workstation Stretches
Week 2: Upper-body Workstation Exercises
Week 3: Lower-body Workstation Exercises
Week 4: Upper-body Theraband Exercises
Week 5: Lower-body Theraband Exercises
Week 6: Physio Ball Exercises
Week 7: Proprioception Exercises
Week 8: AB Workout
Week 9: Dynamic Stretches
Week 10: Full Body Workout
Recipes with Chef Theo
Each week Theophilus Crawford, Culinary Instructor, will share a great recipe with staff. Enjoy!
Curried Red Snapper
2 pounds red snapper fillets
2 teaspoons salt
1 teaspoon black pepper
2 scallions, chopped
2 tablespoons curry powder
2 tablespoons butter
1/4 cup olive oil
1 to 2 Scotch bonnet peppers, seeded and chopped
1 clove garlic, crushed
2 cups coconut milk
1 cup water
2 tomatoes, roughly chopped
2 onions, sliced 1/4-inch thick
10 cilantro sprigs
- Cut the red snapper into small pieces and place it in a bowl. Season with salt, black pepper, scallion, and curry powder.
- Allow the fish to marinate in the refrigerator for at least 1 hour.
- When you are ready to proceed, heat the butter and oil in a large saute pan. Add the fish and saute until it is lightly browned on both sides. Add the peppers, garlic, coconut milk, water, tomatoes, and onions. Cover the fish and bring it to a boil. Reduce the heat, cover the pan, and simmer until the fish is tender, about 20 to 25 minutes, adding more water if necessary. Also, add a touch more curry, if necessary, for your taste. Finish with fresh cilantro leaves.
- Serve this splendid dish with white rice and fried plantains.
Week 1 Creamy Carrot Soup
Week 2 Shrimp Scampi with Spaghetti Squash
Week 3 Minty Lamb with Beetroot and Charred Broccoli
Week 4 Best Homemade Poke Bowl
Week 5 Stuff Acorn Squash
Week 6 Salted Honey Pie
Week 7 Lemon Tart
Week 8 Lemon Rosemary Cake
Week 9 Homemade Bread
Week 10 Garlic Parmesan Zoodles + Herb Crusted Salmon with lemon
Week 11 Smoked Salmon Egg Benedict
Week 12 Crab Gnocchi with White Wine Cream Sauce
Week 13 Black Garlic Chicken
Week 14 Mushroom Risotto
Week 15 Bean Tostada
Week 16 Turmeric Cauliflower Rice
Mental Health Resources
Each week we will share content related to mental health, giving RUSD employees resources to maintain and improve their mental health.
Your cognitive health is important. A combination of physical activity, mental activity, and social activity will help keep you mentally sharp as you age. Read more in this graphic from the Cleveland Clinic. You can also dive into many more health resources from the Cleveland Clinic here.
Mental Health Resources Archive
Dance it out!
What is mental health?
Mental Health Apps
What to tell myself when I'm feeling anxious
Types of Self-Care
Mental Health During Social Distancing
31 tips from Mental Health America
Tips to thrive from Kaiser Permanente
Reminders for hard days
5 Minute Mental Health Checklist
Give yourself permission to unplug
Dat Yoga Dude
Dat Yoga Dude