WADE Bulletin Board –Wellness
PLEASE READ THIS BEFORE POSTING!
1. Feel free to include a creative title of any kind. Assemble the pages in any order you see
fit. If you have a design in mind or an idea that you think will grab student’s attention go for it! If you find one that works really well, share with others!
2. Feel free to delete items you feel are not important to you however if you want to add
more information, reach out to WADE and we can provide it or just double check with us
on the content. Remember that Wikipedia is NOT a valid source. Thanks!
3. If you are in a Freshmen Hall – print the last page with info about the Breakfast Club –
be sure to personalize it with your own hall name.
4. If it is used prior to or during September 24-29, 2012, feel free to also use the last
pages, the calendar for Wellness Week. Otherwise – no need to post that section if the
dates are past. Thanks!
Please let me know if you have any questions or if you want specific information related to this
topic to add to your bulletin board. Thanks so much.
Katie Bean
610-660-3462
kbean@sju.edu
Opportunities
for wellness
are all around
you
not just in the
gym.
Dorm Room Workout
You can do this regiment in the small
space within your room, alone or with
friends & without any extra equipment.
 Standard
pushups and
sit ups
 Jogging in
place
 Jumping jacks
 Grapevine
sideways
 Dips in a chair
 Squats
 Stretching
Start by doing a cycle of 5 repetitions of
each item then move to 10 repetitions
and continue doing more each day.
Spiritual Workout
Google meditation techniques and you
will find countless videos that will lead
your through visualization exercises.
Journaling is a technique that many find
helpful. Allow your mind to wander and
write about wherever your thoughts
take you. Review it and reflect on it
alone or with friends.
Prayer is talking out loud offering praise,
gratitude or asking for guidance.
Rejuvinate the Mind
How many hours of uninterrupted sleep
do you get a night?
If you getting TOO MUCH sleep or TOO
LITTLE sleep can actually have negative
impacts on health, energy, memory,
productivity levels and brain activity.
SLEEP TIPS: routine


Establish consistent sleep
and wake schedules, even on
weekends
Create a regular, relaxing
bedtime routine such as
listening to soothing music or
a consistent fan– begin an
hour before the time you
expect to fall asleep
SLEEP TIPS: location



Create a sleep-conducive
environment that is dark,
quiet, comfortable and cool
Sleep on a comfortable
mattress and pillows
Use your bedroom only for
sleep. Keep "sleep stealers"
out of the bedroom – avoid
watching TV, using a
computer, playing on your
phone or reading in bed
SLEEP TIPS: timing



Finish eating at least 2-3
hours before your regular
bedtime
Exercise, including
stretching, regularly during
the day or at least a few
hours before bedtime
Avoid caffeine, nicotine and
alcohol products close to
bedtime
List of Resources
Wellness, Alcohol & Drug Education (WADE)
Campion 212
610-660-3462
Counseling and Psychological Services (CAPS)
Merion Gardens A504
610-660-1090
Student Health Center
Sourin Hall
610-660-1175
Campus Ministry
Wolfington Center
Other Useful Resources:
 RA and Orientation Leader
 Peer Educator

610-660-1030
2012 Wellness Week: Sept 24-29
All fitness classes are FREE this week!
Tuesday 9/25
 Wellness Fair in Fishbowl: 11am-1pm
o Stop by for FREE raffles and give-aways.
Hosted by SJU Wellness Committee.
 Healthy Conflict in Forum: 6-7pm
o Learn how to utilize communication to turn
any disagreement into a learning
experience. Hosted by Community
Standards.
 Bus to Restaurant Week with SUB: 7pm
o Meet on Cardinal Ave for a taste of Philly’s
best dishes. Hosted by SUB.
Wednesday 9/26
 Taize Meditation in Chapel: 8-9pm
o Repetitive meditation can help relax the
mind, body and spirit. Hosted by Campus
Ministry.
2012 Wellness Week Sept 24-29
All fitness classes are FREE this week!
Thursday 9/27
 Sleepless in SJU in President’s Lounge:
10-11am
o Learn about your own sleep patterns and
what it says about you. Hosted by Dr. Jodi
Mindell. Refreshments provided.
 Bullying in Perch: 1130am-1230pm
o Learn about the impact of bullying on the
bully and the victim and discover ways you
can help stop bullying. Hosted by
Community Standards.
 Eat This, Not That in the Caf in Campion
Cafeteria: 1130am-1230pm
o Eat lunch with SJU’s Nutritionist and learn
about portion control and how to choose
the right items. Hosted by Aramark.
2012 Wellness Week Sept 24-29
All fitness classes are FREE this week!
Friday 9/27
 Phillies Viewing Party in Perch: 10pm
o Play Quizzo and watch the Phils win!
Hosted by SUB.
 Glow in Dark MiniGolf in Perch: 10pm
o Come play! Hosted by SUB.
Saturday 9/28
 3:3 Basketball Tourney in O’Peake: 12pm
o Sign up through Recreation for your team
to take on your peers to WIN! Hosted by
Recreation.
Calling All
FRESHMEN!!
Join <your Hall’s>
BREAKFAST CLUB!
Meet Every Thursday
at 7:30am in your lobby
for breakfast.