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    Wellness Wednesdays

  • 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 草榴社区app 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  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  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!
     

    Strength Modules:

    Upper Body

    Lower Body

    Participants 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: transclrksub@rialtousd.org

Workout Archive

  • Week 1

  • Week 2

  • Week 3


Physical Fitness with Denise Lopez

  •  Denise Lopez

    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: 
    Week 2: 
    Week 3:
    Week 4:
    Week 5:
    Week 6:
    Week 7:
    Week 8:
    Week 9:
    Week 10:

  • Recipes with Chef Theo

    Chef  THEOPHILUS CRAWFORD

    Each week Theophilus Crawford, Culinary Instructor, will share a great recipe with staff. Enjoy! 

    Week 17
    Curried Red Snapper

    Ingredients

    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

    Directions:

    1. Cut the red snapper into small pieces and place it in a bowl. Season with salt, black pepper, scallion, and curry powder.
    2. Allow the fish to marinate in the refrigerator for at least 1 hour.
    3. 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.
    4. 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 . 

    Your Cognitive Healt

     

Mental Health Resources Archive

  • Dance it out!

  • What is mental health?

  • Mental Health Apps

  • Sleep Hygiene

  • Growth Mindset

  • Teacher Affirmations

  • 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

  • James Woods

    James Woods 
    Dat Yoga Dude

  • We are proud to introduce , James Woods, as part of our Wellness Wednesdays series. We'll be adding a new yoga video each week. Come join us, and as Mr. Woods says, feel free to feel free! Enjoy!