Be Well Inside & Out

Mind | Body | Soul

Journal Prompts

Gratitude: Write down three things you are grateful for today and reflect on why they are meaningful to you.
Mindfulness: Take a few moments to focus on your breath. Notice how it feels as you inhale and exhale. Write about any sensations or thoughts that arise during this practice.
Setting Intentions: What is one positive intention you would like to set for yourself today? How can you incorporate this intention into your actions and mindset?

20 Minute Workout

20 Bodyweight Squats
10 Push-ups (can be against a wall)
10 Walking Lunges (each leg)
10 Dumbbell Rows (use a milk jug or other weight)
15 Second Plank
30 Jumping Jacks (step them out if need be)

Repeat 3x, rest as needed between exercises and/or intervals.

Consult with your doctor or primary care provider before attempting exercises.

Overnight Oats Recipe

Ingredients:

1/2 C Rolled Oats
1 t Chia Seeds
1/4 t Cinnamon
1/2 C Unsweetened Almond Milk
1/4 C Greek Yogurt
1/4 Banana
1/4 C Pineapples, chopped
1/4 C Blueberries
1 T Almonds, chopped

Directions:

Add the ingredients in the order listed to a small mason jar. Place in fridge overnight. In the morning, mix it all together and enjoy it cold or warmed up in the microwave.

Accommodation Requests:

Accessibility is important to Extension Oneida County. UW-Madison’s Division of Extension is committed to creating an accessible, inclusive, and equitable experience for all program participants. In partnership with the McBurney Disability Resource Center at UW-Madison, the division evaluates and responds to requests for disability accommodation(s), in accordance with the Americans with Disabilities Act. Learn more online here or email jyoung43@wisc.edu or call 715-365-2750 to learn more.

Language Accessibility:

Please make requests for reasonable accommodations to ensure equal access to educational programs as early as possible preceding the scheduled program, service, or activity. For communicative accommodations in languages other than English, please contact jyoung43@wisc.edu, Jessica Young, 715-365-2750. For communicative accommodations based on a disability, please contact Heather Lipinski Stelljes at: heather.stelljes@wisc.edu for the public.

To Learn More Contact:

Laurel Parins

Health and Well Being Educator

UW-Madison Extension, Oneida County

Phone: 715-365-2750

Email: lparins@wisc.edu