1. The Ogden Observer 1
the O Town Wellness Warriors’ Newsletter
February 2016 3rd
Edition Price $0.00 or Free ninety free
Ogden Wellness
Warriors’
Mission Statement
The Ogden Wellness Committee
(The O-town Wellness Warriors) is
committed to promoting a healthy
lifestyle for employees
and their families.
February
by The Wellness Warrior
ebruary is the month of
love. We focus much of our
attention on loving others,
which is good and healthy.
This year, remember to love
yourself. Buy yourself some Oven
Baked Cheetos from the Snack
Shack, treat yourself to some
relaxation, and take care of
yourself physically, mentally, and
emotionally. In this month’s
edition of the Ogden Observer
enjoy articles on mental wellness,
the 21 Day Fix, Yoga, and some
movie recommendations. So
grab your Oven Baked Cheetos,
sit back, and enjoy. This month’s
newsletter is brought to you by
the Snack Shack and Oven Baked
Cheetos.
Planning for Wellness
by Tori Hansen
With our busy schedules and
hectic lives, it can be difficult to
take the time to prepare healthy
meals. Often times, we find
ourselves short on time and
resorting to quick meals, which
may not always be the healthiest
options. Meal planning is a great
way to have healthy meals on
hand, and to prevent the
necessity for fast food and/or
quick, unhealthy snacks. It also
makes grocery shopping easier
and less exp-
ensive, since
you will alr-
eady have a
list of the
ingredients you need and you will
avoid buying unnecessary
items. If you find yourself
struggling with thinking of meals,
you can look online to get ideas as
you go along. A helpful
suggestion is to keep a running
list of meal ideas that can be used
as you plan your upcoming
meals. As you find new meals to
make and add more items to the
list, you will have opportunities
to try new foods and a bigger
variety to choose from for future
meal planning. For more
information and some additional
helpful tips on meal planning, you
can access a helpful beginner’s
guide on myfitnesspal.com (click
on the “blog” link).
21 Day Fix
by Eric Faulkner
Have you ever experienced sore
muscles and shortness of breath?
If so, you, like me, were probably
experiencing a new exercise
routine. It is usually difficult to
begin a new exercise routine
because of all of the pain and
suffering. I have, at times,
questioned my decision to join
the group in the office that does
the 21 Day Fix every work day,
usually at noon. I have learned
that although tough at first, new
exercise routines are worth it. I
have been doing the 21 day fix for
just over two week. Although I
don’t have six pack abs like I had
hoped—come and talk to me in
21 days—it has been a positive
experience as my endurance and
strength gradually build. I have
also enjoyed having more energy
through the rest of the day after
the workout. And to ensure that
the workouts are effective, a
different 21 Day Fix workout is
planned for each day.
The work out is challenging. I
have found enjoyment during the
workout in getting to know my
co-workers on a much more
personal level. I enjoy the
opportunity to learn new moves
as well. So
far my fav-
orite new
move is the
hydrant.
The hydrant has you down on all
fours, kind of like a dog, and then
one leg is lifted up, and the lifted
foot is pushed out and back in for
one minute.
The great thing about doing the
21 Day Fix at work is that it is a
judgement free zone. You can do
as much or as little as you feel you
can handle. Everyone is welcome
to join us at noon most every
work day. Talk to LeeAnn to
make sure the time hasn’t
changed for the day. I look
forward to seeing more of you at
the 21 Day Fix.
F

2. The Ogden Observer 2
Advertisement:
Mental Wellness
by Patsy Fraley
What exactly is Mental Health?
Mental health includes our
emotional, psychological, and
social well-being. It affects how
we think, feel, and act. It also
helps determine how we handle
stress, relate to others, and make
choices. Mental health is
important at every stage of life,
from childhood
and adolesce-
nce through ad-
ulthood.
Over the course
of your life, if
you experience
mental health problems your
thinking, mood and behavior
could be affect-ed. There are
many factors that contribute to
mental health problems,
including:
 Biological factors, such as
genes or brain chemistry
 Life experiences, such as
trauma or abuse
 Family history of mental
health problems
Some people usually experience
certain feelings or behaviors that
can be potential warning signs of
mental health problems; such as
eating or sleeping too much or
too little, pulling away from
people or usual activities, having
low or no energy, Yelling or
fighting with family or friends etc.
Positive mental health allows
people to realize their full
potential, cope with the stresses
of life, work productively, and
make meaningful contributions
to their communities.
How do you maintain positive
mental health?
 Getting professional help
if you need it
 Connecting with others
 Staying positive
 Getting physically active
 Helping others
 Getting enough sleep
 Developing coping skills
 Eating well
More information can be found at
www.mentalhealth.gov
What is enough sleep?
In interviewing some of my
teammates, and asking them how
many hours of sleep they got each
night, I received the following
answers: 5 hrs, 6 hrs, 6 ½ hrs, 7
hrs and 8 hrs.
According to
mentalhealthamerica.net, their
suggestion is that adults should
get at least seven to nine hours of
sleep each night. Two-thirds of
Americans say they lose sleep
because of stress. That's
especially unfortunate because
sleep combats some of the fallout
of stress, and poor sleep has been
linked to significant health
problems.
To sleep longer – and better –
consider these suggestions:
Set a regular bedtime – Your
body craves consistency.
De-caffeinate yourself – Try
resisting coffee or colas six to
eight hours before bed.
De-stress Yourself – Relax by
taking a hot bath, meditate, and
try to turn off daytime worries.
Exercise – Working out can
improve sleep, but don’t work out
right before bed.
Make your bed a sleep haven –
No paying bills or writing in bed,
and definitely no computer right
before bed. You may try some
soothing music, and make sure
your room is dark.
Happy Sleeping Zzzzzzzzzzzzzzzz
Injuries
by Katie Neal
All physical activities have a risk
of injury. Most frequent injuries
are:
 Sprains and strains
 Knee injuries

3. The Ogden Observer 3
 Swollen muscles
 Achilles tendon injuries
 Pain along the shin bone
 Fractures
 Dislocations.
To reduce the risk of injury:
 Take time off. Plan to
have at least 1 day off per
week from a particular
sport to allow the body to
recover.
 Wear the right
gear. Always wear app-
ropriate shoes and clo-
thing for the activity you
are doing.
 Don’t be a “weekend
warrior.” Don’t try to do a
week’s worth of activity
in a day or two.
 Strengthen muscles. Con-
ditioning exercises stre-
ngthen muscles used in
physical activities.
 Increase flexibility. Stre-
tching exercises before
and physical activities
can increase flexibility.
Stretching should also be
incorporated into a daily
fitness plan.
 Use the proper technique.
 Take breaks. Rest periods
during physical activities
can reduce injuries and
prevent heat illness.
 Stop the activity if there is
pain.
 Avoid heat injury by
drinking plenty of fluids
before, during and after
exercise or play; decrease
or stop physical activities
during high heat/
humidity periods; wear
light clothing.
Yoga
by Janica Johnstun
Ujjayi Pranayama~Victorious
Breath”
“Slow and deep into the heart of
the day, With each inhalation,
comes an exhalation.
Twice as long, slow and deep,
filling the lungs with infinite
space.
The sun rises and sets in each
single breath. Forget about
tomorrow.
Now is an eternity, and life is a
victory. So celebrate the heart of
the day.”
-Leza Lowitz
~Yoga and Wellness~
According to Yoga Journal, “we
might think of the art and science
of yoga as a kind of magnificent
tapestry that is woven together
by the threads of universal
truths…giving guidance on how
to gain mastery over the mind
and emotions and advice on
spiritual growth.” Yoga
simplified: Yoga is a practice
which promotes emotional,
mental, and spiritual health by
bringing awareness to the power
of the breath and the present
moment. Suffering from panic
attacks? Anxiety? PTSD?
Emotional trauma? Depression?
Lack of focus/energy/inner
peace? Desiring increased
awareness, compassion, inner
peace, love, happiness and inner
transformation? Yoga has a pose
for you. According to Yoga
Journal, yoga provides physical
health benefits as well such as
improving flexibility and balance,
increasing muscle strength and
bone health, improving posture,
protecting the spine, increasing
blood flow and circulation,
lowering blood pressure, blood
sugar and cortisol levels,
boosting immunity, releasing
tension, and imp-roving sleep
quality. The bene-fits of yoga are
endless.
Check out yogajournal.com for
evidence based yoga articles that
detail the ways yoga can promote
peace and wellness in your life
and in the lives of those we care
about.

4. The Ogden Observer 4
ENTERTAINMENT
Movie Reviews
by Entertainment Eddy
In the Heart of the Sea
Despite the cannibalism, and
fishermen being tormented by a
whale with a grudge, In the Heart
of the Sea is an excellent
Valentine’s Day flick. What
better way to be stranded than in
the middle of the ocean with time
to relax, contemplate, and
hallucinate about loved
ones. The ocean and sweat-
drenched fishermen will provide
the salty to your sweet, and if
you’re on a diet, don’t worry,
because this movie will make you
never want to eat again.
Creed
Have you ever been upset at
work? Ever wanted to punch
anything? Well don’t, now you
can save face while saving your
job and Apollo’s son will show
you how. Adonis Creed teaches
how to turn workplace revenge
from personal to professional
and get back at the coworker who
threw out your favorite
Tupperware. After all, what
better example of professional
anger than boxing, where a bout
of repeated jabs and uppercuts
ends with a pat on the back.
Peanuts
Charlie Brown’s back, making
you more depressed than
ever. At first, audiences look up
to Charlie until they realize his
“loser-ness” and fear driven
inability to do anything reminds
us of ourselves. Sure, we would
all like to be Snoopy but that’s not
happening because he’s a dog and
you’re not. On the upside, Charlie
Brown isn’t that bad when
compared to the bully-ness of
Lucy and the thumb sucking
blanket cuddling Linus. So,
unless you want to revisit your
childhood, don’t watch this film.